7 ESSENTIAL NUTRIENTS YOU NEED TO LOSE WEIGHT QUICKLY

Photo by Sam Moqadam on Unsplash

Nutrition is an important part of a weight loss regime, along with exercise and proper workouts. Of course, quick weight loss doesn’t come easy. But you definitely don’t need to starve to shape yourself. If you catch hold few tips and tricks, then losing weight is not gonna be as difficult as it seems to be.

Quick weight loss-the one that you can sustain in the long run-comes with diet and exercise. In addition to the nutrients, the regulated sleep cycle, minimal stress levels, smoking, and alcohol consumption also plays a vital role in achieving your dream body.

Along with that you should practice cardio and strength training, which is essential for burning calories, boost your metabolism, improving stamina, fat loss, and inch loss, the latter can help in building muscles and improving your strength. So we should maintain and keep a count on the calorie intake in a correct manner for quicker weight loss.

In this article today, we are going to highlight the essential nutrients that can help you with weight loss and good health.

1.Zinc:

Researchers suggest that diets low in zinc content are the risk factor for weight gain and obesity. Increasing the zinc intake appears to improve insulin resistance (a condition, that can stall weight loss) and regulate appetite. Several studies also suggest higher zinc intake may facilitate greater reductions in weight and body size when dieting. One of the more recently examined the effects of zinc supplementation while following a lower-calorie diet, and the group taking zinc reported significantly higher weight loss and decreases in BMI and waist and hip circumferences.

“This study indicates that Zn supplementation with a restricted-calorie diet has favorable effects in reducing anthropometric measurements, inflammatory markers, insulin resistance and appetite in individuals with obesity, and may play an effective role in the treatment of obesity,”​ wrote the researchers.

Best Sources of Zinc (Daily Value is = 11 mg):

· Oysters

· Ground Beef

· Lentils

· Oatmeal

· Seeds and nuts, like pumpkin seeds and cashews

2.Magnesium:

Magnesium may help regulate blood sugar and insulin levels in people who are overweight or obese. “A 2013 study found that taking higher amounts of magnesium helps better control insulin and glucose blood levels. This same study also showed magnesium helps with bloating and water retention.”

Insulin resistance can complicate weight loss for many because high levels of blood sugar can end up being stored as fat. Research suggests that consuming adequate magnesium each day can slowly decrease insulin resistance and may serve as a key for weight loss. Magnesium is widely distributed in plant and animal foods and beverages.

Best Sources of Magnesium (Daily Value is = 420 mg):

· Nuts such as almonds, cashews, and peanuts

· Soymilk

· Cooked spinach

· Legumes such as black beans and edamame

3.Protein:

The one nutrient that holds the utmost importance for weight loss is protein. The amino acids that makeup protein cause your body to release the fat-burning and energy-stabilizing hormone called glucagon. The process of digesting protein also stimulates your body to release the satiety hormone CCK.

This makes your body more energy to digest and break down protein compared to carbohydrates or fat makes it a must-have at every meal throughout your day. Lifestyle coach Luke Coutinho says, “To increase your protein intake naturally, you should include protein in each meal.” They also help you keep full for longer and reduce appetite, thus reducing overall calorie intake.

Best Sources of Protein (Daily Value is = 50 g):

· Green peas

· Legumes

· Nuts

· Seeds

· Chicken And Lean Meat

· Milk

· Cottage Cheese

· Eggs

4.Fiber:

Fiber too performs the role of filling you up quickly, reducing appetite and intake of calories. Fiber is a great nutrient for weight loss because it slows down digestion, allowing for sustained energy and stable blood sugar. However, fiber can also optimize hormones released during digestion that are responsible for feelings of hunger and satiety. Try to get your fiber in its raw form instead of from foods that have been overly processed. Make sure not to take fiber as excessive intake because it can cause bloating and other issues with digestion.

Best Sources of Fiber (Daily Value is = 25 g):

· Whole grains

· Fresh fruits

· Fresh vegetables

· Salad greens

· Peas

· Potatoes

· Beans

5.Probiotics And Prebiotics:

Good bacterias play a vital role in the digestion of fiber and fatty acids. Some research suggests that certain strains within the Bifidobacterium and Lactobacillus species will help in weight loss. This means strengthening the gut’s microbe barrier is not the only key for overall health, but also healthy body weight — and one of the best ways to do this is to consume probiotics (or food containing live bacteria cultures) and prebiotics (or fibrous foods that gut bacteria need to thrive). Probiotics may reduce the number of calories you absorb from food. Prebiotics reduces the amount of fat your body absorbs from the food you eat.

Best Foods to Get Probiotics & Prebiotics (no Daily Value or official intake recommendation):

PROBIOTICS:

1. Yogurt
2. Kefir
3. Miso
4. Kombucha

PREBIOTICS:

1.Apple

2.Asparagus

3.Cocoa

4.Barley

6.Iron:

Iron plays a role in helping your body create energy from nutrients. Iron helps carry oxygen to all of the cells in your body, including your muscles. This, in turn, helps them burn fat. The iron content in our body enables hemoglobin in red blood cells to carry oxygen to cells throughout the body. But when iron stores and levels are low, red blood cells aren’t able to deliver oxygen which impairs cells’ ability to metabolize energy.

In the long run, it leads to Iron-deficiency anemia, and common side effects like pale skin, fatigue, and sensitivity to cold temperatures. This lack of oxygen may also impede weight loss in some individuals. In fact, a 2014 study suggested that treating this type of anemia with iron supplementation resulted in improvement of hemoglobin levels but also decreases in body weight, waist measurements, and BMI.

Best Sources of Iron (Daily Value is = 18 mg):

1. Fortified Breakfast Cereals

2. Legumes such as White Beans, Kidney Beans, and Chickpeas

3. Dark chocolate

4. Tofu

5. Lentils

6. Red Meat

7. Dried Apricots

7.Monounsaturated Fats:

Replacing carbohydrates in your diet with monounsaturated fats will help you slim down by shuttling fat away from your midsection. Monounsaturated fats are the good fats that can help you with weight loss. Following is a list of fats that you need for healthy weight loss. Include them in moderate amounts in your daily diet for healthy weight loss.

However, a diet with moderate-to-high amounts of monounsaturated fats can also help with weight loss, as long as you aren’t eating more calories than you’re burning. A couple of studies have shown that when calorie intake remained the same, diets high in MUFAs led to weight loss similar to that of low-fat diets.

Best Sources of Monounsaturated fats (Daily Value is = 16g):

· Olive Oil

· Ghee

· Coconut Oil

· Avocado

· Nut Butters

· Pork

· Almond