In the quest for weight loss, the focus often falls on counting calories and increasing physical activity. However, there’s another crucial aspect that may be overlooked: the role of nutrients in our diet. Our bodies require a diverse array of vitamins, minerals, and other essential nutrients to function optimally, and deficiencies in certain key nutrients can impede weight loss efforts.
We spoke with Jacek Szymanowski, PN certified nutritionist and health coach, to learn about three unexpected nutrients you should eat more of if you want to lose weight. He revealed that surprisingly, simple nutrients such as fats, carbs, and probiotics & prebiotics are the ones to add more of into your diet.
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 in 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.
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 on 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.
Probiotics & Prebiotics
Often hailed for their digestive benefits, probiotics and prebiotics also play a significant role in weight management. Probiotics are beneficial bacteria that promote gut health by balancing the microbiome, while prebiotics are non-digestible fibers that serve as food for these beneficial bacteria.
Szymanowski highlights that these good bacterias "play a crucial role in the digestion of fatty acids and fiber. They also improve gut health, impacting how efficiently your body sheds excess weight. Consuming plenty of probiotics and prebiotics reduces inflammatory compounds that can lead to weight gain and insulin resistance."
He shares that top sources of probiotics and prebiotics comprise kombucha, kefir, yogurt, tempeh, miso, and sauerkraut.
