Want to lose weight successfully? Vitamin B group, calcium, four essential nutrients

Don’t forget to supplement nutrients during weight loss

I often hear people say, "I'm too fat because of overnutrition!" In fact, this is a wrong concept. Whether you are too fat or too thin, it is a state of malnutrition. For people who want to lose weight, diet control is important, but eating right and eating nutritiously are the key factors that determine whether weight loss is successful. The following nutrients need to be supplemented during the weight loss period.

Vitamin B group: Vitamin B group is an important coenzyme in the body that can help metabolism and promote energy conversion. During the metabolism process, it helps convert carbohydrates, lipids, and proteins into energy for burning. As long as there is enough B group, carbohydrates can be used smoothly. It can also promote the protein's function of building and repairing tissues and avoid fat accumulation.

Vitamin C: According to research, the amount of vitamin C in the blood is directly related to the ability to burn fat and can also improve fat metabolism. In addition, vitamin C is also the raw material for the formation of collagen. When you consume fruits and vegetables containing vitamin C, your skin is less likely to lose elasticity and radiance when you lose weight. Your skin will also be less likely to become dry and dull after weight loss. Foods rich in vitamin C are fruits and vegetables. During the weight loss period, you can choose more fruits such as guava, kiwi, and tomatoes, as well as vegetables such as bell peppers, broccoli, mung bean sprouts, and water spinach.

Water-soluble dietary fiber: Water-soluble dietary fiber can not only improve the common constipation problem during weight loss, but also has the unique ability to absorb small amounts of fat and cholesterol. Moderate consumption of foods rich in water-soluble dietary fiber, such as algae, mushrooms, black dates, avocados, etc., can excrete the fat in the food together with the dietary fiber and reduce fat accumulation in the body.

Calcium: According to a study published in the British Journal of Nutrition, adequate calcium intake can help "suppress appetite," making it easier for people who want to lose weight to achieve their goals. In the study, women with calcium deficiency who took calcium supplements lost four times as much weight as women with the same calcium deficiency who did not take calcium supplements. Researchers believe that when there is not enough calcium in the body, the brain will produce a compensatory feeling of hunger, making people want to eat more food.

Therefore, it is recommended that people who want to lose weight, in addition to paying attention to calorie intake and maintaining exercise habits, should also consume more dietary fiber and choose high-quality protein and carbohydrates. In addition, proper calcium supplementation, such as milk, cheese, beans, dried fish, dark green vegetables, etc., can also be a great assist in the road to weight loss and give a helping hand.

This article is from the book "My Plate - Tailor-made by Peking University Health Science Center Nutrition Authority" by CommonWealth Publishing