7 essential nutrients for weight loss

Nutrients are the building blocks of a healthy body and play a vital role in our overall health. They are even more important if you are trying to lose weight. Although we often hear about specific foods for weight loss, it is important to understand the key nutrients that can help. Fiber, protein, and antioxidants are among the most important nutrients for weight loss. These nutrients not only help suppress your appetite and reduce calorie intake but also support the metabolic rate necessary to lose excess weight. By focusing on these nutrients, you can lose weight and improve your overall well-being. Here are 7 essential nutrients that should be part of your weight loss diet!

7 nutrients for weight loss

Here are 7 essential nutrients you should include in your daily diet if weight loss is your goal:

1. Protein

Protein is essential for the growth, repair and maintenance of tissues in our body, including muscles, organs and skin. It requires more energy to digest compared to fats or carbohydrates, which temporarily boosts metabolism and burns more calories throughout the day. A study published by the American Journal of Clinical Nutrition reveals that protein can increase satiety, reduce total calorie intake by curbing hunger and preventing overeating. In addition, adequate protein intake can help maintain muscle mass, which is essential for boosting your metabolism and helping you lose weight.

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.

Also read: 10 high protein fruits for weight loss

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2. Fiber

Known to promote digestive health, fiber also plays a significant role in weight management. “It adds bulk to your diet without adding calories, which helps promote feelings of fullness and reduce appetite,” explains Nutritionist Dr. Rohini Patil. Fiber also slows down digestion and promotes the absorption of carbohydrates, preventing rapid spikes in blood sugar levels and sudden crashes that can lead to cravings and overeating. A study published by the Journal of Nutrition found that increasing fiber consumption can help you lose weight, while reducing it can increase your weight.

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 are nutritious and beneficial for weight loss. According to the American Heart Association, fat is a vital nutrient that provides energy, supports cell function, and aids in nutrient absorption and hormone production. Besides, fat makes you feel fuller. Instead of avoiding fats completely, incorporate the right types of fats into your weight loss diet.

Healthy fats, such as monounsaturated and polyunsaturated fats found in foods such as avocados, nuts, seeds and fatty fish, are beneficial. Following a Mediterranean diet, which is rich in these healthy fats, may help with weight loss. A 2019 study published in Nutrition and Diabetes found that individuals who followed this diet were nearly 10 percent less likely to become overweight or obese compared to those who did not follow it.

Also read: ditch crash diet! Switch to these 5 summer foods for weight loss

4. Carbohydrates (carbs)

Carbohydrates are one of the nutrients needed for weight loss. There are two types of carbs, complex carbs and simple carbs. Complex carbohydrates, such as whole grains (brown rice, quinoa, and oats), legumes (beans, lentils), and starchy vegetables (sweet potatoes, corn), provide a steady source of energy and essential nutrients such as vitamins, minerals, and fiber. According to a 2019 study in Nutrients, eating more whole grains (complex carbohydrates) is associated with a lower risk of weight gain.

Unlike simple carbohydrates (found in sugary foods and refined grains), complex carbohydrates digest more slowly, preventing rapid spikes and crashes in blood sugar levels. “This steady release of energy helps maintain stable energy levels throughout the day and reduces the likelihood of cravings and overeating,” says Dr. Patil.

Also read: Know the best and worst low carb foods for weight loss here

5. Antioxidants

Antioxidants are compounds that protect cells from damage caused by free radicals, which can contribute to aging and various diseases. When it comes to weight loss, some antioxidants, such as catechins in green tea and flavonoids in berries, play a critical role in reducing inflammation and supporting overall metabolic health. By promoting cellular health and function, antioxidants indirectly support weight loss efforts by ensuring efficient metabolism and optimal nutrient absorption, according to a study published by the Department of Food and Nutrition.

Antioxidant rich foods include dark chocolate, berries, nuts, seeds, kale, red cabbage, beans and beverages such as green tea.

6. Probiotics

Probiotics are beneficial bacteria that boost your immunity and support gut health and digestive function. But does it help you lose weight? Well, weight loss is one of the health benefits of adding probiotics to your diet. Probiotic supplements can reduce body weight and fat percentage, but the changes are relatively small, found a 2017 review published in Obesity Reviews. Although more studies are needed to support it, probiotics can improve nutrient absorption and support a healthy digestive tract, which is essential for weight loss.

They are found naturally in fermented foods such as yogurt, kefir, sauerkraut, and kimchi.

7. Magnesium

Magnesium is a mineral that works with over 300 different enzymes in the body to perform vital functions such as energy production, muscle function, PMS (premenstrual syndrome) relief and better sleep, according to the National Institutes of Health. In terms of weight loss, magnesium plays a vital role in the regulation of blood sugar and insulin levels, can affect appetite and fat storage. Additionally, a 2021 review published in Nutrients reports that magnesium deficiency is more prevalent in people with obesity. This means that magnesium is essential if you want to lose weight.

Foods rich in magnesium are leafy greens, nuts, seeds, avocados, legumes, and whole grains.

Also read: 10 types of magnesium and how they benefit your health

some other tips to lose weight

Besides adding these nutrients to your diet, follow these 7 tips for weight loss:

• Always drink water before meals, it can help reduce calorie intake by promoting a feeling of fullness.
• Pay attention to your food while eating so you know when you feel full.
• Use smaller plates and bowls to reduce portion sizes.
• Cut down on sugary drinks, candies, and desserts. Instead, choose natural sweeteners, like fruit, when cravings hit.
• Incorporate both cardio and strength training exercises into your weight loss routine.
• Aim for 7-9 hours of quality sleep each night as lack of sleep can disrupt hunger hormones and result in cravings for high calorie foods.
• Practice relaxation techniques such as yoga or meditation to manage stress levels, which contribute to weight gain.

You can lose weight if you stick to a healthy diet and follow a daily workout routine.