Nutritional balance is essential for a healthy and effective diet. If the micronutrients in the body are insufficient while controlling the diet excessively, the appetite increases, the quality of sleep decreases, and body fat increases conversely. It is for this reason that diet regimens, which have recently been spotlighted, emphasize regular meals and nutritional balance rather than extreme diets.
In fact, there are a number of studies that show that obese people lose body fat when micronutrients are supplemented with nutritional supplements and a healthy diet. In particular, the fact that vitamin D, one of the micronutrients, was found to be deficient in most obese people shows that nutrition is very important in diet. Simply put, eating a healthy diet on a regular basis and supplementing micronutrients with sufficient nutrients will increase the effectiveness of your diet.
A healthy diet and smart nutritional supplements are essential
The problem is that in order to provide enough nutrients to our body, the amount of food we eat increases, and as the amount of food increases, the number of calories goes up. If you need to find a way to provide enough nutrients without increasing the number of calories in your diet, nutritional supplements can be the answer. So, which nutritional supplement should you choose?
omega 3 fatty acids
We have a hormone called leptin in our body. It is a hormone secreted from adipose tissue and acts on the brain to suppress appetite and activate metabolism in the body to reduce weight. When the triglyceride level in the body is excessively high, a problem arises in the process of leptin sending a signal to the brain, and as a result, a feeling of satiety is not felt and the amount of food cannot be controlled. This phenomenon is called leptin resistance, and the EPA and DHA components of omega-3 fatty acids help improve leptin resistance by lowering triglyceride levels in the body.
Omega-3 fatty acids also inhibit the synthesis of fat in the liver, allowing the liver and muscles to burn fat for energy. In addition, it has the effect of lowering blood pressure, which helps to prevent chronic diseases.
If you are considering taking an omega-3 supplement, it is better to choose a product containing 600mg or more of EPA and DHA rather than the content of the capsule itself, and take 1.2g per day.
Vitamins B, C, and D
Vitamins are directly related to weight loss. Therefore, for a successful diet, you need to pay attention to vitamin supplementation.
Vitamin B is involved in the metabolism of carbohydrates and fats in the body, helping to burn body fat well. In particular, vitamin B7 biotin promotes metabolism, improves insulin resistance, the cause of obesity, and has a great effect on blood sugar control.
Vitamin C, which we are familiar with, is also a nutrient that helps us lose weight. Vitamin C is a powerful antioxidant and has an effect on blood vessel health and inflammation. In addition, it plays a role in lowering the risk of abdominal obesity. According to a study by Professor Hyejeong Lee of the Department of Food and Nutrition at Eulji University, the risk of abdominal obesity was reduced when the intake of vitamin C was high in women, and the risk of abdominal obesity was also lower in men who did not smoke.
Vitamin D, a fat-soluble vitamin, is a nutrient that is lacking in overweight people. Vitamin D has the effect of inhibiting the formation of new fat cells and accumulation of fat, and reducing the percentage of body fat. In addition, it increases the secretion of serotonin, which suppresses appetite, and testosterone, which increases basal metabolic rate. However, if the body has a lot of body fat, vitamin D dissolves into the body fat and the vitamin D level drops, which ultimately leads to weight loss. In a report from the National Institutes of Health (NIH), researchers found that 383 overweight women lost weight when their blood vitamin D levels improved.
The most effective way to supplement vitamins is to take a multivitamin. When selecting a product, you should choose a product that contains vitamins and minerals evenly, and it is recommended that you choose a product with fortified vitamin B group content. In the case of vitamin C, it is recommended to take it separately, and it is recommended to take 3g a day. However, if taken at once, absorption rate may decrease, so it is recommended to take 1 g 3 times a day.
Lactobacillus
If you look at the intestines of obese people, you can see that the intestinal environment is damaged. If the intestinal environment is damaged, nutrients are not absorbed well even if you eat food, and it is difficult to use nutrients efficiently. When this happens, the nutritional balance in the body is broken, and it can come back to the failure of weight control. That is why it is important to take lactic acid bacteria to restore the intestinal environment to normal. Probiotics made by culturing ‘Bifidobacterium Breve B3’, a human-derived bifidobacterium, are also effective in reducing body fat.
When choosing a nutritional supplement, it is recommended to choose a new biotic product that combines probiotics, which are beneficial bacteria, and prebiotics, which serve as food for beneficial bacteria and help settle the intestines. In addition, it is important to select domestic probiotics. Since the intestinal environment of Koreans and foreigners is so different, it is necessary to select and take probiotics extracted from Korean intestines to increase the rate of intestinal settling.