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Weight Loss & Mineral Deficiency

Some weight loss diets restrict calories to such low levels that they also restrict nutrients that our bodies need to function properly. Vitamins are prescribed for those who are using restrictive diets to lose weight. Attention to minerals is necessary also.

  1. Well Balanced Diet

    • The best way to avoid mineral deficiencies is to eat a well balanced diet that has plenty of variety. A balanced meal plan is also the best approach to weight loss in a safe and healthy manner. Calories are important when you are trying to lose weight, but you should never restrict calories to the point where more than two pounds of weight loss will occur in one week. A five hundred calorie cut in the total amount of calories per day required to maintain your current weight will give you a one pound weight loss at the end of a week. More calories can be burned through exercise to give you an additional pound of weight loss in a week. More than this amount may be unsafe and unhealthy.
      Plan your meals to include protein from lean sources like soy or lean meats, poultry and fish. The carbohydrates that you choose for a weight loss plan should include fruits vegetables and whole grains. Healthy fat is also required for a balanced diet. Stay away from trans fats and use healthy fat such as olive oil instead.

    Supplements

    • A high quality multivitamin that also includes minerals is a good way to avoid mineral deficiency on a weight loss plan. Deficiencies in some minerals, such as magnesium, may result in the inability to lose weight.
      To find the best multivitamin for your needs, look for one that gives you all of the recommended daily requirements. A calcium supplement is recommended if you are unable to get 1200 mg of calcium from your diet and a multivitamin. This is an especially important mineral for women in menopause.

    Food Groups

    • A weight loss program should not skip any of the food groups. You should be getting most of your vitamins and minerals from food. Skipping entire groups may result in a mineral deficiency. Look for substitutes if you are unable to eat foods from some of the groups such as meat and fish. The USDA guidelines are a good place to start for developing your healthy weight loss plan.

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