Are you trying to shed those extra pounds? If so, this article is just for you. As we all know, weight loss is not a walk. It takes time, patience and dedication to achieve your weight goals. While you may find several fad diet options that promise rapid weight loss, health experts suggest that a well-balanced diet and a healthy lifestyle are the most sustainable way to get rid of excess fat. This raises a question for us about what a balanced diet is. According to nutritionist consultant Rupali Datta, “it is a diet that includes all the essential nutrients the body needs for good health, disease prevention and more. There is no food that can feed the body with all the nutrients. essentials, we need to include variety of foods in our diet to ensure we get all the nutrients in an optimal amount. ”
However, the body’s nutrient requirement depends on multiple factors. To explain this, Rupali Datta added: “Nutritional requirements are defined by a person’s age, sex, body weight and physiological state.”
With that in mind, we provide you with some of the essential nutrients our body requires to speed up the weight loss process. Take a look.
Also read: 10 mistakes to avoid when eating diet to lose weight
A healthy diet plays an important role in weight loss
Here are 7 essential nutrients (and food sources) that can help with weight loss:
Protein:
If you’re a fitness enthusiast, you’re sure to know the importance of protein in a heathy diet. It is one of the most essential nutrients that help in weight loss. Protein stays full for a long time, which helps us avoid over-calorie intake in the form of friendly foods and junk.
Food sources: Some of the best sources of protein are eggs, dal, chicken, whole grains (oats, radish, etc.) and more.
Fiber:
A good metabolism helps to accelerate weight loss. Therefore, experts suggest adding a good amount of fiber to our weight loss diet to aid digestion and metabolism, further accelerating weight loss.
Food sources: Some of the best sources of fiber are nuts, dal, whole grain, green vegetables and others.
Omega-3 fatty acids:
If you believe that dieting to lose weight requires zero fat intake, you are absolutely wrong. Our body requires an adequate amount of healthy fats to function well and also removes belly fat: omega-3 fatty acids are one such case.
Food sources: Few of the best sources of omega-3 fatty acids are fish, nuts, leafy vegetables and more.
Vitamin C:
Our body requires detoxification for its proper functioning. Therefore, we need nutrients rich in antioxidants to eliminate toxins and prevent our body from causing free radical damage. One of the nutrients rich in antioxidants is vitamin C. Not only does it help us detox, but it also speeds up the weight loss process.
Food sources: The best sources of vitamin C are almonds, oranges and other citrus fruits.
Potassium:
A study published in the journal Nutrient found that an increase in potassium intake in the diet helped achieve a reduction in BMI, which could help with weight loss. That’s not all. Potassium also helps speed up the metabolic process which plays an important role in losing those extra pounds.
Food sources: Some dietary sources of potassium are walnuts, chana (chickpeas), flax seeds, rajma and more.
Iron:
Did ironing also help you lose weight? In addition to preventing iron deficiency, this nutrient also helps transport oxygen to the body’s cells and muscles, which in turn help the body burn fat.
Food sources: Beets, prawns, nuts, etc. they are some of the best sources of iron.
Zinc:
As a study published in dmsjournal, zinc supplementation, with a restricted caloric diet, can have a favorable effect on body weight and obesity.
Food sources: Almonds, sesame seeds, dal, paneer, etc. are some of the best sources of zinc.
In addition to controlling body weight, each of these nutrients has other properties that have a general health benefit. But always remember, always consult an expert before making any changes in your diet and lifestyle, as, as Rupali Datta says, the definition of healthy diet differs from person to person.
Eat healthy, stay fit!
Disclaimer: The opinions expressed in this article are the personal opinions of the author. NDTV is not responsible for the accuracy, integrity, suitability or validity of any information in this article. All information is provided as is. The information, facts or opinions appearing in the article do not reflect the opinions of NDTV and NDTV does not assume any responsibility for it.