Step three is about feeding your body, the nutrients that it needs. In the next two videos, I'm going to talk about why you need to feed your body nutrient dense foods that provided with the macro and micronutrients that it needs. In this first part, I'm going to talk about protein and non starchy vegetables. So what are the foods that you need to maximize? You need to maximize non starchy vegetables, healthy protein, in particular animal protein, which I'm going to talk about, you need to add quality fats, and you need to minimize carbohydrates and bad fats. What you're doing is essentially crowding out the bad nutrients with the good nutrients to correct your metabolism to promote good weight and good health with these nutrient dense foods.
Let's focus on non starchy vegetables and healthy protein in this video. amino acids are the body's building blocks. These are what make up protein. Most amino acids are obtained from your diet. These are known as essential amino acids, ones that your body can not create so you have to provide your body with these amino acids from your diet. A high protein diet has many benefits.
It helps you to lose weight. It helps you to maintain good muscle mass and general health and reduces your risk of disease and frailty in old age. The best source of protein is animal protein. It has the best complete protein containing all amino acids in an easily digestible and absorbable form. Compared to plants. Small amounts of animal protein has more essential amino acids than any plant source, and also has more micronutrients.
As you can see in the tables below. Beef chicken salmon have more protein per 100 compared to common sources of plant protein, such as tofu, lentils, or beans. Peanuts do have high levels, but most of these sources also have high levels of starch as well. In addition, protein has animal protein has other benefits. Red meat, for example, is rich in good fats in IMB 12 and four late which is lacking in vegetables, and richer in other micronutrients compared to vegetables. Eggs are rich in several micronutrients including b 12, calcium, zinc, as well as being rich in coli.
You won't find the same level of micronutrients in any plant compared to most animal sources of protein. And it's beyond the scope of this course. But there are no proven harms for unprocessed organic poultry, fish, and dairy products, as well as meat and eggs. You should include these in your diet. Let's move on to non starchy vegetables. These also play an important role in the correcting your metabolism.
They're rich in micronutrients, rich in good fiber and contains phytonutrients which reduce inflammation. They don't spike your blood sugar, like starchy vegetables, and other carbohydrates for example, potatoes, grains, rice, and so on. Here are a list of non starchy vegetables and it's not exhaustive that you should include in your diet. The green ones are best on the left Broccoli, spinach, kale, asparagus, brussel sprouts for example, cook them how you like them best. include them in your diet, and also include a range of non green vegetables like artichokes, onions, cauliflower. You should minimize this list of starchy vegetables, white potato, sweet potato, for example, they do have some nutrients, but they stimulate insulin start is essentially sugar and change.
And when broken down, you put it there's no difference between the sugar from starch and from table sugar. There's not much difference. minimize these in your diet. A quick note on fruits, basically fruits or vegetables with added sugar. They are rich in fiber and micronutrients, but can be very sugary and still stimulate for storing hormones limit to two to three potions per day and focus on low fructose fruits like berries. The essential message here is that eating more fruit isn't necessarily good for you compared to eating more vegetables, which can be as long as eating Plenty of quality protein and healthy fats.
So in summary, again, same slide. Always good to repeat a good message more than once. Maximize good foods, non starchy vegetables healthy protein, especially animal protein, add your fats and minimize carbs and bad fats. In the next video, we'll talk more about good fats and bad fats.