Last updated on October 20th, 2022 at 07:39 am
Micronutrient deficiency is one of the most common causes of weight gain. Learn about the best micronutrients for weight loss!
One has to establish a sustainable diet and fitness regime and then follow it without faltering for at least three to six months to see results. It’s easier for some people to lose weight, as they have a faster metabolism as compared to others whose bodies react slower to a healthy diet and exercise. However, losing weight improves the health of your heart, as per many health studies.
Diet is a crucial part of losing weight and keeping it off. If you’re working hard in the gym, but not following a healthy diet, all your efforts may go to waste. Including the right nutrients in your diet and in the right amount can benefit you greatly and make your weight loss journey much easier. For weight loss, protein is the first nutrient that anyone thinks of including in their diet.
How micronutrients help for weight loss?
Quick Jump Table
This is because a high-protein diet can boost metabolism and even curb appetite. Protein is also essential for retaining muscle mass and helping you tone down. But many people forget that for a balanced diet, you need much more than just piling on the protein. There are several other macro and micro-nutrients, which, when included in your daily weight-loss diet, can complement your workouts and lead to fat loss faster.
The top 5 micronutrients for weight loss
Discover the top 5 micronutrients for losing weight naturally. They are essential for healthy living.
Both soluble and insoluble fibres are important for weight loss and good health. Fibre helps maintain hormonal balance by increasing good bacteria in the gut. It is also digested slower in the body, keeping you full for longer, and hence, eliminating the need for you to eat more often. Fibre is also important for maintaining digestive health, which is key to faster weight loss.
Fibre-Rich Foods: These include whole grains, seeds and nuts, whole fruits, and green leafy and cruciferous vegetables like broccoli and cauliflower.
A largely ignored weight loss-friendly nutrient is potassium, which is important for aiding muscle recovering after a workout. It also helps flush out toxins from the body and may also reduce bloating by removing excess sodium. Potassium strengthens heart health and kidney function.
Potassium-Rich Foods: bananas, spinach, mushrooms, sweet potatoes etc., are all excellent sources of potassium.
Besides strengthening bones and teeth, calcium also helps keeping off lost weight. Studies have showed that following a calcium-rich diet is linked to a reduced risk of obesity or of being overweight.
Calcium-Rich Foods: Dairy products are the most abundant dietary sources of calcium and this includes milk, curd, certain types of cheeses, kefir, etc. However, calcium-rich foods are known to only aid weight loss when you reduce overall calories in your diet.
This micro-nutrient has reduced bloating and water retention, as well as improve blood circulation. Magnesium may regulate insulin levels and, by extension, blood sugar levels in obese or overweight people.
Magnesium-Rich Foods: Green leafy veggies, legumes, nuts and seeds are all rich in magnesium.
5. Omega-3 fatty acids
Including omega-3 fatty acids in your diet has several health benefits, including heart and skin health. It can also positively affect your weight loss journey by reducing hunger and appetite. Some studies have also suggested that omega-3 fatty acids may help improve metabolism and may even boost the number of calories you burn during exercise or workout.
Omega-3 Rich Foods: Fatty fish like salmon, sardines and tuna, canola oil, chia seeds, walnuts and even soya bean are all known to be rich in omega-3 fatty acids.
Besides adding these nutrients to your weight-loss diet, also make sure that you drink adequate water, as it is essential for flushing out toxins and keeping your metabolism up!
Read: How We Eat Wrong
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