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Losing weight is not just about cutting calories or spending hours at the gym, but about making the right choices when it comes to what you put into your body. At Batash Endoscopic Weight Loss Center, Dr. Steven Batash and his team of experts understand that weight loss is complex and that it takes a combination of strategies to reach success. In addition to offering innovative, non-surgical procedures and prescription weight loss medications, we also educate our patients on the importance of proper nutrition.
Today we are going to provide an overview of some of the best vitamins, supplements, foods, and drinks that can help boost your weight loss efforts.
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Vitamins
Your body needs certain vitamins to function at its best, and some of them can also help with weight loss. Vitamins can help by improving your metabolism, energy levels, and the rate you burn fat. Here are some of the key vitamins that can help you lose weight.
Vitamin D
Vitamin D helps your body metabolize fat and with insulin sensitivity, and studies have reported that individuals with low vitamin D levels may have a harder time losing weight. You can get vitamin D from sunlight, certain dairy products, and supplements.
B Vitamins
B vitamins, including B12, B6, and B, help to convert food into energy as well as help your body efficiently break down carbohydrates, fats, and proteins and prevent the storage of excess fat. Good sources include lean meats, eggs, dairy, leafy green vegetables, beans, peas, and some fortified cereals.
Vitamin C
Vitamin C is known to be a powerful antioxidant that helps your body burn fat more efficiently during physical activity and exercise. It also helps keep your immune system healthy and reduces food cravings resulting from stress. Oranges, bell peppers, and strawberries are great natural sources.
Magnesium
Magnesium is technically classified as a mineral and helps to regulate your blood sugar and to reduce cravings. It also helps your muscles grow stronger and function at their best, which is important for strength training. You can find magnesium in nuts, seeds, leafy greens, and supplements.
Weight Loss Supplements
Supplements alone cannot melt away the pounds, but when combined with a healthy diet and active lifestyle, they can help make your weight loss efforts count for more. Some of the top weight loss supplements include:
Probiotics
Many people do not know it, but gut health plays a major role in digestion and metabolism. Probiotics can help balance the bacteria in your gut and improve your digestion process as well as reduce bloating. Some sources of probiotics include yogurt, kefir, and probiotic supplements.
Green Tea Extract
Green tea is full of antioxidants called catechins, which help boost your metabolism and enhance fat-burning capabilities. In addition to drinking green tea, you can find concentrated green tea extract in supplement form.
Fiber
Supplemental fiber can help you stay fuller for a longer time, help prevent overeating, and lower your daily calorie consumption. Psyllium husk and glucomannan are two types of supplements that are available to help with fiber intake.
Omega-3 Fatty Acids
You can find omega-3 fatty acids in fish oil and flax seeds, which help to reduce inflammation, regulate your metabolism, and improve insulin sensitivity to make it easier for you to lose weight.
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Best Foods For Weight Loss
What you eat matters when you are trying to reach or maintain a healthy weight. Eating the right foods can help boost your metabolism and reduce hunger or alleviate food cravings. Conversely, eating the wrong types of food can make your weight loss journey harder, if not impossible. When you are trying to lose weight, it is important to remember that your goal is to reduce your calorie intake without sacrificing getting the essential nutrients your body needs.
Lean Proteins
Protein keeps you feeling full and helps to build and maintain muscle mass, which boosts your metabolism. When your protein levels are where they are supposed to be, your body is less likely to store fat. Some great options to include protein in your diet include:
- Chicken breast
- Turkey
- Fish like salmon, tuna, cod, etc.
- Tofu
- Eggs
- Greek yogurt
High-Fiber Foods
Fiber keeps you full longer, helps keep your digestion process on track, and helps with weight loss. Some foods that are rich in fiber include:
- Oatmeal
- Lentils
- Beans
- Chia seeds
- Avocados
- Whole grains
Healthy Fats
Many people do not know that there are certain fats that can actually help you lose weight. The important thing is choosing the right ones. Some fats that should be included in your weight loss diet include:
- Avocados
- Nuts (almonds, walnuts, cashews)
- Olive oil
- Fatty fish
Low-Calorie, High-Volume Foods
Certain foods are low in calories but take up a significant amount of space in your stomach, keeping you feeling satisfied without eating too many calories. Foods that are high in volume but low in calories can help you eat more without overeating. Some good options include:
- Leafy greens like kale, spinach, and lettuce
- Cucumbers
- Berries
- Zucchini
Best Fruits For Weight Loss
Many fruits can help provide additional fiber and are naturally low in calories and packed with nutrients that help boost the metabolism and trigger fat burning. Here are some of the best fruits for weight loss:
- Berries like strawberries, blueberries, and raspberries.
- Apples
- Grapefruit
- Pears
- Oranges
- Watermelon
- Bananas
- Kiwi
Drinks That Can Help with Weight Loss
There are many beverages that can add a significant number of calories to your daily intake without providing any benefits. What you choose to drink is just as important as the foods you eat. Some beverages can even help boost your metabolism, reduce your hunger, and help streamline your digestive process. When concentrating on weight loss, drinks you can include in your daily diet include:
Water
Water is the ultimate weight loss drink and, sadly, the most underrated. It helps keep your digestion process on track, helps to fill you up and prevent overeating, and can even temporarily boost your metabolism. It can also be what your body actually needs when you think you are hungry, so make sure you drink enough water every day.
Green Tea
As we mentioned earlier, green tea extract is packed with antioxidants that help burn fat and boost your metabolism. You can drink green tea hot or cold to reap its benefits.
Black Coffee
Coffee can give you an energy boost and help speed up your metabolism because of the caffeine it contains. Unfortunately, to keep calories to a minimum, you will need to drink it black.
Apple Cider Vinegar
Some studies report that apple cider vinegar can help regulate blood sugar and curb appetite. Use one tablespoon mixed with water; drink the mixture three times a day before meals.
Protein Shakes
If you are having a hard time getting enough protein, a good protein shake can help fill in these gaps and works well as a snack between meals. Choose one that is low in sugar (under 5g) and contains other clean ingredients.
There are no magic potions or quick fixes that promote weight loss. It takes making consistent changes to your lifestyle, which includes your diet, the amount of physical activity you get, your hydration level, how much sleep you get, how you manage your stress, and making sure you are giving your body what it needs to function at its best.
Sometimes, it is hard to eat enough of the right kinds of food to ensure we are getting all the vitamins, minerals, and nutrients we need, so supplements can help fill that gap. By incorporating the right vitamins, supplements, foods, and drinks into your routine, you can help your metabolism burn more calories for energy and reduce the storage of fat.
Dr. Steven Batash and the team at Batash Endoscopic Weight Loss Center can create a weight loss program that is customized just for you and your needs. They will provide expert guidance, and support to ensure you have everything you need to reach your weight loss goals. Your plan may include a non-surgical procedure, weight loss medications, nutritional guidance, lifestyle coaching, or more. Set up your consultation today to learn more about how we can help you navigate your way to reaching your goals. For your convenience, we offer both in-person and virtual consultations. Do not delay; take that first big step to enhancing your quality of life and improving your health.
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