Part Three, naked dieting, understanding food. Okay, now this one, some may consider simple, some may consider Gary knew that Warren whatever. But honestly, I am absolutely surprised every day after 30 plus years of doing this, teaching people to eat right and exercise, how many people really don't understand that a banana is not protein. There's a lot to understand. So I think this is important. This is basic, but it's important.

So let's dive right in with that, if we may, let's talk first, about six essential semi essential and non essential nutrients. It's important that I clarify that for a couple reasons. Long term weight loss management is you absolutely have to know what you have to have in your diet and what you don't a lot of the fads out there, eliminate essential foods. I've seen far too many and nothing wrong with plant based diets I'm not picking on any diet if I exclude one out, don't does not have enough protein in it. Now I'm very, very much so a majority plant based eater, but I have plenty of protein. Either mixed plants, like peas and carrots together, rice and beans together that makes a whole protein or I have chicken and fish, very occasionally red meat.

I love lamb, occasionally pork. So I'm not picking on anything. But if you don't understand that, there's essential nutrients and semi essential nutrients based on your activity, or based on your disease state based on your stress based on your situation. And then there's stuff your body just doesn't need but we enjoy eating. That's not essential. So it's so important to understand that the essential ones are fatty acids, semi essential foods we use again under certain conditions, disease states, high stress situation like hospitalization, or an intense workout that makes a number of nutrients semi essential.

Right? My favorite example there is L glutamine. glutamine is an amino acid. That is not essential unless you're a heavy exerciser or unless you're under stress or unless you have gut issues, l glutamine now becomes essential. So we classify it as semi essential. They're really the most absolute must understand essential is protein is essential and fat is essential fatty acids in particular.

Carbohydrates are not essential. That doesn't mean they're bad. They're just not essential. There's plenty of examples of, of human population living without any carbohydrates, living off whale blubber and seals and being perfectly healthy and fine. You don't need the sugar. You don't need carbohydrates.

Now, carburetors are much cheaper, and they're not bad. I hate it. When people say carbides is bad big ketogenic push out there right now is really rips on carbohydrates. There's no such thing as a bad food. There's just bad diets. I love to tell people that and I really mean that there's a lot more to it than just this food groups bad.

This one's good focus more on this food group for ignore this. And you know what? The dietetics Association out there in the government, they do the same thing. They've outlawed fat for years and really push the carbohydrates. Now, we could definitely argue that is a very financial decision, not a health decision. But really, it's not.

Carbohydrates aren't bad. And we'll spend some more time talking about those in just a minute here. Oh, I guess right now that's the next slide the camera. So let's talk about carbohydrates. Once again, carbohydrates are not bad. It's so important.

When you don't eat them appropriately at the right time of day. Remember last presentation we talked about crono nutrient kinetics, the timing of your food, it's best to have The majority of carbohydrates right after you break your fast whenever that may be your biggest meal, or post workout, that's when you want to use them. Carbohydrates have roughly four grams of carbs, excuse me four calories per gram of carb. So if you ate 10 grams of carbs, that's 40 calories, just so you understand some basic math in there. I like breaking carbohydrates down into active carbohydrates and free carbohydrates. And I'll tell you, I make that distinction.

And before I do, I think it's important you know that there are other terms out there by other authors and writers and people much smarter than me honestly, that say they are starchy carbs, or they're white carbohydrates or high glycemic carbohydrates. Impact carbs is another one I've heard of. I call them active carbs because they're active in your body. Once you eat them, you create a whole hormonal response. Your body is activated and responds to it. Whereas the free carbohydrates and I'll differentiate the two in a minute, don't quite have that hormonal rush that hormonal change that body change that metabolic tornado that occurs when you eat a Twinkie versus a carrot stick or a broccoli spear.

So, that's important to break those up active and free active carbohydrates. Some examples are breads, pastas, cereals, hot sugar, sugary drinks, juices, all those potatoes. Those are active carbohydrates. They create a blood sugar response that causes a hormonal response. And that causes issues in some people. Some people such as people with insulin resistance or diabetes, or any of the insulin based concerns such as polycystic ovarian syndrome.

Infertility has a lot to do with insulin. Your best bet is to limit your active carbohydrates and really focus on free carbs. And we'll talk more about that later, as we get into, excuse me, designing a long term eating plan for you. So, again, active carbohydrates are not bad, but they're active. So remember that free carbohydrates another name for those are fibrous carbohydrates, non active carbohydrates, low glycemic carbohydrates, non impact carbohydrates to be the opposite of our last list. And those are your vegetables, particularly your green and white vegetables.

So cauliflower, broccoli, asparagus, those things, but to me in my in my book, as long as you're not putting a juice form, any vegetable is a free carbohydrate and you should be in a ton of those. Those do not cause insulin responses, active carbohydrates, cause now they of course they still cause some because your body has to absorb it, but not nearly as quick or rapid response as atom carbohydrates. So free carbohydrates are something, just as the term I like to use free indicates go grab a bunch of them and eat them all the time and as much as you want, don't worry about their caloric content, put them in everything, eat them with your protein at every meal. Remember that one, that one of the 12 steps are very, very important. They really do, you can learn how to make amazing meals with free carbohydrates.

We have a good friend here in town that makes the most delicious pizza crust out of cauliflower. And honestly, other than a mild texture difference in the bread versus it. The taste is identical. You cannot tell a difference. Just a slight texture change. So free carbohydrates.

Awesome. So carbohydrates, not bad. No matter what you hear. They are not essential. fat and protein are essential. But carbohydrates are not bad guys just focus on free carbs, not so much active carbs as you developed your long term.

Eating plan, which again, we'll talk about here in the very near future proteins, I'm going to do a full lesson series on proteins, they're that important. Again, one of my key points and helping people lose weight long term is adequate protein, adequate protein, you have to have enough protein. So protein is derived from the Greek word meaning prime importance. Yeah, I'm true. They're essential food and every sense of the word. They contain approximately four calories per gram, just like carbohydrates.

So once again, 10 grams of protein is equal to roughly 40 calories. Sources or chicken, fish, beef, eggs, red meat nuts, I like to use the term if it walked, crawled, swam or flew at any one time, it's a protein, but you can get protein in vegetables, you can get them in starchy carbohydrates, you can get them you can find them other places. And that's why I mentioned earlier. That's why we combine if you're More of a plant based eater. Combining peas and carrots together makes a whole protein but eating a steak makes a whole protein. So protein is very, very important to understand.

Oh, let's go on to fats. Real quick fats are another essential part of your diet. Fat has been absolutely criminalized since about the mid 70s 1970s for those people much younger than me. And ever since then we've had an obesity epidemic. Now am I blaming the criminalization of fat on the obesity epidemic? No, but it is one of the factors in the big picture that we need to consider fats are not bad.

It's what you eat your fats with. So possibly in some people with insulin sensitivity. with diabetes, having the old steak and potato dinner is not a good idea. Because high fat food in the presence of high insulin with carbohydrates can cause a lot of metabolic issues, almost a toxicity in the body. So there's Different groups of people that need to eat differently. But fat is a general rule should not be looked at as a bad guy.

Now, I like to say fat on the lips does not necessarily equate to fat on the hips. But in the big picture, we still need to be wise with this consumption have better fats and more plant fats, avocados, nuts, seeds, versus the nice fatty edge on that T bone you just ordered at the Steakhouse. Now, I'm not saying that's bad, but it's probably best to trim that off and just eat the meat, not just focus on the fat. Now the ketogenic world out there would say, oh, eat all the fat you want. But really, there are some people that are very sensitive to that, and that can cause some metabolic issues. And so that is a very individualized thing to I don't think you can say a blanket statement that you can, if you eliminate all carbs, you can have all the fat you want.

I don't think that's true. I think there's too many variables there. But the basic, basic premise of all this stuff is is fat is not a bad guy. Okay, you need it in your diet. And we'll talk about that as we go along here. How to incorporate good healthy fats in your diet.

And don't be afraid of them, you're not going to get fat by eating fat, you tend to get fat from a multitude of other factors. And fat may be involved, but it shouldn't take all the heat or the blame. So there was a very, very quick review on your handouts. There's a little more detail on all of this stuff. I typed out more of a presentation, so you can learn more about it that I didn't actually cover in this little live lecture. If you have questions, but as always email me if there's any questions or concerns about carbohydrates, or fats or protein.

Again, we're getting into much more detail in the next presentation on protein. As a matter of fact, if I click to that side, that's exactly what we say. Next lesson or lecture number four is the power of protein. Check it out.