Most weight loss diets have one thing in common: they focus on calculating or limiting the intake of macronutrients (i.e. carbohydrates, proteins and fats) in the body, using different methods to guide food choices and control caloric intake. This is because the macro element is the only nutrient that contains calories. But does this mean that other nutrients (non-calorie nutrients, such as certain vitamins and minerals) have no actual effect on weight loss? The answer is definitely NO.
Losing weight is not a simple process, so is your body! In fact, when you consider all the metabolic, biological and physiological reactions that must occur, fat loss is a rather complicated process for the body. Since the above reactions usually require enzymes, is where several vitamins and minerals can affect weight loss. But there are also some nutrients. We don't know much about their relationship with weight. Research shows that they are related to promoting weight loss and healthier weight. This shows that when dieting, paying attention to some key nutrients and macro elements is your best choice.
Take a look at these trace elements that are most needed for weight loss and where we can get them!
1. Magnesium
Blueberry Cashew Cereal Bar
More than 300 different enzymes require magnesium to react, including enzyme systems involved in metabolism and glucose regulation. Studies have shown that insulin resistance and magnesium There is a direct link between intakes. Insulin resistance complicates weight loss for many people, because high levels of blood sugar will eventually be stored in the form of fat. However, the study showed that adequate daily intake of magnesium can slowly reduce insulin resistance and can be used as a key component of a weight loss program.
best sources of magnesium:
- almonds, cashews and peanuts and other nuts
- milk
- spinach
- beans,Such as black beans and edamame
2. Vitamin D
Balsamic grilled mushrooms with cheese
Until about 15 years ago, vitamin D intake was not a real problem. We believe that sunlight will produce enough vitamin D in most people, and its main effect is bone health. Today, data shows that most people have insufficient vitamin D content. The role of vitamin D in various health problems is now a hot research area, and vitamin D deficiency is considered a risk factor for obesity and obesity-related diseases. The relationship between vitamin D and body weight is not fully understood, but vitamin D deficiency is also related to chronic inflammation.
Most of us can get more benefits from vitamin D. Some studies even show that vitamin D supplementation may increase the loss of body fat. Not many foods are rich in vitamin D, so this is a nutrient recommended by many health professionals to meet your daily needs. The best source of vitamin
D of:
- cod liver oil
- trout or salmon
- mushroom _ span2span
- milk
3. Vitamin C
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3ppIt has nothing to do with weight loss. But because it is an antioxidant, vitamin C is especially important when people who are overweight or obese are trying to lose weight. This is because even a small increase in body weight can trigger inflammation, thereby increasing the production of free radicals . This can lead to a series of hormonal and metabolic effects (such as insulin resistance), which may lead to more weight gain.
the best source of vitamin C
- red bell pepper
- orange
- kiwi
- broccoli
- strawberry
- cabbage
- grapefruit
4. carotenoids
Spinach Salad Roasted Sweet Potato
Carotenoids are a class of biologically active compounds.Including beta carotene , lycopene and lutein , which make certain fruits and vegetables appear red, orange and yellow. A study compared the intake of phytochemicals with body weight and found that the higher the intake of carotenoids-rich foods, the lower the weight of the participants. In addition, as BMI (body mass index) increases, the intake of carotenoids decreases. However, there was no significant difference in calorie intake between the two groups.
This may be due to several reasons, the most obvious of which is that people with a healthy weight may eat more fruits and vegetables. But researchers believe that the antioxidant activity of carotenoids also works by reducing inflammation. This is because systemic inflammation is related to hormonal imbalance and insulin resistance, and these two effects promote weight gain rather than weight loss. Therefore, eating foods rich in carotenoids seems to promote weight loss while preventing free radicals that can cause cancer and other diseases.
best source of carotenoids
- roasted sweet potatoes
- pumpkin
- raw carrots
- Hami melon
- red bell pepper
- mango
5. iron
broccoli with white kidney beans _ p3p
Sufficient iron allows hemoglobin in red blood cells to transport oxygen to cells throughout the body.But when the iron storage and level are low, red blood cells cannot transport oxygen, which will weaken the cell's ability to metabolize energy. If this situation persists, iron deficiency anemia will appear. The common side effects are pale skin, fatigue and sensitivity to low temperatures. This anemia may also prevent some people from losing weight. In fact, a 2014 study showed that treating this type of anemia with iron supplementation can improve hemoglobin levels, while also reducing body weight, waist circumference and BMI .
Anemia is not all caused by iron deficiency. If it is not needed, taking iron may cause side effects. Please see your doctor to determine the next steps.
best source of iron
- cereal
- beans, white beans as , garbanzo beans, and
- dark chocolate
- tofu
- beef
6. probiotics and prebiotics
blueberry cream Pecan oatmeal
Bacteria play a role in the digestion of fiber and fatty acids.Because of this, studies have shown that a person's intestinal health may affect the body's efficiency in losing excess weight. In addition, having a diversified supply of beneficial microorganisms is also beneficial in reducing inflammatory compounds that can lead to insulin resistance and weight gain.
In addition, some studies have shown that certain strains of Bifidobacterium and Lactobacillus may contribute to weight loss. This means that strengthening the microbial barrier of the intestine is not only the key to overall health, but also the key to a healthy weight. One of the best ways to do this is to consume probiotics and prebiotics. Best food
get probiotics and prebiotics
- yogurt and nonfat yogurt
- sauerkraut
- Kombucha
7. Zinc
More than 10 years ago, researchers noticed that overweight and obese individuals usually have lower zinc intakes, and now data suggests that diets with low zinc content It is a risk factor for weight gain and obesity. Although the link and causality between zinc and body weight are not fully understood,But increasing zinc intake seems to improve insulin resistance and regulate appetite. The best source of zinc
- oyster
- beef
- crabs and shrimp
- oatmeal
- nuts
