3 Nutrients You Must Consume When Dieting

Diet is not prohibited but make sure that the body still gets the intake of vitamins, minerals, and other important nutrients.

To lose or maintain weight, apart from exercise, what we eat or don’t have a very important role. Because, a good weight loss diet is a diet that is not only good for our belly or waist circumference, but also for other parts of our body.

Don’t Forget These 3 Nutrients When Dieting

In addition, a good diet should also offer many healthy options and not require an expensive and varied list of supplements or food additives. And even though we’re on a desperate diet, try to keep these various nutrients into our bodies.

1. Calcium

Everyone must consume calcium. This one mineral helps in building strong bones and teeth, ensures normal blood clotting, and regulates muscle contractions (including heart rate).

Unfortunately, when we are on a diet, the body is at risk of not getting enough calcium intake. In fact, one study showed products rich in calcium, but low in fat can help reduce body fat, although it is still not considered effective in reducing weight. There are also other studies showing that calcium can prevent overweight and obesity.

What foods contain calcium? In addition to milk and cheese, we can get calcium from yogurt, green leafy vegetables such as broccoli, tofu, soybeans, and sardines.

2. Fiber

Eating more fiber is claimed to be able to lose weight in a healthy way. Until now it was believed that those who consumed more fiber tended to have a healthy weight. It is even believed that eating more fiber (without changing the other components of the diet), can lose almost as much weight as a heart-friendly low-fat diet. This diet is recommended by the American Heart Association.

Did you know that high-fiber foods tend to be more filling than low-fiber foods? This way, you will feel full longer and tend to eat less. In addition, high-fiber foods tend to be low in calories. That means you don’t have to worry about getting fat.

Well, if you want to slim down by eating fiber, go close to corn, kidney beans, peanuts, avocado, edamame beans, brown rice, whole grains, pears, oatmeal, apples, and broccoli.

3. Protein

Foods high in protein can actually help control our weight. According to a Harvard study, eating a serving of protein-rich snacks such as peas, chickpeas, or lentils can fill you up. Weight can be more easily controlled.

But, carefully choose foods that contain protein. Do not eat too much or too often red meat or processed meat, because even though these foods also contain protein, we can actually gain weight. It is recommended that we consume protein from nuts, seeds, eggs, low-fat milk, soy, legumes, seafood, and lean meats.

Losing weight is fine, but never forget the body’s need for healthy and balanced nutrition. Moreover, some of the nutrients as above are believed to be able to help your diet.

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