By Gabby Borup, Illinois State University dietetic intern
Reviewed by Allison Edwards MS, RDN & Carrie Snyder MPH, RDN, CDCES
When trying to lose weight, it can be easy to solely focus on how many calories you are eating. However, this approach can have unintended consequences. Safe and sustainable weight loss depends on many factors, including diet, exercise, sleep, and stress. Emphasizing certain nutrients in your diet is important to prevent health and nutrition concerns. Key nutrients include protein, fiber, iron, and healthy fats. Eating these nutrients while trying to lose weight will help prevent nutritional deficiencies, muscle wasting, and lack of satiety during weight loss.
It is important to have a “food first” approach for weight loss since supplements can be costly, are not regulated, and won’t cause long-term success. Whole foods not only contain calories, but they also provide vitamins, minerals, fiber, along with other nutrients that work together to support overall health. Unlike supplements, which isolate specific nutrients, whole foods offer a balanced composition that can help satisfy hunger, stabilize blood sugar levels, and provide energy throughout the day. Relying on supplements may create a false sense of security, leading individuals to neglect the importance of a well-rounded diet. While supplements are sometimes necessary and can help fill in nutritional gaps, whole foods contribute to overall wellbeing and have benefits that supplements alone cannot replicate.
Protein
Adequate protein intake is essential during weight loss to prevent muscle wasting, a condition where the body breaks down its own muscles for energy when protein intake is low. To prevent this, aim to include a source of protein at every meal and snack. Sources of protein include chicken, beef, eggs, cottage cheese, yogurt, cheese, tofu, seafood, and beans.
If you are struggling with eating enough protein, try eating the protein-rich food on your plate first. Protein helps keep you full for longer, which can be helpful if you have a large appetite.
Iron
Iron is an essential micronutrient that helps deliver oxygen to our cells. Not eating enough iron can lead to fatigue, light-headedness, and other symptoms of anemia. Sources of iron include beef, seafood, liver, broccoli, pumpkin seeds, chia seeds, fortified cereals, beans, and tofu. To increase iron absorption, pair these foods with foods rich in vitamin C. Sources of vitamin C include citrus fruit (oranges, lemons, limes), peppers, strawberries, kiwis, and broccoli.
Fiber
Fiber plays a significant role in digestive health and has been shown to reduce the risk of colon cancer, aid in weight loss, and improve blood sugar management. Foods high in fiber include berries (raspberries, blueberries, strawberries), avocado, nuts and seeds, whole grains, beans, apples, and pears.
To ensure you’re eating enough fiber, try to include a serving of fruits or vegetables at each meal. Like protein, fiber can help keep you full longer since it takes longer to digest. A strategy to help with weight loss is to eat protein first, fruit or vegetables second, and then other foods.
Healthy Fats
It is important to eat enough fat for hormone health, skin health, and the absorption of fat-soluble vitamins. Vitamin D is a fat-soluble vitamin, so eating a source of fat when you take your vitamin D supplement can help increase the absorption of the vitamin, making it more effective.
There are many types of fat in food, including unsaturated fat, saturated fat, and trans fat. Saturated fats are found in animal products, such as the fat in steak or butter. Saturated fats should be eaten in moderation as they can raise LDL cholesterol, which may increase the risk of heart disease. Unsaturated fats are found in plants and some animal products, such as olive oil, avocadoes, nuts and seeds, and salmon. Unsaturated fats, especially Omega-3 fatty acids, are anti-inflammatory, meaning they can help reduce inflammation in the body. Trans fats are manmade fats and are found in ultra-processed foods such as frozen meals, pastries, fried foods, and processed snack items. Trans fats should be avoided as they can increase inflammation in the body and lead to a higher risk of chronic diseases.
Understanding the types of fat in your diet is important for maintaining overall health. Whether you eat a low fat or a high fat diet, the types of fat that you are eating will influence the benefits of your diet. To increase your intake of healthy fat, aim to eat seafood 1-2 times a week, incorporate nuts and seeds into your diet, and cook with healthy oils such as avocado or olive oil.
If you are struggling with your diet during weight loss, consider seeing a registered dietitian nutritionist (RDN). A RDN can help with meal planning, addressing your relationship with food, discussing potential barriers, and providing accountability. Talk to your healthcare provider about seeing a RDN to support your nutrition goals.
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