The nutrients you eat can play a very important role in weight loss. Losing weight isn’t just about cutting calories, as a low-calorie diet can do more harm than good if you aren’t getting the right nutrients. Many of us have bodies that are nutrient-starved, from an imbalanced diet. A balanced diet includes protein, fat, carbohydrates, vitamins and minerals. You also need to drink plenty of purified water. Here are the nutrients that can help you lose weight…
Women and young children are susceptible to iron deficiency anemia which is the most common mineral deficiency in the world, and one that is prevalent in developed countries. If you are female and chronically fatigued, chances are you may suffer from iron deficiency anemia.
Iron helps your red blood cells carry oxygen. Without enough iron, your body’s cells can’t get the oxygen they need to function properly. You will feel tired, run down and exhausted all the time. It will be difficult to summon the energy to exercise, and since exercise is a key component of weight loss, iron is one of the most important minerals you may need to lose weight.
If you don’t know your iron status get it checked. These foods are good iron sources:
Remember that Vitamin C status is important for iron absorption, so you will likely need to supplement with this as well.
Fiber helps keep you feeling full longer after a meal, which can reduce your tempation to snack and make dieting easier. Increase your fiber intake by eating plenty of fresh fruits, vegetables, legumes and whole grains. Eat an enriched breakfast cereal; not only will this give you plenty of dietary fiber, but it will reduce your likelihood of overeating later in the day.
Gradually increase your fiber intake to the recommended 25g per day. Drink plenty of water to avoid feeling bloated and gassy.
Fats are a macronutrient. Sufficient amounts are needed daily. There are good fats and bad fats. The trans fats like fast food restaurants often use are especially bad. Choose a good fat like extra virgin olive oil (high in oleic acid) for your main fat source. . Bad fats, such as trans fats and saturated fats, can inhibit weight loss Omega-3 fatty acids aren’t quite the same as the fats listed on the food pyramid Also remember omega-3 fatty acids found in eggs and fish, can help you lose weight because they increase your energy levels and keep you feeling full longer. They are also essential to heart health and brain function.
Eat salmon occasionally or sardines frequently to add omega-3 fatty acids to your diet. The lower food chain fish like the sardines aren’t as contaminated with mercury as the high food chain fish. Nuts and grains, such as flaxseed, contain omega-3 fatty acids also although they may not convert to the more important Omega 3s like EPA and DHA in most people (there are genetic differences). A fish oil supplement may be the best choice for regular Omega 3 intake because you don’t get the heavy metal burden of the mercury that most cold water fish also contain ( like our Omega-3 HPD).
Omega 3 HP-D is a great natural source of Omega 3 Fatty Acids as well as 1,000 IU of vitamin D. It comes in capsules so you don’t deal with the fishy breath.
Adults require 1,000 milligrams of calcium per day. Calcium helps bones maintain their proper strength and density. It prevents osteoporosis and helps regulate blood pressure. Studies suggest that getting the recommended daily amount of calcium can also help you lose weight. Low fat dairy products can give you calcium to help you lose weight and protein to help increase muscle mass. Many vegetables are also high in calcium.
Vitamin D is essential to calcium absorption, but many adults don’t get enough of it. Your skin can make its own vitamin D by absorbing ultraviolet sunlight, however, if you wear sunblock, there’s a good chance your skin isn’t getting enough UV rays to produce vitamin D. Cod liver and fish oil are rich in vitamin D.
Just like carbohydrate and fat, protein is what we call a macronutrient. Everyone needs adequate protein. Muscle burns more calories than fat. If you increase muscle mass then you will burn more calories. To build and maintain muscle then you need to have adequate protein intake. Women, especially, are often relatively protein malnourished.
Contact Us about our natural Whey Protein from New Zealand cattle.
We also offer top quality Liquid Vitamin D and Omega 3s in the store connected to our Newnan Clinic!
Contact Us about our Weight Loss Health Packs, convenient monthly supplies of the nutrients and herbs that help with weight loss and health.
European Society of Cardiology (ESC) (2010, September 5). Iron deficiency in heart failure.
American Associates, Ben-Gurion University of the Negev (2010, September 22). Higher dairy calcium intake and increased serum vitamin D are related to greater diet-induced weight loss, Israeli study finds.
Northwestern University (2011, March 23). Load up on fiber now, avoid heart disease later. ScienceDaily.