3 Important Nutrients for Weight Loss
Learn about 3 nutrients that can help support fat loss.
Losing weight can be hard - and keeping it off is even harder!
But did you know that there are certain nutrients that can help you achieve your dream body composition?
Including these nutrients into your diet each day can help you lose fat, maintain muscle mass, and reach a healthy body weight. Read about them below!
There are 3 key nutrients that can help support fat loss.
1) PROTEIN
Protein is one of the 3 “macronutrients” - which are nutrients your body needs in large amounts each day to function at its best. Protein serves many important functions, like regulation hormonal levels, supporting the immune system, repairing muscle tissue, and being the building block for bone & muscle. Sufficient protein intake is also KEY for weight loss, because:
protein has a high Thermic Effect of Food (TEF) - meaning that your body burns calories as it digests protein. Research shows that an estimated 30% of calories from the protein we eat are burned during its digestion & metabolism.
protein helps to reduce ghrelin, our body’s hunger hormone, while increasing GLP-1, our body’s fullness hormone. Eating more protein can allow you to feel more full off of less calories and contribute to less eating throughout the day.
eating enough protein each day can boost your metabolism, meaning that you will burn more calories each day!
Everyone’s protein needs are different, but I recommend my clients to aim for 20-30 grams of quality protein at each meal. See a list of some of my favorite high protein foods below with a rough estimate on how many grams of protein they provide per serving.
poultry (4 oz = 20 grams)
Greek yogurt (1 cup = 20 grams)
eggs (2 eggs = 14 grams)
beans (1/2 cup = 18 grams)
lean beef (4 oz = 25 grams)
tofu (1 cup = 20 grams)
Eggs are a great source of protein that can assist with your fat loss goals.
2) FIBER
Fiber is a type of indigestible carbohydrate that is found primarily in plant foods, like fruits, vegetables, nuts, seeds, & legumes. Prioritizing a high fiber diet can assist with fat loss by:
helping to keep you fuller for longer. Fiber slows digestion, and therefore can reduce hunger after eating.
managing your body’s blood sugar response. Since fiber slows digestion, it also slows the rate at which your body digests carbohydrates. This can slow down blood sugar spikes and help you better manage your insulin (which can possibly help prevent or reduce insulin resistance!).
promoting healthy and versatile gut bacteria, which is linked to reduced risk of being overweight or obese.
The American Heart Association recommends to eat at least 25-30 grams of fiber each day. Fruits, vegetables, whole grains, seeds, nuts, and legumes are all excellent sources of dietary fiber. Make sure to include a serving at each meal and snack. Aiming to eat at least 3 fruits and 3 vegetables each day is another great way to meet your fiber needs!
Increasing your intake of fresh fruit is a great way to meet your daily fiber needs.
3) MAGNESIUM
Magnesium is an important mineral that can help your body produce energy, create necessary chemical reactions, and promote normal heart rhythm and muscle contraction. Magnesium has also been linked to fat loss because it has ben shown to regulate blood sugar and insulin levels in people who are overweight or obese. Additionally, adequate magnesium intake has been linked with a reduced risk of insulin resistance in individuals, which is directly tied with lower body weight. Magnesium supplements are popular, but I always recommend a food-first approach to meeting vitamin and mineral needs. High magnesium foods include:
nuts & seeds (like almonds, cashews, peanuts, & pumpkin seeds)
dark leafy green vegetables (like spinach & kale)
unsweetened soy milk
whole grains (like brown rice & oatmeal)
dark chocolate
You’ll notice that foods high in magnesium are also quite high in fiber. Eating a serving can allow you to meet your needs for 2 very important fat loss nutrients at once!
Nuts & seeds can provide plenty of magnesium - an important nutrient for weight loss and overall health.
A nutrient-dense diet is such an important part of achieving sustainable weight loss that lasts. Make sure you’re including protein, fiber, & magnesium daily to help you with your goals!