Lifestyle

Nutrients for Weight Loss Diet

A lot of studies have been conducted on weight gain and its causes. We understand today that weight gain is not always the result of a lack of self-control or unhealthy eating habits. Several issues can directly cause an individual to gain weight.

Has it come to your notice children of overweight mothers eventually become overweight themselves? The overall weight of an individual is linked to his genetics. When an individual is exposed to more calories than h/she requires, the genetics of that individual determines what is done to the excess energy that the body received. Genetic factors determine if energy is stored as either fat or lean tissue. Although lean tissues do contain fat, the fat produced is insignificant when compared to the former (energy stored as fat).  That is why a group of people may follow the same diet but get different results.

Nutrition for weight loss

Besides genetics, food addiction, engineered junk food, and its aggressive marketers, insulin, pharmaceutical medications, Leptin resistance, availability of healthy food choices, sugar and lastly misinformation. All these factors listed have one item as their powerhouse and that is the amount of food you consume. For instance, if you do not consume fatty foods, there will be no storing of fat by fat cells. It all leads to the question of how much control you have over yourself. What is the strength of your willpower?

If you want to take that step, if you exceed the limits of your willpower then I suggest you keep reading. We understand that weight loss is not an easy feat but in the following section of this article, we will discuss how you can keep eating and still lose weight.

There are loads of articles on the internet today that suggest ways to lose weight. The one thing that they all have in common is that they will all tell you to exercise and watch what you eat but that is not usually the case. The factors stated earlier in this article will often prevent you from following the rules that they suggest so often. This article will bridge that gap. It will suggest the necessary nutrients that you need to help you lose weight. The following section will discuss nine nutrients that will help you lose weight easily.

Nutrients needed for weight loss meal plan

1     Arginine

This amino acid is one of the last secret weapons to lose weight. Researchers found that administering arginine to obese women for 12 weeks resulted in an average reduction in knee waist circumference and an average weight loss of 6.5 kilos, according to a recent study published in the Journal of Dietary Supplements. Another study found that while this is a beneficial effect at any time, choosing the timing of your dose has one advantage: L-arginine taken before a workout can help you burn more fat and carbohydrates.

Sources: Take a handful of almonds, which is an excellent snack before training. Other great sources are tofu, eggs, grass-fed beef, peanuts, and nuts.

2     Magnesium

This essential mineral contributes to hundreds of bodily processes, including muscle contraction, which improves protein synthesis. This, in turn, increases the burning of fat. A Journal of Nutrition study has associated higher magnesium consumption with lower fasting glucose and insulin levels (factors related to fat storage and weight gain). Magnesium intake helps increase lipolysis, a process in which your body releases fat where it is stored.

Sources of magnesium include; almonds and Swiss chard.

3     Potassium

Potassium helps to flatten the abdomen in two ways: it helps muscle recovery after a workout and it helps the body to eliminate water and sodium, reducing swelling. It is also crucial to maintain healthy cardiac and renal function. Researchers at the University of Ilorin have found that only 8.7% of Nigerians consume enough potassium.

Banana has all the merit of this nutrient dish, but molasses is the best source of potassium. It is recommended that you add molasses, bananas, avocados, nuts and green leafy vegetables to your shopping list for a relaxing muscle effect.

4     Choline

Benefits of Choline: This vitamin B block fat deactivates the genes that cause your body to store fats around the liver. Studies have shown that dieters who eat eggs for breakfast instead of foods high in Carbohydrates such as bagels lose weight faster because they are less hungry.

How to get it: eggs are the number 1 food source. Choline is also present in lean meats, shrimp and green cabbage.

5     Resistant starch

Resistant starch, also known as “slow carbohydrates,” crosses the small intestine without being digested. It contains intestinal bacteria that help you feel full longer and burn fat. It replaces up to 5% of the carbohydrates you consume each day with a source of resistant starch that can accelerate fat burning after meals by 30%, according to one study.

You can make the following changes to your diet. The following are sources of raw starch; add raw oatmeal to your smoothie to lose weight or eat chilled potatoes, cold pasta salad, light green bananas, lentils, and peas.

6     Omega-3 fatty acids

It is known that Omega-3 fatty acids are excellent for your heart; reduce the risk of arrhythmia, reduce triglyceride levels and lower blood pressure. And they don’t stay out when it comes to losing weight. Omega-3s reduce stomach fat storage by fighting inflammation. A fairly significant advantage: a study published in the Annals of Internal Medicine showed that people with the highest levels of omega-3 in the blood lived on average two years longer than those with lower rates.

How to get them: wild salmon (make sure it is wild and not farmed) and other fatty fish, omega-3 eggs, grass-fed beef, nuts, chia seeds, and flaxseed oil.

7     Leucine

This amino acid is the key to muscle development because it increases the body’s ability to synthesize proteins (also known as muscle mass). The researchers fed a group of people with 10 grams of leucine a day and another group of low-leucine diet as part of studies at the University of Illinois. In two studies, groups that consumed leucine-rich foods lost the most weight and body fat and maintained the highest lean body mass. This is the key to maintaining your metabolism while losing weight.

Chicken is an excellent source; According to the USDA, a 6-ounce chicken breast contains about 4.4 grams of leucine per serving and 52 grams of protein. Other good sources include eggs, tofu, fish, beef and pork.

8     Vitamin D

In addition to its well-known benefits, such as reducing the risk of cancer, sun vitamins also help boost immunity and regulate appetite. And its importance in your dieting should not be underestimated: a 2012 study showed that vitamin D supplementation was associated with a 7% reduction in fat. Another study from the University of Minnesota has established a relationship between higher levels of D and fat loss, particularly in the abdomen region.

Sources of vitamin D: Fish (fat and canned), eggs, shiitake mushrooms, and fortified dairy products will help you get the flat stomach you want.

9     Monounsaturated fats

Benefits of monounsaturated fats: These healthy fats strengthen your heart, increase satiety and prevent the storage of belly fat. A study published in the Nutrition Journal found that participants rich in oleic acid, one of the best sources of monounsaturated fatty acids, ate half a fresh avocado with lunch, reported a 40% decrease in the desire to eat during hours later.

How to get them: The avocados mentioned above, grass-fed beef, extra virgin olive oil, coconut oil, and dark chocolate will be your best choices.

 

 

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