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Carbohydrates

Carbohydrates reputation is worse than it deserves, especially in a weight gain perspective.
Many diets preaches that carbs should be avoided if you wish to lose weight but this is just wrong as there is both bad and healthy carbs, and it’s the best way for you body to obtain energy.
Your body breaks down carbohydrates into glucose, or blood sugar which is the main source of energy for our bodies which is vital for a healthy body and mind.

Carbs is one of the three macronutrients that we need to survive, the other two being fats and proteins.
The amount of carbs in your diet isn’t as important as the type of carb, for example whole grains such as rye, quinoa, and wheat bread are better than white bread and French fries.

Healthy carbs appear naturally in plant based foods, such as fruits, vegetables, nuts, grains and seeds.

The unhealthier carbs are those that are highly processed or refined, these are easily congested which leads to spiky insulin levels and may contribute to weight gain and heart disease.
Food manufacturers adds carbs to most processed foods in the form of sugar or starch.

Dietary fats

Fat gets a bad reputation because it is the highest in calories and certain types of fat are not good for us, but if you can focus on the type of fat and amount of fat, it is instrumental to a healthy diet. 
there are three types of fat, trans fat, saturated fat and unsaturated fat.

Trans fat

Trans fats should be avoided as best as you can as it’s the worst type of fat for your health.
If you see trans fat on the label, try and look for an alternative as it raises bad cholesterol while lowering the good cholesterol.
A diet high in trans fats increases the risk for heart diseases, stroke and higher your chance of developing type 2 diabetes.

Saturated fat

For decades saturated fat has been said to be potentially harmful for your health but in resent years some researchers has starting to argue that it could be included as a part of a healthy diet.
To be safe it could be wise to lower your intake of saturated fat as larger amounts could cause increase cholesterol levels and can increase your risk for heart disease.

Unsaturated fat

Known as the good type of fat and should be a part of your diet for a healthier life as it can decrease your risk for heart disease and lower your cholesterol.
Beyond that, unsaturated fats play an essential role in fuelling your body and supporting cell growth.

Protein

Proteins are often referred to as the building blocks of our muscles. They are also needed for our body's tissues, organs, hormones, enzymes and even our immune system.

Protein is crucial for building and maintaining muscle mass.
It also increases satiety, which is why it’s so important to get enough protein when you’re limiting your calories to meet a fat-loss goal.

Protein rich foods contains up to 20 different amino acids, and eight of these are essential.
That they are essential means our bodies can’t produce them themselves so it’s crucial that we get them through our diet.