D I Nutrition Updated

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DIPLOMA IN NUTRITION
FUNDAMENTALS OF NUTRITION SCIENCE
AKASH SEHRAWAT, H
HP, CPT
FABULOUS BODY INC 

Copyright © 2020 by Fabulous Body, Inc.  All rights reserved.
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This book or any portion thereof may not be reproduced or used

in any manner whatsoever—electronic or mechanical, including
photocopying, on the internet, recording or by any system of
storing and retrieving information — without the express written
permission of the publisher except for the use of brief quotations
in a book review.
Published by Fabulous Body, Inc
2228 Patterson Rd PMB #1900

Riverbank California 95367
United States
For more information about Fabulous Body please visit
www.fabulousbody.com

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Table of Contents
Disclaimer…………………………………………………………………………...……………..7
Preface………………………………………………………………………………………….…….8
Module 1: Introduction To Nutrition…………………….....……….....12
Lecture 1: What Is Nutrition?.................................................................12

Lecture 2: Energy Balance: Energy Intake..............................................14
Lecture 3: Energy Balance: Energy Expenditure: BMR & TEF....………….17
Lecture 4: Energy Balance: Energy Expenditure: TEA & TDEE….………….22
Module 2: Macronutrients……………………………………..………………..28
Lecture 1: Carbohydrates…..……………………...……………………………………...28
Lecture 2: Glycemic Index……………………………………………………..…………...34
Lecture 3: Proteins..…………………………………………………………………………...37
Lecture 4: Protein Intake: How Much Do You Need Per Day?.................41
Lecture 5: Fats……..…………………..…………………………………………………………46
Lecture 6: Optimal Macronutrient Ratios…………………………………………...51
Module 3: Micronutrients………..……………………………………………...57
Lecture 1: Fat-soluble Vitamins: A, D, E & K……...…………………………….….58
Lecture 2: Water-soluble Vitamins: B1, B2, B3, B5, B6………………….…...…..65
Lecture 3: Water-soluble Vitamins: B7, B9, B12, C……….……………….…..…..71
Lecture 4: Macro-minerals: Calcium, Phosphorus, Magnesium……….....77
Lecture 5: Macro-minerals: Sodium, Chloride, Potassium, Sulphur…….82
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Lecture 6: Micro-minerals: Iron, Zinc, Copper, Manganese………….…….90
Lecture 7: Macro-minerals: Selenium, Chromium, Iodine, Molbedium,

Cobalt………………………………………………………………………………………………...97
Module 4: Special Compounds……………………………………..………..104

Lecture 1: Fiber…………....…………………………………….…………………………...104
Lecture 2: Probiotics…....…………………………………….…………………………...109
Lecture 3: Water…………....…………………………………….………………………….113
Module 5: 7 Common Nutrition Myths….……………………………..119

Lecture 1: Egg Yolks Are Bad For You, They Have Cholesterol Issues..119
Lecture 2: Eating Smaller Meals A Day Raises Your Metabolism….…..126
Lecture 3: Saturated Fats Are Bad For You………….………………………......128
Lecture 4: Your Body Cannot Absorb More Than 30gm Of Protein In
One Sitting………………………………………………………………………………………..133
Lecture 5: A High Protein Diet Causes Kidney Issues………………..……...137
Lecture 6: All Calories Are Created Equal…………………………………….…...139
Lecture 7: Vegetable Oils Are Healthy Whereas Saturated Fats Are

Bad.………………………………………………………………………………………………....141
Module 6: 5 Nutrition Facts….…………………………………………….....145

Lecture 1: Diets Fail. What You Need Is A Lifestyle Change…………..…..145
Lecture 2: Refined Carbohydrates & Added Sugars Are Bad For You..148
Lecture 3: Supplements Can Never Replace Your Diet…….………………..150
Lecture 4: Eating More Fruits & Vegetables Is Good For You…………....152
Lecture 5: There Is No Perfect Diet For Everyone…………….………………..154
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References………………………………………………………………………………………..156

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Disclaimer
T he ideas, concepts, and opinions expressed in this book are
intended to be used for educational purposes only. The

information contained in this book should by no means be
considered a substitute for the advice of a qualified medical
professional, who should always be consulted before beginning
any new diet, exercise, or another health program.
This book is not meant to be used, nor should it be used, to

diagnose or treat any medical condition. For diagnosis or
treatment of any medical problem, consult your own physician.
The information in this book has been carefully researched, and all
efforts have been made to ensure accuracy. The publisher and
author assume no responsibility for any injuries suffered or
damages or losses incurred during or as a result of following the
exercise and diet program in this book.

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Preface
W e are facing an obesity epidemic where almost 2 billion
people worldwide are overweight and 650 million are obese.
This is hugely contributing to a significant increase in chronic

diseases like type-2 diabetes and heart-related conditions. These
chronic ailments are largely preventable by following a healthy diet
combined with an active lifestyle.
This Diploma in Nutrition will be of great interest to all learners

and healthcare professionals who would like to learn the
fundamentals of nutrition science.
It provides an in-depth look into macronutrients and

micronutrients and understands how they are essential for our
bodies to grow and remain healthy.
Module-1: ‘Introduction to Nutrition’ will start off by defining

nutrition and nutrients. You will understand the concept of Energy
Balance, BMR [Basal Metabolic Rate], TEF [Thermic Effect of Food],
TEA [Thermic Effect of Activity], and TDEE [Total Daily Energy
Expenditure]. I’ll help you figure out how to calculate all these with
the help of certain formulas.
Module-2: ‘Macronutrients’ will dive deep into three

macronutrients i.e. carbohydrates, proteins, and fats. We will learn
everything about them, including their classifications, types, food
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sources, and their functions and requirements. The last lecture of
this module will help you understand how to determine macro
ratios of any diet.
Module 3: ‘Micronutrients’ will discuss fat-soluble and

water-soluble vitamins, macro, and micro minerals.
We will do an in-depth discussion on the important functions that

these micronutrients play in the human body, their best food
sources, and symptoms that may occur in case there is a
deficiency of a respective nutrient in our diet.
Along with visually pleasing lecture slides, you will find a voiceover
presentation which explains all the slides in detail plus you will find
the accompanying script (this master manual) in case you want to
read (helpful for people who are hearing impaired)
Module 4: ‘Special Compounds’ will discuss fiber, probiotics, and

water in detail.
Module 5: ‘Common Nutrition Myths’ . As the name suggests, in

this module I will bust 7 most common nutrition myths that are
still prevalent in today’s time. I’ll use solid science and some
anecdotal evidence to discuss them.
Module 6: ‘5 Nutrition Facts’ will help you deepen your

understanding of various trending topics in the field of Nutrition.
Once you have gone through the course material and are
confident enough please take the final exam and score above 50%
to secure yourself a CPD Certificate.

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Who is the course for?
- A nyone who wants to learn how to eat healthily and
understand the fundamentals of nutritional science.
-Health & Fitness Professionals who want to help their clients with
general nutrition tips/guidelines.
By the end of this

course, what will you Learn?

-Understand what the Macronutrients are and the role they play in
our bodies.
-Understand the role Micronutrients, Fiber, Probiotics & Water play

in our bodies.
-Understand Energy Balance. Figure out easy ways to determine

BMR, TDEE -Learn the Top Carbohydrates/Proteins/Fat sources
and figure out their estimated daily requirements.
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& much more!
Lastly, don’t forget to download the Resource Manual that will

provide you with links for additional reading relative to almost all
lecture topics discussed.
There is also a Bonus section that provides a list of dozens of

‘Superfoods’ that one should include in their diet for optimal
health.

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M1: Introduction to Nutrition

L 1: What is Nutrition?
L et’s start with a formal definition of Nutrition as provided in
Wikipedia:
“Nutrition is the s cience that interprets the n utrients and other

substances in food in relation to maintenance, growth, reproduction,
health, and disease of an organism. It includes food intake,
absorption, a ssimilation, b iosynthesis, c atabolism, and e xcretion.”
Another good definition of Nutrition by Medicalnewtoday.com:
“Nutrition is the study of nutrients in food, how the body uses them,
and the relationship between diet, health, and disease.”
As you can understand from the above definitions Nutrition is a

vast field with a large number of topics and concepts.
Ok, now we know the definition of Nutrition, let’s understand what

we mean by Nutrients.
Nutrients are substances that allow your body to make energy,

build and maintain tissues, and regulate bodily processes.
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Nutrients are mainly categorized into 6 categories:
Carbohydrates
Proteins 
Fats
These are the macronutrients that are required in large

quantities. 
Vitamins and minerals are the micronutrients that are required in
small quantities.
Water is also categorized as a nutrient and we are going to discuss

it in detail too!
We are also going to discuss fiber-both soluble and insoluble types

(classified under carbohydrates) and probiotics.

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L 2: Energy Balance: Energy Intake
E nergy balance is the difference between energy intake
(calories in) and energy expenditure (calories out).
When the energy intake is more than energy expenditure, you gain
weight. The body stores the extra calories as fat.
When the energy intake is less than the energy expenditure, you
lose weight.
This is the first law of thermodynamics. It is the absolute

fundamental when it comes to weight loss or gaining muscle.
In the resource manual, please do find the link for an article titled:
Calories In, Calories Out: CICO: Does it Matter?
Let’s define what a calorie is.
A Calorie is a unit of energy. The correct term for calorie is

‘Kilocalorie’
The kilocalorie is defined as the amount of heat needed to raise

the temperature of 1 kilogram of water from 0 to 1 degree Celsius.
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To simplify things almost every expert in the health and fitness

space uses the term ‘Calorie’ instead of ‘Kilocalorie’ and I too feel
its best to keep things simple.
Just for information sake let me briefly state the difference

between calorie and kilocalorie.
The calorie is defined as the amount of heat needed to raise the

temperature of 1 gram of water from 0 to 1 degree Celsius.
Therefore, 1000 calories = 1 Kilocalorie. A calorie is also called a

‘small calorie’ whereas a kilocalorie is termed as large calories.
Since we’ll be using the term calorie so many times, it does not
make sense to use kilocalorie every time, but it's important to
know the difference.
Food in the form of macronutrients, carbohydrates, proteins, and

fats have calories in them whereas micronutrients like vitamins,
minerals have no calories in them.
1 Gram of Carbs= 4 calories
1 Gram of Protein= 4 calories
1 Gram of Fat= 9 calories
1 Gram of Alcohol = 7 calories
Our brains, our muscles — every cell in our body — require energy
to function in its optimal state.
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Junk/Fast foods have calories in them as they are also made up of
carbs, proteins, and fats, but those calories are termed as ‘empty’
calories.
The term ‘Empty’ means these calories have very little or no
nutrients in them.
For example, pizza contains some nutrients like cheese which has
calcium and protein but other foods like candies, soft drinks
contain only empty calories and no nutrients.
The carbohydrates are refined and processed, proteins are

denatured, fats are unhealthy like trans fats.
Junk/Fast foods are refined and processed resulting in significant

losses in vitamins, minerals, fiber, or any phytonutrients.
Furthermore, they are loaded with sugars (disguised under

different names) which create havoc inside our bodies and cause
ill-health.
That's why it is very important for most of your calories from

unprocessed foods like complex carbohydrates, quality protein
from grass-fed meats or perhaps vegetarians sources like lentils or
beans, and healthy fat sources like coconut oil ghee.
Let’s define energy expenditure i.e. calories out in the next lecture.
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L 3: Energy Balance: Energy Expenditure: BMR & TEF
S tudents, what we are discussing here is the absolute
fundamental of nutrition science.
Whenever you see me talking about concepts related to weight

loss, or muscle building in my other courses, you will realize I talk a
lot about components of metabolism like BMR, TEF, TEA, and TDEE.
These concepts are related to one’s metabolism and activity burn

and comprise the energy expenditure i.e. calories out.
Let’s start with the first component of energy expenditure that is
BMR.
Basal Metabolic Rate (BMR)
Basal metabolic rate (BMR) is the amount of energy expressed in

calories that a person needs to keep the body functioning at rest.
Just imagine lying down on a sofa the whole day doing nothing at
all!
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How lovely is that?
This is just a hypothetical scenario where your body is burning

calories to sustain life, i.e., beating of your heart, energy for your
brain, breathing—essentially maintaining homeostasis.
BMR accounts for about 50 to 70% of daily energy expenditure.
Another name for BMR is RMR, which stands for resting metabolic
rate.
There are various formulas for estimating your BMR. Let’s look at
the two most popular ones.
The Katch-McArdle Equation
BMR = 370 + (9.79 * lean mass in pounds)
The Mifflin-St Jeor Equation
For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age

(years) + 5
For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age

(years) – 161
If your head has started to spin from looking at these formulas,

don’t worry. You are not alone.
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I used to suck at math, so I always try and find a shortcut.
I have a simple way out! 
All you have to do is to take your body weight in pounds and

multiply it by 10!
And voila, you will get your BMR.
So, let’s say you are 170 pounds. If you know your weight in
kilograms, then simply multiply it by 2.2 to get your weight in
pounds.
Now, 170 pounds multiplied by 10 = 1700 calories. This is your

BMR.
Your BMR number may vary depending on the equation you use,
but let me tell you, you cannot calculate an exact number, so don’t
even try. Estimates are fine.
Here’s your self-assignment.
Calculate your BMR using The Katch-McArdle Equation  and the

Mifflin-St Jeor Equation.
And they use the simple equation: Your body weight in pounds *
10.
There is another easy way out and that is to use the TDEE
calculator on my website www.fabulousbody.com
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Let's discuss the second component of energy expenditure i.e. the

thermic effect of food (TEF) in the next lecture.
Thermic Effect of Food (TEF)
Let’s now discuss the second component of energy

expenditure—the thermic effect of food (TEF).
The thermic effect of food is the caloric cost of digesting and

processing different macronutrients in your diet.
In simple words, when you eat food, a percentage of calories in the

food you eat is used to digest and absorb the rest of the food.
When you eat protein, 20 – 30% of the protein calories are burned
digesting it. This means a high protein diet will have a higher TEF.
When you eat carbohydrates, 5 –10% of carbohydrate calories are

burned digesting it, and with fats, only 0 – 3% of calories are
burned digesting it.
To put this in tangible terms, if you eat 200 calories of protein,

your body will use between 40 and 50 of them to digest it.
The most common estimate for the total thermic effect of food is
around 10% of your BMR.
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Let’s say your BMR is 1700 calories. Quite simply, your TEF would
be 1700*10= 170 calories.
Now, we are left with TEA, which stands for the thermic effect of
activity. Let’s continue in the next lecture.

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L 4: Energy Balance: Energy Expenditure: TEA &

TDEE
T hermic Effect of Activity (TEA)
TEA is the calories you burn through activity, i.e. your training and
workouts.
TEA is a function of your BMR, and the formula to calculate it is:
TEA= BMR * Activity Multiplier
Now let’s look at the different activity multipliers:
● Sedentary = BMR X 0.2

● Lightly active = BMR X 0.375
● Moderately active = BMR X 0.55
● Very active = BMR X 0.725
● Extra active = BMR X 0.9

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Let’s discuss each row in detail.
Sedentary = BMR X 0.2
BMR is the number of calories you expend when you are lying
down on the sofa the whole day.
Let’s say you start to move around your house, you go to your
office and perform other daily chores.
But you don’t work out.
Because of this basic movement, there will be extra calorie burn in
addition to your BMR.
For this sedentary lifestyle, the thermic effect of activity can be
calculated by multiplying BMR by 0.2.
If your client’s BMR is 1500 calories, with a sedentary lifestyle, their

TEA = 1500*0.2= 300 calories.
Lightly active = BMR X 0.375
You can put your clients in the category of lightly active if they do
some light movement 2 – 3 times a week.
These movements may include any of the following performed a

few times a week:
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Walking for ~60 minutes
Or
30 – 45 minutes of low-intensity cardio on a treadmill or a

recumbent bike
Or
30 – 45 minutes of yoga/Zumba or any sport where the intensity is

low to moderate
Moderately active = BMR X 0.55
Your client is moderately active if they do either of the following

activities:
Moderate-to high-intensity strength training 3 – 4 times a week

coupled with cardiovascular training 2 – 3 times a week.
The cardiovascular training can be either on a cardio machine or

through yoga, Zumba, or bodyweight/HIIT workouts.
Or
Play an outdoor sport like football, cricket, rugby, or tennis for 60 –

90 minutes 3 – 4 times a week.
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Please note, in both the lightly active and moderately active

category, your clients have a desk job.
This means that beyond these workouts, their step count is limited
to ~5000 steps a day.
Very active = BMR X 0.725
This category is reserved for people who are very active

throughout the day.
Their step count is easily over 10,000 steps and may go up to
15,000 steps per day at least five times a week.
In addition to their active lifestyle, they take part in either of the

following activities:

Or
Play an outdoor sport like football, cricket, rugby, or tennis for 60 –

90 minutes 5 – 6 times a week.
Extra active = BMR X 0.9
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In the extra active category are athletes who work hard—real

hard.
They take part in either of the following activities:

This means they often work out twice a day a few times a week.
Or
They are professional athletes/bodybuilders who spend 3 – 4

hours every day playing their sport.
Most athletes also have a very strict schedule that includes a few
strength training sessions combined with cardiovascular training.
Pro tip: Be conservative when selecting an activity multiplier for

yourself or your clients.
For example, I do moderate-to high-intensity weightlifting.
I combine it with 3 – 4 HIIT bodyweight sessions every week. My

step count averages 7,000 steps per day or around 50,000 steps
per week.
I put myself in a moderately active category.
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TDEE Calculation
Now that we have figured out the three components of energy

expenditure, let’s figure out TDEE.
We know that TDEE = BMR+TEF+TEA.
Let’s calculate TDEE for a 170-pound person who is moderately

active.
His BMR is 170*10= 1700 calories.
His TEF is 10% of 1700= 170 calories.
And his TEA= 935 calories (1.55)
Therefore, his TDEE= 1700 + 170 + 935 = 2,805 calories.
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M2: Macronutrients

L 1: Carbohydrates
H ey guys, Akash here. Welcome to Module-2:
Macronutrients. The three macronutrients as you may know are:
Carbohydrates, proteins, and fats.
In the first two lectures, we’ll discuss carbohydrates, its function,

and classification. We’ll also discuss the important concept of the
glycemic index.
The next macronutrient that we shall discuss is proteins. We’ll talk

about their functions and their classification.
Daily protein requirement is a topic of confusion for many and in

lecture 4, I’ll provide you a few ranges that you can choose based
on the choice of your activity.
The third macronutrient is fat.
Fat can be your best friend or your worst enemy.
It is easy to get confused when talking about fats because some

are good and some are bad. Lecture 5 is all about Fats!
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In Lecture 6, I’ll provide you with Sally’s example that will help you
determine the macronutrient profile of a diet.
Now let’s start with Carbohydrates.
Carbohydrates have become a very controversial topic these days,

where one side of the panel especially the paleo and ketogenic
advocates say that don't eat carbs because our ancestors didn't
eat it.
On the other side, experts are suggesting that there is nothing

wrong with carbs, just go ahead.
Well, I'll try to answer this question for you towards the end of this
lecture when we will discuss the glycemic index, but first, let's
begin with the definition of carbohydrates, the function that
carbohydrates play in our bodies, it’s classification and main food
sources.
What are carbohydrates?
Carbohydrates are molecules composed of carbon, hydrogen, and

oxygen atoms.
Since the ratio of hydrogen to oxygen atoms in carbohydrates is

usually the same as the water that's the reason they are called
carbo+ hydrates as in watered carbons.
Functions of carbohydrates
Carbohydrates provide four calories per gram. One of the most

important reasons why you should include healthy carbs in your
diet is because they provide us with fiber both soluble and
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insoluble. I’ll discuss fiber in detail in the Module titled: Special

Compounds.
Another important function of including carbohydrates in your diet

is that they have a protein-sparing effect.
As you will learn in the next lecture about protein that proteins are
the main building blocks of a human body and when you eat
enough carbs, then instead of protein, carbs are used for energy,
sparing the protein to do its essential job that is to build muscle
tissues and manufacture hormones.
Carbohydrate Classification
Carbohydrates are classified as simple or complex.
Simple carbohydrates with just one sugar molecule are called

monosaccharides.
When two monosaccharides combine, they form a disaccharide.
Complex carbohydrates are many single monosaccharides linked

together.
Polysaccharides contain hundreds and even thousands of

monosaccharides linked together.
The other form of complex carbohydrates is fiber.
Common examples of monosaccharides are:
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Glucose – blood sugar. All types of carbohydrates ultimately break

down into glucose.
Fructose – found in fruits.
Galactose – found in milk products.
Examples of disaccharides are:
Sucrose: glucose + fructose
Lactose: glucose + galactose
Maltose: glucose + glucose
Simple carbohydrates are found in fruits, honey, sweets, candies,

white bread, white rice, and sugar-sweetened beverages like soft
drinks, soda, fruit drinks, energy drinks, vitamin water, etc.
When you eat simple carbohydrates, the sugars in them get

absorbed quickly, causing a faster rise in blood sugar.
The pancreas has to release a lot of insulin to combat this sudden

rise of sugar in your blood.
When you eat a lot of refined carbs, like white rice, pasta, bagels,
and sugar-sweetened beverages over time, the cells in your body
start to resist insulin because so much is released every time you
eat those foods.
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This leads to a condition called insulin resistance, which can lead

to type-2 diabetes!
Does this mean that the simple sugars in fruits are also bad?
The short answer is no!
Simple carbohydrates in fruits are surrounded by fiber, which

slows down gastric emptying of the sugar.
In addition, fruits are loaded with vitamins, minerals, and other

nutrients that are good for health.
Basically, calories in fruits are NOT empty calories.
But the sugars in junk and fast foods, like candies, biscuits, cakes,
and sugar-sweetened beverages (SSBs) break down very quickly,
as there is little or no fiber in them.
Most junk and fast foods that are high in simple carbohydrates are
also devoid of vitamins, minerals, and other nutrients, resulting in
mostly empty calories.
Complex carbs provide a sustained source of energy. Starch is a

form of complex carbohydrates, is found in foods like grains,
legumes, and beans.
The other form of complex carbohydrates is fiber. We’ll discuss

fiber in detail in Module 5: Special Compounds.
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For now, let's move on to the glycemic index. This is one of the
most important concepts in nutrition so please listen carefully.
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M2: Macronutrients

L 2: Glycemic Index
T he Glycemic Index (GI) is a measure that ranks carbohydrates
in foods according to how they affect blood glucose levels.
A numeric value from 1 – 100 is assigned to each

carbohydrate-rich food, with glucose (sugar) assigned a value of
100.
The GI system divides carbohydrate foods into three categories:
Low GI Foods: 55 or less
Medium GI Foods: 56 – 69
High GI Foods: 70+
Foods with a low GI value (55 or less) are more slowly digested and
absorbed, causing a slow rise in blood glucose. Less insulin is
needed to combat this gradual rise in blood sugar.
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Some examples of low GI foods are whole milk, barley, oats,

berries, and beans.
Foods with a medium GI value (56 – 69) causes a medium-rise in

blood sugar, and a proportionate amount of insulin is released to
combat this rise in blood sugar.
Some examples of foods with medium GI are pasta, potatoes, and

brown rice.
Foods with a high GI value (>70) tend to get absorbed quickly,

causing a faster rise in blood sugar with more insulin released to
combat this sudden rise. 1, 2, 3
Examples of foods with a high GI value are white bread, white rice,
most breakfast cereals, candies, and cakes.
The Science of The Glycemic Index
A great analogy to explain the concept of GI is this:
Imagine what happens when it drizzles and when it pours.
Gentle rain or a drizzle allows a garden or rain harvest to utilize the

rainwater better. The water level does not rise and there is no
flooding.
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The same effect happens when you eat foods with a low GI value.
Sugar is digested and absorbed in the body slowly, leading to a
gradual increase in blood sugar, which the body can use better.
On the contrary, think of a time when it pours. There are floods,

and most water is wasted and runs off to drains. Only a small
percentage gets utilized!
When you eat foods with high GI values, your body digests and
absorbs them quickly, causing a sudden rise in blood sugar levels,
and your pancreas must pump large quantities of insulin to
combat it.
Insulin is a hormone that helps get the blood sugar (glucose) from
the blood to the cells.
Over time, when you eat more refined carbs and your body pumps
out a lot of insulin, the cells in your body start to resist it.
This increases the probability of becoming insulin resistant, which

potentially leads to type-2 diabetes.
So, as a thumb rule eat carbohydrates that are low on the GI scale.
So this was all about carbs and in the next two lectures we shall
discuss proteins.
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M2: Macronutrients

L 3: Proteins
P roteins are made up of amino acids, which are like building
blocks.
There are 20 different amino acids that join together in various

combinations to make all types of proteins.
Protein is an essential nutrient for your body. Proteins are the

building blocks of body tissue and can also serve as an alternate
source of fuel when needed. Your body uses protein for growth
and maintenance.4, 5
Proteins also function as enzymes in membranes and as transport

carriers and hormones; their components serve as precursors for
nucleic acids, hormones, vitamins, and other integral molecules.6,7
One gram of protein contains four calories.
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Protein and Amino Acids
Proteins are made up of amino acids, which are like the building
blocks of the human body.
When you eat proteins, your body breaks it down into its
constituent parts—amino acids.
Twenty different amino acids join together in various combinations

to make all types of proteins.
Our bodies can’t make some of these amino acids; hence they are
known as essential amino acids. These nine essential amino acids
we need to get from our diets.
Please note that Histidine is the only essential amino acid that is
essential for infants!
Whereas there are eleven amino acids which can be manufactured

by the body and are termed as Non-Essential Amino acids, and
there is no need to get them from your diet.
Protein Classification

In terms of a diet, protein sources are categorized according to
how many of the essential amino acids they provide.

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A complete protein source is one that provides all of the essential

amino acids. Complete proteins are often also referred to as
high-quality proteins.

ALL animal-based food sources such as meat, poultry, fish, milk,
eggs, and cheese are complete protein sources.

An incomplete protein is one that is low in one or more of the
essential amino acids. A majority of plant-based food sources such
as grains, lentils, and rice are incomplete proteins. The only
complete plant-based foods are Soy, Quinoa, and Tofu.

Complementary proteins are two or more incomplete protein
sources that together provide adequate amounts of all essential
amino acids.
For example, rice contains low amounts of the essential amino

acid lysine and high doses of the essential amino acid methionine;
however, dry beans contain greater amounts of lysine and lesser
amounts of methionine.
Together, these two food sources can provide adequate amounts

of all the essential amino acids required by the human body.
So a point to remember is that you need a variety of plant-based

protein foods.
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This is to ensure that your body is getting all the essential amino
acids as most plant-based proteins are deficient in one or two
essential amino acids.
A huge and popular myth which you may have come across is this:
Do I need to combine specific plant-based protein sources to

ensure that the given meal has all the amino acids?
The answer is No!
It’s ok to eat a variety of plant-based protein foods at any point in

time during the day and not necessarily in the same meal.
With this thought in mind, lets us understand in a lot of detail how

much protein you should eat every day from your diet.

Please note the protein requirement is different for everyone. It's
low for sedentary adults and as you start to engage in physical
activities, the requirement increases.

Let's continue in the next lecture.

40

M2: Macronutrients

L 4: Protein Intake: How Much Do You Need Per

Day?
P rotein Requirement for Sedentary Individuals
Currently, the RDA which stands for Recommended Daily

Allowance (average daily level of intake sufficient to meet the
nutrient requirements of nearly all (97%-98%) healthy people) for
protein intake is 0.8 grams per kilogram of body weight.
But please note, this intake is fine for people who live a sedentary
lifestyle and represents an intake level necessary to replace losses
and avert deficiency.
In simple words—to prevent malnutrition 8

However, this recommended intake is not enough for people who

are active and indulge in exercises.
41

How much Protein Per Day for Active Individuals
Numerous studies indicate protein requirements for active

individuals are approximately double that of the RDA—at least 1.2
– 2.0 grams per kilogram of bodyweight. 9, 10
This range is recommended by :
The Academy of Nutrition and Dietetics
The American College of Sports Medicine
The International Society of Sports Nutrition also recommends a

very similar range of (1.4—2g/kg). 11

Here’s an example to illustrate this clearly.
If an individual weighs about 70 kilograms (154 pounds) and his

energy intake averages around 2,000 calories per day, his protein
requirement depends upon his choice of activity (intensity,
duration, and type) and is one of the following:
Individuals engaging in endurance exercise should ingest levels at

the lower end of this range, or 1.4 grams/kg/day. In this case, the
person should consume about 70 (body weight in kilos) x 1.4
(grams of protein) = 98 grams of protein per day.
Individuals engaging in intermittent activities, such as football,

rugby, etc., should ingest levels in the middle of this range, or 1.7
42

grams/kg/day. In this case, the person should consume about 70

(body weight in kilos) x 1.7 (grams of protein) = 119 grams of
protein per day.
People engaging in strength/power exercises, such as heavy

weight training, should ingest levels at the upper end of this range,
or 2 grams/kg/day. In this case, the person should consume about
70 (body weight in kilos) x 2 (grams of protein) = 140 grams of
protein per day.
How Much Protein Per Day |Maximum Intake
Based on numerous studies and research, one can conclude that

for active individuals partaking in physical activities ranging from
sports to weight training, the optimal protein range is between 1.2
to 2g/kg.
So the question that demands attention here is this:
Is there any additional benefit of ingesting more than 2g/kg of

body weight of protein per day?
The additional benefit could be either more muscle gain or

superior fat loss.
The top guns performed a systematic review, meta-analysis, and

meta-regression in this industry like Alan Aragon, Menno
Henselmans, Brad Schoenfeld et al. 12

43

And they concluded that protein intake at amounts higher than

~1.6g/kg/day does not further contribute to RET (Resistance
exercise training)-induced gains in FFM (fat-free mass).
A 2006 study by Hoffman et al., concluded that protein intake

above 2g/kg/day did not produce any significant strength or lean
mass gains.13
So if you are a 70kg individual, you don’t need more than 112g
(70*1.6) of daily protein for maximal muscle gains.
More protein, however, will not result in extra muscle gains!
Protein intake above 2 grams/kg/day is only advised in special

cases, such as very high energy intake.
In the above example, if an individual is an athlete and has a

caloric requirement of 4,000 calories, then calculating his protein
requirement at a modest level of only 12 – 15 percent of the total
calories gives us about 150 grams (15 percent of 4,000 calories =
600/4 = 150 grams), which is 2.14 grams/kg/day.
However, these cases are sporadic, and the lower amounts

described above should be sufficient for most recreational
athletes.
RDA guidelines for protein intake are less than the amount
required for active individuals and should thus be adjusted
according to one’s type of activity, as explained above.
44

If you indulge in low-to-moderate activity, then target at least the

lower end of the range i.e., 1.2 to 1.4g/kg/day.
If you take part in moderate-to-high intensity activities such as

weight training, Crossfit, HIIT, powerlifting, etc. then consume
between (1.5 to 2)g/kg/day.
Aim to get your protein from various food sources to get all the
essential amino acids, especially if you are a vegetarian/vegan.
Make sure to check the Resource Manual for the article links
relevant to this lecture.
Let’s move on to the third macronutrient that is Fat.

45

M2: Macronutrients

L 5: Fats
F ats can be your best friend or your worst enemy.
It is easy to get confused when talking about fats because some

are good and some are bad. This lecture will answer the following
fat-related questions:
What exactly is fat? 
What are the different types of fat? 
What are the functions of fat? 
Which fats are good and which are bad? 
What is fat?
Fats are made of collections of molecules called triglycerides.
If this collection is liquid at room temperature, it can be called an

oil; if it’s solid, it is referred to as fat. A triglyceride is formed from
three fatty acids attached to a glycerol molecule.
46

Functions of Fat
Fats are the largest and the cleanest source of energy and they
provide 9 calories per gram more than double that of proteins and
carbohydrates.
They are essential for growth, development, and cell functions.

They also help in maintaining the body's core temperature and
also help in the absorption of fat-soluble vitamins like A, D, E, K.
14, 15
Types of fats and oils
Fats can be categorized as Saturated fats and unsaturated fats.
Unsaturated fats are subdivided into monounsaturated fats and

polyunsaturated fats.
Polyunsaturated fats are further divided into omega 6 and

omega-3.
All fats and oils, regardless of whether they are of vegetable or
animal origin, are some combination of saturated fatty acids,
monounsaturated fatty acids, and polyunsaturated fatty acids.
In general, animal fats such as butter, lard, and tallow contain

about 40 – 60 percent saturated fat and are solid at room
temperature.
Good Fats
Avocados, egg yolk, coconut oil, extra-virgin olive oil, salmon,

flaxseed, ghee, almonds, and walnuts.
47

Bad fats are mainly found in margarine, pastries, corn, and soy oil,
basically, all processed vegetable oils, and trans fats are the worst
kind of fat.
Food for thought: Please see this amazing fact that all the good
fats are fats that exist in nature as it is, where all bad fats are
man-made. If they are processed, like coconut oil or ghee, its best
to choose the cold-pressed ones as the processing is done in such
a manner that helps preserve maximum nutrients.
Saturated fats
Saturated fats have gotten a lot of attention in the press over the
years, but these fats have been unfairly demonized.
I won't go deep into this controversial topic and I have written a

comprehensive post about saturated fats and have provided
meta-analysis to prove why saturated fat is not the enemy here. 16,
17

I have provided the link in the Resource manual.
Do not fear whole milk and whole eggs. Embrace them, and eat
them as nature intended.
Do not fear saturated fats. They are your best friends and should
be responsible for the majority of the calories you eat from fat.
Avoid trans fats at all costs; they are the worst kinds of fat and
wreak havoc on your body.
48

Be sure to include sources of EFA omega-3, as the body cannot

manufacture it. Some good sources include fatty wild-caught fish,
flaxseed oil, and krill oil supplements. 18
You should absolutely limit your intake of omega-6

polyunsaturated fatty acids (PUFA’s) from the majority of vegetable
oils.
This will improve your ratio of omega-3 to omega-6 fats. 19

Ideally, you should limit the consumption of omega-6 fats

(sunflower oil, cottonseed oil, etc.) to just 2 – 3 percent of your
daily calories.
These are in-depth topics and out of scope in this fundamental

diploma course.
However, I have penned a few articles that will help you include
the right type of fats in your diet.
You can find the links in the Resource Manual.
Lastly, please note that I am simply an educator and the best I can
do is to provide you with anecdotal evidence and hard science to
prove my point.
Everyone has the right to their opinion the same way everyone has
the right to reject something that they don't agree with.
Do your own research, read the posts that I have linked up. Ask me
questions if you have any questions or doubts.
49

That's the way you will grow. 
In the next and final lecture, I will provide you a strategy that can
act as a starting point for any laymen to figure out their optimal
macronutrient ratio in their diets.
Although this is not a diet planning course, and you’ll find a lot of
information about formulating your diet in that diploma but in the
next lecture, I will give you a good starting point.

50

M2: Macronutrients

L 6: Optimal Macronutrient Ratios
L et's start with protein.
In the protein section, we figured that we would need between 1.2

to 2g/kg of body weight per day.
Let's make it more specific, shall we?
Let's say you have a client, and her name is Sally. She is 35 years of
age and weighs 140 lbs.
Her desire is to gain a few pounds of lean muscles in the coming

months.
You recommend her heavy weight lifting sessions a few times a

week.
Based on the information we learned in the protein section, you

recommend her a high protein intake which equates to 1.8g/kg of
BW.
Sally’s protein intake comes out to be: 1.8* 63.6kg (140)= 115g
(rounded off)
51

She has also been recommended a diet of 1500 calories.
115 g of protein will be 460 calories.
460 calories out of 1500 calories will be 30% (rounded off).
Therefore Sally is asked to eat 30% of her total calories from

protein which comes out to 115g per day.
After protein, I would recommend you move on to the fat

calculations.
I recommend a fat intake of at least 25% of total calorie intake. The

fat percentage can even go up to 80% if your clients get on a
Standard Ketogenic Diet.
However, for most diets, a healthy fat range lies between 25 to
40%.
Again this range will vary on your client’s food choices which are
intrinsically linked with their ethnic background.
The details of the macro splits for different types of diets and
cuisines around the world is a vast topic which I have covered in
my Diet Planning Diploma.
As per Sally’s dietary preference, her average fat intake comes out
to be 30% of her total calorie intake.
To calculate this is easy.
30% of 1500 calories is 450 calories.
1g of fat is 9 calories.
52

Therefore 450 calories/9= 50g of fats.
The healthy fat calories can come from nuts, seeds, egg yolk,
whole dairy like milk, yogurt, and coconut oil/ghee.
To summarize so far:
Protein intake: 30% 115g
Fat Intake: 30% 50g
The remaining calories will come from Carbohydrates which will be
40% of the total calorie intake.
The calories will mainly come from complex carbs like mashed
potatoes, sweet potatoes, brown rice, steel-cut oats, dairy and
whole-grain bread, etc.
40% of 1500 calories is 600 calories which come to 150g of carbs.
Putting everything together, here is the macro profile for Sally:
Sally PROTEIN FATS CARBS
1500 30% 30% 40%

CALORIES
GRAMS 112.5G 50G 150G
458 450 600

calories calories calories
53

Let me also give you another generic example of a person who

weighs 75 kg and has a daily calorie requirement of 2000 per day.
% OF TOTAL CALORIES LOW (4 – MODERATE HIGH

20%) (20 – 40%) (40% +)
CARBS (in grams) 20 – 100 100 – 200 200 +
% IN RELATION TO THE LOW (9 – MODERATE HIGH

TOTAL CALORIES 20%) (20 – 40%) (40% +)
FAT (in grams) 20 – 45 45 – 88 88 +
GRAMS PER KG OF LOW (0.5 MODERATE HIGH (2

BODYWEIGHT – 0.8) (0.8 – 2) +)
PROTEIN (in grams) 37.5 – 75 75 – 150 150 +
A low carb diet will range from 4 to 20% of 2000 calories which will
come to about 20-100 grams of carbs eaten per day.
Less than 100g of carbs is actually very less, considering there are
carbs in literally every processed food item often disguised under
various names.
A Standard Ketogenic diet has no more than 20g of carbs or less in
it.
A moderate carb diet will be between 100-200g.
54

I usually survive on this diet and this amounts to no more than

20-40% of total calories from carbs as we discussed in our example
of Sally.
All of you trying to lose weight and improving your health will do
well on moderate carbs with some of you may do very well on a
low carb diet like a kept diet.
Anything above 200g of carbs can be considered high.
When it comes to fat intake, my strong recommendation is to

include at least 25% of calories from healthy fat sources. You can
go up to as high as 40%. This obviously will depend on your food
choices and dietary preferences.
Needless to say that a Keto warrior will eat at least 70% of his
calories from fat.
Under no circumstances, your calories from fat should go below

20%.
If you can learn and imbibe just this one thing from this course
and that is that healthy fats are indeed very good for you, I will
consider the time spent on this course a victory.
Seriously students, eat more fats to burn fat.
And last but not the least, proteins are always calculated by taking
into account one’s body weight.
The least one should go for is 1.2g/kg of BW and ideally one should
stay in the range of 1.2 to 2g/kg of bodyweight.
55

Ok, then, I guess I didn’t overwhelm you with this and I hope you
found this lecture informative. Now let's move on micronutrients.

56

M3: Micronutrients

H ey Guys, Akash this side, your instructor for this course
Diploma in Nutrition. I hope you are not only enjoying this course
but also finding it useful!
This module is all about Micronutrients.
I’ll start by discussing Vitamins, followed by Minerals.
Vitamins
Vitamins are organic compounds that are needed in small
quantities to sustain life. Most vitamin needs come from food as
the body cannot manufacture them.

There are 13 known vitamins, out of which four are fat-soluble,
and nine are water-soluble.

Fat-Soluble Vitamins are A, E, D & K.
Water-soluble are Vitamin B1, B2, B3, B5, B6, B7, B9, B12, and
Vitamin C.

Let's start by discussing the Fat-Soluble Vitamins in the next
lecture.

57

M3: Micronutrients

L 1: Fat-Soluble Vitamins: A, D, E & K
F at-soluble vitamins are stored in the fatty tissues of the body
and the liver. They can stay in the body for days and sometimes
even months.

Let's start with Vitamin A.

Vitamin A
Vitamin A is a group of organic compounds that the human body
needs in minimal amounts. The body cannot manufacture it, and
therefore it has to be included in our diet.

Two forms of vitamin A available in the human diet are preformed
vitamin A found in animal foods and provitamin A found in plant
foods.

The most important provitamin A is beta-carotene. 20

Vitamin A Functions
Vitamin A plays many roles in our bodies. It regulates the immune
system, plays a role in bone & tooth development and
reproduction,
58

It is also vital for hair growth and essential for maintaining the
light-sensing cells in the eye.

Vitamin A Food Sources
Preformed vitamin A is abundantly available in animal products
like milk and liver and some fish.

Plant-based foods like carrots, sweet potatoes, and green leafy
vegetables have provitamin A.

Vitamin A Deficiency
Vitamin A deficiency is a leading cause of preventable blindness in
children worldwide. About a quarter to half a million children
become blind every year due to vitamin A deficiency.

The most common symptom of vitamin A deficiency is
xerophthalmia. 21

Children in Africa and South Asia are the most affected and what is
unfortunate is that half of the children who become blind die
within a year of losing their sight. 22,
23, 24

Vitamin A deficiency is rare in most of the developed nations.

Vitamin D
Vitamin D, also known as calciferol, is a fat-soluble vitamin, which
means it can be stored in the body for a long time, just like
vitamins A, E, and K.
59

When exposed to sunlight, your skin produces vitamin D3

(cholecalciferol) and sends it to your liver.

From there, your liver changes it to a substance called 25(OH)D
(calcifediol).

It then gets converted to 1,25(OH)2D (calcitriol), mostly in the
kidneys.

Calcitriol is the active steroid form of Vitamin D. The active form of
Vitamin D travels through the body, affecting almost every cell.

Functions of Vitamin D
One of Vitamin D's most vital functions is regulating the absorption
of calcium and phosphorus, vital for normal growth and
development of bones and teeth. 25, 26

There is also strong evidence for a protective effect of Vitamin D,
not only against several types of cancer but also against multiple
sclerosis and type 1 diabetes mellitus.27

Two ways to get more Vitamin D
Sun
The best way to get adequate Vitamin D is through moderate
exposure to the sun during appropriate times.

If possible, expose at least your arms, legs, and back for 15 to 20
minutes two or three times a week.
60

After twenty minutes, you can put sunscreen on to prevent

excessive sun exposure, which may cause premature aging and
increase cancer risk.

If you work a night shift or live in Canada or Iceland where there is
no sun most of the year, taking a vitamin D supplement can help
ensure that you get enough of this essential vitamin.

Remember that Vitamin D is fat-soluble, so it is possible to
overdose, as it can accumulate over time and potentially become
toxic. Toxicity is extremely rare, however.

Vitamin D Food Sources
It's close to impossible to get enough Vitamin D from food.
For example, 100 grams of salmon has about 500 IU, and a whole
egg has about 50 IU.

To be in the optimal range (40ng/ml—65ng/ ml), you will need at
least a few thousand IU daily.

Vitamin D Deficiency
Unlike other vitamins, vitamin D deficiency has started to become
a very common issue worldwide as not many people are exposing
themselves to the sun.

Low levels of vitamin D in the blood may lead to weak bones.

In children, vitamin D deficiency is manifested as rickets a
disease
characterized by a failure of bone tissue to become properly
mineralized, resulting in soft bones and skeletal deformities
61

I have written a very detailed article on Vitamin D on my website

fabulousbody.com. You can find the link in the Resource manual.

Do note that most of the articles that I have included as
extra-reading can be found on my website
www.fabulousbody.com. Use the search button to find any article
you wish to read.

Vitamin E
Vitamin E is a group of related compounds divided into
tocopherols and tocotrienols. Alpha-tocopherol is the most
common type. It makes up for 90% of the Vitamin E in the blood.

Functions of Vitamin E
Vitamin E's main role is to act as an antioxidant, preventing
oxidative stress and protecting your cell membranes' fatty acids
from free radicals. 28, 29

These antioxidant properties are enhanced by other nutrients,
such as vitamin C, vitamin B3, and selenium.

In high amounts, vitamin E also acts as a blood thinner, reducing
blood clot ability.

Vitamin E Food Sources
The highest concentration of Vitamin E is mainly found in
plant-based foods.

The richest source of vitamin E are nuts, oils, and seeds. It is also
abundantly available in green leafy vegetables.
62

Vitamin E deficiency
Vitamin E deficiency is uncommon and is never detected in
otherwise healthy people.

It happens most often in diseases that impair the absorption of fat
or vitamin E from food, such as cystic fibrosis and liver disease.

Vitamin E deficiency symptoms include muscle weakness, walking
difficulties, tremors, vision problems, poor immune function, and
numbness.

Vitamin K
Vitamin K is a fat-soluble vitamin that belongs to the family of
compounds, including phylloquinone (vitamin K1) and a series of
menaquinones (vitamin K2).

The main dietary forms are vitamin K1(phylloquinone), found in
plant foods, and vitamin K2(menaquinones), found in
animal-derived foods and fermented soy products.

Functions of Vitamin K
Vitamin K plays an essential role in blood clotting. In fact, the "K"
stands for "koagulation," the Danish word for coagulation, which
means clotting.

Other functions of vitamin K include supporting bone health and
helping prevent the calcification of blood vessels, potentially
reducing the risk of heart disease.

Vitamin K Food Sources
63

The best dietary sources of vitamin K1 (phylloquinone) are leafy

green vegetables like spinach and kale, whereas vitamin K2
(menaquinone) is mainly found in animal-sourced foods
fermented soy products.

Vitamin K Deficiency
Without vitamin K, your blood wouldn't clot, and even a small
wound could cause unstoppable bleeding.

Fortunately, vitamin K deficiency is rare, since the body only needs
small amounts to maintain blood clotting.

Low levels of vitamin K have also been linked with reduced bone
density and increased risk of fractures in women. 30, 31

There are no known side-effects of excessive intake of dietary
vitamin K.

This is the end of Fat-Soluble Vitamins and now let's look at the
nine water-soluble vitamins starting with the next lecture.

64

M3: Micronutrients

L 2: Water-Soluble Vitamins: B1, B2, B3, B5, B6
W ater-soluble vitamins do not get stored in our bodies,
and any excess gets thrown out.

Let's start by discussing the B Vitamins first.

Vitamin B1
Vitamin B1 is a water-soluble vitamin. It is also known as thiamin.

Humans can store tiny amounts of thiamin in the liver, and
therefore a continued supply of this essential vitamin is required
from our diet.

Functions of Vitamin B1
Vitamin B1 is an essential cofactor in the conversion of
carbohydrates into glucose.

Vitamin B1 performs its co-enzymatic functions for the adequate
energy supply to nucleic acids, neurotransmitters, and myelin.

Hence, it helps in the development and functioning of the nervous
system.

65

Vitamin B1 Food Sources

Rice lovers will be happy to know that rice has the highest source
of vitamin B1, providing more than the RDA per half-cup!

However, the brown rice has a high concentration of this
important vitamin unless the white rice is fortified with it.

It is also not uncommon to see cereals and bread fortified with
thiamin. Other sources of vitamin B1 are meat and fish like pork
and trout. Black beans are also rich in this vitamin.

It's important to note that a significant amount of thiamine is lost
when cooking water is thrown out.

Overall, heating food also reduces the thiamine content. This
would imply that it's best to steam your rice instead of boiling it. At
the same time, try not to overheat your food as it results in the
loss of this critical vitamin.

Vitamin B1 Deficiency
Thiamin deficiency is rare in the developed world. However,
thiamin deficiency's leading cause is low absorption or high
excretion rates than normal.

This can be due to the use of certain medication, or alcohol
dependence, as alcohol impairs the body's ability to absorb
thiamin.

Some early symptoms of thiamin deficiency are short-term
memory loss, muscle weakness, anorexia etc. 32,
33
66

The most common disease of thiamin deficiency is beriberi.
Beriberi causes impaired sensory, motor, and reflex functions.
Therapeutic doses of vitamin B1 can help overcome beriberi.

Vitamin B2
Vitamin B2, also known as riboflavin, is a water-soluble vitamin.
Our bodies can only store very little of the water-soluble vitamins,
usually in the liver, heart, and kidneys, and the excess is excreted
via urine.

Vitamin B2 is responsible for maintaining healthy blood cells. It
helps in boosting energy, protecting skin and eye health.

A point to note is that literally, all B vitamins help extract energy
from the food you eat into usable energy that is in the form of ATP.

Eggs, milk, organ meats have the highest content of vitamin B2.
Spinach, almonds, mushrooms are some plant-based sources of
this vitamin.

Like vitamin B1, B2 is water-soluble and is lost in the cooking
water. To minimize loss, it’s best to steam rice and not overcook
your food.

67

The deficiency of vitamin B2 is extremely rare. But if manifested, it

may cause fatigue, nerve damage, and result in slow metabolism.
34

Vitamin B3
Vitamin B3, also known as niacin, is one of the B complex family's
water-soluble vitamins.

Vitamin B3 is essential for maintaining a healthy cardiovascular
system, especially balancing blood cholesterol levels. Niacin also
helps with brain function and healthy skin formation.

Niacin is present in both animal and plant foods in adequate
amounts.

Top animal foods rich in niacin are beef liver, chicken breast,
turkey breast, salmon, tuna, pork, beef, etc.

Top plant-based foods rich in niacin are brown rice, peanuts,
potatoes, seeds, etc.

Niacin deficiency is rare. Although when it happens, it can result in
skin rashes, diarrhea, or dementia. 35,
36

Pause after every vitamin! Students, give yourselves a breather...!

Vitamin B5
68

Vitamin B5, also known as pantothenic acid, is an essential

water-soluble vitamin.

Vitamin B5 helps breakdown food into energy.
It helps manage cholesterol levels by increasing HDL and lowering
LDL and triglyceride levels in the blood. 37

The highest vitamin B5 is found in beef, chicken, organ meats,
whole grains, and some vegetables like cabbage, carrots, and
tomatoes.

Since vitamin B5 is available in various foods, both animal and
plant-based, a deficiency is rare and limited to severe malnutrition.

Vitamin B6
Vitamin B6 is one of the eight water-soluble vitamins. It is also
called pyridoxine.

Vitamin B6 is an essential vitamin that is used to make antibodies
that help us fight various diseases. It also helps to manufacture
hemoglobin that carries oxygen in red blood cells throughout the
body. 38,
39

Another important function of vitamin B6 is to break down
proteins. This means the more protein you eat, the more vitamin
69

B6 you need. It is also required for optimal nerve function, skin

and eye health, and helping boost energy levels. 40

Chickpeas have the highest concentration of this important
vitamin, followed by beef liver, tuna, salmon, and chicken breasts.
More plant-based sources are potatoes, bananas, nuts, cottage
cheese, etc.

Like other water-soluble vitamins, vitamin B6 deficiency is rare as it
is present in various animal and plant-based foods.

70

M3: Micronutrients

L 3: Water-Soluble Vitamins: B7, B9, B12, C
V itamin B7
Vitamin B7, also called biotin, is another B water-soluble vitamin.

By now, you may be clear that all B vitamins play an essential role
in the metabolism of all macronutrients, i.e. carbohydrates,
proteins, and fats.

Furthermore, all eight B vitamins help keep the nervous system in
working order by assisting with neurotransmitters and nerve
signals.

Together they protect the brain, improve memory, and help form
defense against cognitive issues and neurodegenerative disorders.

They are needed from our diet daily as the body cannot store
them.

Vitamin B7 plays a significant role in keeping the health and
strength of skin, hair, and nail.

71

A deficiency in vitamin B7 can lead to hair loss and thinning,

including brittle nails and skin problems, but supplementation or
taking more than recommended will not promote better hair,
nails, and skin growth.

Biotin or Vitamin B7 plays a significant part in maintaining the
health of our hair, nails, and skin (that's why in your find a lot of
cosmetics products like shampoos and skincare products with
added biotin in it).

Another critical function of vitamin B7 is that it helps produce
leucine, an amino acid important for muscle growth.

Vitamin B7 is found in various animal and plant-based foods like
beef liver, egg, salmon, pork, seeds, sweet potatoes, legumes,
almonds, spinach, broccoli, and so forth.

Biotin deficiency is rare, but when it happens, your skin can
become dry, there can be hair loss, and you may feel a lack of
energy. 41,
42

Vitamin B9
Vitamin B9 is one of the water-soluble vitamins. It is also known as
folate.

Vitamin B9 does not participate in energy metabolism. So what
exactly does it do?

72

Let's find out.

Vitamin B9 Functions
Vitamin B9 or folate helps in the synthesis of DNA and RNA, so it is
one of the most important nutrients during pregnancy.

It holds a high significance when it comes to cell division and
growth. This is another reason for it being a vital nutrient during
pregnancy, infancy, childhood, and adolescence.

The human body requires folate to produce healthy red blood cells
and therefore prevent anemia. 43, 44

Dark-green leafy vegetables, cowpeas, kidney beans, green peas,
orange, and papaya are high in vitamin B9. It is present in some
animal foods like egg yolk, organ meats, and dairy products.

Megaloblastic anemia is the main sign of vitamin B9 deficiency.
Symptoms include headache, shortness of breath, weakness, and
fatigue.
However, vitamin B9 deficiency is rare.

Vitamin B12
Vitamin B12 is also another vitamin in the B vitamin family.
It's also called cobalamin.

It has various vital functions in our bodies. Let's discuss the main
ones.
73

Vitamin B12 Functions
Vitamin B12 is responsible for making red blood cells. It is also
involved in DNA formation and regulation.

Vitamin B12 helps prevent megaloblastic anemia, a disorder in
which red blood cells become larger than normal, immature, and
few, which reduces the amount of oxygen carried by the blood to
the tissues. 45

Vitamin B12 is also a crucial nutrient to maintain healthy eyes,
brain, heart, hair, skin, and nails.
Food Sources

Vitamin B12 is mostly found in animal foods. The top sources are
fish, meat, eggs, and milk. 46

Nutritional yeast and fortified foods like bread and cereals have
this vitamin.

An unfortunate fact is that large amounts of folic acid (vitamin B9)
can mask vitamin B12 and could result in some severe
neurological damage when not treated for a few years.

Additional vitamin B12 deficiency symptoms include poor memory,
dementia, depression, confusion, megaloblastic anemia, weakness,
constipation, and weight loss.

74

Vegans are at a higher risk of developing vitamin B12 deficiency as

its food sources are mostly limited to animal-based products.

However, nutritional yeast is one such plant-based food that can
be added to a vegan’s diet to satisfy their requirement of this
critical vitamin.

Another way to satisfy the vitamin B12 requirement for vegans is
to supplement their diet with vitamin B12 and take foods fortified
with vitamin B12.

Vitamin C
Vitamin C is a water-soluble vitamin. It is also called ascorbic acid.

Functions of Vitamin C
Like vitamin E, vitamin C is also an important antioxidant and plays
a significant role in scavenging free radicals, protecting us from
cell-damaging.

Vitamin C helps in collagen synthesis. Collagen is the most
common protein found in the body. It is present in bones,
ligaments, tendons, skin, etc. It can also enhance the absorption of
iron. 47,
48

Vitamin C Food Sources
Vitamin C is present in a variety of fruits and vegetables. Red
pepper has the highest content of vitamin C, followed by orange
and grapefruits.
75

To ensure a high supply of vitamin C daily, it's a good idea to eat at
least five servings of fresh fruits and vegetables.

Vitamin C Deficiency
Scurvy is a disease that may start to manifest if the vitamin C
intake falls below 10mg/day for weeks.

Inflammation in the gums and malaise are the initial symptoms,
and if left untreated, it leads to scurvy.

As this disease progresses, joint pain, swollen gums, loosening, or
loss of teeth can happen. If scurvy is left untreated, then it could
prove fatal. Vitamin C deficiency is rare in the developed world.

In summary, you can see that deficiency of both fat-soluble and
water-soluble vitamins is rare and limited to people who have
specific diseases or some disorder, which reduces the body's
ability to absorb these critical vitamins.

Lastly, vitamin deficiency is more in developing nations where
there is widespread malnutrition.

Lets now discuss minerals starting with the next lecture.

76

M3: Micronutrients

L 4: Macro-Minerals: Calcium, Phosphorus,
Magnesium
M inerals are essential for your body to stay healthy.

Your body uses minerals for many different jobs, including keeping
your bones, muscles, heart, and brain working properly.

Minerals are also important for making enzymes and hormones.
There are macro minerals needed by the human body in large
quantities, and then there are trace minerals required by our body
in small amounts.

The macrominerals are calcium, phosphorus, magnesium, sulfur,
sodium, chloride, and potassium. The amounts needed are more
than 100 milligrams (mg) per day.

Calcium
Calcium is the most abundant mineral in the body. Calcium is
mostly found in bones, and it constitutes 2% of your total body
weight.

Functions of Calcium
77

Since most of the calcium is found in our bones, low calcium intake
may result in bone resorption.

It's important to know that our bones are constantly remodeling.
In children and adolescents, bone formation exceeds resorption as
the human body is growing at that time.

However, as we start to age, bone resorption exceeds formation,
which is especially true for postmenopausal women who have to
take extra precautions when it comes to calcium intake to avoid
osteoporosis.

Osteoporosis is a skeletal disorder in which bone mass and bone
strength are affected. 49

Adequate calcium and vitamin D, along with physical activity, may
reduce the risk of osteoporosis. 50

Calcium is also needed to regulate heart rhythms, aids in muscle
function, and regulate blood pressure and cholesterol levels.

Calcium Food Sources
Milk and milk products like yogurt, cheese have the highest
concentrations of calcium.

Green leafy vegetables like spinach, kale, and broccoli have some
calcium, but the bioavailability decreases because of anti-nutrients
like oxalic acid.

78

Calcium Deficiency
In the short term, there is no calcium deficiency, as blood calcium
levels are tightly regulated. But in the long run, it may bone mass
and growth, especially in children and postmenopausal women.

Vegans or people with lactose intolerance are also at risk of
calcium deficiency.

Calcium deficiency eventually can lead to bone fractures and
osteoporosis.

Phosphorus
Phosphorus is a mineral that makes up 1% of a person's total body
weight. It is the second most available mineral in the body after
calcium.

Most of the body's phosphorus is in the bones, teeth, DNA, and
RNA.

Functions of Phosphorus
Phosphorus and calcium play a significant role in the creation of
bones and teeth. 51

Phosphorus exists in every cell of the human body and contributes
to RNA and DNA formation, responsible for the storage and
transmission of genetic information. 52

79

Adequate phosphorus is essential for maintaining essential cellular

functions, nerve conduction, and energy production.

Food Sources of phosphorus
Just like calcium, dairy products like milk, yogurt, cheese are high in
phosphorus. Other plant-based foods that contain phosphorus are
lentils, kidney beans, rice, cashew, potatoes, etc.

Animal-based foods like salmon, chicken, and beef are high in
phosphorus.

Phosphorus Deficiency
It's rare to run low on phosphorus as it is readily available in so
many foods.

A shortage can sometimes happen, especially in individuals
suffering from alcohol abuse, eating disorder anorexia, and certain
inherited disorders.

Symptoms of deficiency include anemia, muscle weakness, bone
pain, and numbness in arms and legs.

Magnesium
Magnesium is an essential mineral and necessitates 300
biochemical reactions in our body.

Magnesium helps maintain healthy nerve and muscle function,
strong bones and regulates blood glucose and blood pressure.

80

An adult body contains about 25g of magnesium, of which 50-60

percent is in bones and the remaining in soft tissues.

Functions of Magnesium
Magnesium may improve bone health both directly and indirectly,
as it helps regulate calcium and vitamin D levels, which are two
other nutrients vital for bone health.

Magnesium is a cofactor of various carbohydrate oxidation
enzymes and plays an essential role in the cell membrane's
glucose transporting mechanism. 53 It is vital for biochemical
processes in the cell involving the formation and utilization of ATP.
54

Magnesium is required for DNA replication, transcription into RNA
and translation into protein.55

Magnesium Food Sources
Foods high in magnesium are nuts, seeds, legumes and spinach,
and whole grains. It is present in very low amounts in salmon and
milk.

Magnesium Deficiency
Overall, magnesium deficiency in healthy people is rare, as the
kidneys strictly regulate magnesium content by limiting the urinary
excretion of this mineral if the dietary consumption is low.

It can result in loss of appetite, nausea, vomiting, fatigue, and
muscle weakness.

81

M3: Micronutrients

L 5: Macro-Minerals: Sodium, Chloride,
Potassium, Sulphur
S odium i s a mineral and one of the chemical elements found
in salt.

Sodium is found mostly in blood plasma and the extracellular fluid.

The body obtains sodium through food and drink and loses it
primarily in sweat and urine.

Most of the sodium we consume is salt, sodium chloride-40%
sodium, and 60%chloride.

Functions of Sodium
Sodium is an electrolyte in the body fluids like the blood that carry
an electric charge. Sodium and other minerals like potassium help
the body keep fluids in a healthy balance.

Helps with Nerve and Muscle Function
The heart, muscle, and nerve cells use electrolytes like sodium to
carry electrical impulses to other cells. 56

82

Sodium Recommended Intake
The Daily Value (DV) for sodium is less than 2,300 milligrams (mg)
per day.

But due to a significant portion of calories coming from processed
foods (high in sodium), the average American consumes around
3,400mg of sodium per day.

Sodium F ood Sources
You don't have to worry about getting enough sodium in your diet.

If most of your calories come from processed foods, you should be
more worried about how you can lower your sodium intake!

Monosodium glutamate(MSG), baking soda, sodium nitrite, sodium
saccharin, and sodium benzoate are different sodium forms and
added to many food products. These increase the flavor, texture,
appearance, and shelf life of the foods.

It is good to eat most of your calories from home-made foods
prepared from fresh, local, and seasonal ingredients for healthy
sodium intake.

Sodium D eficiency
It's extremely rare to run low on sodium as most people eat
significant calories from processed foods!

83

If a deficiency occurs (hyponatremia), it can result in headaches,

loss of appetite, vomiting, muscle cramps, fatigue, and
convulsions.

Chloride
Chlorides are present in nature, including mineral sediments,
natural water, human and animal excretions, wastewater, and
food.

Most of the chloride is consumed in the form of salt (sodium
chloride)

Chloride helps in balancing the amount of fluid inside and outside
of your cells. Approximately 10% is found in our cells, whereas the
remaining is present in the extracurricular fluid.

Sodium and chloride are found outside the cell in the extracellular
fluids and potassium, magnesium, and phosphorus within the
cells.

Functions of Chloride
Chloride after sodium plays a vital role as an electrolyte in our
body. It regulates body fluids, electrolyte balance, nerve, and
muscle function.

It balances the blood pH and is an essential component for the
assessment of many pathological conditions.

84

Other Vital Functions of Chloride

Chloride is secreted as hydrochloric acid (gastric juice) in the
stomach for protein digestion, absorption of nutrients like
vitamins, calcium, zinc, and folic acid. 57

Chloride Food Sources
Dietary chloride comes almost entirely from sodium chloride or
table salt.

Vegetables as seaweed, rye, tomatoes, lettuce, celery, and olives
contain chloride.

Chloride is naturally there in almost all waters forms.

Chloride Deficiency
Chloride deficiency is very rare, as most foods containing sodium
also provide chloride.

Hypochloremia is a condition when the volume of chloride ions is
low in the body.58

It can happen due to low salt intake(vomiting, sweating), with
certain medications as laxatives, diuretics, and other health
conditions.

Symptoms can be dehydration, vomiting, diarrhea, and
breathlessness.

85

Hypochloremia can also occur with hyponatremia(low sodium

levels).

Chloride losses can be substantial in infants from diarrhea or
vomiting as a result of infection.

Potassium
Potassium is one of the seven essential macro minerals and
electrolytes needed for the maintenance of our body.

It is present both inside and outside the cells. However, the
concentration of potassium is ~30 times higher inside the cell than
outside!

Functions of Potassium
Together with sodium, it regulates the blood plasma and
extracellular fluid volume.

Potassium also helps by regulating the heartbeat, assists in the
functioning of nerves and muscles. It also helps maintain the right
fluid balance.

Potassium is vital for synthesizing protein and metabolizing
carbohydrates.

Potassium is excreted mostly in the urine, some in the stool, and a
minimal amount as sweat.

Our body absorbs 85-90% of the dietary potassium from the foods
we eat.
86

Potassium Food Sources
Potassium is available from a variety of vegetables, fruits, dairy,
nuts, and unrefined foods.

Lentils and beans are also high in this essential mineral.

Potassium Deficiency
Hypokalemia ( low potassium level) occurs in the body due to
excessive urination because of prescription medications, severe
sweating, vomiting, overuse of laxatives, kidney disease, and
genetic disorders. 59

Mild hypokalemia symptoms are constipation, fatigue, and muscle
weakness.

However, potassium deficiency is very rare, especially in people
with healthy kidney function.

Sulphur
Sulfur is an element that exists in nature and is freely available in
soil, plants, foods, and water.

Sulfur is supplied mainly by the intake of two amino acids,
methionine, and cysteine, found in plant and animal proteins.

Sulfur becomes an essential constituent of amino acids, proteins,
enzymes, vitamins, and other biomolecules.

Function of Sulphur
87

Cysteine and methionine(sulfur-containing amino acids)are

necessary to make and maintain glutathione, the master
antioxidant.

It neutralizes free radicals and reactive oxygen compounds,
regulates the nitric oxide cycle (crucial for inflammation), helps the
liver process toxins, and plays a role in DNA synthesis.

Sulphur’s Role in keeping our body and skin healthy
Sulfur-containing compounds possess a range of biological
activities, including antiviral, antibacterial, antiallergic, and
antimalarial. 60

Sulphur Food Sources
Food sources of sulfur-containing amino acids(SAA) are allium
vegetables like onion, leek, garlic, and cruciferous vegetables like
cabbage, kales, and broccoli.

Egg whites, chicken, fish, beef, and dairy products are a good
source of SAA.

Legumes, nuts, seeds, whole grains, and certain condiments also
are rich in sulfur.

Drinking water also contains sulfur, depending on the source. 61

Sulphur Deficiency
88

Sulphur deficiency is not common, but if manifested, may result in

acne, brittle nails, thinning of hair, depression, memory loss, and
gastrointestinal issues.

89

M3: Micronutrients

L 6: Micro-minerals: Iron, Zinc, Copper, Manganese
H i Guys, In the next two lectures, we are going to discuss
Microminerals.

Even though our bodies need microminerals in minimal quantities
(0.2 to 15mg/day), they are still essential to our diet daily.

There are nine microminerals: Iron, Zinc, Copper, Manganese,
Selenium, Chromium, Iodine, Molybdenum, and Cobalt.
Let's start with iron.

Iron
Iron is a micromineral essential for all living organisms and found
in every cell of the body.

Functions of Iron
It plays a role in metabolic processes, including oxygen transport,
deoxyribonucleic acid (DNA) synthesis, electron transport, and
hormones synthesis.

90

Roughly 70% of the body's iron is utilized to make hemoglobin, a

protein that carries oxygen from the lungs to the tissues, and
myoglobin, a protein that provides oxygen to muscles.

The body absorbs about 5% to 35% of iron from the dietary food
we consume, and there is no excretory pathway for iron.

Iron Food Sources
There are two kinds of dietary iron, known as Heme and
Non-heme.

The body quickly absorbs heme iron. We get heme iron from
animal sources like organ meat, seafood, and poultry.

Non-heme iron is from plant-based sources like beans, spinach,
nuts, soy, and dry fruits.

Consuming vitamin-C-rich foods alongside non-heme sources of
iron can increase iron absorption.

The daily requirement of iron for vegetarians is 1.8 times higher
than non-vegetarians.

Iron Deficiency
Blood loss is the most common cause of iron deficiency. 62, 63

Menstruation, poor diet, and malabsorptive disorders can also
cause iron depletion.

A deficiency of iron in the blood is called Iron deficient Anemia.
91

Mild or moderate iron-deficiency anemia may not have any signs

or symptoms.

The symptoms of anemia can be fatigue, shortness of breath, or
chest pain.

Zinc
Zinc is an essential trace mineral and responsible for physiological
processes.

Zinc is not stored in the body and has to be consumed daily from
foods to guarantee sufficient supply.

Functions of Zinc
Zinc plays a vital role in growth and development, immune
function, vision, reproduction, and intestinal ion transport. 64

Zinc is responsible for the catalytic activity of more than 100
different enzymes.

Zinc and antioxidants delay the progression of age-related macular
degeneration (AMD) and vision loss by preventing cellular damage
in the retina.

Zinc Food sources
Animal proteins are good sources of dietary Zinc- seafood, red
meat, lamb, and chicken's dark meat.

Vegetarian sources are nuts, beans, whole grains, and dairy
products.
92

Vegetarians may need more Zinc than the recommended due to
the low bioavailability of Zinc from plant-based foods.

Zinc Deficiency
Low dietary intake, malabsorption, chronic illnesses like diabetes,
cancer, and liver diseases can create Zinc deficiency.

Symptoms are loss of appetite, frequent infections, retarded
growth, and anemia. In severe cases, it can result in hair loss, loss
of sense of taste, and smell. 65

Low levels of Zinc are evident in vegetarians, pregnant and
lactating women, and anyone suffering from gastrointestinal
diseases.

Copper
Copper is an essential trace mineral and vital to the body's health
from fetal development to old age.

Copper in the body is located in the liver, bones, and muscle, but
copper traces occur in all body tissues.

Most of the copper is excreted in bile and a small amount in urine.

Functions of Copper
The body uses copper to carry out many vital functions, including
making energy, and maintaining the nervous and immune system.

93

Your body also needs copper for brain development and iron
absorption.

Copper plays a vital role in our metabolism, primarily because it
allows many critical enzymes to function correctly.

Copper is necessary for the maintenance of a healthy white blood
cell count.

Too little copper can lead to neutropenia, a deficiency of white
blood cells, or neutrophils, which fight off infection.

Copper Food Sources
Animal sources are shellfish, oysters, crab, and organ meat.

Plant sources are whole grains, beans, dark leafy greens, potato,
and chocolate.

Seeds and nuts rich in copper are cashews, hazelnut, sunflower
seeds.

Copper D eficiency
Copper deficiency can result from malnutrition, malabsorption, or
excessive zinc intake and can be acquired or inherited.

The symptoms are low white blood cells with increased risk of
infection, fatigue, anemia, osteoporosis, Hypopigmentation,
connective tissue disorder, nerve damage, and muscle weakness.
66

94

Manganese
Manganese is a trace mineral, vital but required in a small
quantity.

Manganese is ingested through the gastrointestinal tract and
stored in the liver, pancreas, bones, kidneys, and brain.

Functions of Manganese
Manganese is essential for forming healthy cartilage and bone for
blood clotting and helps in wound healing.

It plays a role in numerous chemical processes, including the
synthesis of nutrients like cholesterol, carbohydrates, and
proteins.67

Manganese Food Sources
Plant-based foods rich in manganese are sprouted grains,
legumes, beans, nuts, and seeds.

Animal sources are clams, oysters, and mussels.

Manganese Deficiency
Manganese deficiency is rare and usually limited to people
suffering from medical issues like diabetes, osteoporosis, epilepsy

Signs of a potential manganese deficiency may include impaired
growth, impaired reproductive system, and skeletal system
abnormalities. 68

95

Manganese deficiency might also affect and change lipid and

carbohydrate metabolism and cause abnormal glucose tolerance.

96

M3: Micronutrients

L 7: Macro-Minerals: Selenium, Chromium,
Iodine, Molybdenum, Cobalt

S elenium
Selenium is a trace mineral and is available naturally in foods

Most selenium is stored in muscle tissue, although the thyroid
gland holds the highest selenium concentration due to various
selenoproteins that assist with thyroid function.

Functions of Selenium
Maintaining a physiological concentration of selenium is a
prerequisite to prevent thyroid disease and preserve overall
health. 69,
70

Selenium is a vital component of various enzymes and proteins,
called selenoproteins. These have antioxidant properties that help
break down peroxides, damaging tissues and DNA, leading to
inflammation and other health problems.

Selenium Food Sources
Animal sources of selenium are chicken, turkey, beef, seafood, and
eggs.
97

Plant sources are brazil nuts, beans, lentils, grains, green
vegetables, bread, and dairy.

Selenium Deficiency
Selenium deficiency is rare; however, if manifested may cause
poor immune function, cognitive decline. 71

Chromium
Chromium is a naturally occurring element found in rocks,
animals, plants, soil, and volcanic dust and gases.

Dietary Chromium is poorly absorbed, and levels of absorption
decrease with age.

Only a small amount of the Chromium from food is absorbed, and
the absorption is better if eaten with foods containing vitamin C
and niacin.

Functions of Chromium
Chromium is an essential mineral that has a beneficial role in
regulating insulin action and its effects on carbohydrate, protein,
and lipid metabolism. 72, 73

It stimulates fatty acid and cholesterol synthesis, which is vital for
brain function.

Chromium Food Sources
98

Chromium is widely available in the food supply, but most foods

provide only tiny amounts.

The best chromium sources are broccoli, liver, brewer's yeast,
potatoes, whole grains, seafood, nuts, egg yolk.

Grape juice and red wine are good sources of Chromium.

Foods high in simple sugars and most dairy products are usually
low in Chromium.

Chromium Deficiency
Dietary Chromium is poorly absorbed, and levels of absorption
decrease with age.

Low chromium levels will lead to impaired glucose tolerance,
resulting in reduced blood sugar control in people with type 2
diabetes.

Symptoms of chromium deficiency can include weight loss,
confusion, and impaired coordination.

Iodine
Iodine is one of the essential elements required for healthy human
growth and development.

Iodine does not occur naturally in specific foods and is present in
the soil, and absorbed through foods grown on that soil.

99

About 70-80% of Iodine is in the thyroid gland in the neck, the rest
is in the blood, muscles, ovaries, and other parts of the body.

Functions of Iodine
Iodine's principal physiological role in the human body is to
produce the Thyroid-stimulating hormone( THS) known as
thyrotropin.

Thyroid hormones regulate crucial biochemical reactions, including
protein synthesis and enzymatic activity, and are critical
determinants of metabolic activity.

Iodine is an essential component of the thyroid hormones
triiodothyronine (T3) and thyroxine (T4) and vital for healthy
thyroid function.

All cells in our body depend on T3 and T4 for the regulation of
their metabolism.

Iodine Food Sources
Seafood is abundant in Iodine because marine animals absorb
some of the Iodine that is naturally present in seawater.

Certain types of edible seaweed such as wakame, nori, and kombu
are also rich in Iodine.

Eggs, fruit, vegetables, grain products, dairy, and poultry are good
sources of Iodine, but the amount varies on the soil and fertilizer's
iodine content.

100

Iodized salt is also one of the most common food products

through which we get the Iodine.

Iodine Deficiency
Iodine deficiency results mainly from geological rather than social
and economic conditions.

People living in areas where the soil is Iodine deficient, who do not
use iodized salt, and pregnant women are more prone to be Iodine
deficient.

Inadequate intake of Iodine leads to insufficient production of
thyroid hormones, which adversely affect the muscle, heart, liver,
kidney, and the developing brain.

Iodine deficiency disorders (IDD) include hypothyroidism, mental
retardation, goitre, and varying degrees of other growth and
developmental abnormalities. 74

Molybdenum
Molybdenum is an essential trace element for virtually all life
forms.

The body uses molybdenum to process proteins and genetic
material like DNA and RNA.

Functions of Molybdenum
Plays a role in the nervous system metabolism, particularly the
nervous system messaging molecules called neurotransmitters.

101

Also known to be required information of unique proteins called

amidoxime reducing component proteins or mARC. These proteins
play essential roles in mitochondrial function. 75

Molybdenum Food sources
The molybdenum content of foods depends on the molybdenum
content of soils and water used in irrigation.

Plant sources of molybdenum are whole grains, rice, banana,
green leafy vegetables, nuts, and all kinds of beans.

Animal sources are beef, chicken, eggs, and dairy products.

Molybdenum Deficiency
Molybdenum deficiency is rare but can occur in people with a
genetic mutation that prevents molybdopterin synthesis.

Symptoms can be headaches, vomiting, night blindness, rapid
heart and respiratory rates, and coma.

Cobalt
Cobalt is a trace element essential for the human body and can
occur in organic and inorganic forms.

The organic form is a necessary component of vitamin B12 and is
essential for making red blood cells (RBC)76

102

Functions of Cobalt
Cobalt plays a significant role in forming amino acids and some
proteins in nerve cells and creating neurotransmitters that are
indispensable for the organism's correct functioning.

Cobalt is also part of the biotin-dependent Krebs-cycle, which the
body uses to break down sugars into energy.

Cobalt Food sources
Animal sources rich in cobalt are fish, eggs, organ meat, muscle
meat, poultry, and milk.

Plant sources are Nuts, seeds, green leafy vegetables, broccoli,
peas, beans, and root vegetables.

Cobalt Deficiency
Cobalt deficiency is strongly related to disturbances in vitamin B12
synthesis.77

Cobalt deficiency can cause pernicious anemia. The symptoms can
include numbness, fatigue, tingling in your hand and feet, nausea,
appetite loss, difficulty maintaining balance, weight loss, and
headache.

103

M 4: Special Compounds

L 1: Fiber
F iber is a type of carbohydrate that our body cannot digest or
absorb. It is referred to as bulk or roughage.
Because our bodies cannot digest fiber it passes through our

stomach, small intestines, colon and out of our bodies relatively
intact.
Types of Fiber
Soluble Fiber
Soluble fiber can dissolve in water and forms a gel-like substance.
Some examples of soluble fiber are gum, pectin and mucilage.
Food sources rich in soluble fiber are peas, oats, apples, beans,
carrots and barley.
The main benefits of soluble fiber are that it helps to reduce blood
glucose levels and blood cholesterol levels.
104

Insoluble Fiber
Insoluble f iber as the name suggests cannot dissolve in water.

Examples include cellulose, lignin, hemicellulose.
Food sources rich in insoluble fiber are whole bran, whole-wheat

like roti, potatoes and beans.
The main benefits of insoluble fiber is that it helps you keep

regular by speeding up the passage of foods from the intestines.
Health Benefits of Including Fiber in your Diet
As discussed, insoluble fiber helps add bulk to the stool which

makes it easier to pass thus decreasing the chance of constipation.
Constipation is one of the most common gastrointestinal issues

that people experience around the world!
The most important thing when it comes to weight loss is to deal

with hunger and cravings. This is because in order to lose weight,
it’s important to follow a calorie deficit diet.
When on a caloric deficit diet, almost everyone has to deal with

cravings and hunger.
A high fiber diet is more filling as it helps stabilize your blood sugar
levels which significantly reduces your cravings and hunger.
105

Another important aspect of a high fiber diet is that almost every

high fiber foods are nutrient-dense m
eaning they are high in
vitamin minerals which further helps reduce cravings.
This is because cravings are simply a cry from your body to ingest
more micronutrients that it needs to deal with billions of chemical
reactions happening in your body at any given point in time.
High fiber intake is strongly linked to a reduction in heart disease.

An umbrella review was conducted by Marc P. McRae which was
published in 2017.78
This umbrella review included all meta-analysis or systematic

reviews.
A total of 31 meta-analyses were included in this umbrella review

and ALL of these high-quality studies reported that eating a high
fiber diet results in a significant reduction in the relative risk of
cardiovascular disease, stroke and coronary heart disease.
The clear reason was that fiber acts on low-density lipoprotein

(bad cholesterol) and reduces it thus lowering the risk of heart
disease and other cardiovascular diseases. 79,
80, 81, 82
How Much Fiber Do You Really Need Everyday?
Optimal Fiber intake is dependent on one’s age and gender. Check

out the table below to find out your fiber intake:
106

Foods High in Fiber
It’s important to eat a variety of high fiber foods to ensure that you
get both types of fiber i.e. soluble and insoluble.
You don’t need to be particular about getting a fixed amount of a

specific type of fiber as almost all fiber foods contain varying
amounts of fiber types in them.
Just focus on including the following foods that I have shown in the
table on a daily basis. This will ensure that you reach the optimal
fiber intake according to your age and gender.
Fiber intake in most fruits is 2-3g for every 100 grams.
Avocado i s one fruit which is super high in fiber providing 7g of

fiber per 100g.
Berries like blackberries and raspberries contain between 5-7g per

100g. It’s best not to juice your fruits, as juicing significantly
reduces the fiber content in them.
Fiber in most vegetables is also between 2-3g/100g. However, lima

beans, peas, squash, artichoke are loaded with fiber at 6g/100g!
Your regular veggies like broccoli, spinach, carrots, brussels

sprouts, okra (bhindi), sweet potatoes, etc contain between
2-3g/100g as mentioned above.
107

Oats, barely, ragi, brown rice, roti are all high fiber foods. Try and
replace white bread, rice with whole wheat bread and brown rice
respectively.
Lastly, if you eat meat almost daily, starting including lentils and
beans in your diet a few times a week. This is because meats have
zero fiber in them and lentils and beans have a lot in them!
Next lecture we’ll discuss probiotics.
108

M4: Special Compounds

L 2: Probiotics
O ur gut has about 100 million neurons, more than the
spinal cord or the peripheral nervous system and that's the very
reason scientists call it the second brain.
Roughly 70% of our immune system is located within the gut in the
form of gut-associated lymphoid tissue [GALT] 83
Literally there are more immune cells in your gut than anywhere in
your body.
Another amazing fact is that more than 90% of the ‘feel good’
hormone serotonin is produced in your gut.
The right balance of serotonin is important to regulate mood,

appetite and overall well-being.84
A collection of bacteria, fungi and viruses are housed in your gut.
Of these microbes, bacteria are the most studied, outnumbering

other microbes two to three times.
Now, whenever the word bacteria is used, it means germs and
diseases, right?
109

Not really!
That’s just part of the story.
Quite simply, bacteria in your gut is divided into good and bad
bacteria, just like there is good cholesterol and bad cholesterol.
Bad bacteria are the kind that multiply and mean harm. Some
examples are e-coli and salmonella.
Good bacteria, famously known as “probiotics,” exist to protect

their host body—us! They play various important roles.
What are Probiotics?
Probiotics are simply the good bacteria in your gut, including some
yeast that can act as probiotics.
There are different types and strains of probiotics offering unique

health benefits.
The most common variety of bacteria in our gut are lactobacillus

and bifidobacterium.
Health Benefits of Probiotics
About 70 percent of the immune system is located in our gut.
This makes a lot of sense since the foods we eat and drink are
loaded with pathogens, viruses and bacteria.
Having our immune system in the gut allows it to fight off these
unwanted invaders more effectively.
110

There is also enough evidence to suggest that gut microbiota
modulate neurotransmitters like serotonin, GABA, and even
Dopamine. 85,
86
The gut is the largest site for serotonin as gut microbes and gut
cells produce it.
Literally, 90% of the serotonin in the body is produced in the gut.
Our gut microbiome plays a key role in controlling oxidative stress

and inflammatory responses as well as improving metabolism and
energy expenditure during intense exercise according to this
systematic review.87
Probiotics help fend off bad bacteria that try to harm you.
Similar to how the ideal ratio of omega 3 to omega 6 should be 1:2,
the ideal ratio of good to bad bacteria should be 85:15.
If this ratio is disrupted due to changes in diet and lifestyle like less
sleep, more stress, high intake of alcohol, smoking, antibiotic use,
consumption of fast and junk food, consumption of conventional
dairy, etc., then symptoms like headaches, mood swings, weight
gain, acne, gas, bloating, and stomach pain start to crop up.
Over time these symptoms, which are a sign there is something

wrong in your body, may become full-blown diseases like IBS,
Crohn’s disease, autism, cancer, and so forth.
111

With so many fabulous benefits of good bacteria it makes a lot of

sense to include foods that are rich in probiotics.
Buttermilk, yogurt, sauerkraut, kimchi, miso, tempeh, kanji, natto

are some of the foods rich in probiotics and I strongly recommend
that you start to include a few of these foods in your diet on a daily
basis.

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M4: Special Compounds

L 3: Water
W ater is essential for life. Approximately 65% of the adult
body is water. This percentage is more in infants and less in the

elderly.
Water is indeed an essential nutrient, and every organ and system

in the human body counts on the water to function optimally.
Why Water is Important for Health
Water’s importance is established because most of us can survive

without food for several weeks, but when it comes to water, the
time is limited to only a few days!
It is a vital nutrient that is required in optimal quantity on a daily

basis.
Before I discuss how much water one should consume daily, let’s
understand the key role in the human body.
113

Water and Brain
According to BrainMD.Com:
“Your brain is 80% water, your muscles (including your heart) are
75% water, your blood is 83% water, your lungs are 90% water,
your skin is 64% water, and even your bones are 30% water.”
Optimal water intake helps with maintaining memory function,

improving concentration and cognition.
Mild dehydration, which is 1-3% bodyweight loss of water, can alter

brain function.
Cognitive functions such as concentration, alertness, and short

term memory are affected negatively during mild dehydration.
Water and Weight Loss
Whenever I put my clients on a calorie deficit diet, they complain of

increased hunger.
I tell them it is not hunger. It’s just cravings.
To curb their cravings, I suggest that they include water as the first
thing they should reach for.
114

Other zero-calorie beverages also include black coffee, apple cider

vinegar, lemon juice, green tea.
It’s important to note that these beverages are 99% water and is a
very effective strategy to curb cravings and act as appetite
suppressants.
A long-term randomized controlled trial done on premenopausal

overweight women concluded that increased water intake resulted
in significant loss of body weight and fat over 12 months.88
A study in the Journal of Clinical Endocrinol Metabolism concluded

that drinking 500ml of water increased metabolic rate by 30%. The
increase occurred within 10 minutes and reached a maximum
after 30-40 min.89
Various other studies support the same results that water intake
results in an increased metabolic rate.90, 91
Water and Skin Health
As we have learned, that skin is 64% water, and increasing your

water intake will positively affect your skin health.
Optimal intake of water helps in getting rid of skin toxins resulting

in radiant skin.
115

Enough water intake also reduces water retention. Water retention

occurs due to less water intake as the body tries to retain more
water to prevent dehydration.
However, when you drink enough water, there is no reason for the
body to retain water!
This reduces the ‘puffy’ look and makes you look toned.
Optimal Intake of Water Per Day
Now that we have learned the best ways to drink high-quality

energized water for good health, let’s understand how much water
you should drink every day for optimal cognitive, mental, and
overall health.
Just like one’s protein intake is intrinsically linked with their activity
levels, the same way your water intake will vary based on where
you live and how active you are.
If you live in a country where it’s hot and humid most of the time,
your water intake will be higher because you will lose more water
in sweat.
Similarly, if you indulge in moderate-to-high intensity workouts,

your water intake will be more than people who lead a sedentary
lifestyle.
116

In 1945, the National Academy of Sciences advised 1 milliliter of

water for every calorie you eat.
For example, if you eat a 2,000 calorie diet, you should drink 2
liters of water per day.
When you average the intake touted by most health authorities, it
comes to roughly ~2 liters per day.
This is roughly eight glasses (8 ounces) of water.
In-fact 8×8 is a popular water unofficial recommendation that

most people abide by and has been quite popular in the press for
decades.92, 93
However, this recommendation does not take into account one’s

gender, age, activity levels, the kind of climate they live in, and,
most importantly, how much water they are ingesting through
foods and beverages.
The reality is that most people do consume approximately 20% of

their water via foods.
Most fruits and vegetables are 75-99% water. Meats, poultry are
50-65% water.
Many low-calorie beverages like black coffee, tea, green tea,

coconut water, lemon juice, vegetable juices are all 99% water and
add significantly to your water intake.
117

The Bottomline on Optimal Water Intake
There is no official figure from any health authority on the optimal

water intake. However, they recommend that the water intake
varies for each individual and can vary depending on their lifestyle
and where they live.
The best way to ensure optimal water intake is to let your body be
your guide.
For starters, ensure that your urine color is always light yellow in
color or colorless.
A dark-yellow or orange color indicates dehydration.
Also, please do note that the moment you start to feel thirsty, you
are already dehydrated. So it’s a good idea to drink water
throughout the day.
To ensure this, it’s important to keep a ~1-liter bottle of water on

your work desk or in your office where it is clearly visible.

118

M5: Common Nutrition Myths

L 1: N
utrition Myth No # 1: Egg Yolks are Bad For
You, They Cause Cholesterol Issues
H i Guys, I welcome you again and in this module, I am going
to use hard science to bust top 7 nutrition myths that just refuse to
go away.
Let's start with the first nutrition myth and that is:
Nutrition Myth No # 1 Egg Yolks are bad for you they cause
cholesterol issues
Paranoia from eating eggs boils down to this fact:
Eating whole eggs raises cholesterol.
According to conventional wisdom, cholesterol is bad for you.
119

It causes coronary heart disease. Therefore the American Heart

Association recommends 94 limiting dietary cholesterol intake to
<300 mg/d.
One medium egg has about 185mg cholesterol and if you eat two
eggs you have already crossed that limit!
So, eating less or no eggs (or just the white portion) will not cause
increased cholesterol and you will largely reduce the chances of
having coronary heart disease.
Right?
Well, let’s find out.
First some anecdotal experience: I have been eating eggs for many
decades now.
If I would average out my egg consumption in the last twenty

years, it won’t be an exaggeration that I have consumed at least 2
eggs (including the yolk of course) daily!
In fact, in the past five years, my egg consumption would easily

touch about 30-40 eggs per week.
What has allowed me to fearlessly eat these many eggs every day
when everyone around me is throwing away the yolk or even
completely replacing omelets with cornflakes?
120

It’s the power of science and fortunately, there is enough evidence

for me to put a strong argument here.
In the end, the decision lies with you, my job is to educate and
empower and not force you into making any decision.
This is simply my opinion with a lot of anecdotal evidence as well

as scores of scientific studies to back my claim.
Let’s get started.
Eggs and Cholesterol
Without cholesterol, we won’t exist. It’s found in every cell of our

body. Cholesterol is also a precursor hormone to testosterone,
estrogen, and cortisone.
Your liver makes about 75 percent of your body’s cholesterol.
Just think, why would your body manufacture something that will
harm itself?
If you eat more cholesterol from dietary sources like eggs, your
body produces less of it. In the end, your body has the innate
wisdom to balance out its cholesterol levels based on your level of
dietary consumption.
121

According to these studies 95,

96, 97 egg consumption increases
HDL.
Prospective epidemiological surveys 98

(in the last 30 years or so)
of CHD risk have consistently found no independent relationship
between dietary cholesterol or egg consumption and CHD risk.
(Dietary cholesterol and atherosclerosis.)
The Nurses’ Health Study (1980—1994) and the Health

Professionals Follow-up Study 99
(1986—1994), totaling over 1
million subjects (A prospective study of egg consumption and risk
of cardiovascular disease in men and women.) could not find any
significant difference in cardiovascular risk between groups
consuming less than one egg per day and those consuming more
than one egg per day.
Bottom line, consumption of whole eggs raises your HDL

cholesterol & does not contribute to coronary heart disease
Egg Nutrition Facts
#1 High-Quality Protein
A medium egg contains about 69 calories, 6 grams of high-quality

protein.
# 2 Contains Almost All Vitamins And Minerals
122

Besides, high-quality protein, eggs have a lot of important

micronutrients that you should know about: One medium egg
(50g) contains varying amounts of 13 essential vitamins and
minerals.
One special nutrient with which whole eggs are loaded with is
choline.
Choline has a variety of roles including nervous system health,

DNA synthesis, fat transport and metabolism, brain, and memory
development. 100

# 3 Contains Healthy Fats Which Has A Satiety Effect
A medium egg also contains about 5 grams of fat.
This allows me to eat my breakfast made with 3-5 eggs at around

11 am and not think about food until 6 pm!
Eating healthy fats has a satiety effect. No cravings, no energy dip!
Eating eggs almost every day also makes counting calories very
simple, and we all know how important counting calories is for fat
loss or muscle gain.
Is Egg Good For Health?
123

Yes! A high-quality egg from pasture-raised hens is one of the most

nutritious foods you can eat.
In addition to providing high-quality proteins and almost all

vitamins and minerals, it also provides special nutrients for eye
health.
Lutein and Zeaxanthin are antioxidants that are very beneficial for
eye health.
Many studies 101

qualify and support lutein favorable effects on
eye health.
According to the American Optometric Association: 102

Lutein and zeaxanthin filter harmful high-energy

blue wavelengths of light and help protect and
maintain healthy cells in the eyes. Of the 600
carotenoids found in nature, only these two are
deposited in high quantities in the retina (macula) of
the eye.
Besides eating eggs, these two nutrients are abundantly found in
kale, spinach, collards, turnip greens, green peas, broccoli.
Conclusion: How Many Eggs Can I Eat In A Day?
124

Based on my anecdotal experience, and scores of solid scientific

evidence, I can say with reasonable confidence that you can eat
about 3 whole eggs per day.
125


L 2: NUTRITION MYTH NO #2: E

ATING SMALLER
MEALS A DAY RAISES YOUR METABOLISM
L et me explain this concept in such a fashion that you'll be
like, wow this makes a lot of sense.
Now we learned that TDEE is the sum of BMR+TEF+TEA.
BMR is the calories you burn at complete rest, like lying down on a
sofa the whole day, doing nothing.
Let's assume your BMR to be 1800 calories.
Then, based on your current activity levels we’ll choose the

moderately active multiplier.
TEA= 990 calories.
Now, let's calculate the thermic effect of food. The formula for TEF
is 10% of your BMR.
When you eat food, some energy is required to digest and process
that food. This is called the thermic effect of food.
126

Firstly, when compared with the BMR, the thermic effect of food is
not that significant.
Even when compared with your activity level it is not that much.
Secondly, research is pretty conclusive on this and shows that

eating 5-7 meals, or even more meals a day i.e. increasing meal
frequency has absolutely no effect on metabolism when compared
with eating fewer meals like 2 or even one meal a day.
In any given 24 hours, the thermic effect of food irrespective of the

number of meals is the same!
So needless to say, your thermic effect of food will be 180 calories

if you eat 1800 calories in 5 meals, 3 meals, or even a single meal!
A 1997 study, which is the most extensive review of studies on

various meal frequencies concluded that there is absolutely no
difference between nibbling (eating smaller meals throughout the
day) or gorging (eating more in fewer meals)! 103
In 2010 a study was published in the British Journal of Nutrition

and concluded that increasing meal frequency does not promote
greater body weight loss and stoke the metabolism. 104

The bottom line is that food has very little to do with your
metabolism and the major players are your BMR and your activity
level. Always remember this.
127


L 3: Nutrition Myth #3: Saturated Fats are bad for

you
“W hen saturated fat got mixed up with the high sugar
added to processed food in the second half of the 20th century, it
got a bad name,” noted UC San Francisco pediatric endocrinologist
Robert Lustig.
Why was saturated fat demonized in the first place?
It all started with Ancel Keys and the Seven Countries Study. Keys
launched the Seven Countries Study in 1958 to research the
relationship between dietary patterns and the prevalence of
coronary heart disease. He uncovered a direct link between heart
disease from high total serum cholesterol and saturated fat intake.
However, the study was seriously flawed; Keys started out with
data from 22 countries and simply omitted the data from the
countries that didn’t fit with his hypothesis!
For the last four decades, because of him and his deceptive study,
we have been eating cereals with skimmed milk instead of whole
egg omelets made in butter.
128

The American Heart Association recommends aiming for dietary

patterns that derive 5 to 6 percent of its calories from saturated
fat. For a 2000-calorie-a- day diet, this equates to around 13 grams
of fat (120 calories).
They state that saturated fats raise the level of cholesterol in your
blood but fail to delineate which type of cholesterol they are
referring to!
They go on to suggest that one should replace foods high in

saturated fats with foods high in monounsaturated and or
polyunsaturated fats by eating foods with liquid oils.
On the contrary, I feel saturated fats are protective and found in
real food and not junk.
“Blaming heart disease on high serum cholesterol levels is like

blaming the fireman who has come to put out a fire, for starting it
in the first place!” – Mary Enig, Ph.D., and Sally Fallon, President of
The Weston A.
Unfortunately, after four decades of embracing the idea that

saturated fat is bad for your heart, it will require no less than a
revolution to break free of this massive misinformation, but times
have started to change.
Why saturated fat is the good guy
In 2010, a meta-analysis involving more than 300,000 individuals

found no significant evidence that dietary saturated fat is
associated with an increased risk of coronary heart disease or
cardiovascular disease. 105
129

A recent British Medical Journal article by British cardiologist

Aseem Malhotra, an interventional cardiology specialist registrar at
Croydon University Hospital in London, states:
“The mantra that saturated fat must be removed to reduce the risk
of cardiovascular disease has dominated dietary advice and
guidelines for almost four decades. Yet scientific evidence shows
that this advice has, paradoxically, increased our cardiovascular
risks. 106
The aspect of dietary saturated fat that is believed to have the

greatest influence on cardiovascular risk is elevated
concentrations of low-density lipoprotein (LDL) cholesterol.
Yet the reduction in LDL cholesterol from reducing saturated fat

intake seems to be specific to large, buoyant (type A) LDL particles,
when in fact it is the small, dense (type B) particles (responsive to
carbohydrate intake) that are implicated in cardiovascular disease.
Indeed, recent prospective cohort studies have not supported any

significant association between saturated fat intake and
cardiovascular risk Instead, saturated fat has been found to be
protective”.
A meta-analysis of observational studies and 27 randomized,

controlled trials published in the Annals of Internal Medicine also
conclude that current evidence does not clearly support
cardiovascular guidelines that encourage high consumption of
polyunsaturated fatty acids and low consumption of total
saturated fats. This particular analysis included data from more
than 600,000 people in 18 countries.
130

Nature cannot be wrong. Did you know that mother’s milk has
more than 50 percent of calories from saturated fat and a higher
proportion of cholesterol? This is because cholesterol and
saturated fat are essential for growth in babies and children,
especially when it comes to brain development.
The benefits of saturated fats clearly illustrate their importance
Saturated fats are very stable and do not oxidize when used in
cooking at high temperatures. However, the oils most of us tend to
use are polyunsaturated (canola, soy, corn, safflower, and
sunflower). These do oxidize when they are used for high heat
cooking, creating harmful free radicals in the process.
Saturated fats play many vital roles in the body, such as helping to
strengthen the immune system, promote healthy bones, protect
the liver, and provide structural integrity to the cells. After all,
saturated fatty acids make up at least half of your cell membranes.
Moreover, short- and medium-chain fatty acids inherent in

saturated fats like coconut oils have important antimicrobial
properties.
Your brain is made up of fat and cholesterol, and a good

proportion of the fatty acids in the brain are actually saturated.
What percentage of calories should come from fat?
As of 2010, the U.S. Department of Agriculture’s (USDA) dietary

guidelines call for reducing your saturated fat intake to a mere 10
percent of total calories, which I believe is very low if you want to
maintain optimal health.
131

My diet is routinely 30 to 40 percent fat, and saturated fat

constitutes a significant portion of it. I don’t remove my egg yolks.
I drink whole milk, and I cook in desi ghee (butter) and extra virgin
cold-pressed coconut oil all the time.
I eat a significant amount of nuts, including almonds and walnuts.

In addition, I take around 1mg of krill oil with my breakfast.
I get around 30 percent of my calories from protein, and the rest

comes from carbs. I have been very consistent with this diet for
the past few years now.
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L 4: Nutrition Myth #4: Your body cannot absorb

more than 30g of protein in one sitting
T hink of how we have evolved over thousands of years.
Visualize this situation when food was scarce and agriculture was
not invented.
Food was hunted and very limited.
Do you think the hunters/gatherers would stop eating just because

they have crossed the limit of 30g protein in a meal?
Of course not, they would eat until their heart desired— because
they were not sure where their next meal would come from.
And our genetics are similar to that of our forefathers.
This pattern of eating is called intermittent fasting and is

increasingly becoming popular and for all the right reasons.
It makes sense to overeat and undereat. Both have immense

benefits.
133

I have even created a course on Intermittent Fasting discussing the

benefits this pattern of eating has and also the types of
intermittent fasting that you can follow!
Undereating helps you normalize your insulin levels, it helps burn

fat and has other health benefits.
Science is pretty conclusive that fasting increases lifespan and is

good for health.
Whereas overeating satisfies you.
I often eat 1000+ calorie meals even during my cutting phase

without any worry.
Because I am aware that it is not the number of meals in a day that

matters, but rather the total calorie intake in any given 24 hours.
I have a feeling that this myth that you cannot absorb more than
30g of protein in one sitting was started by supplement
companies.
Do you think it's a coincidence that a protein scoop has around

25–30g of protein in one serving and that you cannot digest more
than 30g in one sitting!
5–6 smaller meals ‘myth’ is a precursor to this one.
It fits in nicely doesn’t it?
5–6 smaller meals a day and eat 30g in every meal
30g x 5/6 meals= 150–180g of protein. Oh and don’t forget to have

3 servings of our tasty and yummy protein shake.
134

One pre-workout, one post-workout, and one just before bed.
In case you are not gaining weight, put an alarm at 3 am, and
squeeze in one serving then. It will help you gain weight.
I am NOT against whey protein. I love whey protein. I mix it in my

oats because it dramatically improves the taste or I have it in my
smoothie with milk again because it helps me curb my sweet
cravings.
I can easily consume enough protein from food, especially when I

am eating a non-vegetarian diet, however whey protein does help
as it is a convenient way to ingest 30g of protein without any extra
calories.
So coming back to the point, can the human body really absorb
30g of protein in one sitting?
Yes, it can!
Your body is very smart and intelligent and can easily self-regulate
its digestion.
If you eat more protein in one sitting, as I do, and millions of
others like me, our bodies just take a longer time to absorb it.
Bottom line, the amount of protein in a meal is irrelevant and as

always the total intake matters the most.
I advise an intake of 1.2 to 2g/kg of bodyweight.
There is absolutely no use of going above 2g per kg of BW of

protein intake.
135

At the same time, if you have crossed your TDEE and your body
has utilized the protein, anything excess will likely be converted
into body fat.
136


L 5: Nutrition Myth #5: A high protein diet can

cause kidney issues
R ecall from Module 2, lecture on proteins, the RDA guidelines
for protein intake is less than the amount actually required for
active individuals and should thus be adjusted according to one’s
type of activity as explained above.
What we learned was that an active individual should aim to

consume at least 1.2 -2 grams/kg/day of protein from various
foods to get all the essential amino acids.
You might be wondering if consuming 1.2 – 2 grams of protein per

kilogram of bodyweight will harm your kidneys.
The long-term effects of high protein intake on chronic kidney

disease are still poorly understood, and there isn’t significant
evidence that can link a high protein diet with kidney issues. 107, 108
A study compared normal healthy adults following a normal,

unrestricted protein diet with a group of vegetarians who
maintained a long-term low- protein diet.
137

The results suggest that a high protein non-vegetarian diet does

not significantly affect how the kidney functions with regards to
“normal aging” in healthy subjects.109
However, if you have kidney issues, consult your physician before

you embark on a high protein diet.
138


L 6: Nutrition Myth #6: All calories are created

equal
L et me ask you this question:
Is a calorie of broccoli the same as a calorie from a doughnut?

Obviously not. The latter contains empty calories.
Recall Module 1, where we discussed that calorie in junk/fast food
is called 'empty calories'
'Empty Calories contain few to no nutrients.
Most of the calories come from sugar, processed fats, and other
artificial additives.
Empty Calories are additives and, when eaten in excess, can have a
negative impact on one's health.
Nutrients that are missing in Empty calories are mainly vitamins,
minerals, fibre, essential fats.

When you eat healthy foods full of nutrients, they are metabolized
differently and can accelerate fat loss by reducing appetite and
significantly improve your health.

For example, a diet high in protein and high in healthy fats is
known to increase the satiety effect, reduce cravings and appetite
139

compared with diets that are high in carb, thus leading to more
weight loss in the long term.110

140


L 7: Nutrition Myth #7: Vegetable Oils Are Healthy

Whereas Saturated Fats Are Bad
I t is a myth that Vegetable oils are healthy whereas ghee/
coconut oil containing saturated fats are unhealthy and raise the
risk of heart disease and cardiovascular problems.
We have already busted the myths about saturated fats and why
consuming them is NOT dangerous.
But here, I want to discuss vegetable oils like sunflower,

cottonseed, corn, soy and sunflower oil etc.
Recall from Module 2, macronutrients, lecture on fats, that there

are saturated fats and unsaturated fats.
Now, unsaturated fats are of two types, monounsaturated fats and

polyunsaturated fats.
Polyunsaturated fats are further subdivided into omega-3 and

omega 6's.
141

Bear with me and I do apologize that I am going into a bit of

advanced information in this fundamental course here and I
promise I won't give any exam questions from this lecture.
For starters, do note that if the vegetable oils contain the word
'vegetable' in them that does not mean they are unhealthy.
In fact, it's the exact opposite. Vegetable oils are very unstable at
high temperatures and grow rancid when used for cooking.
This increases free radicals which also trigger inflammation. And

chronic inflammation is a leading risk factor for heart disease and
CVD.
Then, then there is an optimal ratio of omega-3 and omega 6 that

needs to be maintained for good health.
Research confirms that it is important to have the proper ratio of

omega-3 and omega-6 fatty acids in the diet.
Why?
To put it simply, omega 3 decreases chronic inflammation whereas

omega-6 promotes chronic inflammation. 111,
112

If you are thinking what's the big deal with inflammation, well let
me be quick to point out that inflammation is a leading cause of a
host of health issues including heart disease, metabolic syndrome,
diabetes, arthritis, Alzheimer's, many types of cancer, etc.
Do note, I am not talking about acute inflammation which is

actually good for your body. Imagine a time when you had a cut
and a clot was formed to stop the blood from running out and
142

eventually that whole area got inflamed. This is acute

inflammation very different from chronic inflammation.
Bottom line, you want the ratio of omega 3: omega 6 1:1 or ideally
very close to this ratio.
Unfortunately, the western diet is very high in omega 6 and very

low in omega 3 causing the ratio to become highly skewed 1:16 or
more. Not good.
Can you get enough Omega 3 from your diet?
Before you start thinking about how to get enough omega 3 in
your diet, doesn't it make sense to first reduce omega 6 in your
diet?
That's why I strongly recommend stopping cooking in vegetable

oils. Just do this, and replace all these oils with coconut oil or ghee.
Then let's see how you can increase omega 3 content in your diet:
If you are a fish eater, then focus on eating fatty fishes like salmon
and tuna. A quick word of warning.
Most commercially available fishes have high mercury content in

them and this can be an issue as mercury can be toxic, especially
for women who are pregnant as well as nursing mothers.
So try and focus on wild water fishes and try to avoid larger fishes
like shark, swordfish, and mackerel, which have the highest
amounts of contaminants.
Instead, you should focus on eating shrimp, light tuna, and catfish,
and of course salmon.
143

If you are a vegetarian or a vegan then supplementing with omega

3 is almost a necessity.
I agree walnuts have ALA but the body requires Omega 3 in the
form of DHA and EPA and humans are very poor at converting ALA
to EPA and DHA.
So, guys, omega 3 supplementing with krill oil for the majority of
you is a very safe bet and can dramatically improve your health.
Vegans and vegetarians who cannot stand the smell of fish oils or
even krill oil (the latter has little or no smell by the way) flaxseed oil
will provide you with enough omega 3 for your daily needs!
Ok, this is the end of this module and the next module we’ll
discuss 5 nutrition facts. Thanks for listening and see you in the
next module.

144

M6: 5 Nutrition Facts

L 1: D
iets fail. what you need is a lifestyle change
D iets fail. Dieting just doesn't work.

According to New York Times, ninety-five percent of people who
lose weight on a diet gain it back, and a significant percentage of
people gain back more than they had originally lost, just like in less
than a year or two almost everyone who wins the lottery is worse
off than before they won it! 113

Moreover, ninety-two percent of people give up their New Year
Resolutions of losing weight and becoming healthier!
These statistics are dismal.

Instead, what is required is a lifestyle change.

You see, most diets are restrictive and inflexible. This makes them
not sustainable.

They believe that to lose weight, it's normal to give up their
favorite foods altogether, eat a severely calorie restrictive diet, and
focus on certain so-called 'fat loss' foods that can help lose the
flab.
145

What happens after a month or so: they do indeed lose a lot of
weight but at a cost.

Because they were under a severe caloric restriction, two things
happened: They lose a lot of lean muscle, as the weighing scale
was going down effortlessly without exercise, and they think there
is no need to work out.

Anyways, it's not easy to work out by eating fewer calories.
Because of calorie deprivation, their metabolism shuts down, and
cravings and hunger start to build up. Not good.

And now that they have managed to lose a lot of weight (even
though they don't look healthy, toned, or sexy as without gaining
any lean muscle, you really cannot shape your body), they still
think it's a victory and deserve a treat.

The treat would not be broccoli.Instead, they go out with their
friends and family and attack on a delicious pizza, a medium coke,
and large fries.

At this time, their body's metabolism is damaged and is primed to
gain fat.

Most of the calories will go towards fat storage.

When you deprive and restrict food for that long, the body thinks a
famine is coming, and it's better to store calories in case it hits
again.
146

Excellent, now all 1000 + calories you had in your pizza and coke
and fries goes towards your gut, all fat.

This cycle repeats itself. You start to feel guilty, craving increasing
as its a cry of nutrients required by your body, but junk and fast
food has only empty calories in them,

And the facts that I mentioned at the start comes true, the majority
of people who lose weight on a diet gain it all back within a year of
dieting, and most of them gain back more than they had originally
lost.

147


L 2: R
efined carbohydrates and added sugar are
bad for you
A lmost every nutrition expert agrees that refined
carbohydrates like white bread, pastries, doughnuts, flour, literally

any carbs which are processed are bad for you.

All that you are left with is the starchy part, which, when
consumed, spikes your insulin and ultimately causes insulin
resistance leading to a host of chronic diseases. 114

Sugar is literally added to almost every processed food item you
find in your favorite supermarket.

If a food item is in a box or a wrapper, you bet it will have some
added sugar in disguised form.

Sugar has various forms, and most of us eat these processed
foods without even knowing just how much sugar we are
consuming.

148

Just by taking a simple step towards replacing their refined carbs

with complex carbs like vegetables, whole grains, and brown rice,
and cutting out processed foods, a person can lose a lot of weight
and enjoy good health.

Please do make sure to check out the Resource Manual for the
respective links to each lecture. Not all lectures have additional
reading links, but most do, and if you go through them, it will help
you deepen your nutrition knowledge.

Let's discuss Nutrition fact #3 in the next lecture.

149


L 3: S
upplements can never completely replace
your diet
T he food that we eat is indeed losing its nutritional value: the
way it's grown, the way it is transported, and the way we store it
and cook it.

Unless you are buying your produce from a local farmers market
and taking every precaution to store it effectively and consume it
by cooking on medium heat and not overcooking it, there is almost
a loss of close to 50-70% loss of nutrients in your food.

There is another issue. 60% of the calories come from processed
foods for Americans. The reality is no different than in the rest of
the world.

Factory foods are highly processed and offer very little or no
nutritional value.

It's straightforward.

150

The companies that manufacture these processed and fast foods

rely on taste and convenience and obviously on how much profits
they'll earn by the end of the day.

And that's why I think dietary supplements are necessary, but they
can never completely replace a good balanced nutritious diet.

I understand that no one likes to eat veggies, but do you know that
there are so many compounds, phytonutrients that still haven't
been discovered yet. 115

Supplements don't provide that.

Eating a balanced diet with most of the calories coming from
unprocessed foods like fruits, vegetables, whole grains, quality
protein like eggs, raw dairy, nuts, seeds, coconut oil, and so forth is
very very important and no pill can ever replace this.

151


L 4: E
ating more fruits and vegetables is good for
your health.

As we discovered in Module titled: Micronutrients, students just
how important it is to get all the essential vitamins and trace
minerals as the human body cannot manufacture them
independently.

You realize how vital they are and the critical role they play in
keeping us alive.

Fruits and vegetables are the single most significant source of
these micronutrients.

Now, I get it; it's hard work to consume 5-8 servings of fresh fruits
and vegetables every day!

To go to the grocery store, buy the fruits and vegetables, which are
more expensive than an Mc Donald burger, and then they don't
even taste that good.

Students, it's a matter of developing a perspective and a long-term
mindset.

152

Fruits and vegetables are important, and if you eat enough every
day, you are giving the body nutrients that will keep you optimally
healthy. You have to do the work and believe that it will pay off in
the long term. That's the only way.

Being good at making salads makes it a habit to include some
veggies with every meal you eat, add various colors of veggies, and
green leafy is the most important.

Try and ferment your vegetables for probiotics. And needless to
say, veggies are also the most significant source of fiber.

Fibre and probiotics are two nutrients that most people are
severely deficient in.

153


L 5: T
here is no perfect diet for everyone
I full-heartedly believe in this statement.

We all thrive on different foods; we eat foods based on our culture,
upbringing, preference, and lifestyle.

Just because the keto diet is a rave now does not mean you will
also get great results. You may or may not.

A cookie-cutter diet plan may not work for you.

You need to find or create a diet for yourself and your clients (if
you plan to become a nutrition coach) according to their unique
needs, including their culture, preferences, and overall lifestyle.

Do check out an article titled: Best Diet, which you can find on my
website, to know more about this topic.

I will be coming out with an in-depth course titled: Holistic
Nutrition Coach Certification. That course is specifically for
individuals who want to build their part-time/full-time career in the
vast field of Nutrition as nutrition coaches. I cannot promise an
154

exact date, but it should be launched in the first half of 2021; stay
tuned.

Students, this is the end of this fundamental diploma in Nutrition.
There is still a lot of bonus content for you to check out to deepen
your nutrition knowledge further.

If you still haven't downloaded your master and resource manuals,
please do. I urge you to listen to the lectures again before you
attempt your final exam.

I hope you graduate with flying colors.

I thank you once again from the bottom of my heart for placing
your trust in me and supporting me in my mission by buying this
diploma course from my Academy.

I wish you all the best for your success. Lots of love and take care.
155

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FABULOUS BODY INC

Copyright © 2020 by Fabulous Body, Inc. All rights reserved.

This book or any portion thereof may not be reproduced or used

Published by Fabulous Body, Inc

2228 Patterson Rd PMB #1900

For more information about Fabulous Body please visit

Mod​ule 1: Introduction To Nutrition…………………….....……….....​12

Lect​ure 1: What Is Nutrition?.................................................................12

Lecture 3: Energy Balance: Energy Expenditure: BMR & TEF....………….17

Lecture 4: Energy Balance: Energy Expenditure: TEA & TDEE….………….22

Lecture 2: Glycemic Index……………………………………………………..…………...34

Lecture 4: Protein Intake: How Much Do You Need Per Day?.................41

Lecture 6: Optimal Macronutrient Ratios…………………………………………...51

Lecture 2: Water-soluble Vitamins: B​1,​ B​2​, B​3,​ B​5​, B​6​………………….…...…..65

Lecture 3: Water-soluble Vitamins: B​7,​ B​9​, B​12​, C……….……………….…..…..71

Lecture 4: Macro-minerals: Calcium, Phosphorus, Magnesium……….....77

Lecture 5: Macro-minerals: Sodium, Chloride, Potassium, Sulphur…….82

Lecture 6: Micro-minerals: Iron, Zinc, Copper, Manganese………….…….90

Lecture 7: Macro-minerals: Selenium, Chromium, Iodine, Molbedium,

Module 4: Special Compounds​……………………………………..………..104

Module 5: 7 Common Nutrition Myths​….……………………………..119

Lecture 2: Eating Smaller Meals A Day Raises Your Metabolism….…..126

Lecture 3: Saturated Fats Are Bad For You………….………………………......128

Lecture 5: A High Protein Diet Causes Kidney Issues………………..……...137

Lecture 6: All Calories Are Created Equal…………………………………….…...139

Lecture 7: Vegetable Oils Are Healthy Whereas Saturated Fats Are

Module 6: 5 Nutrition Facts​….…………………………………………….....145

Lecture 3: Supplements Can Never Replace Your Diet…….………………..150

Lecture 4: Eating More Fruits & Vegetables Is Good For You…………....152

Lecture 5: There Is No Perfect Diet For Everyone…………….………………..154

T​ he ideas, concepts, and opinions expressed in this book are

intended to be used for educational purposes only. The

This book is not meant to be used, nor should it be used, to

W​ e are facing an obesity epidemic where almost 2 billion

people worldwide are overweight and 650 million are obese.

This is hugely contributing to a significant increase in chronic

This Diploma in Nutrition will be of great interest to all learners

It provides an in-depth look into macronutrients and

Module-1:​ ‘Introduction to Nutrition’ will start off by defining

Module-2:​ ‘Macronutrients’ will dive deep into three

Module 3:​ ‘Micronutrients’ will discuss fat-soluble and

We will do an in-depth discussion on the important functions that

Module 4​: ‘Special Compounds’ will discuss fiber, probiotics, and

Module 5:​ ‘Common Nutrition Myths’ . As the name suggests, in

Module 6:​ ‘5 Nutrition Facts’ will help you deepen your

Who is the course for?

-​ A​ nyone who wants to learn how to eat healthily and

understand the fundamentals of nutritional science.

By the end of this

-Understand the role Micronutrients, Fiber, Probiotics & Water play

-Understand Energy Balance. Figure out easy ways to determine

& much more!

Lastly, don’t forget to download the Resource Manual that will

There is also a Bonus section that provides a list of dozens of

M1:​ Introduction to Nutrition

L 1:​ What is Nutrition?

L​ et’s start with a formal definition of Nutrition as provided in

“Nutrition​ is the s​ cience​ that interprets the n ​ utrients​ and other

Another good definition of Nutrition by Medicalnewtoday.com:

As you can understand from the above definitions Nutrition is a

Ok, now we know the definition of Nutrition, let’s understand what

Nutrients are substances that allow your body to make energy,

Nutrients are mainly categorized into 6 categories:

These are the macronutrients that are required in large

FABULOUS BODY INC 

Copyright © 2020 by Fabulous Body, Inc.  All rights reserved.

Module 1: Introduction To Nutrition…………………….....……….....12

Lecture 1: What Is Nutrition?.................................................................12

Lecture 2: Water-soluble Vitamins: B1, B2, B3, B5, B6………………….…...…..65

Lecture 3: Water-soluble Vitamins: B7, B9, B12, C……….……………….…..…..71

Module 4: Special Compounds……………………………………..………..104

Module 5: 7 Common Nutrition Myths….……………………………..119

Module 6: 5 Nutrition Facts….…………………………………………….....145

T he ideas, concepts, and opinions expressed in this book are

W e are facing an obesity epidemic where almost 2 billion

Module-1: ‘Introduction to Nutrition’ will start off by defining

Module-2: ‘Macronutrients’ will dive deep into three

Module 3: ‘Micronutrients’ will discuss fat-soluble and

Module 4: ‘Special Compounds’ will discuss fiber, probiotics, and

Module 5: ‘Common Nutrition Myths’ . As the name suggests, in

Module 6: ‘5 Nutrition Facts’ will help you deepen your

- A nyone who wants to learn how to eat healthily and

M1: Introduction to Nutrition

L 1: What is Nutrition?

L et’s start with a formal definition of Nutrition as provided in

“Nutrition is the s cience that interprets the n utrients and other

M1: Introduction to Nutrition

L 2: Energy Balance: Energy Intake

E nergy balance is the difference between energy intake

M1: Introduction to Nutrition

L 3: Energy Balance: Energy Expenditure: BMR & TEF

S tudents, what we are discussing here is the absolute

I have a simple way out! 

Calculate your BMR using The Katch-McArdle Equation  and the

M1: Introduction to Nutrition

L 4: Energy Balance: Energy Expenditure: TEA &

T hermic Effect of Activity (TEA)