Best Supplements to Lose 5 Pounds, According to Dietitians
If you’re trying to lose weight, you’re probably making major adjustments to your diet and nutrition. But it could also mean that you are removing some essential vitamins and nutrients that might actually benefit weight loss.
“It can be difficult to meet all of your nutritional needs through diet for anyone, but it becomes even more of a concern during weight loss due to the calorie deficit,” explains Rebekah Blakely, RDN, Registered Dietitian Nutritionist for The Vitamin Shoppe. “To lose weight, you need to eat fewer calories than your body burns. Fewer calories means fewer opportunities to get all the nutrients you need.”
So, adding certain supplements and vitamins to your routine during a weight loss journey could promote complete health and vitality.
Add Brittany Michels, MS, RDN, LDN, Registered Dietitian Nutritionist for The Vitamin Shoppe, “Supplementation is recommended for anyone who is limiting their food intake, lacking variety in their diet, and / or not consuming an adequate amount of each food group.”
While no supplement will necessarily help you lose weight, making sure you get enough of certain nutrients could help you achieve overall weight loss success. Here are 5 of the best supplements to consider if you’re on a weight loss journey to lose 5 pounds, according to dietitians. Read on, and to learn more about how to eat healthy, don’t miss 15 Underrated Weight Loss Tips That Actually Work.
“Multivitamins are designed to cover the majority of basic nutritional needs and to supplement a healthy diet. When an individual is intentionally in a calorie deficit to support weight loss, a multivitamin has the ability to fill nutritional gaps,” explains Michels.
Blakely adds, “When you are in a calorie deficit to lose weight, it can be more difficult to meet all of the recommended amounts of vitamins and minerals that play a crucial role in our daily functioning, hormone production, mood. , the immune system, etc. . A Multi can help you rest assured that you know you are meeting those needs. “
READ MORE: What taking a multivitamin every day does to your body
“Fiber has many health benefits, but one of the main reasons it is known is its ability to increase satiety. The more fiber a meal contains, the quicker and longer you’ll generally feel fuller, ”says Blakely.
“Choosing foods high in fiber like whole grains, vegetables, fruits, nuts, seeds and legumes will help you reach your daily fiber goals (25 grams for women and 38 grams for men). , with a calorie deficit this can sometimes be more difficult to achieve.Additional fiber can help you meet daily recommendations, or even add a little more, by helping to support appetite and gut health. “
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“Vitamin D is one of the most common nutritional deficiencies. Low levels of vitamin D are linked to depression, anxiety, fatigue, changes in metabolism, suppressed immune system, decreased pancreatic function and hormonal influences to name a few, ”says Michels. “Other symptoms that will trigger my recommendation for a blood test are: having trouble losing weight, poor sleep, low testosterone (vitamin D is needed for testosterone production), poor blood management. blood sugar and digestive disorders (vitamin D malabsorption is common). Vitamin D’s wide range of low impact makes this supplement a must have for the majority of the population, especially those looking to lose weight. “
RELATED: Best vitamin D supplement to take, says dietitian
“Although not everyone needs this herbal supplement, many may find it beneficial. It is an adaptogenic herb that promotes a healthy stress response in the body,” says Blakely. “It has even been shown to reduce the stress hormone cortisol, which is known for its role in the retention of belly fat. Trying to lose weight can add stress to an already busy lifestyle. . Ashwagandha can support you in the pursuit of these goals. Additionally, ashwagandha can help reduce cravings and emotional eating. “
“Probiotics are the beneficial bacteria found in our gut. Proper balance is essential for health and exhaustion can be influenced by many factors including, but not limited to: a lack of fermented foods in the diet, unmanaged stress, processed foods, inflammation, food intolerance, use of antibiotics and digestive problems, ”explains Michels.
“Specific probiotic strains are linked to the health of key areas of the body, such as our immune system, digestive health, respiratory health, mental health and even weight management. Bifidobacterium breve, Lactobacillus plantarum, and Lactobacillus rhamnosus are linked to either lower body fat, belly fat, body weight, reduction in waist and hip circumference, and / or decreased appetite. “
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