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Top 10 Ways to Avoid Nutritional Deficiencies While Losing Weight

As you focus on your weight loss program, it is important not to place yourself at risk for nutritional deficiencies. Weight loss can be challenging and it requires the body to be functioning optimally. When the body is missing a key ingredient, body processes will not work as efficiently. This sometimes can lead to weight plateaus and other health conditions. Refer to the list below to make sure you are getting all the essential nutrients and not placing yourself at risk for nutritional deficiencies.

  1. EAT A BALANCED DIET. Diet programs that require you to eliminate food groups for an extended period of time are not ideal. The human body is complex and requires a variety of nutrients. Each food group provides unique nutrients and is designed to work together as a team to provide you with all necessary components.

    2. vitamins


  2. TAKE VITAMIN AND MINERAL SUPPLEMENTS IF NEEDED. You would benefit by taking a general daily multivitamin that is based on your age and gender. Specific illnesses or populations and some medications interact with vitamins so consult with your healthcare team prior to starting any supplements. Individuals who have undergone bariatric surgery should be taking specific bariatric supplement recommendations

  3. HAVE YOUR LABS CHECKED YEARLY. If you have been on a strict weight loss plan or are concerned with vitamin/mineral intake, ask your healthcare team to check your labs. Some of the most common deficiencies associated with weight loss include iron, vitamin D, calcium, folic acid, and vitamin B12.

  4. KNOW THE SIGNS OF NUTRITIONAL DEFICIENCY If you are on a diet that requires elimination of specific food groups, consumption of less than 800 calories a day, or a small list of "approved" foods, below are some of the more common deficiencies seen with weight loss and associated symptoms:
    • Calcium: brittle nails, cramps, delusions, depression, insomnia, irritability, osteoporosis, tooth decay, periodontal disease, and palpitations.
    • Folic acid: anemia, diarrhea, fatigue, headaches, insomnia, loss of appetite, shortness of breath, weakness.
    • Iron: anemia, brittle nails, confusion, constipation, depression, dizziness, fatigue, headaches, inflamed tongue, mouth lesions.
    • Vitamin B12: anemia, constipation, depression, dizziness, fatigue, headaches, irritability, mental disturbances, moodiness, mouth lesions.
    • Vitamin D: burning sensation in mouth, diarrhea, insomnia, nervousness, osteomalacia, scalp sweating.

  5. REGULAR BOWEL MOVEMENTS.Problems with bowel movements sometimes can be a result of lack of fiber, hydration, or vitamin B12 or iron deficiency. On the other hand, chronic diarrhea or dumping can lead to excess excretion of many of the water soluble vitamins including thiamin, riboflavin, niacin, B6, folate, and vitamin C.
    6. fruits and vegetables
  6. EAT 5 TO 9 SERVINGS OF FRUITS AND VEGETABLES DAILY. Fruits and vegetables are packed with vitamins and minerals. Try to eat a variety of different colors. Red fruits and vegetables are rich in lycopene, orange and yellow produce contain beta carotene, flavonoids, potassium, and vitamin C. Green products contain high levels of lutein, calcium, and folate.

  7. . CHECK YOUR PROTEIN STATUS. Protein is essential for building lean body mass which burns more calories than fat mass. In addition, protein plays a big role in satiety. Many times diets will either eliminate protein sources due to a misconstrued fear that it contains high fat levels or the fact that protein sources are difficult to tolerate after bariatric surgery. The Recommended Daily Allowance for protein is .8 g per kg of body weight. [To determine your protein needs take your weight in pounds and divide by 2.2 which gives weight in kilograms; then multiply by .8.] Use this as a starting point and minimum amount of protein you should be consuming daily. Look for signs of protein deficiency such as hair loss, brittle hair, fatigue, muscle weakness, edema, and delayed wound healing.

  8. CHECK FOR MEDICATION INTERACTIONS. Some medications interact with vitamins and minerals causing excess excretion, decreased absorption, or binding all of which make the nutrient unusable by the human body. On the other hand, some supplements can cause medications to be less active. Ask the healthcare team about any possible interactions and if supplementation is advised.

  9. AVOID OVER-THE-COUNTER DIET PILLS. Diet pills should always be consumed under the supervision of a physician. Most of the OTC diet products are ineffective and possibly dangerous. Keep in mind that these products are not regulated by the Food and Drug Administration. OTC pills may cause dangerous and unwanted side effects including harmful interactions with vitamins and minerals.

  10. EAT WHOLE GRAINS. While in recent years carbs have received a bad reputation, whole grains contain a significant amount of vitamins. Make sure to choose whole grain products that contain antioxidants, vitamin B, vitamin E, magnesium, iron, and fiber. Try to avoid processed white and refined carbs.

For more information on vitamins visit the National Institutes of Health Office of Dietary Supplements.

Sources:

  • http://dietary-supplements.info.nih.gov/

Images:

  • http://www.fitbuff.com/ill-have-one-large-chicken-breast-with-a-side-order-of-multivitamins-please/
  • http://www.feelwellforlife.com/antioxidants.html