Jan 08

Best Vitamins for Weight Loss

What vitamins do I need to lose weight?

We have some fantastic news for you if you’ve been dreaming about taking supplements to lose weight: There are a few vitamins out there that will help you meet your goals for weight loss. As you probably already know, no single vitamin can be a weight loss magic pill. Still, it can be particularly beneficial to consume the vitamins in whole foods, according to dietitian Keri Glassman of Nutritious Life. “Vitamins that naturally act as antioxidants in the body that help minimize inflammation are filled with a diet rich in whole foods,” she says, adding that supplementing vitamins can’t hurt. Click here now to learn more.

Keep in mind that a healthy vitamin intake is just one piece of the weight-loss puzzle. Shedding extra pounds can cut your risk of diabetes, heart disease, stroke, and joint pain by 50 percent, so it’s no wonder more than half of us say losing weight is our top health goal. The great news: You can pare those pounds and keep them off without going hungry by using the latest research-backed steps to weight-loss success.

How Vitamin And Mineral Supplements Aid Weight Loss

Weight loss is a simple equation on the surface – fewer calories in and more calories out. But there are hundreds of enzymes, reactions, biochemicals, and cells working non-stop within your body to keep your metabolism, digestion, absorption, excretion, and other functions of your body alive. Also, these functions are co-supported by vitamins and minerals from micronutrients.

The breakdown of fat requires vitamins B2, B3, and C, and metabolic reactions require magnesium minerals. So, by acting as a cofactor to a specific enzymatic reaction in the body, vitamins and minerals play a vital role in aiding weight loss.

Now, the problem is that most of us are on an imbalanced diet. High-protein, low-carb, or high-fat diets may work, but you are also depriving the body of a particular food group. And every food group has something or the other to offer, including essential micronutrients (vitamins and minerals). So, the bottom line is, you must take vitamin and mineral supplements to replenish micronutrient stores. Let’s get started with the list of vitamins and minerals for weight loss.

Vitamin C

Move on over, cold and flu season; Vitamin C has another job, and it’s keeping your energy levels up to facilitate a high-functioning metabolism. While C is another vitamin that helps convert glucose into energy, it’s also an antioxidant that blocks damage from free-radicals, which are the by-products left over when our bodies transform food into energy. Vitamin C is required for the growth and repair of tissues, forming collagen, repairing damage to cells caused by aging, and reducing stress.

Vitamins to Lose Weight – Vitamin C

Glassman says studies have shown that people who aren’t getting enough vitamin C might be more resistant to weight loss than people with adequate levels. So supplementing vitamin C is possible there (or you can always munch on an orange or two!). However, she also says more doesn’t always equal better; because vitamin C is water-soluble, any extra will leave your body after using the restroom. In short: When using vitamin C for weight loss, don’t overdo it! But if you feel that you’re not getting enough, here are a few one-a-day vitamin C supplements you can take.

Vitamin B12

Most people have driven by those weight-loss clinics in strip malls that tout B12 shots for quick weight loss. While the efficacy of B12 causing direct, immediate weight loss is debated, B12 does help your energy production by better converting food into energy. As we all know, more energy = more desire to work out and continue eating well. It’s usually found in animal protein from fish, chicken, and beef as a water-soluble vitamin. B12 also creates red blood cells and is a crucial vitamin for helping you maintain appropriate iron levels, as those who are severely deficient in Vitamin B-12 are likely to be anemic.

Vitamin D

Did you know that Vitamin D plays a role in helping your body determine whether or not to burn fat or store it?

When the body lacks and has Vitamin D, its parathyroid hormone(or PTH) increases, leading to your cells’ converting sugars into fat instead of energy.

A study from 2009 suggests that if you increase your Vitamin D levels when starting a low-calorie diet, you’ll lose more weight, including in that stubborn belly region (3).

To get the daily recommended dose of Vitamin D, spend a few minutes outside in the sun or take a supplement. I recommend this brand by NatureWise (or check out the one below that also contains calcium).

Vitamin D also helps your body absorb and use calcium, which has its weight-loss benefits. )

In a perfect world, we would get enough vitamins from the food we eat to reach optimal nutrition and achieve healthy body weight. However, We certainly don’t live in a perfect world, so this is why Glassman believes that vitamin supplements can work as “insurance” for a balanced diet. Though we should certainly strive for getting as many vitamins as possible through food, there are a few specific vitamins that could help with weight loss — and they’re worth keeping in mind.

Necessary: Always check with your doctor before starting a new supplement.

CALCIUM

If you are a vegan or lactose intolerant or do not like dairy, chances are you are deficient in calcium. Calcium is mainly required for the growth and strength of the bones. It is also an essential factor in aiding weight loss.

When there is more calcium bonded to fat cells, more of it is used to burn fat for energy. Plus, adequate calcium in the body also helps make you feel full for a long duration.

Magnesium

Want to boost your metabolism? Then, taking magnesium supplements is a must. Magnesium acts as a cofactor for more than 300 enzymatic reactions in the body. Apart from being directly involved in fat loss by kick-starting metabolism, it also helps strengthen the bones, regulate blood sugar and blood pressure, and improve brain function.

The whole food sources of magnesium are nuts, dark green leafy veggies, legumes, etc. If you are on a Keto or high-protein diet, chances are you are not getting enough magnesium from different veggies and legumes. In that case, you must take magnesium supplements to lose weight.

Vitamin E

Vitamin E is a powerful antioxidant. Antioxidants help scavenge the harmful free oxygen radicals in the body. These oxygen radicals can alter the DNA structure, leading to mutation and various health problems. Though vitamin E does not burn fat, it reduces stress and inflammation and the harmful effects of LDL cholesterol.

Whole food sources of vitamin E are olive oil, nuts, sunflower seeds, avocado, wheat germ, spinach, etc. If you tend to over-consume nuts, it is safe to take vitamin E (as consuming too many nuts can lead to weight gain). You can also take vitamin E supplements to give your health an extra boost.  

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Dec 20

Best Diet for Weight Loss and Health

Is there a best diet for weight loss and health? There has been a lot of talk about losing weight lately, and the hype seems to be deafening, especially on the internet. In today’s blog post, I will show you what is possible and what is not. But if you want a comprehensive list of the best diet for weight loss and health, click here now to learn more

Want to lose weight Fast? This scientific review of diet programs will reveal the 11 best diet plans to help you shed weight and improve your overall health.

  1. Salmon

Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories.

Salmon contains high-quality protein and healthy fats.

Fish — and seafood in general — supply a significant amount of

Iodine, this nutrient is necessary for proper thyroid function, which is essential to keep the metabolism running optimally.

Studies show that a significant number of people don’t fill their iodine needs.

Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which plays a significant role in obesity and metabolic disease.

Mackerel, trout, sardines, herring, and other types of fatty fish are also excellent.

SUMMARY

Salmon is high in protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.

  • Whole Eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback. Although a high intake of eggs raises the levels of “bad” LDL-cholesterol in some people, they are among the best foods to eat if you need to lose weight. They are high in protein and fat and are very satiating.

One study of 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased feelings of fullness (satiety) and made participants eat less for the next 36 hours.

Another eight-week study found that eggs for breakfast increased weight loss on a calorie-restricted diet, compared to bagels.

Eggs are also incredibly nutrient-dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients is found in the yolks.

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SUMMARY

Eggs are very nutrient-dense. Compared to refined

carbs like bagels, eggs can suppress appetite later in the day and may even promote weight loss.

3.Leafy Greens

Leafy greens include kale, spinach, collards, Swiss chards and a few. They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and loaded with fiber.

Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with low energy density make people eat fewer calories overall.

Leafy greens are also incredibly nutritious and very high in vitamins, antioxidants, and minerals, including calcium, which has been shown to aid fat burning in some studies.

SUMMARY

Leafy greens are an excellent addition to your weight loss diet.

Not only are they low in calories but also high in fiber that helps keep you feeling full.

4. Fruit

Most health experts agree that fruit is healthy.

Numerous population studies have shown that people who eat the most fruits (and vegetables) tend to be healthier than people who don’t. Correlation does not equal causation, so these studies don’t prove anything. However, fruits do have properties that make them weight-loss-friendly.

Even though they contain natural sugar, they have a low energy density and take a while to chew. The fibre content in it helps prevent sugar from being released too quickly into your bloodstream.

The only people who may want to avoid or minimize fruit are those on a very low-carb, ketogenic diet or have an intolerance.

Most fruits can be a useful and delicious addition to a weight loss diet.

SUMMARY

Though fruits contain some sugar, you can easily include them

on a weight loss diet. They’re high in fiber, antioxidants, and various nutrients that slow the rise of blood sugar after meals.

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5. Coconut Oil

Not all fats are created equal.

Coconut oil is high in fatty acids of a medium length, called medium-chain triglycerides (MCTs).

These fatty acids have been shown to boost satiety better than other fats and increase the number of calories burned.

What’s more, two studies, one in women and the other in men, showed that coconut oil reduced belly fat amounts.

Of course, coconut oil still contains calories, so adding it to what you’re already eating is a bad idea.

It’s not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil.

Extra virgin olive oil is worth mentioning here, as it’s probably one of the healthiest fats on the planet.

SUMMARY

Coconut oil contains medium-chain triglycerides (MCTs) that may increase satiety after meals. MCT oil supplements are even more useful.

6. Full-Fat Yoghurt

Yogurt is another excellent dairy food.

Certain types of yogurt contain probiotic bacteria that can improve the function of your gut.

Having a healthy gut may help protect against inflammation and leptin resistance, one of the main hormonal drivers of obesity.

Make sure to choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics.

Also, consider choosing a full-fat yogurt. Studies show that full-fat dairy —but not low-fat — is associated with a reduced risk of obesity and type 2diabetes over time. Low-fat yogurt is usually loaded with sugar, so it’s best to avoid it.

SUMMARY

Probiotic yogurt can increase your digestive health. Considering it to your weight loss diet but make sure to avoid products that contain added sugar.

7. Tuna

     Tuna is another low-calorie, high-protein food. Its lean fish, meaning it’s low in fat. Tuna is popular among bodybuilders and fitness models on a cut, as it’s a great way to increase protein intake while keeping total calories and fat low. If you’re trying to emphasize protein intake, make sure to choose tuna canned in water, not oil.

>>See my recommended

SUMMARY

Tuna is an excellent, lean source of high-quality protein.

Replacing other macronutrients, such as carbs or fat, with protein

is an effective weight loss strategy on a calorie-restricted diet

8. Beans and Legumes

       Some beans and other legumes can be beneficial for weight loss, Includes lentils, black beans, kidney beans, and some others. These foods tend to be high in protein and fiber, two nutrients that have been shown to lead to satiety.

They also tend to contain some resistant starch. The main problem is that a lot of people have difficulties tolerating legumes. For this reason, it’s essential to prepare them properly.

SUMMARY

Beans and legumes are an excellent addition to your weight loss diet.

They’re both high in protein and fiber, contributing to feelings of

fullness and lower calorie intake.

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9. Boiled Potatoes

White potatoes seem to have fallen out of favor for some reason.

However, they have several properties that make them perfect food both for weight loss and optimal health. They contain an incredibly diverse range of nutrients — a little bit of almost everything you need.

There have even been accounts of people living on nothing but potatoes alone for extended periods.

They’re exceptionally high in potassium, a nutrient that most people don’t get enough of, which plays a vital role in blood pressure control. On a scale called the Satiety Index, which measures how different filling foods are, white, boiled potatoes scored the highest of all the food tested.  This means that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods. If you allow potatoes to cool for a while after cooking, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss. Sweet potatoes, turnips, and other root vegetables are also excellent.

SUMMARY

Boiled potatoes are among the most filling foods. They’re particularly good at reducing your appetite, potentially suppressing your food intake later in the day.

10. Nuts

Despite being high in fat, nuts are not as fattening as you would expect. They’re an excellent snack, containing balanced amounts of protein, fiber, and healthy fats. Studies have shown that eating nuts can improve metabolic health and even promote weight loss. What’s more, population studies have shown that people who eat nuts tend to be healthier and leaner than those who don’t. Just make sure not to go overboard, as they’re still reasonably high in calories. If you tend to binge and eat massive amounts of nuts, it may be best to avoid them.

SUMMARY

Nuts can make a healthy addition to an effective weight loss diet

when consumed in moderation.

11. CHILI PEPPER

They contain capsaicin, a substance that has been shown to reduce appetite and increases fat burning in some studies.

This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.

One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers. However, there was no effect on people accustomed to eating spicy food, indicating that a certain level of tolerance can build up.

SUMMARY

Eating spicy foods that contain chili peppers may reduce your appetite temporarily and even increase fat burning. However, tolerance seems to build up in those who eat chili regularly.

In conclusion, anybody aiming to lose weight should;

  • Eat as many vegetables as possible.
  • Choose high-quality, nutritious whole foods and limit anything processed.
  • Prepare food at home.
  • AvoidTran’s fats, added sugars, and refined carbohydrates like flour

Best Solution To Lose Weight Easily  

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Dec 12

Meal Plan for Extreme Weight Loss

Let’s get one thing straight; trying to lose weight fast is not usually a good idea. With that said, sometimes it is necessary. If you have the time, it is better to develop a meal plan for extreme weight loss and focus on long-term sustainability.

You can lose a significant but safe amount of weight with a low-calorie, nutrient-packed meal plan and exercise.

Furthermore, severely restricting calories can result in health problems, including fatigue, constipation, diarrhea, nausea, fatigue, gout, and gallstones. The only time meal plans for extreme weight loss diets should be followed when they are medically necessary and supervised by a doctor. Deficient-calorie foods providing 800 calories or less are sometimes required in obesity cases in which the excess weight poses more severe health risks than extreme weight loss.

Setting a Safe Goal

Weight loss at a rate of 1 to 2 pounds per week is generally considered safe and effective for the long-term. However, some experts state that it’s OK to kick-start weight loss at the beginning of a weight loss program at a faster rate of 3 to 5 pounds per week for the first two weeks. Anything above 5 pounds a week is too much. After the first two weeks, you should transition back to losing weight at a rate of no more than 2 pounds per week.

Therefore, you can set different calorie goals for different phases. Calorie needs are highly individual and have a lot to do with genetic factors related to metabolism. They also take into account gender, age, and activity level. Rather than determine your exact calorie needs, focus instead on setting a daily calorie reduction goal.

Generally, reducing your calorie intake by 500 to 1,000 calories each day results in 1 to 2 pounds of weight loss per week, according to our research. Depending on your current calorie intake, that’s often achievable through diet alone.

However, if you want to aim a little higher initially, creating that kind of calorie deficit just through calorie-cutting could prove difficult if you’re not currently eating an extra 1,500 to 2,000 calories a day. Therefore, you will have to combine a reduced-calorie diet with exercise to reach your goals.

It’s Not Just About Calories

Simply cutting calories is one thing, but if you’re eating an unhealthy diet, it will be challenging to feel satiated and satisfied on fewer calories. It’s also not going to benefit your overall health.

When significantly reducing calories, maximize the calories you do eat by making sure they are nutrient-packed. It will ensure you get all the nutrition you need while losing weight. Cutting out foods and drinks that are high in calories but low in nutrients is vital.

Foods You Should Be Eating

The first step in developing a meal plan for extreme weight loss is to understand what foods you should be eating and which you need to avoid.

Here are some of the best foods to be eating if you’re hoping to lose weight:

Whole eggs – high in protein and other nutrients, helping you to get nutrition without excess calories

Leafy Greens – While being very nutritious, leafy greens are also very good at filling you up without loading you up with calories.

Salmon – the protein, healthy fats, and other nutrients in salmon will help you stay feeling full and offer various other health benefits.

Leans Chicken Breast – You can also eat lean beef. Despite the low reviews of late, both of these meats are high in protein, which helps you feel full while burning more calories than any other food type.

White Potatoes – It’s normal to want to stay away from white potatoes, but they have almost every nutrient you need; you can survive for an extended period on just these!

Beans & Legumes – Lentils, kidney beans, and even black beans are all very high in protein and fiber; you’ll feel full quickly after eating these.

Dairy – You may be surprised to find that dairy products are usually very high in protein. It provides energy to repair muscles and helps you to stay feeling full. Cottage cheese is an excellent example of high protein content and low fat/carbohydrate content.

Nuts – A small handful of these will help you feel full as they are full of protein. They can even boost your weight loss achievements by increasing the speed of your metabolism.

Whole Grains – These are generally loaded with fiber helping you to stay feeling full.

Grapefruit – Eating just ½ a grapefruit before a meal will increase your weight loss abilities.

Chia – These seeds are 40% fiber and absorb 11-12 times their weight in your stomach, leaving you feeling fuller for much longer.

This isn’t the complete list of the best foods to eat to lose weight, but it’s enough to show you that your diet can be varied, and the meal can still be enjoyable.

How Intermittent Fasting Can Help

Intermittent fasting is the practice of not eating. The idea is to only eat within a planned period, extending the day you don’t eat.

This will lower your calorie intake in basic terms, which will virtually guarantee that you lose weight. However, avoiding food for several hours will also put your body in a process known as ketosis. It is because your body is unable to obtain energy for carbohydrates, as it usually does.

Instead, your body will burn fat inside your fat cells, boosting your weight loss achievements. However, it should be noted that starving your body for too long will encourage it to store fat.

The Importance of Nutrition

It is possible to reduce your calorie intake by eating just one fast-food burger a day, which can help you lose weight because you’re eating fewer calories than your body needs?

But, one burger will not offer all the nutrition you need. If you don’t get the right nutrients, then your body will stop working so efficiently.

It is essential to be aware of your daily nutrition requirements. Being informed will help to ensure your meals are balanced and healthy. Of course, you can use supplements for specific vitamins or minerals. But, this should not be seen as a way of getting all the nutrition you need.

Carbohydrates – These are essential for energy. If you don’t have enough, your body may consume the protein in your muscles and bones.

Protein – This is essential for the repair and growth of all the cells in your body, including your muscles. Nine essential amino acids cannot be made by the human body but need to be consumed every day. You can get all of them from a varied diet.

Fats – Surprisingly, these are not your enemy when trying to lose weight. Your body needs fat as a form of energy; it is twice as potent as carbohydrates. Of course, you need the right fats. Focus on mono and polyunsaturated as well as omega-3.

Calcium – You need this for healthy bones and teeth. It is also essential for blood clotting and muscular contraction.

Iron – Iron deficiencies are becoming common, which is concerning when this is vital for several body functions.

Zinc – This is very useful at boosting your immune system. But, it is also an essential part of the testosterone production process.

Vitamins – All the vitamins have their place and help your body to function correctly. It’s essential to get enough of them daily.

Additional Tips for Extreme Weight Loss

There are several extra things you can do to help ensure you stick to your meal plan for extreme weight loss and achieve your goals:

  • Skip the sugar.
  • Drink water 30 minutes before a meal.
  • Consume plenty of fiber.
  • Eat Slowly.
  • Use a smaller plate.
  • Drink water before snacking.
  • Set goals & remember that even extreme weight loss can take time!
  • Start a food journal.
  • Choose your path. After all, everyone is unique.
  • Read the ingredients; you’ll be surprised what’s in some things.
  • Have a glass of water when you think you’re hungry; it may just be thirst.

Exercise Is Key

Here’s the truth: If you want to lose a lot of weight quickly, you have to combine a nutritious, reduced-calorie diet with regular exercise. Aerobic exercise such as brisk walking, jogging, and cycling burns calories to help you deepen your daily calorie deficit Resistance exercise, such as weight lifting or bodyweight exercises, helps build lean muscle mass. You are building muscle while dieting is critical. Lean tissue is more metabolically active than fat; the more strength you have, the higher your resting metabolism, and the more calories you burn around the clock. Additionally, because fast weight loss often results in muscle loss, it’s essential to combat it by building new muscle.

Plan to meet the minimum exercise guidelines from the U.S. Department of Health and Human Services, including 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic activity each week, along with two total-body strength training sessions. For even more significant benefits, shoot for 300 minutes or more of moderate-intensity cardio exercise or 150 minutes or more of vigorous exercise along with strength training.

Keep in mind that, just as with extreme diets, extreme exercise regimens are also risky. Moderation is key to long-term success.  

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