How to avoid malnutrition when you are on a weight loss diet?
How to avoid malnutrition when you are on a weight loss diet
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It's normal that when you are on a strict diet trying to lose weight, many foods are forbidden. However, those many foods, such as meat, oily fish, rice and pasta, are ideal sources of many essential nutrients. Without a sensible diet plan, you may fall down with malnutrition when you finally get that dreamed beach body. Good news is that although certain foods are associated with particular nutrients, they can also be found in other foods.
Below let's look at the lesser known sources of some dietary essentials.
Vitamin C
Vitamin C is perhaps the best known antioxidant it supports the immune system and may help to alleviate the symptoms of colds and flus. You may only know oranges are good source for Vitamin C, but did you know red capsicums, either having it in a sandwich or grilled as a dish, are much higher in Vitamin C than oranges.
Kiwifruits have very high Vitamin C and also are better antioxidants. High in fibre and natural hinderants to cancers, they should be your good choice over oranges.
Vitamin D
Vitamin D is important for healthy bones as the body needs it to absorb calcium. Vitamin D deficiency has been linked to chronic diseases such as diabetes and heart disease.
Vitamin D is usually found in oily fish, eggs, organ meats like liver. However, oily fish and organ meats are usually not included in weight loss diet plans, but that doesn't mean you have to suffer Vitamin D deficiency. Twenty minutes in the sun before 10am or after 3pm is all you need on top of your healthy diet.
Antioxidants
Antioxidants neutralize free radicals molecules in the body that can cause cell damage. Generally speaking, the more colours on your plate the more powerful the antioxidant punch.
Berries (esp Acai Berries), eggplant skin, green leafy vegetables, corn and squash are all good sources for antioxidants. Usually they are also good for weight loss. However, if you happen don't like any one among the above, coffee and red wine are good options. Of course, moderacy is key. Ideally no more than two cups of coffee daily.
Probiotics
Widely known as friendly bacteria, probiotics are live microbial organisms that live in the gut and help to maintain good digestive health.
Recommended sources include yoghurts and probiotic drinks such as the famous Yakul. However, if you don't like yoghurts, legumes, Japanese miso soup which contains fermented soy are good alternatives.
Fibre
Fibre keeps the digestive system healthy and helps you lose weight. We all know most fruits and vegetables contain high levels of fibre, however, most of us are not getting enough. Even if you are having wholemeal bread and a couple of pieces of fruits a day, chances are you are only getting about 20mg of fibre, but the recommended intake is 25mg or more a day. Not to mention the fact that many of us don' t like veges and many not feel like to have too many fruits every day in fear of the high level of sugar.
It might surprise you that popcorn also gives much fibre. Now you can relax on sofa with a bowl of popcorns to make sure you have enough daily fibre.Now you can relax on sofa with a bowl of popcorns to make sure you have enough daily fibre.
To learn more healthy alternatives for other essential nutrients, please visit my site www.bellyfatshrinked.com for more information on weight loss.
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