3 essential nutrients that should not be forgotten when dieting

3 essential nutrients that should not be forgotten when dieting.

Diet is not prohibited but make sure that the body still gets the intake of vitamins, minerals, and other essential nutrients.

To lose or maintain weight, in addition to exercise, what we eat or do not have a very important role. Because, a good weight loss diet is a diet that is not only good for the circumference of the stomach or our waist, but also for other parts of our bodies.

In addition, a good diet should also offer many healthy options and do not require a list of supplements or additional foods that are expensive and diverse. And even though we are dieting furiously, keep these various nutrients in our body.


Calcium

Everyone is obliged to consume calcium. This mineral helps in building strong bones and teeth, ensuring normal blood clotting, and regulating muscle contraction (including heart rate).

Unfortunately, when we are on a diet, the body is at risk of not getting enough calcium intake. In fact, one study shows a rich product of calcium, but low in fat can help reduce body fat, although still not assessed effective weight loss. There are also other studies that show that calcium can prevent overweight and obesity.

What foods contain calcium? In addition to milk and cheese, we can get calcium from yogurt, green leafy vegetables such as broccoli, tofu, soybeans, and sardines.


Fiber

Eat more fiber is claimed to be able to lose weight in a healthy way. Until now it is believed that those who consume more fiber tend to have a healthy weight. It is even believed that eating more fiber (without altering other food components), is able to lose almost as much weight as a low-fat heart-friendly diet. This diet is recommended by the American Heart Association.

Did you know, if high-fiber foods tend to be more filling than low-fiber foods? In this way, you will feel full longer and tend to eat less. In addition, foods high in fiber tend to be low in calories. That means you do not have to be afraid of getting fat.

Protein

High protein foods can help control your weight. According to a study at Harvard, eating a serving of protein-rich snacks such as peas, beans, or lentils can make us full. Weight can be more easily controlled.

But, carefully choose foods that contain protein. Do not eat too much or often eat red meat or processed meat, because although the food also contains protein, our weight can actually increase. It is recommended that we consume protein from nuts, seeds, eggs, low-fat milk, soybeans, legumes, seafood, and lean meats.