Summer is coming, a period of exposed legs, sculpted bellies and light dresses. At the turn of May and June, many people who have slightly neglected their figure in the winter, try various diets to quickly help get rid of fat. Of course, the desire to lose unnecessary kilograms – especially when you have a lot of them – is a very good motivation, but you should remember that diet is not equal to diet and some ways of eating quickly lead to deficiencies …
Vitamin deficiencies they are not something you can wave your hand at and say: “it’s hard, I’ll survive, anything for a slim waist!”. Remember that the lack of certain nutrients will quickly result in skin deterioration, hair loss, brittle nails, as well as general poor well-being and (over time) deterioration of health. And you don’t want to look slim but exhausted, sad and sick at the same time?
You are on a diet? Watch out for shortages!
Shortages are caused by all diets limited to a narrow group of products (Dukan diet), or focusing on drastic reduction of consumed calories. Excluding any ingredient from the menu carries the risk of deficiencies and deterioration of health. Remember that the most important in your slimming diet should be vegetables and fruits, but do not forget about other ingredients. Two vitamins will be especially valuable for you during the diet: C – improves skin hydration and all B vitamins – support the burning of carbohydrates.
Products containing B vitamins are mainly: spinach, garlic and walnuts. In addition to the fact that they are involved in the burning of carbohydrates, they also support the formation of red blood cells, the processing of fatty acids, and contribute to the proper functioning of the thyroid gland.
Vitamin C is so important because it plays an important role in the synthesis of norepinephrine, a substance that affects the fat storage process, which is produced by the adrenal glands. In addition, vitamin C supports the absorption of iron and eliminates fatigue. You will find it primarily in: parsley, grapefruit and blackcurrant.
An ideal slimming diet that does not lead to deficiencies in the body has the right proportions of calories: from proteins – 30%, from fats – 30%, from carbohydrates – 40%. It is this division that promotes the work of hormones, which are responsible for the proper functioning of our metabolism (and fast metabolism is a slimming aid!).
Most often, when using diets that limit the consumption of proteins, fats and carbohydrates, we are exposed to deficiencies:
- Vitamins D. – which affects our bones, its lack can lead to osteoporosis. It dissolves in fats, so you need to supply them to the body,
- Vitamin E – the vitamin of youth. We find it in eggs, nuts and vegetable oils,
- Vitamins A, K and C.
How to lose weight healthily?
First of all: don’t mess around! Use simple, proven methods. Eat less, but more often, diversify your meals, move. Then you will not need any slimming supplements or special, drastic diets that do more harm than good.