We are not all equal when it comes to weight loss. Genetic factors, sex and age seem to be the most obvious elements… But they are not the only ones! Certain micronutrient deficiencies can also have consequences on our weight and be big brakes for losing it. The good news ? Unlike your genes, gender and age, you can affect your micronutrient status.
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Magnesium: the all-purpose mineral
every organ in your body needs magnesium to function properly. it is so popular in our body that it is often over-consumed and almost all of us are deficient.
It activates the enzymes involved in the digestion, absorption and use of proteins, fats and carbohydrates. if you miss it, you can develop food cravings linked to low blood sugar, anxiety and a tendency to overeat making weight loss practically impossible.
Magnesium also helps insulin guide glucose into cells to be used for energy. when there is not enough magnesium available for this process, blood glucose and insulin levels rise, glucose is stored as fat, and extra insulin puts you at risk for diabetes.
Magnesium also reduces the effects of stress and therefore the food impulses associated with it. and moreover, you probably already know that stress triggers the release of a hormone called cortisol, which slows down your metabolism and can even increase your fat storage. with a slow metabolism, it becomes very difficult to lose weight.
Magnesium is found in fruits and vegetables, whole grains, legumes but also in oleaginous fruits and dark chocolate, both ideal for snacking. moreover, even without a blood test, it is not contraindicated to supplement from time to time.
Omega 3: fat against fat
Omega 3s are involved in many bodily functions and play a particularly important role in the development and function of the brain, in the regulation of inflammation, depression, breast cancer and tdh disorder with / or without hyperactivity ( tdah). they also act on weight loss, at least in part, by limiting the transformation of pre-fatty cells into fat and by thinning the cell membranes to facilitate destocking.
There are several types of omega 3 fatty acids and the most important can be classified into two groups:
> Essential omega 3: in principle alpha-linolenic acid (ala) is the only essential omega 3 fatty acid because our body cannot manufacture it and it serves as the basis for the synthesis of all the others. it is found in a wide range of plant foods: nuts, hemp seeds, chia seeds, flax seeds, rapeseeds, camelina seeds and the oils derived from them are the richest sources. salad side, there are many in purslane.
> Long-chain omega 3s: the two best known are eicosapentaenoic acid (epa) and docosahexaenoic acid (dha). we can synthesize them from ala but there are many limiting factors such as certain mineral deficiencies and you should know that our body only transforms 2 to 10% of ala. therefore, it is advisable to bring it in our diet. they are mainly found in fish oil and fatty fish, but also in seafood, seaweed or even products from animals fed on plants naturally rich in omega 3.
Iodine: thyroid conductor
we need adequate levels of iodine in our bodies to produce thyroid hormones that regulate the body’s metabolic energy. iodine deficiency tends to slow down our thyroid resulting in a slower metabolism that prevents effective fat burning. tired, lazy, overweight or irritable? you may be the victim of this phenomenon and your weight loss goal is difficult to achieve. iodine deficiency is a major cause of thyroid dysfunction and it is estimated that 95% of people are deficient in this mineral.
To avoid getting there, regularly consume seafood (seafood, fish and algae) but also egg yolk and why not meat and cheese from animals raised in iodized land (meadow lamb salted, sheep cheese from the Pyrenees…). and the little salt that you use in cooking (yes, if you read correctly, because remember that it is necessary to limit its consumption in salt) can be an iodized salt.
Iron: energy to function
iron is a major player in the body, paving the way for several important physiological functions, including the transport of oxygen in your red blood cells and the production of atp, essential for cellular energy. low iron levels are associated with fatigue, decreased performance and focus, mood disorders and even hair loss. and while it may come as a surprise, iron not only affects your energy, it can also have an impact on your waistline.
You are idling, so are your cells!
The less oxygen the cells receive, the less efficient they are… and the more difficult the weight loss. a proven deficiency can be supplemented. but a simple insufficiency is already a big brake. red meats, organ meats and seaweed are excellent sources of well-absorbed iron.
Vitamin D: the secret weapon
in many scientific studies, low levels of vitamin d are often seen in overweight people. it has even been revealed that an increase in vitamin d levels would lead to a decrease in body fat1. the hypothalamus (the very small part of your brain that regulates hormonal functions, among other things) detects low levels of vitamin D and responds by increasing body weight as well as releasing hunger-stimulating hormones. but at the cellular level, vitamin D has another “weight” benefit. it can prevent the growth and maturation of fat cells.
so if you thought that its role was limited to bone growth and immunity regulation, reset the counters.
Did you know ?
In adulthood, vitamin D is synthesized in our body from cholesterol under the effect of the sun’s rays. this is partly why it is most often lacking in winter.
so, whatever the season, we advise to clear at least your forearms and your face at least 30 minutes to 1 hour per day.
Your weight is actively regulated by your brain. so that your brain can determine when and how much to eat, it processes several types of information. some of the most important signals for the brain are the hormones that fluctuate in response to food and vice versa serve as signals for food intake. however, a higher protein intake increases levels of satiety hormones (reduced appetite) while reducing the levels of the hunger hormone, ghrelin.
another major problem is late night snacking. many people who tend to gain weight have cravings for evening or night snack. these calories are often “empty” and are added to all the others consumed during the day. sufficient protein consumption during the day will provide the necessary elements for the synthesis of serotonin, a hormone which has the effect, among other things, of reducing cravings for sweet things and the desire to snack in the evening and at night to promote your loss weight.