You know Dr. Mike – or Doctor Mike Varshavski – as the internet celebrity doctor who gained popularity for his combination of intelligence and good looks. And now, Dr. Mike giving fans a helping of Nutrition 101 and showing how he makes sense of diet and nutrition in his own life.
In a video on his popular YouTube channel, Dr. Mike the basics of nutrition using a healthy eating triangle. He brings this increasingly vague term “healthy nutrition” to the intake of suitable calories, suitable macronutrients and suitable micronutrients. In order to eat really healthy, Dr. Mike strikes a balance between all of these things.
In case you need to reduce it even further, Dr. Mike calories as the necessary energy your body needs to function. This is a much better point of view rather than restricting an angry number.
Macronutrients are protein, fats and carbohydrates, which are also urgently needed for a balanced diet. You already know that protein is important as it builds and repairs muscles, skin, bones, and blood in the body. But fat is also needed – and Dr. Mike says that fats got a “bad rap”. Fats give you energy, support cell growth and protect your organs. They also help you absorb nutrients and produce vital hormones. Now Dr. Mike admits that personally he’s not a huge fan of carbohydrates, aka fibers, starches, and sugars. He says while fibers like beans, whole grains, vegetables, and fruits are top notch, he deviates from sugars and starches in his own diet.
Let’s get to the micronutrients, which are vitamins and minerals. These are essential nutrients that the body does not produce itself and that it can only get from food. Dr. Mike explains that a vitamin deficiency can negatively affect your energy levels, your immune system, and even the ability of your blood to clot. When you are low on minerals, your bones can become compromised or you can develop conditions like anemia.
“What you need to know is that not all diets are created equal,” explains Dr. Mike these three pillars. To show this fact and his “triangle” at work, Dr. Mike in extremes.
“In a certain situation there are two people. They have the same maintenance calories and want to lose weight, ”says Dr. Mike. “Person A chooses to follow the cookie diet and she will try to eat 1500 calorie cookies per day, which is 500 calories below their required maintenance. Person B will also be eating 1500 calories per day, but she is following the Mediterranean Diet – basically a whole food, plant-based diet. “
Now Dr. Mike, the answer to who follows the “healthy” diet is clear. But the reason Why is not as easy as it seems.
“Both people will actually lose weight. So you can say: If both are losing weight, why is one worse than the other?Says Dr. Mike. “Go back to my little triangle that I created.”
Basically, Dr. Mike, while both are eating a calorie deficit that leads to the desired weight loss, Person A is getting virtually no macronutrients or micronutrients. And that’s why weight is not a panacea when it comes to a person’s health.
What should someone do to lose or gain weight in a healthy and sustainable way? It’s actually pretty simple.
“If you are trying to lose weight, or if you are underweight and want to gain weight, I recommend the following:” says Dr. Mike. “Calculate your maintenance calories. If you want to gain weight add the maintenance calories and eat that. If you want to lose weight, eat a little less than your maintenance calories and you will lose weight. “
Remember to eat these calories with macronutrients and micronutrients in mind. Dr. Mike recommends losing or gaining a maximum of one pound a week “because extremes can really mess your body” unless you’re under the supervision of a nutritionist or doctor.
“Trust me, there are many nuances when it comes to nutrition,” says Dr. Mike. “I didn’t want to discuss this video controversially. In general, the field of nutrition research is an absolute mess. We’ll save that for the future. You have the basics. ”
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