Diet plays a significant role in both weight loss and weight maintenance. Putting in a lot of time at the gym without maintaining a healthy diet can be counterproductive. Eating a diet full of the right nutrients and in the right amounts can make it easier to lose weight.
Importance of macros and micros
You have probably heard a lot about macros and micros in the fitness industry. Nutrients that the body requires in high quantities are called macros or macronutrients. Most of the calories your body takes in come from them. They are useful for giving you the stamina you need to go about your daily life. They contribute to your general well-being. Carbohydrates, fats, and proteins are the three types of macronutrients. Protein is the first macronutrient that comes to mind when considering changing a diet to promote weight loss. But the question of micronutrient consumption also has to be addressed too.
One of the leading causes of obesity is a diet low in certain micronutrients. Seeing the effects of a diet and exercise program requires committing to them for at least three to six months. Some people’s metabolisms respond more quickly to a good diet and exercise, making weight loss simpler for them than it is for those whose metabolisms are slower. However, many medical studies show that decreasing weight benefits your heart’s health.
Health risks due to micronutrient deficiency
Most of the people who are overweight or obese already consume more calories than they need but fall short of micronutrients. Several nutritional deficiencies can occur in individuals who are overweight. Overconsumption of high-calorie, low-nutrient-value meals and added sugars, as well as a lack of fruits and vegetables, grains, and legumes are thought to play a significant role in nutritional deficiencies.
Inadequate intake of these micronutrients has been linked to an increased risk of several chronic diseases such as osteoporosis, cancer, type 2 diabetes, cardiovascular disease, as well as other symptoms, such as reduced ability to fight infections, increased fatigue, and impaired cognitive function (i.e., attention, memory, and mood).
The role of micronutrients in weight loss
Protein can indeed speed up your metabolism, reduce your hunger, preserve muscle mass, and improve fitness. However, many people fail to realize that protein is simply one component of a well-rounded diet. There are several different micronutrients that, when incorporated into a weight-loss diet, can enhance the effectiveness of exercise and hasten the process of shedding unwanted fat.
Top 5 Micronutrients Essential for Weight Loss
For optimal health and weight loss, you need both soluble and insoluble fibers. By feeding the healthy bacteria in the gut, fiber aids in keeping hormone levels stable. It is absorbed steadily in the body, so you feel full for longer and do not have to eat as frequently. Faster weight loss is possible with the help of fiber because it promotes intestinal health.
Foods high in dietary fiber include brown rice, oats, barley, quinoa, chia seeds, nuts, and fruits, as well as green leafy vegetables and cruciferous vegetables like broccoli and cauliflower.
Potassium is often overlooked when it comes to weight loss. It is an essential micronutrient because it aids in muscle recovery after exercise and is hence beneficial for weight loss. Detoxification is aided, and excess salt is flushed out of the body, which may help alleviate bloating. Potassium improves cardiovascular and renal health.
Bananas, spinach, mushrooms, sweet potatoes, and other similar foods are all good providers of potassium.
Calcium’s benefits extend beyond its role in bone and tooth health, though. The risk of being overweight or obese has been demonstrated to decrease for those who consume a diet high in calcium.
Calcium-Rich Foods: Milk, cheese, kefir, and other varieties of dairy products are the best dietary sources of calcium.
This micronutrient has beneficial effects on digestion, including a decrease in gas and water retention, and an increase in both energy and endurance. In overweight or obese adults, magnesium may play a role in controlling insulin levels and, as a consequence keeping blood sugar levels in check.
Magnesium-rich foods include dark green leafy vegetables, beans, nuts, and seeds.
- Omega-3 Fatty Acids
Eating foods rich in omega-3 fatty acids include health benefits like improved cardiovascular function and skin elasticity. As an added bonus, it can help you lose weight by making you feel fuller for longer. Omega-3 fatty acids have been linked in some research to improve metabolism and a greater ability to burn calories during exercise.
Foods High in Omega-3 Fatty Acids includes soybeans, canola oil, chia seeds, walnuts, and oily fish like sardines and salmon are also rich sources of omega-3.
- Vitamin D
Vitamin D is a vitamin that has gained popularity for its beneficial effects on immunity, but it also helps the body burn fat. Your ability to maintain a healthy weight and lose excess pounds depends on your metabolism. Undoubtedly, vitamin D has come to the forefront as a weight loss aid. People who are overweight or obese can reduce their caloric intake by eating vitamin-fortified foods.
Vitamin D-rich foods are fish like salmon, sardines, tuna, and mackerel. If you do not like fish, do not worry; egg yolks, mushrooms, and fortified milk are other good sources of vitamin D. It is important to get some sun, too, because it is the best ways to raise your vitamin D levels. If you spend just 10–20 minutes out in the sun every day, you will have absorbed enough vitamin D to last the entire day.
In addition to incorporating these foods into your weight reduction diet, be sure to drink enough water, as this will help you to both flush out toxins and keep your metabolism revved up.
RIGHT is a smart, adaptable diet coaching app that will help you achieve your fitness goal while you enjoy your food and life.
Our approach includes –
- Personalised quantified nutrition tailored for you and your goal
- Adaptive plan that accommodates your lifestyle
- Focus on sustainability and maintainability
Download RIGHT app from playstore.