Embarking on a weight loss journey can be a challenging endeavor, with many individuals facing various obstacles along the way. Despite their best efforts, some may find themselves struggling to shed those stubborn pounds. Surprisingly, one often overlooked factor in weight loss struggles could be the absence of key nutrients in their diet. These essential nutrients play crucial roles in metabolic processes, energy regulation, and overall health.
We checked in with Dr. Kevin Huffman, CEO of On the Rocks Climbing Gym, and Andrew White, a certified personal trainer, to share their insights into two nutrients that might be absent from your diet, potentially contributing to your weight loss challenges. They revealed that fiber and protein are the two that you should check for. Read on to find out why.
Fiber & Protein For Weight Loss
Dr. Huffman shares firsthand experiences from two patients who struggled to lose weight. Both cases highlight the critical role of protein and fiber in a balanced diet.
"I had a working mother-of-two client who was cardio-cranialised: she got plenty of cardio and minimal protein in her meals (though she obsessively counted her calories). Despite her efforts, it wasn’t enough and she wasn’t getting full, so she’d nibble all day," he says. This comes as no surprise as protein has a high satiety factor, meaning it helps you feel full and satisfied, which can prevent overeating and unnecessary snacking.
He further revealed, "Another patient, a self-described carbphobe, had only moderate fiber, and was perpetually veering from high to low blood sugar, experiencing food cravings the whole time. These are classic examples of how nutrient deficiencies interfere with weight-loss attempts."
White elaborates on fiber by stating, "Fiber slows the absorption of sugar into your bloodstream, helping to prevent spikes in blood glucose and insulin levels, which can lead to better appetite control."
Protein is essential for preserving lean muscle mass, especially during calorie restriction or weight loss, ensuring that the weight lost comes primarily from fat stores rather than muscle tissue. Dr. Huffman also adds, "Protein is particularly satiating. It curbs hunger by modifying the appetite hormones ghrelin and leptin, which means less calorie intake at all meals of the day."
Protein & Fiber-Rich Foods
Now that we understand the significance of incorporating protein and fiber into our diets for effective weight loss, where can we source these nutrients?
White breaks down fiber sources that range from vegetables, fruits, and legumes. "Broccoli, carrots, and Brussels sprouts are high in fiber and nutrients while being low in calories. Apples, berries, and oranges not only contain fiber but also various antioxidants and vitamins. Beans, lentils, and chickpeas are excellent sources of fiber and also provide a hearty dose of protein," he shares.
As for protein, White says we can find them in lean meats, fish, and plant-based protein. "Chicken breast, turkey, and lean cuts of beef are excellent sources of high-quality protein. Salmon, tuna, and trout provide protein and a healthy dose of omega-3 fatty acids, which have their own weight loss benefits. Quinoa, tofu, and tempeh are great options for vegetarians and vegans."
Dr. Huffman emphasizes the importance of these small changes by stating, "With the patient who wasn’t eating enough protein, I encouraged her to put grilled chicken or salmon on her salads, and the patient cutting back on grains and starches benefitted from whole-wheat bread and brown rice. These little dietary changes filled the nutritional holes for both of them, and they were able to achieve sustainable weight loss."
