When it comes to weight loss, I’m often telling women it isn’t just about exercising as much as you can or ‘dieting’.
In fact, this can be counterproductive and cause you to hold on to the weight.
For healthy weight loss and fabulous results, your best bet is to focus on proper nutrition. In many cases, this equates to eating MORE. I kid you not! But the key is the right kind of MORE. 😊
This includes all of the vitamins, minerals, and other nutrients that help you live a healthier life, while also burning fat.
Here are three nutrients to add to your diet:
1. Wholegrains
Gotta love a wholegrain.
The definition of wholegrain according to Food Standards Australia New Zealand is any food that uses every part of the grain including the outer layers, bran and germ.
Wholegrains are recommended for many different types of diets, even some low-carb diets. I class them as ‘good’ carbohydrates and they’re one of the essential three macronutrients which include (lean) protein, (healthy) fat and (complex) carbohydrates. True wholegrains aren’t heavily processed and they contain a lot of important nutrients and high amounts of fibre which your gut loves. And you definitely want more fibre in your diet if you aim to burn more fat and calories.
NB: if you’re over 40 ‘good’ carbohydrates are essential. We need them for fuel and if we don’t have enough the body will ‘steal’ some protein stores which will take away from our tissues, bones and muscles.
Photo by Franco Antonio Giovanella on Unsplash
You don’t need too many, about the size of the top of your hand with your fist closed is a good gauge.
Wholegrain and high fibre content foods are:
- Brown rice
- Buckwheat (a favourite at Youology HQ)
- Old fashion rolled oats
- Bulgur
- Millet
- Wholegrain bread and pasta
Here’s a handy little illustration of portion sizes using your hands as a guide which is so much more user-friendly than grams and mls! It’s from some of my studies with Precision Nutrition. I’d double the veg!
2. Vitamin D and Calcium
Both vitamin D and calcium are important when you’re getting healthy and losing weight. These nutrients help burn more fat by building muscle mass and protecting muscles and bones as you grow older. Many people automatically think of dairy products when it comes to calcium however, it’s not the only source. As well as that many people become dairy intolerant as they grow older.
Other sources of calcium include:
- Sesame and chia seeds
- Beans and lentils
- Broccoli
- Spinach
- Kale
- Edamame beans
- Sardines
Foods containing vitamin D include:
- Oily fish
- Egg yolks
- Mushrooms
Our favourite way to get a dose of vitamin D is by getting the sunlight on our skin at least 15 minutes per day.
3. Iron
Photo by James Sutton on Unsplash
Another nutrient it’s a good idea to ensure you’re getting enough of is iron. Iron is found in lean protein, vegetables, and lentils and it’s vital to transport oxygen into the blood. Not enough will lead to fatigue, disruption of digestive processes and, worst-case scenario, anaemia. We need energy and good gut function to burn fat quite apart from optimumal health.
That said, you don’t want too much iron. As a woman, you need 18mg per day from age 19 to 50, and from 51 just 8mg per day.
Many people automatically equate iron with red meat but for the plant-powered among us, there are some great options.
Plant sources of iron include:
- Spinach
- Kale
- Lentils
- Tofu
- Cashews
- Dark chocolate (I can see you happy dancing! 💃🏽)
Tip: Adding the green veg and lentils together to create a low-fat chilli or soup is filling and loaded with iron and other essential nutrients.
Why not add some of these to your diet (if you haven’t already).
Make soup, salad or smoothie and enjoy!
Bon appetit.
THANKS FOR STOPPING BY!
YOURS IN HEALTH & HAPPINESS 😀
