Top 10 Vitamins and Minerals to Monitor When Cutting Calories for Weight LossPosted on: April 11, 2018
Cutting calories in order to lose weight typically involves some considerable changes to what you’re eating and the amount of vitamins and minerals you’re consuming. This can cause a shift in nutrition that many dieters don’t often expect or consider. This is particularly true among dieters who feel that they are eating healthier foods, on the whole, than they had previously been eating.
However, depending on the changes being made, you might actually be cutting into your vitamin and mineral intake in a surprising way. As a result, you may wish to speak with your doctor, a nutritionist or a dietitian in order to ensure you’re still receiving the nutrients you need in order to stay healthy.
Replacing Lose Vitamins and Minerals
Consulting with your doctor can help you to decide whether or not you would be wise to start purchasing a vitamin or mineral supplement in order to replace the lost nutrient until you can come up with a way to incorporate it back into your diet in a way that you will be able to sustain over the long term.
Remember that vitamins and minerals aren’t just important to your overall health. They are also vital to your body’s ability to lose weight as efficiently as possible. Therefore, it is in your best interest to be sure you’re eating a well-balanced diet and that you’re making up for the nutrients you’re not getting in adequate quantities with additional supplementation.
Keep in mind that the best sources of nutrients are your foods because they are typically balanced with vitamins and minerals that work in conjunction with each other for your best possible health and weight loss. Supplements should be considered as a backup plan when your diet isn’t quite there yet, for the most part.
What do Vitamins and Minerals do for Weight Loss?
If you’re not eating enough of one or several vitamins and minerals, it can cause your efforts to lose weight to become unnecessarily challenging. The reason is that your body has a requirement for certain key nutrients every day – or at least on a regular basis – in order to activate the enzymes that function in your body to break down stored fat and use it as energy.
If you’re not consuming an adequate amount of those vitamins and minerals, your body won’t be able to “turn on” those enzymes at the rate it otherwise would. In those cases, even with your best efforts to watch calories and portion sizes, it can make you feel as though you’re fighting a losing battle against your bathroom scale.
Still, without being a nutrition expert, knowing how to get all the nutrients you need while remaining within a healthy calorie range can seem overwhelming. Fortunately, as complicated as it may be, there are many tools available that we can use to simplify matters.
Are You Getting the Nutrients You Need?
The best way for you to know whether or not you’re getting all the critical vitamins and minerals your body needs is to make an appointment with your doctor. This will allow you the opportunity to discuss your typical diet, to consider some alternatives to what you’re currently eating, and to obtain a blood test to measure your current vitamin and mineral levels. Based on those test results and instructions, you can start to make some informed decisions about what your unique body and lifestyle require from your diet.
Since you won’t be able to continue to have those blood tests done on a regular basis, there are other tools you can use to gauge your diet’s performance against your dietary needs as a typical healthy adult.
To do this, use a high quality food tracker tool to better understand your eating habits and the nutrients you’re receiving on a regular basis. Use a nutrition tracker to become more aware of your eating habits and use a nutrient database such as the Supertracker tool from the USDA to know exactly which nutrients your body requires from those foods.
How Vitamins and Minerals Impact Your Weight Loss
To lose weight, your body needs to break down the fat it has stored so that it can be used as energy. This energy may be used to perform basic functions such as breathing, pumping your heart, maintaining your body temperature or even digesting more food. It may also be used for activity such as walking around or exercising.
Breaking down that fat involves a number of different steps and each one of those steps includes the participation of an active enzyme. Enzymes are essentially catalysts that allow natural chemical reactions to occur both inside and outside the cells of your body that make up your various organs and tissues.
Many enzymes require certain vitamins and/or minerals in order to signal them to turn on and be usable in the process of breaking down body fat to be used as energy. Without the activation of those enzymes, not much happens.
For instance, the enzymes needed for fat breakdown along the way will require pantothenic acid, vitamin B3 (niacin), vitamin C, and vitamin B2 (riboflavin).
One primary site of fat breakdown (also known as beta oxidation) is in the liver. The liver is an exceptionally important organ that plays several roles in the body’s digestion, metabolism, fat storage and use, and others. When you are not receiving enough vitamins and minerals through your diet, your liver function is reduced. This decreases its beta-oxidation and fatty acids are not broken down at the same rate in order to be used as energy. Essentially, your metabolism slows down.
Vitamins Let Your Body Energize Itself
Many people are under the impression that vitamins are a good source of energy. This is not altogether true. Instead, they are a vital component in what your body needs in order to unlock the energy stored in other parts of food as well as in the stored fat on your body.
It’s easy to understand why you might have thought that vitamins give you energy. After all, when you’ve eaten poorly, your energy levels can slump. When you eat lots of vitamins and minerals, your energy levels spike. This isn’t because the vitamins contain usable energy, but because they provide your body what it needs in order to energize itself from stored or other available sources.
Which Vitamins Most Affect Your Weight Loss?
The top ten vitamins that affect your body’s ability to lose weight through the various stages of fat burning include:
1. Vitamin B1 (thiamin)
2. Vitamin B2 (riboflavin)
3. Vitamin B3 (niacin
4. Pantothenic acid
6. Vitamin B12 (cobalamin)
7. Vitamin C
8. Vitamin D
9. Vitamin A
Pay attention to your intake of these vitamins and minerals, which are all easy to obtain through common healthy foods such as fruits, vegetables, whole grains and fortified dairy products.