Exercise and a healthy diet are key to getting a leaner body, so make sure you’re getting these seven essential nutrients to help you lose weight and stay healthy.
Nutrients are the building blocks of a healthy body and play a vital role in our overall health. If you are trying to lose weight, nutrients are even more important. We often hear about certain foods that will help you lose weight, but it is essential to understand the key nutrients that can help. Fiber, protein, and antioxidants are the most important nutrients for weight loss. Not only do these nutrients suppress appetite and reduce calorie intake, but they also support metabolic rate, which is essential for shedding excess weight. Focusing on these nutrients can help you lose weight and improve your overall health. Here are 7 essential nutrients to include in your weight loss diet.
7 Nutrients for Weight Loss
If your goal is to lose weight, here are seven essential nutrients you should include in your daily diet.
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1. Protein
Protein is essential for the growth, repair, and maintenance of tissues in the body, including muscles, organs, and skin. Because protein requires more energy to digest than fats and carbohydrates, it temporarily boosts your metabolism and burns more calories throughout the day. According to a study published in the American Journal Of Clinical Nutrition, protein can increase satiety, suppress hunger and prevent overeating, which can reduce total calorie intake. Additionally, adequate protein intake helps maintain muscle mass, which is essential for boosting metabolism and weight loss.
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.
Read also: 10 High-Protein Fruits for Weight Loss
2. Fiber
Known for promoting digestive health, fiber also plays an important role in weight management. “Fiber increases food intake without adding calories, promotes satiety, and suppresses appetite,” explains nutritionist Rohini Patil, PhD. Fiber also slows digestion, improves carbohydrate absorption, and prevents blood sugar spikes and crashes that lead to hunger and overeating. According to a study published in the Journal of Nutrition, increasing fiber intake can lead to weight loss, while decreasing it can lead to weight gain.
Foods rich in fiber include fruits, vegetables, whole grains, legumes, beans, nuts and seeds.
3. Healthy Fats
Contrary to popular belief, not all fats are the same. Some fats are nutritious and beneficial for weight loss. According to the American Heart Association, fat is an important nutrient that provides energy, supports cell function, and aids in nutrient absorption and hormone production. Plus, fat makes you feel full. Instead of avoiding fat completely, include the right types of fats in your weight loss diet.
Healthy fats, such as monounsaturated and polyunsaturated fats found in foods like avocados, nuts, seeds, and oily fish, are beneficial. Rich in these healthy fats, the Mediterranean diet may help you lose weight. A 2019 study published in the journal Nutrition & Diabetes found that people who follow the diet are about 10 percent less likely to be overweight or obese than those who don’t.
Read also: Ditch the crash diets! Switch to these 5 summer foods to lose weight
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4. Carbohydrates (Carbohydrates)
Carbohydrates are one of the most important nutrients for weight loss. There are two types of carbohydrates: complex and simple. Complex carbohydrates, such as whole grains (brown rice, quinoa, oats), legumes (beans, lentils), and starchy vegetables (sweet potatoes, corn), provide a steady source of energy and essential nutrients like vitamins, minerals, and fiber. A 2019 study published in Nutrients found that eating more whole grains (complex carbohydrates) reduces the risk of weight gain.
Unlike simple carbohydrates (found in sugary foods and refined grains), complex carbs are digested slowly, preventing blood sugar spikes and crashes. “This steady release of energy helps maintain consistent energy levels throughout the day, reducing cravings and the likelihood of overeating,” says Dr. Patil.
Read also: Find out the best and worst low-carb foods for weight loss here
5. Antioxidants
Antioxidants are compounds that protect cells against damage caused by free radicals that contribute to aging and various diseases. When it comes to weight loss, antioxidants like the catechins in green tea and the flavonoids in berries play an important role in reducing inflammation and supporting overall metabolic health. According to a study published by the Food and Nutrition Agency, antioxidants promote cellular health and function, ensuring an efficient metabolism and optimal nutrient absorption, which indirectly supports weight loss.
Foods rich in antioxidants include dark chocolate, berries, nuts, seeds, kale, red cabbage, beans, and beverages such as green tea.
6. Probiotics
Probiotics are beneficial bacteria that boost immunity and support gut health and digestive function. But can they help you lose weight? That’s one health benefit you can reap by adding probiotics to your diet. Taking probiotic supplements can help you lose weight and fat percentage, but the changes are relatively small, according to a 2017 review published in Obesity Reviews. Although more research is needed to back that up, probiotics can increase nutrient absorption and support a healthy digestive tract, which is essential for weight loss.
It is found naturally 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 over 300 enzymes in the body to perform important functions, including energy production, muscle function, relieving PMS, and improving sleep. When it comes to weight loss, magnesium plays a key role in regulating blood sugar and insulin levels, which can affect appetite and fat storage. Separately, a 2021 review published in Nutrients reported that magnesium deficiency is common in obese people, meaning that if you want to lose weight, magnesium is essential.
Foods rich in magnesium include leafy green vegetables, nuts, seeds, avocados, beans, and whole grains.
Read also: 10 Types of Magnesium and Their Health Benefits
Other tips for losing weight
In addition to adding these nutrients to your diet, follow these seven tips for weight loss.
- Drinking water before every meal can help you feel fuller and reduce your calorie intake.
- Pay attention to your food as you eat so you know when you feel full.
- Use smaller plates and bowls to eat less.
- Cut down on sugary drinks, candy, and desserts. Instead, choose natural sweeteners like fruit when you feel a sweet craving.
- To lose weight, incorporate both cardio and strength training into your routine.
- Aim for seven to nine hours of quality sleep each night, as lack of sleep can disrupt your hunger hormones and lead to cravings for high-calorie foods.
- Practice relaxation techniques such as yoga and meditation to manage stress levels, which can contribute to weight gain.
Eating a healthy diet and exercising daily can help you lose weight.
