Living Center Oregon

Sustainable Living Center Oregon

Carbs, Proteins, and Fats … the ratio of eating these three is the key to weight loss and health

Understanding carbs (carbohydrates}

Carbs CAN NOT be manufactured or stored by the body. They MUST be consummated. Carbs are a type of macronutrient found in many foods and beverages. Most carbs occur naturally in plant-based foods, such as grains.

There are three main types of carbs:

Sugar. Sugar is the simplest form of carbs. It occurs naturally in some foods, including fruits, vegetables, milk and milk products. Types of sugar include fruit sugar (fructose), table sugar (sucrose) and milk sugar (lactose). Added sugars can be found in many foods, such as cookies, sugary drinks and candy.

Starch. Starch is a complex carbs. This means it is made of many sugar units bonded together. Starch occurs naturally in vegetables, grains, and cooked dry beans and peas.

Fiber. Fiber also is a complex carbs. It occurs naturally in fruits, vegetables, whole grains, and cooked dry beans and peas.

Net carbs and glycemic index

The Food and Drug Administration doesn’t use these terms. “Net carbs” typically means the number of carbs in a product, excluding fiber or fiber and sugar alcohols.

Weight-loss diets based on the glycemic index typically suggest limiting foods that are higher on the glycemic index. Foods with a relatively high glycemic index ranking include potatoes, white bread, snack foods, and desserts with refined flours.

Carbs provide energy

Carbs are the main fuel source for your muscles. During digestion, sugars and starches are broken down into simple sugars. They’re then absorbed into the bloodstream, known as blood sugar (blood glucose).

From there, glucose enters the body’s cells with the help of insulin. The body uses glucose for energy. Glucose fuels your activities — whether going for a jog or simply breathing and thinking. Extra glucose is stored in the liver, muscles and other cells for later use. Excess glucose is converted into what makes a person fat.

IF you keep your total Carbs count to less the 20 gram per day you will loss weight.

Understanding Protein

Our bodies do not store protein. It is important for individuals to consume protein every day. Daily protein intake plays a role in keeping your cells in good shape and should be part of your daily health maintenance plan.

Protein is made up of amino acids, commonly known as building blocks. It is also considered a “macronutrient,” meaning that you need relatively large amounts of it to stay healthy.

Here are five compelling reasons why you should make sure you are getting enough protein every day:

  1. Build. Protein is an important building block of bones, muscles, cartilage, and skin. In fact, your hair and nails are comprised mostly of protein.
  2. Repair. Your body uses it to build and repair tissue.
  3. Oxygenate. Red blood cells contain a protein compound that carries oxygen throughout the body. This helps supply your entire body with the nutrients it needs.
  4. About half the dietary protein you consume daily goes into making enzymes, which aid in digesting food and making new cells and body chemicals.
  5. Regulate. Protein plays an important role in hormone regulation, especially during the transformation and development of cells during puberty.
  6. Eating high-protein foods has many fitness benefits, including:
  • Building lean muscle
  • Recovery after exercise and/or injury
  • Reducing muscle loss
  • Helping maintain a healthy weight
  • Speeding recovery after exercise and/or injury

Protein plus fiber keeps us full longer, so you don’t feel the urge to eat as often. This helps keep weight down while fueling our cells with the right nutrients they need.

If you keep your Carbs and Proteins BOTH under 20 grams daily, you will even lose more weight faster.

Understanding Fats

Our bodies can store fat. Our body uses fat to make Ketos, which can feed the brain until we eat again. By reducing the Carbs, we can cause the body to use the energy stored in the Fats cells to feel our brains.; thus, weight loss.

We still need the fats, but they do not make us fat. Carbs do.

Types of Fats

Our body still needs fats, but the right kind of fats.

Unsaturated fats

Unsaturated fats, which are liquid at room temperature, are considered beneficial because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play many other beneficial roles. Unsaturated fats are predominantly found in plant foods, such as vegetable oils, nuts, and seeds.

There are two types of “good” unsaturated fats:

Monounsaturated fats are found in high concentrations in:

Olive and Avocados
Almonds, hazelnuts, and pecans
Pumpkin and sesame seeds

Polyunsaturated fats are found in high concentrations in:

Sunflower, corn, and soybean
Flax seeds

Trans fat: Avoid when possible … Trans fat appears in foods that contain partially hydrogenated vegetable oils. These are the worst fats for you.

You might find trans fat in:

  • Fried foods (French fries, doughnuts, deep-fried fast foods)
  • Margarine (stick and tub)
  • Baked goods (cookies, cakes, pastries)
  • Processed snack foods (crackers, microwave popcorn)

Like saturated fat, trans fat can raise LDL (bad) cholesterol, also known as “bad” cholesterol. Trans fat can also suppress HDL (good) cholesterol levels, or “good” cholesterol.

Doctors have also linked trans fats to an increased risk of inflammation in the body. This inflammation can cause harmful health effects that may include heart disease, diabetes, and stroke.

How does one know what foods to eat that have 20 grams of Carbs, 20 grams of Proteins, and the rest “good” fats?

Cronometer is a Free App, and by taking a picture of the bar code, all the food nutrition information is entered into the App automatically with NO NEED to do any MANUAL entries.

Using Cronometer encourages you not just to count your calories but to focus on the nutrition of your food.

Be confident that the food you eat has the correct nutrition data—every food submission for accuracy.

Be sure to register your name and password. If you do not upgrade, all your barcodes will be lost.

Once you have the App downloaded, contact us, and our tech support team will help set up the app.

email =

call = 541-765-2109


This entry was posted on July 12, 2022 by .