What nutrients should be supplemented during dieting and weight loss

During dieting and weight loss, it is important to focus on supplementing protein, B vitamins, calcium, iron, and dietary fiber. Lack of these nutrients may lead to decreased metabolism, weakened immunity, and muscle loss.

1. Protein:

The daily intake should be maintained at 1.2-1.6 grams per kilogram of body weight. High quality protein sources include chicken breast, fish, soy products, and whey protein, which can maintain muscle mass and enhance satiety. Long term protein deficiency can lead to a 20% -30% decrease in basal metabolic rate, which is not conducive to weight loss.

2. Vitamin B family:

Whole grains, dark green vegetables, and animal liver are rich in B1, B2, B6, and other nutrients. This type of vitamin is involved in the metabolism of three major nutrients, and a deficiency can lead to fatigue and oral ulcers. It is recommended to consume daily complex vitamin B supplements, in combination with coarse grains such as brown rice and oats.

3. Calcium:

It is necessary to ensure a daily intake of 800-1000 milligrams. Skimmed milk, sesame paste, and mustard greens are rich in calcium. Calcium ions participate in the activation of lipolytic enzymes, and when intake is insufficient, the body will increase the efficiency of fat synthesis. Lactose intolerant can choose calcium fortified soybean milk or calcium tablet.

4. Iron element:

Women should pay special attention to iron supplementation and consume duck blood, pig liver, or razor clams 3-4 times a week. Iron deficiency can lead to a decrease in oxygen carrying capacity, making it easier to experience wheezing and fatigue during exercise. Plant derived iron sources such as red dates need to be combined with vitamin C to promote absorption.

3. Dietary fiber:

Daily intake should be 25-30 grams, sourced from oat bran, chia seeds, and mushrooms. Water soluble fibers delay gastric emptying rate, while non water soluble fibers promote intestinal peristalsis. Sudden increase in fiber intake may cause bloating and should be done gradually.

During calorie control, it is recommended to use the "211 Plate Rule": 2 servings of vegetables, 1 serving of high-quality protein, and 1 serving of coarse grains per meal. Drinking 300ml of warm water on an empty stomach in the morning and consuming a small amount of nuts before meals can reduce the amount of food consumed during meals. Conducting 2-3 resistance training sessions per week combined with supplementing branched chain amino acids can maximize the retention of lean body mass. When experiencing persistent dizziness, hair loss, or menstrual disorders, one should promptly adjust their diet and seek medical examination.