Struggling to shed those extra pounds this summer? It could be more than just calorie counting and workouts. Some health experts are pointing out that not getting enough of certain key nutrients can hinder your weight loss efforts.
Nutrients are essential because they support various bodily functions, including metabolism, energy production, and appetite regulation. Without the right balance, your body might not burn fat efficiently or maintain muscle mass, which can stall your progress.
To find out which four crucial nutrients you might be missing and how they can make a big difference in achieving your weight loss goals, we checked in with Dr. Kevin Huffman, CEO of On the Rocks Climbing Gym; Andrew White, a certified personal trainer; and Jacek Szymanowski, PN certified nutritionist and health coach. They revealed that protein, fiber, fats, and carbs are the ones to add to your diet. Read on to find out more.
1. Protein
When losing weight, it's important to retain muscle mass. Protein supports muscle repair and growth, ensuring you lose fat rather than muscle.
"I had a working mother-of-two client who was cardio-cranialized; 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," Huffman 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.
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."
2. Fiber
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."
3. Fats
Despite their bad reputation, fats play a crucial role in our diet and can actually support weight-loss efforts when consumed in moderation. Healthy fats, such as those found in avocados, nuts, and olive oil, are rich in nutrients and can help keep you feeling fuller for longer periods, thus reducing overall calorie intake.
During weight loss, it's essential to keep yourself feeling full in order to avoid eating unnecessary calories, which is why Szymanowski says, "Fats are essential for optimal heart, body cells, and brain functioning. Monosaturated fats are crucial to weight loss because they help you feel fuller for longer periods, reducing your calorie intake. They also boost metabolism and the ability of your body to burn calories." Noted!
Healthy fats are abundant in foods like olive oil, avocado, nut butter, ghee, and nuts, but he reminds us to enjoy them in moderation.
4. Carbs
Carbohydrates, often vilified in trendy diets, are actually a valuable nutrient that can support weight loss when chosen wisely. Complex carbohydrates found in foods like whole grains, fruits, and vegetables provide essential energy for our bodies and can help regulate blood sugar levels, keeping cravings at bay and promoting satiety.
Furthermore, fiber-rich carbs aid in digestion and contribute to a feeling of fullness, which can prevent overeating and support weight management.
In fact, Szymanowski states that eliminating carbs from your diet could potentially sabotage your weight loss efforts more than consuming them would. "You still need carbohydrates in your weight loss diet to sustain a healthy weight for a long time. Fiber-rich carbohydrates fill up your stomach and satisfy your hunger for longer. Going on a zero-carb diet increases cravings, making you irritable and highly prone to mood swings," he reveals.
Carbohydrates are present in whole fruits and grains, as well as high-fiber vegetables like leafy greens, sweet potatoes, broccoli, and beets.
