5 nutrients help women lose weight

Protein

Protein builds lean muscle and burns calories quickly even at rest, thanks to a much higher thermogenic index than carbohydrates and fats. The amount of protein needed daily depends on weight, gender, age and activity level. On average, sedentary adults need 0.8-1.2 g/kg/day, while athletes or bodybuilders need 1.2-2.2 g/kg/day.

Fiber

Beneficial microorganisms in the gut play an important role in weight loss by preventing inflammation, which is linked to insulin resistance and obesity. Prebiotic fiber is food for beneficial microorganisms, while fermented foods like yogurt, curd, buttermilk provide probiotics. Every day adults should consume about 25-38 g of fiber, depending on gender and age. Women under 50 years old about 25 g, over 50 years old about 21-22 g.

Magic

Magnesium is an important mineral that supports weight loss by participating in food metabolism and blood sugar regulation, thereby controlling insulin resistance and the risk of obesity. Women losing weight should supplement foods rich in magnesium such as almonds, cashews, peanuts, spinach and beans. Adults need 310-420 mg of magnesium per day depending on gender. Do not arbitrarily overdose on supplements because it can cause side effects such as diarrhea.

Zinc

Zinc supplementation contributes to reducing waist and hip circumference – a common problem in many overweight women. Zinc helps reduce inflammation, insulin resistance, and regulate appetite. Dietary sources of zinc include oysters, crab, lobster, beef, cashews, and pumpkin seeds. Every day adult women need 8 mg, pregnant or breastfeeding women need more, about 11-12 mg.

Vitamin C

Vitamin C is one of the antioxidants that is effective in weight loss by preventing inflammation, thereby inhibiting weight gain. Good sources of vitamin C include oranges, kiwi, broccoli, strawberries, and guava. Every day healthy adults need about 75-90 mg of vitamin C, but the need may be higher for pregnant women (85 mg) and breastfeeding women (120 mg).