Are you trying to shed those extra kilos? If yes, then this article is just for you. As we all know that losing weight is not an easy task. It takes time, patience and dedication to achieve your weight goals. While you may find many fad diet options promising quick weight loss, health experts suggest a well-balanced diet and healthy lifestyle as the most sustainable way to shed your excess fat. This raises a question that what is a balanced diet. According to Consultant Nutritionist Rupali Dutta, “It is a food system that includes all the essential nutrients required by the body for good health, prevention of diseases etc. There is no one food item that provides every essential nutrient to your body. So we should include a variety of foods in our diet to ensure that we get all the nutrients in optimum amounts.”
However, the nutrient requirement of the body depends on many factors. Explaining this, Rupali Dutta said, “Nutrition requirements are defined by the age, gender, body weight and physical condition of the individual.”
Keeping this in mind, we bring you some essential nutrients that our body needs to accelerate weight loss Process. Just have a look.
Read also: 10 mistakes to avoid when on a weight loss diet
Healthy diet plays a major role in losing weight
Here are 7 essential nutrients (and food sources) that can aid in weight loss:
Protein:
If you are a fitness enthusiast, you surely know the importance of protein in a healthy diet. It is one of the most essential nutrients that aids in weight loss. Protein keeps us full for longer, helping us avoid excess calorie-intake in the form of friends and junk food.
Food Source: Some of the best sources of protein are eggs, lentils, chicken, whole grains (oats, ragi etc.) and more.
Fiber:
Good metabolism helps to accelerate weight loss. This is why experts suggest adding a good amount of fiber to our weight loss diet to boost digestion and metabolism, thereby accelerating weight loss.
Food Source: Some of the best sources of fiber are nuts, lentils, whole grains, green vegetables etc.
Omega-3 Fatty Acid:
If you think that zero fat is needed for weight loss, then you are absolutely wrong. Our bodies need healthy fats in the right amounts to function well and reduce belly fat too – omega-3 fatty acids are one such example.
Food Source: Some of the best sources of omega-3 fatty acids are fish, nuts, leafy vegetables and more.
vitamin C:
Our body needs detoxification for proper functioning. Therefore, we need antioxidant-rich nutrients to flush out toxins and protect our bodies from free radical damage. One such nutrient that is rich in antioxidants is vitamin C. It not only helps us to detox, but also accelerates our weight loss process.
Food Source: The best sources of vitamin C are almas, oranges and other citrus fruits.
Potassium:
A study published in the journal Nutrient found that a higher intake of potassium in the diet helped reduce BMI, which may further aid in weight loss. He is not everything. Potassium also helps in speeding up the metabolic process which plays an important role in shedding those extra kilos.
Food Source: Some dietary sources of potassium are nuts, chana (gram), flaxseed, kidney beans and more.
iron:
Does your iron also help with weight loss? Apart from preventing iron deficiency, this nutrient also helps in carrying oxygen to the cells and muscles of our body, which in turn helps the body burn fat.
Food Source: Beetroot, prawns, dry fruits are some of the best sources of iron.
Zinc:
According to a study published in dmsjournal, zinc supplementation along with a limited calorie diet can have a favorable effect on body weight and obesity.
Food Source: Almonds, sesame seeds, lentils, paneer etc. are some of the best sources of zinc.
In addition to managing body weight, each of these nutrients has many other properties that have overall health benefits. But always remember, always consult an expert before making any changes to your diet and lifestyle – because, as Rupali Dutta says, the definition of a healthy diet varies from person to person.
Eat healthy, stay fit!
Disclaimer: The views expressed in this article are the personal views of the author. NDTV is not responsible for the accuracy, completeness, suitability or validity of any information in this article. All information is provided on a status quo basis. The information, facts or opinions in the article do not reflect the views of NDTV and NDTV assumes no responsibility or liability for the same.
.