1. Fiber
A healthy gut microbiome plays an important role in weight control by reducing inflammation - factors related to insulin resistance and obesity. Prebiotic fiber nourishes probiotics, while fermented foods such as yogurt, avocado or curd are probiotic-enhanced. The recommended amount of fiber for adults is about 25-38 g/day, depending on gender and age; women under 50 need about 25 g/day, and over 50 need about 21-22 g.
2. Good fats (omega-3)
Omega-3 helps reduce inflammation, improve fat metabolism and support visceral fat loss. This antipult also helps stabilize blood sugar, limiting fat accumulation when dieting. Good sources of omega-3 for weight loss include salmon, sardines, flaxseeds, chia seeds, and walnuts. You should supplement omega-3 regularly from natural foods instead of overusing tablets.
3. Protein
Protein helps form firm muscle mass and increases the body's energy expenditure, even at rest, thanks to its higher thermogenic effect than starch and fat. Daily protein needs vary according to weight, age, and exercise level. For people with low physical activity, the recommended protein intake ranges from 0.8-1.2 g/kg of weight/day. People who exercise regularly or do high-intensity exercise may need 1.2-2.2 g/kg/day to support fat loss and maintain muscle.
4. Iron
Iron helps transport oxygen to cells, maintains energy and exercise performance. Iron deficiency makes the body tired, reduces the ability to burn calories and easily gain weight. Women of reproductive age should pay attention to supplementing iron from lean red meat, liver, eggs, lentils, spinach.
5. Magnesium
Magnesium is involved in many metabolic reactions in the body, especially energy metabolism and blood sugar regulation, thereby contributing to controlling insulin resistance and the risk of weight gain.
People who are losing weight should prioritize foods rich in magnesium such as almonds, cashews, peanuts, spinach and beans. The daily magnesium requirement in adults is about 310-420 mg. Overdose supplementation is not recommended because it can cause digestive disorders, especially diarrhea.
6. Calcium
Calcium is not only necessary for bones but also participates in regulating the process of fat breakdown. Many studies show that adequate calcium supplementation can help reduce fat accumulation, especially in the abdomen. Calcium also supports muscle activity, making training more effective. Healthy sources of calcium include low-fat milk, yogurt, cheese, sardines, tofu and green leafy vegetables.
7. Vitamin C
Vitamin C is a powerful antioxidant that helps reduce inflammation and limit weight gain. This substance also helps the body burn fat more effectively during exercise. Good sources of vitamin C include oranges, kiwis, strawberries, guava, and broccoli. The average vitamin C requirement in adults is about 75-90 mg/day.
8. Zinc
Zinc plays a role in regulating appetite, reducing inflammation and improving insulin sensitivity, thereby supporting the reduction of belly and hip fat - areas that are prone to fat accumulation. This substance is abundant in oysters, crab, lobster, beef, cashews and pumpkin seeds.
