If you want to lose weight, be careful of vitamin deficiencies!
If you want to lose weight, be careful of vitamin deficiencies!
Basics of nutrition you want to know during the diet
In dieting, we tend to be conscious only of calories and carbohydrates, but vitamins are surprisingly easy to overlook.
Vitamins are not nutrients that burn fat directly.
However, it is essential for utilizing carbohydrates, lipids, and proteins in the body, so to speak, it supports metabolism.
Continuing extreme dietary restrictions,
The amount of food is too small.
Extremely reduce carbohydrates.
· Just finish with salad
Eating the same food.
In addition to vitamins, it is easy to lack protein and minerals.
There are five things you should be aware of during your diet.
Vitamin B1
Helps to use sugar as energy
→ Pork, brown rice, soy products, eel
Vitamin B2
Supports lipid metabolism and skin and mucous membrane health
→ Eggs, natto, dairy products, liver
Vitamin B6
Helps protein metabolism
→ Chicken breast, tuna, bonito, banana
Vitamin C
Involved in antioxidant and collagen synthesis
→ kiwi, broccoli, paprika, strawberry
Vitamin D
Supports calcium absorption and bone and muscle health
Fish, Egg, Mushroom, Sunlight
The important thing is not to rely on supplements alone.
First of all, let's be conscious of preparing staple food, main dish and side dish in everyday meals.
Instead of leaving out the rice and just having a salad,
rice
+ Meat, Fish, Egg, Soybean Products
+ vegetables, mushrooms, seaweed
The combination makes it easier to continue the diet while meeting the necessary nutrition.
Taking vitamins does not make you lose weight by itself.
The basics of reducing body fat are:
Energy balance of the whole diet.
Enough protein.
・ Strength training
The amount of daily activities.
It is.
Vitamins are the ones that support that foundation.
"Lose weight while satisfying nutrition" rather than "not eating."
Choosing a diet that can be continued without difficulty is the shortcut to a healthy diet.
Please save it and use it as a reference when reviewing your diet 🌿
私自身もダイエットに取り組む中で、ビタミン不足の怖さを実感しました。特に極端な食事制限やサラダ中心の食生活を続けると、疲労感や体調不良に悩まされ、なかなか痩せられない経験があります。そこで意識したのは、ビタミンB1、B2、B6、C、Dの摂取です。例えば、ビタミンB1は糖質をエネルギーに変えるサポートをしてくれるので、玄米や豚肉を積極的にメニューに取り入れました。ビタミンB2は脂質代謝と皮膚の健康を支えるため、納豆や卵を朝食に加えるように。タンパク質の代謝を助けるビタミンB6は鶏むね肉やマグロ、バナナから補い、筋トレの効果も上がりました。ビタミンCは抗酸化作 用があり、肌や免疫にも良いのでキウイやいちごを間食に。曇りの日も気にせず摂取できるビタミンDは、魚料理やきのこ料理を頻繁に作り、適度に日光浴も心がけました。サプリメントに頼りすぎず、食事で多様な食品を取り入れることが継続の鍵です。主食、主菜、副菜のバランスを意識した結果、以前よりも疲れにくくなり、効率的に体脂肪が減って健康的に痩せられました。ダイエットは単に食べる量を減らすのではなく、必要な栄養素を満たしながら進めることで、無理なく長続きします。私の経験が、ビタミン不足に悩むダイエット中の方の参考になれば嬉しいです。
