I don’t think anyone will be surprised knowing that the modern diet is not nutritious or healthy and is the reason why people all over the world are fatter and dealing with health issues. However, the problem doesn’t stop here.
You see, many modern foods are filled with empty calories, and vegetables and fruits are no longer as nutritious as they used to be. Modern intensive agricultural methods have stripped nutrients from the soil, making each successive generation of fruits and veggies less nutritious than the one before.
This lack of nutrients in the modern diet results in nutrient deficiencies which makes you more susceptible to chronic diseases like obesity, diabetes, heart diseases, digestive problems, etc. The lack of nutrients in our diet also makes it harder to lose weight.
For instance, the lack of protein in our daily diet results in muscle loss, fatigue, weakness, slow metabolism, etc. If you are always feeling tired due to a lack of protein, no matter how much effort you put in, you won’t see much results.
Nutrient deficiency is one of the primary reasons why you aren’t able to go beyond your plateaus, lose the last 10 lbs, or lose belly fat, even after training hard.
You can meet your nutritional deficiencies by increasing the consumption of fruits, nuts, seeds, green vegetables, etc. However, If your diet is too stiff to make changes, you can consume vitamins and supplements to meet your daily requirement (If you can meet those deficiencies from natural sources, that’s for the best).
Keep in mind, vitamins & supplements can assist in weight loss, however, they won’t be able to subdue the effect of a bad diet and Supplementing your diet with the right vitamins & supplements is as important as a healthy diet for maintaining a long-term healthy weight.
Here are 10 vitamins & supplements for weight loss:
1. Vitamin D
Even though you can gain plenty of vitamin D by sitting in the sun, you may be surprised to know that vitamin D is a very common deficiency, and most people have it.
In fact, 42% of people in the United States are deficient in vitamin D and this number only increases in older adults. Vitamin D deficiency is not usually obvious as its symptoms are subtle, making it even more difficult to diagnose.
Symptoms of deficiency of vitamin D in adults include muscle loss, bone loss, muscle cramps, fatigue, bone, joint pain, etc.
Foods that contain a significant amount of vitamin D: Cod liver oil, fatty fish (trout, salmon, sardines), egg yolks, red meat, etc. If you are vegan or lactose-intolerant, you should consider using supplements like Nature’s Bounty Vitamin D3, NatureWise Vitamin D3, etc.
You can get vitamin D supplements from amazon.
2. Vitamin B12
When it comes to vitamin B12, deficiency of this vitamin can result in even more serious health issues. Moreover, it’s quite difficult to diagnose since mild deficiency may cause no symptoms.
Vitamin B12 help convert the food we eat into sugar and other types of fuel. It also helps in boosting metabolism and provides lasting energy.
Symptoms of vitamin B12 deficiency: Tiredness, heart palpitations, pale skin, constipation, nerve problems, mental problems, vision loss, etc. However, once you counteract vitamin B12 deficiency, your energy levels will regulate and your metabolism will improve.
Food that contains vitamin b12: eggs, fish, meat, and poultry.
If you suspect you might have a B12 deficiency, it’s best if you visit a healthcare professional to discuss your symptoms and undergo appropriate testing. You can get vitamin B12 supplements from amazon.
3. Protein and Protein Powder
Protein is an essential micronutrient. It helps in building and repairing muscles and bones, making enzymes and hormones. Protein is literally the building block of life. You may find controversial opinions on fat and carbs but not this one.
Everyone agrees in union, you need protein to stay healthy.
Several studies have shown that a diet rich in protein will keep you fuller, help you in building and maintaining muscles, keep your metabolism up, lower your appetite, and help you lose weight swiftly.
Here’s the recommended amount of protein, according to the U.S. Department of Agriculture and the U.S. Department of Health and Human Services:
- Children under 4: 13 gm
- Children (4-8): 19 gm
- Children (9-13): 34 gm
- Girls (14-18): 46 grams
- Women (18 and over): 46 grams
- Boys (14-18): 52 grams
- Men (19 and over): 56 grams
On average, 10-30% of your calories should come from protein. Here’s a protein calculator you can use to determine how much protein you need.
Symptoms of lack of protein: Hair, nail, and skin problems, weakness and fatigue, slow healing injuries, sugar cravings, loss of muscle mass, fatty liver, edema, etc.
Food rich in protein: Eggs, dairy products, tofu, poultry, etc. However, the best way to meet your protein requirement is by consuming protein powder.
All you need to do is calculate your nutritional requirement and if you can’t meed it with your current diet, consider supplementing it with a protein powder like Bone Broth Protein by Ancient Nutrition, KOS Vegan Protein Powder, Dymatize Protein Powder, etc.
When I started using protein powder, I stuck to the chocolate flavor. Now I really don’t mind any flavor as long as it contains a lot of high-quality protein (Maybe this is what people call fitness enlightenment).
You can get protein powder from amazon.
4. Apple Cider Vinegar
Apple cider vinegar has been used for centuries as a food source, preserving agent, medicine, etc. However, in modern times ACV is popular for its ability to assist in weight loss.
ACV has been shown to promote fullness and lower calorie intake.
In one study, 11 people took vinegar along with a high-carb meal. Not only participants had a whopping 55% lower blood sugar response an hour after eating, they also ended up consuming 200–275 fewer calories for the rest of the day.
In a 12-week study, 144 obese Japanese adults consumed either 1 tablespoon of vinegar, 2 tablespoons of vinegar, or a placebo drink daily.
On average, those who consumed 1 tablespoon of ACV lost 2.6 lbs and their body fat percentage decreased by 0.7%, and those who consumed 2 tablespoons of ACV lost 3.7 lbs and their body fat percentage decreased by 0.9%.
On the other hand, the placebo group, on average, only gained weight (0.9 lbs).
You can get apple cider vinegar from amazon.
The best way to drink apple cider vinegar is by diluting it with water. Mix 1-2 tablespoons (15–30 ml) of ACV to a whole glass of water or any other liquid like fruit juice for flavor.
Don’t take apple cider vinegar shots. Apple cider vinegar is highly acidic. As a result, consuming it in undiluted form can damage your tooth enamel and esophagus.
Zotrim is a clinically proven appetite suppressant, energy-boosting, weight loss pill.
Zotrim contains only natural ingredients like yerba mate, guarana, damiana, caffeine, vitamin B3, Vitamin B6, etc. These powerful South American plant extracts help you lose weight by enabling you to gain control of your eating habits and motivating you to be more physically active.
Zotrim is supported by five clinical trials and over ten expert-approved papers published in scientific journals, making it the most researched and proven weight loss product available.
Zotrim has been a trusted and established weight loss aid for over 15 years.
Ways Zotrim assists in weight loss:
- Helps you eat less: In a buffet lunch, people who took Zotrim ate 112 fewer calories, less high-fat foods, and stopped eating 3 minutes earlier, on average.
- Delays stomach emptying: People’s stomachs took 38 minutes to empty after taking a placebo, but after taking Zotrim, it took 58 minutes to empty.
- Helps you get more active: Zotrim contains natural ingredients like Guarana, Yerba Maté, and caffeine, widely recognized for improving alertness.
- Increases the effect of exercise: Zotrim contains an ingredient called Yerba Maté. Studies have shown that consuming yerba mate extract one hour before exercising resulted in the usage of 24% more energy derived from fat than those taking a placebo.
- You don’t need exercise or a special diet: People taking Zotrim lost ten times more weight than those taking a placebo, even without any special diet or exercise plan (However, exercise & a healthy diet is advised).
The best way to consume Zotrim is by taking 2 to 3 Zotrim tablets with a glass of water before each of your three main meals.
Visit the Zotrim official website for more information.
6. Matcha Green Tea
If you have been trying to lose weight for a while, there is a high possibility that you know about the magical effects of green tea. Matcha green tea is just like green tea but better. It is more powerful than green tea and has more health benefits.
Matcha green tea is made from the Camellia sinensis plant, just like green tea.
However, matcha green tea is grown in such a way that the leaves used to make it contain more amino acids than regular leaves. Consuming matcha green tea daily can boost metabolism, reduce appetite, enhance alertness, fat burning, and attention.
Moreover, matcha contains up to 10 times more antioxidants than regular green tea and twice as much caffeine (You should avoid consuming more than 2 cups of matcha green tea per day). You can get matcha green tea from amazon.
The best time to drink match green tea is in the morning and afternoon after your meals.
7. Fish Oil
One of the best sources of omega-3 fatty acids is fish oil.
Derived from the tissues of oily fish such as tuna, mackerel, anchovies, etc. Fish oil contains omega-3 fatty acids, eicosapentaenoic acid, and docosahexaenoic acid.
Since the human body cannot produce omega-3 fatty acids from scratch, you have to get it from your diet. You can eat a certain portion of fish per week, or taking a fish oil supplement is your only way to get enough omega-3 fatty acids.
Benefits of omega-3 fatty acids: Improves eye health, reduces chronic inflammation, prevents age-related mental decline, reduces liver fat, improves sleep quality, weight loss, helps keep your skin healthy, etc.
Fish oil can boost the effects of exercise, metabolism, and can reduce appetite.
You can get fish oil from amazon.
Glutamine is the most abundant amino acid found in the body. It acts as a building block of protein and exists in two different forms: L-glutamine and D-glutamine.
The form found in foods is L-glutamine. L-glutamine can also be produced naturally in the body. However, sometimes the amount produced in the body is insufficient compared to the needs of the body. That’s when it creates resistance for weight loss.
In one study, six women who took glutamine supplements for 4 weeks experienced significant reductions in body weight and belly fat without making other dietary changes.
A 2015 study found that overweight women who added glutamine to their diets for 14 days showed a marked change in the composition of their gut bacteria. In 14 days, women who took glutamine had a noticeable decrease in their ratio of Firmicutes to Bacteroidetes, two major gut bacteria used as a biomarker for obesity.
Glutamine can also help you reduce hunger and cravings. You can get glutamine supplements in both powder and capsule form (Get glutamine from amazon).
9. Tea Burn
Tea Burn is not exactly a tea. It’s more of a flavorless dietary product that you can mix in your tea each morning to lose weight by boosting the effectiveness of your average tea cup.
Tea Burn utilizes natural ingredients with no added chemicals or colors to boost metabolism, accelerate fat loss, and suppress hunger during inconvenient hours. It can be combined with food, water, or any other liquid.
Moreover, Tea burn contains immune-boosting vitamins that will help you in remaining healthy from the inside out.
Benefits of Tea burn:
- Boosts metabolism
- Reduces belly fat
- Boost immunity and metabolic health
- Helps with weight maintenance
- Reduced appetite
- Also whitens teeth
Tea burn contains:
- Green Tea: Green tea contains tannins, B vitamins, vitamin C, vitamin E, theanine, plant pigments, fluorine, saponins, potassium, calcium, zinc, nickel, molybdenum, etc.
- Amino Acid: Amino acids like glutamine, threonine, asparagine, histidine, etc.
- Green Coffee Beans: Green coffee bean extract comes from coffee beans that haven’t been roasted. Coffee beans contain chlorogenic acids. Green coffee beans have antioxidant effects, lowers blood pressure, and help you lose weight.
- Minerals: Tea Burn contains certain minerals that help in weight loss and management. For instance, chromium; a mineral that can help improve appetite, reduce unhealthy cravings, and stabilize blood sugar levels.
- Caffeine: Caffeine can boost the metabolic rate, increase fat burning, reduce appetite, and helps you eat less. Caffeine can also prevent weight regain.
(All Tea burn ingredients are sourced from plants)
Herbal tea, green tea, coffee, etc are effective in their own ways, however, adding Tea Burn powder into it, their effects will be supercharged. Moreover, the ingredients blend well with the herbal teas, making them more helpful than ever.
Visit the Tea Burn official website for more information.
There are hundreds of microorganisms in our digestive system and the majority of these bacteria produce several important nutrients like vitamin K, B vitamins, etc.
People who are overweight tend to have less diverse gut bacteria than people who are obese. Moreover, people who have less diverse gut bacteria tend to gain more weight than the other half.
There are two main families of good bacteria in the gut: bacteroidetes and firmicutes. Body weight seems to be related to the balance of these two families of bacteria.
This is where probiotics come in. They help by healing your gut and bringing back a balance of healthy gut bacteria. Probiotics also help in fighting obesity in other ways: By releasing appetite-regulating hormones glucagon-like peptide-1 (GLP-1) and peptide YY (PYY) and increasing levels of fat-regulating proteins.
You can get probiotics from amazon. (Make sure to use the supplement that gives at least 50 billion units of probiotics daily from a minimum of 10 different sources)
LeanBiome is an advanced probiotic blend designed to make digestion easy and manage weight. Unlike average supplements that use metabolic boosting ingredients, LeanBiome uses beneficial bacteria to fix the issues causing slow metabolism.
A study at the prestigious King’s College London looked at 3,600 sets of twins, where one was lean and the other overweight. The scientist found that the lean twins benefitted from a rich and diverse gut microbiome packed full of ‘lean bacteria’ species.
These families of good bacteria in the gut helped in suppressing hunger, boosting metabolism, dampening cravings, reducing fat storage, etc.
The gut microbiome of the overweight twins was less diverse and dominated by a few species of “fat bacteria” that were shown to do the opposite, increase fat storage, ramp up hunger, etc.
In a 12-week clinical trial published in the esteemed British Journal of Nutrition, Japanese scientists recruited 210 overweight volunteers and divided them into two groups.
The first group drank milk which included a species of ‘lean bacteria’ called Lactobacillus gasseri. The placebo group drank only the milk. After 12 weeks, the L. Gasser group lost on average 8.5% of belly fat. For a typical American woman weighing 170 lbs, that’s 15 lbs.
The study concluded that the participants had “significantly reduced” their overall body weight, BMI, waist size, amount of visceral fat, etc.
LeanBiome combines the nine clinically-researched ‘lean bacteria’ species with Greenselect Phytosome®, a next-generation and caffeine-free green tea extract formulated with patented, absorption-boosting Phytosome technology.
LeanBiome helps to quickly reverse the bacterial imbalance in your gut microbiome.
Visit the LeanBiome official website for more information.
If you have nutritional deficiencies, don’t ignore them. It’s only going to take your health downhill. The best thing you can do is ensure that you are consuming a balanced diet filled with macro & micronutrients.
I understand that sometimes work comes in the way of nutrition. I am an engineer and I have spent months surviving on instant noodles & hot dogs. However, ignoring nutrition has only influenced my life negatively.
Don’t make the same mistake. Make your health your top priority & try to manage work, nutrition, and weight loss simultaneously. At first, it will be challenging, but with time, you will get used to it.
Moreover, To maintain your weight certain vitamins & supplements like probiotics, green tea, protein powder, etc are necessary.
However, you should consider consulting a nutritionist to ensure that you are aware of what your diet is deficient in accurately. Weight loss is hard to begin with. Losing weight while being deficient in micronutrients is like fighting a losing battle.
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