7 essential nutrients for weight loss

Nutrients are the building blocks of a healthy body and play a vital role in our overall health. These are even more important if you’re trying to lose weight. While we often hear about certain foods that help with weight loss, it’s vital to understand the key nutrients that can help. Fiber, protein and antioxidants are among the most important nutrients for weight loss. These foods not only help suppress your appetite and reduce calorie intake, but also support the metabolic rate necessary to lose excess weight. By focusing on these nutrients, you can lose weight and improve your overall health. Here are 7 essential foods that should be part of your weight loss diet!

7 foods for weight loss

If your goal is to lose weight, here are 7 essential nutrients you should add to your daily diet:

1.Protein

Protein is essential for the growth, repair and maintenance of tissues in our body, including muscles, organs and skin. It requires more energy to digest compared to fats or carbohydrates, so it temporarily speeds up the metabolism and burns more calories throughout the day. A study published by the American Journal Of Clinical Nutrition reveals that protein can increase satiety and reduce overall calorie intake by curbing hunger and preventing overeating. Additionally, adequate protein intake can help maintain muscle mass, which is essential to speed up your metabolism and help you lose weight.

Protein-rich foods include lean meats such as chicken, turkey and fish, as well as legumes, nuts, seeds and dairy products such as Greek yogurt and cottage cheese.

Also read: 10 high protein fruits for weight loss

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2. Fiber

Fiber, known to support digestive health, also plays an important role in weight control. “It adds bulk to your diet without adding calories, which helps increase feelings of fullness and reduce appetite,” explains Nutritionist Dr Rohini Patil. Fiber also slows digestion and promotes the absorption of carbohydrates, preventing rapid spikes in blood sugar levels and crashes that can lead to cravings. A study published by the Journal of Nutrition reveals that increasing fiber consumption can help you lose weight, while decreasing it can increase your weight.

Foods rich in fiber include fruits, vegetables, whole grains, legumes, beans, nuts and seeds.

3. Healthy fats

Contrary to popular belief, not all oils are the same; Some are nutritious and beneficial for weight loss. According to the American Heart Association, fat is a crucial nutrient that provides energy, supports cell function and aids in nutrient absorption and hormone production. Moreover, fats make you feel full. Instead of avoiding fats completely, include the right types of fats in your weight loss diet.

Healthy fats, such as monounsaturated and polyunsaturated fats found in foods such as avocados, nuts, seeds and oily fish, are beneficial. Following the Mediterranean diet, which is rich in these healthy fats, may aid weight loss. A 2019 study published in the journal Nutrition and Diabetes found that individuals who adhered to this diet were approximately 10 percent less likely to be overweight or obese compared to those who did not.

Also read: Get rid of the crash diet! Switch to these 5 summer meals for weight loss

4. Carbohydrates (carbohydrates)

Carbohydrates are one of the most important nutrients for weight loss. There are two types of carbohydrates; complex carbohydrates and simple carbohydrates. Complex carbohydrates, such as whole grains (brown rice, quinoa, and oats), legumes (beans, lentils), and starchy vegetables (sweet potatoes, corn), provide a steady source of energy and essential nutrients such as vitamins and minerals. fiber. Consuming more whole grains (complex carbohydrates) is linked to a lower risk of weight gain, according to a 2019 study in the journal Nutrients.

Unlike simple carbohydrates (found in sugary foods and refined grains), complex carbohydrates are digested more slowly and prevent rapid spikes and drops in blood sugar levels. “This steady energy release helps maintain steady energy levels throughout the day and reduces the urge to overeat,” says Dr Patil.

Also Read: Find out the best and worst low-carb foods for weight loss here

5. Antioxidants

Antioxidants are compounds that protect cells from damage caused by free radicals that can contribute to aging and various diseases. When it comes to weight loss, certain antioxidants, such as catechins in green tea and flavonoids in fruits, play a crucial role in reducing inflammation and supporting overall metabolic health. According to a study published by the Department of Food and Nutrition, antioxidants indirectly support weight loss efforts by promoting cellular health and function, ensuring effective metabolism and optimal nutrient absorption.

Foods rich in antioxidants; dark chocolate, fruits, nuts, seeds, cabbage, red cabbage, beans and drinks such as green tea.

6. Probiotics

Probiotics are beneficial bacteria that boost your immunity and support gut health and digestive function. But does it help you lose weight? Weight loss is also one of the health benefits of adding probiotics to your diet. According to a 2017 review published in Obesity Reviews, consuming probiotic supplements may reduce body weight and fat percentage, but the changes are relatively small. While more studies are needed to support this, probiotics may increase nutrient absorption and support a healthy digestive system, which is essential for weight loss.

They are naturally found in fermented foods such as yogurt, kefir, sauerkraut and kimchi.

7. Magnesium

According to the National Institutes of Health, magnesium is a mineral that works with more than 300 different enzymes in the body to perform vital functions such as energy production, muscle function, relieving PMS (premenstrual syndrome) and achieving better sleep. In terms of weight loss, magnesium plays a critical role in regulating blood sugar and insulin levels, which can affect appetite and fat storage. Apart from this, a 2021 review published in Nutrients reports that magnesium deficiency is more common in people with obesity. This means magnesium is essential if you want to lose weight.

Foods rich in magnesium are leafy greens, nuts, seeds, avocados, legumes and whole grains.

Also read: 10 types of magnesium and how they benefit your health

Some other tips to lose weight

In addition to adding these foods to your diet, follow these 7 tips for weight loss:

• Always drink water before meals; It can help reduce calorie intake by supporting the feeling of fullness.
• Pay attention to your food as you eat, so you know when you feel full.
• Use smaller plates and bowls to reduce portion sizes.
• Cut down on sugary drinks, candies and sweets. Instead, opt for natural sweeteners such as fruits when you crave them.
• Add both cardio and strength training exercises to your routine to lose weight.
• Aim for 7-9 hours of quality sleep each night, as lack of sleep can disrupt hunger hormones and cause cravings for high-calorie foods.
• Practice relaxation techniques such as yoga or meditation to manage stress levels, which is a contributing factor to weight gain.

You can lose weight if you follow a healthy diet and follow a daily exercise routine.