There are all kinds of fad diets and weight loss programs and a common thread between them is that quite often, they drastically limit entire groups of the 7 essential nutrients. Be mindful that you don’t fall into this trend.

1. Water- Stay hydrated. I have known of people who would go without enough liquids for two days before weigh-in hoping to see a loss. The problem is that this is not loss of body fat, it’s dehydration. There are also those who deliberately dehydrate themselves to look more “cut”, or defined. This is dangerous, to the point of being life threatening.

2.Carbohydrates- Carbs are the brain’s main source of fuel. Too many simple carbs will pile on the pounds but a conservative amount of complex carbs is necessary for optimum athletic performance. Personally, I fuel my workouts with about 100 grams of complex carbs every day.

3. Protein- An adequate supply of protein is necessary to form muscle and enzymes and hormones. I was a member of a well known weight loss group for years that discouraged eating a significant amount of meat because it was deemed as being a high points food. I lost muscle trying to live that way. After losing muscle, your metabolism will fall and your fat ratio will be higher. Get your protein.

4.Fat- Fat is used to boost absorption of other nutrients. Nuts, avocados, salmon and my personal favorite, coconut oil are staples in my diet. They provide satiety. I’m seldom hungry.

5.Vitamins- Vitamins fuel every chemical reaction in your body. They are catalysts and enzymes. Without proper vitamins your body and brain will simply stop. Eat enough calories from a varied diet to stay healthy.

6. Minerals- Minerals include the electrolytes. Your heartbeat depends on adequate minerals and electrolytes. Calcium fuels your metabolism.

7.Omega 3 Fatty Acids- These maximize your brain function and may improve heart function. Fatty fish, chia, flax and walnuts are all great sources.

At David’s Way we teach you to eat well to live well. Eat a varied diet without added sugar and avoid simple carbs. Use the Calorie Counter Pro here on the blog to determine your caloric needs and spread those calories out across these 7 nutrients for optimum health.