In a healthy program for weight loss, having appropriate amount of essential nutrients is very important after consideration its quality and quantity consumption to avoid getting too much calories.  Basically, nutrients are classified into two main groups:
1) Macro nutrients – carbohydrates, proteins and fats
2) Micro nutrients – vitamins, minerals and trace elements that being required in less amount and cannot be synthesized by human body.

Nutrition research results reveal that changes in the proportions of essential nutrients consumed can effect changes in weight. Thus, weight loss is not only depending on how much your total calories intake but also the proportion of essential nutrients you eat.

Research showed that the average male food consumption is made up by 34% fats, 20% protein and 45% carbohydrates.  In a healthy weight loss program, it is suggested that you consume not more than 20% fats, 25% to 30% protein and 50% to 55% carbohydrates in your daily food intake. In the case you consume more than 20% fats, you need to make sure the total daily calories intake is within total calories planned in your weight loss program.
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