Protein is a vital nutrient for women aiming to manage their weight. It builds lean muscle mass, which in turn helps burn calories efficiently, even during periods of rest. This is largely due to protein's higher thermic effect compared to carbohydrates and fats.

An individual's daily protein requirements vary based on factors such as weight, gender, age, and activity level. On average, sedentary adults need 0,8-1,2 grams per kilogram per day, while athletes or those engaged in intense physical training may require 1,2-2,2 grams per kilogram per day.

Fiber plays a crucial role in weight management by supporting beneficial microorganisms in the gut. These microorganisms help prevent inflammation, a condition often linked to insulin resistance and obesity. Prebiotic fiber acts as nourishment for these beneficial gut microbes, while fermented foods like yogurt, curd, and buttermilk provide probiotics, which are the beneficial bacteria themselves.

Adults should aim to consume approximately 25-38 grams of fiber daily, with specific amounts depending on gender and age. Women under 50 years old typically need about 25 grams, while those over 50 require around 21-22 grams.

Magnesium is an important mineral that assists in weight loss by contributing to food metabolism and blood sugar regulation. This helps control insulin resistance and reduces the risk of obesity. Women focused on weight loss should incorporate magnesium-rich foods into their diet.

Excellent sources of magnesium include almonds, cashews, peanuts, spinach, and various legumes. Adults generally need 310-420 milligrams of magnesium daily, depending on their gender. It is important to avoid self-prescribing excessive magnesium supplements, as this can lead to side effects such as diarrhea.

Zinc supplementation can contribute to reducing waist and hip circumference, a common concern for many overweight women. This mineral is known to decrease inflammation, improve insulin resistance, and help regulate appetite. Incorporating zinc into the diet is an effective way to support these benefits.

Dietary sources rich in zinc include oysters, crabs, lobsters, beef, cashews, and pumpkin seeds. Adult women typically require 8 milligrams of zinc daily, with pregnant or breastfeeding women needing a higher intake, approximately 11-12 milligrams.

Vitamin C, a potent antioxidant, aids in effective weight loss by preventing inflammation, which in turn helps inhibit weight gain. Regular intake of vitamin C can support overall metabolic health and contribute to a healthy weight.

Good sources of vitamin C include oranges, kiwi, broccoli, strawberries, and guava. Healthy adults generally need about 75-90 milligrams of vitamin C daily, though requirements may be higher for pregnant women (85 mg) and breastfeeding women (120 mg).

Le Nguyen (According to Times of India)