chromium
Many studies suggest that this mineral accelerates the proliferation of muscle tissue in our body, while at the same time helping to reduce adipose tissue, and therefore may contribute to weight loss. In addition, chromium helps balance blood sugar levels and helps maintain constant blood sugar levels, thus preventing hunger pangs and binge eating. However, the effect of the mineral depends on the initial state of the chromium reservoir in our body, its consumption amounts in the diet, the composition of the supplement taken, and the duration of its intake.
The recommended dose per day: 500 mcg with food (it is recommended to take chicory picolinate, which is a type that is more available to the body biologically). Glucose levels should be consulted by a physician.
iron
Iron deficiency is especially common in women. The causes of this are increased bleeding during the menstrual cycle, which causes the loss of red blood cells and iron, and weight loss diets. Iron deficiency can cause headaches, irritability, and impaired mental functions. Do not start consuming an iron supplement without performing a blood test beforehand, as excess iron can be harmful. Be sure to check not only the levels of free iron in the blood but also the levels of ferritin, which represents the iron stores in our body. If the tests indicate an iron deficiency, follow your doctor's instructions.
calcium
Aside from its great importance for maintaining bone health, cumulative studies in recent years suggest that calcium also plays an important role in maintaining body weight
properly. These studies show that increased consumption of calcium-rich foods increases the breakdown of fat in the body's fat cells, and conversely, that low calcium intake causes the fat cells to increase and increase their fat production. For example, a study published in the United States in 2000 that followed 18- to 31-year-old women who lost weight and consumed less than 1,850 calories a day for two years found that high calcium intake helped their diet. The women who consumed 1,000 mg of calcium per day lost an average of 2.25 kg during the two years, while those who consumed 700 mg of calcium reduced only one kg.
Recommended dose per day: 800 - 1,000 mg.
For postmenopausal women: 1,200 mg.
Vitamin D
Vitamin D has also been a star in many diet studies in recent years. How it contributes to weight loss and maintaining healthy body weight is still not entirely clear, however since this vitamin is one of the critical factors in calcium absorption in the gut, it has at least an indirect role in maintaining a healthy weight. What has been found in studies is that in people who are obese, the vitamin levels in the blood are significantly lower compared to people who are not obese. At the same time, it was found that the enrichment of the menu with a combination of vitamin D and calcium increased the metabolism of body fat in the participants.
Until a few years ago, it was common to think that in sunny countries obtaining vitamin D, which is mainly caused by the sun's ultraviolet radiation, is not problematic. But studies from recent years show that even in countries where there is no shortage of sun, such as Israel, quite a few people suffer from vitamin D deficiency.
Recommended daily dose: 400 international units. It is recommended to ask your doctor for a blood test (in the health basket) to check the level of the vitamin in your blood, to make sure that you do not suffer from a deficiency that requires a higher dose.
L Carnitine
The amino acid L-carnitine, which is naturally produced in our body, monitors the transfer of fats from their storage stores in the liver and muscles to the mitochondria - the energy producers of the cells. This acid helps the body create energy from our adipose tissue, thereby reducing the accumulation of fats in it. At the same time, it improves energy production in the muscles.
The recommended dose per day: 500 mg on an empty stomach.
A daily dose of food: 150 grams of beef contain about 100 mg
Vitamin B6
If you are on an extreme or varied weight loss diet, such as a protein diet or a juice diet, you should know that they can cause an acceleration in muscle breakdown - a result
Undesirable, because the higher the muscle mass, the higher the calorie burn even in a state of rest. Since vitamin 6B is necessary for the proper production of proteins, the increased breakdown of muscle proteins leads to greater utilization of the vitamin and may result in a deficiency in it. In addition, vitamin 6B also plays an important role in the production of serotonin, a neurotransmitter whose high levels cause a good mood, calmness, desire to sleep, and a feeling of satiety.
The recommended dose per day: 50 - 100 mg with food. Consult a doctor and perform a blood test to check if there is a deficiency. On a long diet, it is recommended to perform periodic tests to monitor vitamin levels.
A daily dose of food: 1.3 mg up to age 50, 1.5 mg for women, and 1.7 mg for men over age 51.
