Weight Loss Inside Out: Exploring Common Questions-Ⅲ

What to Eat to Aid Weight Loss?

Many people believe that weight loss requires reducing nutrient intake. However, obesity is actually a form of “malnutrition.” Simply restricting food intake can lead to deficiencies in many nutrients essential for weight loss. Nutrient-rich foods are not typically fattening; it’s the nutrient-poor ones that tend to cause weight gain. There are nearly 50 types of nutrients in food, broadly categorized into 6 classes. Only fats and carbohydrates, particularly in excess, contribute to obesity. Vitamins and minerals do not lead to weight gain; in fact, during weight loss, the body’s demand for vitamins increases while mineral loss occurs, necessitating additional supplementation. Therefore, individuals looking to lose weight should first ensure they are adequately nourished, especially with the following:

1. Dietary fiber: This nutrient increases the volume of feces in the digestive tract, stimulates intestinal movement, aids bowel movements, and maintains gut health. Dietary fiber also increases satiety, prolongs gastric emptying time, reduces food intake, and facilitates weight loss. Incorporate low calorie high volume foods rich in dietary fiber, such as fruits, vegetables, and whole grains, into your diet.
2. Various vitamins and minerals: Insufficient intake of B vitamins can affect the breakdown of fats and carbohydrates in cells, impacting fat loss and weight loss. Minerals like calcium, zinc, iron, and magnesium participate in energy metabolism, hormone secretion regulation, and enzymatic reactions. Ensure you include food sources of these essential vitamins and minerals in your diet.
3. Various phytochemicals: Chlorogenic acid in chicory accelerates liver metabolism, reduces fat accumulation, and promotes fat breakdown; tea polyphenols inhibit lipid absorption, reduce fat synthesis, and aid in fat breakdown; soy lecithin emulsifies fats, promotes fat metabolism, helps reduce fat deposition in blood vessels, speeds up fat transport out of the liver, and reduces cholesterol buildup; α-glucosidase inhibitors in soybeans inhibit sucrose and maltose hydrolysis, reducing sugar absorption. Incorporate food sources of these phytochemicals, such as chicory, tea, and soy products, into your diet, along with low calorie high volume foods.

These nutrients are essential for weight loss and overall health. Incorporating them into one’s diet can support effective and sustainable weight management.

References:

1. Dietary fiber and weight loss: A study from the National Institutes of Health (NIH) suggests that dietary fiber is essential for a healthy diet and has been linked to health benefits such as improved metabolism1.
2. Vitamins, minerals, and weight loss: The Office of Dietary Supplements provides comprehensive information on nutrient recommendations, including B vitamins and minerals like calcium, zinc, iron, and magnesium. These nutrients play a crucial role in various metabolic processes, including the breakdown of fats and carbohydrates, energy metabolism, hormone secretion regulation, and enzymatic reactions.
3. Fats, carbohydrates, and obesity: The Centers for Disease Control and Prevention (CDC) and the National Institutes of Health (NIH) have published information indicating that obesity is a common, serious, and costly chronic disease. Overconsumption of fats and carbohydrates can lead to obesity.
4. Phytochemicals and weight loss: Phytochemicals are bioactive compounds found in vegetables, fruits, cereal grains, and plant-based beverages such as tea and wine. Their consumption is associated with a decrease in risk of several types of chronic diseases due to their antioxidant and free radical scavenging effects. A study from Harvard Medical School suggests that certain compounds of vegetal origin such as chlorogenic acid could be potential therapeutic aids for overweight subjects.
5. Nutrient-rich foods and weight gain: The National Institutes of Health (NIH) has published a study indicating that the time of eating significantly impacts our energy expenditure, appetite, and molecular pathways in adipose tissue. This suggests that nutrient-rich foods are not typically fattening, and it’s the nutrient-poor ones that tend to cause weight gain.
6. Obesity as a form of malnutrition: The National Institutes of Health (NIH) and the Centers for Disease Control and Prevention (CDC) have published information indicating that obesity is a form of malnutrition and is associated with many health issues.

Disclaimer:

_{The information in this article is for general information sharing purposes only. It is not a substitute for personalized medical or dietary advice. For personal health concerns and dietary needs, consult a qualified health care provider or dietitian.}