Weight loss involves more than calorie restriction; it also requires ensuring the body receives essential nutrients. A balanced diet supports metabolism, contributing to effective weight management.

Protein

Protein promotes lasting satiety, helping to reduce snacking and lower daily calorie intake, according to Eating Well. Compared to fats and carbohydrates, protein has a higher thermic effect, meaning the body expends more energy to digest it.

Adequate protein intake protects muscle mass during weight loss, limiting muscle loss from calorie restriction. Muscle plays a crucial role in metabolism, helping the body maintain its energy expenditure capacity. Protein also supports muscle recovery after exercise, contributing to healthy weight management.

Magnesium

Magnesium plays a role in converting carbohydrates, fats, and proteins into energy. It also improves insulin sensitivity and stabilizes blood sugar. Sufficient magnesium intake can improve sleep quality and reduce stress, helping to curb emotional eating. Foods rich in magnesium include: nuts, leafy green vegetables, sweet potatoes, fruits, and fatty fish.

Sweet potatoes are beneficial for weight loss due to their low calorie count and richness in fiber and magnesium. *Photo: Le Nguyen*

Zinc

Zinc is essential for weight loss, participating in numerous metabolic activities. This mineral maintains the function of hormones related to appetite and metabolism, while also supporting protein synthesis.

Zinc plays an important role in the immune system and tissue repair, helping the body adapt better to calorie restriction or increased physical activity. Zinc deficiency can reduce taste perception, affecting balanced eating and overall health, according to WebMD.

Iron

Iron helps red blood cells transport oxygen to cells, supporting the body's energy production. Iron deficiency reduces oxygen supply to cells, leading to fatigue and impacting physical activity and exercise intensity. Ensuring sufficient iron helps the body maintain health, supports physical activity, and contributes to weight management.

Fiber

In the digestive tract, soluble fiber absorbs water and forms a gel, slowing digestion and extending gastric emptying time. This prolongs satiety, reducing hunger and limiting snacking. Fiber also slows sugar absorption, helping to prevent post-meal blood sugar spikes.

Le Nguyen (Compiled)