Nutritional Deficiencies are far more widespread in America than many people realize. These deficiencies present another problem people face in struggles to lose weight.
New research is showing that cutting calories isn’t necessarily the problem when losing weight, its cutting nutrients, vitamins and minerals that the body needs. Its a very interesting theory that makes a ton of sense.
Many Obese people eat highly processed diets that have very little nutrients. So they are getting fat from the calorie excess, but their bodies are still starving, because they aren’t getting any nutrients. The body needs a certain amount of nutrients each day in order to remain healthy and function properly. When obese people try to lose weight by eating less, they are still eating processed foods, but just less of them. This makes the problem even worse.
Even when people that eat healthy reduce calories to lose weight, they are at an increased risk for missing out on valuable nutrients. Many times the reason people plateau on diets is because they are missing out on certain nutrients that for whatever reason they aren’t getting. People switch from low carb diets to low fat diets and weight loss resumes. The reason is because they are finally getting nutrients they were missing out on before by either avoiding carbs and fat. The problem though is people constantly jump back and forth between low fat and low carb and constantly plateau. If they would eat a balanced diet this problem would be avoided.
The solution to losing weight in a healthy manner without plateaus is to eat as many nutrient dense foods as possible on a balanced diet while reducing calories.
One example – Choline is a critical fat soluble nutrient found in abundance in whole eggs. It is critical for the body and if people don’t get enough of this nutrient, fat loss stops and nutrient deficiencies form. The body will send out a signal to get this nutrient at all costs and will remain hungry until it gets this nutrient. So basically you could eat a 4000 calorie diet and still be hungry because your getting zero choline intake. (this is where the obese run into problems and wonder why they are always hungry, even with the enormous calorie intake) If the person would simply eat some choline rich food, the hunger would go away almost immediately.
Another example is when people constantly crave sugar. This hunger signal means the body needs starch based carbs of some sort (potatoes and rice). Once they eat these foods, they no longer crave sugar. This hunger signal is sent out frequently on very low carb diets. Not only do people constantly crave sugar, they also become insulin and leptin resistant, which further slows down weight loss and harms health. If the people simply ate enough carbohydrates to feed the body, they wouldn’t feel miserable or develop problems.
The bottom line is the body will send out hunger signals until the proper nutrients are eaten. If the nutrients are not eaten than the body remains hungry and weight loss stops.
To make sure you are getting enough nutrients and macronutrients, I highly suggest you eat the following daily. Eating these foods every day will prevent hunger and make weight loss much more sustainable by preventing plateaus and giving the body everything it needs to function, while reducing calories to properly lose fat.
- Protein Needs a day 300 calories or 75 grams
- Carbohydrate Needs 400-600 calories 100-150 grams – These are minimums
- Fat Needs 400-500 calories 40-50 grams
- Total Calories Minimum each day – 1100-1400 calories a day
Above is the recommended macronutrients. Below is recommended supplements and foods that will help you get in enough nutrients:
- 3 whole eggs – for adequate choline, vitamin D, Iodine, cholesterol and fat soluble nutrients. Whole eggs are natures multivitamins. I highly recommend them on any diet.
- 100 grams of starch based carbs from potatoes (any kind) or white rice (the healthiest starches) – allows you to remain insulin and leptin sensitive and maintains thyroid health
- Highly recommended supplements
- 3-5 Fish Oil Capsules – for adequate omega 3’s
- 4000 I.U. of Vitamin D – critical for metabolism and preventing depression
- Iodine 400 mg – maintain thyroid health
- Magnesium 400-800 mg – critical nutrient for the metabolism that many are deficient in
Bottom Line: Eat the recommended nutrients above and eat a healthy balanced diet. The results will be hunger free, non-stop, effortless weight loss.