BEST 7 ingredients that are good to eat while on a diet | Does Calcium Help Metabolize Fat?

Diet BEST 7

  1. Multivitamin
  2. Dietary fiber
  3. Garcinia Cambogia
  4. protein
  5. Calcium supplement
  6. Probiotics
  7. Omega-3 

You won't lose weight if you don't eat

When you exercise to lose body fat, the body fat moves out of the body through several metabolic processes. At this time, you need various nutrients such as B vitamins, calcium, magnesium, and iron.  However, if you look at the diet of those who are determined to lose weight, they often eat only vegetables or fruits and avoid meat or animal products. That's where the problem lies. That's because about half of the vitamins and minerals that help you lose weight are found in animal foods.

If you have anemia, start with anemia treatment.

People with anemia also do not lose belly fat well. Our bodies need oxygen to burn off body fat. Iron plays a role in supplying oxygen to body tissues, and anemia patients with low hemoglobin levels naturally lack oxygen supply in the body. If you have anemia, it is better to treat anemia first before dieting and start a diet. The necessary iron is also found in red meat, such as beef.

The king of diet is diet control

There are certain things to keep in mind when taking nutritional supplements and supplements while dieting. Weight loss is indeed the most important thing to reduce the calorie intake of food above all else. Exercise alone can't keep up with what you eat. A can of sports drink that I casually drink is about 100 to 120 kcal. To get rid of this with exercise, you have to walk for 20 to 30 minutes. The calorie content of 1 gombo bread is about 300 kcal. To burn these calories, you would need to walk for 1 hour and 20 minutes. To lose weight successfully, first reduce the amount of food, and take the help of the following nutritional supplements.

01

including B vitamins

multivitamin

For body fat to burn well in our body, the stove that burns body fat in the muscles must work well. B vitamins play a role in helping to burn body fat well. Even when dieting, multivitamins are essential. This is because the various minerals contained in multivitamins are not only involved in body fat metabolism but also reduce fatigue.  When you're tired, your activity level decreases and you can't exercise properly, making it difficult to lose weight. In particular, people who consume less than 1,200 kcal per day have difficulty in consuming nutrients properly, so it is recommended to take a multivitamin.

02

Contains kidney bean extract

Dietary Fiber

Kidney bean extract, pha-seolamin, has the effect of slowing the absorption of carbohydrates into the body. Carbohydrates are broken down into glucose by amylase and used for energy. Pazeolamine inhibits the action of amylase, which breaks down carbohydrates, thereby reducing the absorption of ingested carbohydrates into the body. Dietary fiber reduces hunger and helps to expel fat from the body.  It is known that if you consume 5 to 40 grams of fiber per day, you can lose 1 to 3 kg more. Dietary fiber preparations, when taken with plenty of water 30 minutes before meals, swell in the stomach to reduce hunger and reduce the absorption of carbohydrates and fats from meals.

03

Garcinia Cambogia

Helps reduce body fat

Garcinia Cambogia (Hydroxycitric acid / Garcinia Cambogia) is an ingredient extracted from the peel of a tropical fruit called Cambogia, which is native to India and South Asia. Commonly known as a citrus extract. It has the effect of inhibiting the process of converting carbohydrates into fat and storing them. Taking it along with kidney bean extract and dietary fiber while eating a low-calorie meal can help reduce body fat.

04

protein

muscle as a source of strength

As protein itself is metabolized, it not only consumes energy but also increases muscle production. The source of strength is a muscle, and the more muscle you have, the more smoothly you burn body fat and lose weight. When you're on a diet, you need more protein than usual.  People who don't eat meat or dairy, in particular, may not be getting enough protein, so you can try a protein powder. Consuming protein powder, usually within two hours before or after exercise, can increase muscle building and reduce exercise-induced muscle damage. Most of the beverages that athletes drink before and after exercise are amino acid-rich protein powders. Among amino acids, amino acids such as leucine, isoleucine, and valine are especially helpful when dieting. This is because it increases endurance as well as muscle and energy production. Of course, it should be a pure protein powder that does not contain drugs such as anabolic steroids that are added to grow muscles in a short time.

05

calcium supplement

Helps with fat metabolism

Calcium supplements indirectly help reduce body fat.  In several studies, supplementation with calcium has been shown to reduce weight in people with poor calcium intake. It is known that this is because when calcium meets fatty acids, it forms a kind of solid soap, which inhibits the absorption of fat in the intestines, and calcium itself promotes fat metabolism. However, if you are already consuming enough calcium, additional calcium intake will not help you lose weight.

06

probiotics

Intestinal beneficial bacteria predominate

Recently, many papers have been published that show that the distribution of microbes in the gut is related to obesity. The distribution of microbes in the gut is different between obese and lean people. You need to make the microbes in your gut that help you lose weight predominate.  Probiotics improve the environment in the intestines, such as reducing harmful bacteria, and they also play a role in promoting fat metabolism

07

Omega-3

reduce the inflammatory response

Many people are puzzled when you tell dieters to eat omega-3s. This is because it is clear that no matter how good fat is, there is 9 kcal per gram. However, omega-3s promote the burning of fatty acids for energy production and reduce obesity-related inflammatory responses in blood vessels and tissues.  Abdominal obesity increases the inflammatory response in the body, which increases the likelihood of vascular disease and several cancers, including breast, colon, and prostate cancer. In particular, it is recommended to supplement with omega-3 after about a month of starting the diet. Low levels of omega-3s in the blood increase depressive tendencies, drain mental energy, and reduce the will to exercise. In addition, omega-3 plays a role in preventing primitive adipocytes from differentiating into adipocytes. After liposuction, theoretically, there should be no more fat in the area. However, if you eat a lot over a long period, even in areas that have undergone suction surgery, you may gain body fat again. This is because primitive fat cells differentiate into mature fat cells when too many calories are supplied. As such, omega-3 prevents the differentiation of primitive adipocytes into mature adipocytes and has the effect of suppressing obesity-related vascular disease or chronic inflammation. People who are on a diet after the age of 40 with concerns about adult diseases are advised to take omega-3 together.
Esther Lyuh, Doctor of Preventive Medicine, Seoul National University