Vitamins in the diet – organic compounds that compensate for the lack of nutrients in the body while limiting the calorie daily menu. These nutrients accelerate fat utilization, suppress hunger, strengthen immunity, increase mood, reduce cravings for sweet products, improve skin condition, and stimulate blood circulation.
What vitamins are needed when dieting?
Diet – stress for the body, because a reduction in daily diet entails a reduction in the consumption of certain vitamins. As a result, the optimal balance of nutrients in the body is disturbed, and primary hypovitaminosis develops. This process, in 90% of cases, is accompanied by a decrease in efficiency, deterioration of the skin, increased psycho-emotional excitability, exacerbation of chronic pathologies (herpes, psoriasis, thrush).
To prevent functional disorders in the menu of losing weight, additionally, essential substances are introduced in preparations, dietary supplements.
What vitamins to drink when dieting?
Vitamin C. The main assistant to weight loss, stimulating the conversion of glucose into energy (and not fat). In addition, nutrient increases the body’s resistance to infections, accelerates the production of anti-stress hormone (norepinephrine), improves cholesterol metabolism, strengthens the walls of capillaries.
What vitamins to drink when dieting During diet therapy, it is important to consume 2000 to 2500 milligrams of L-ascorbic acid per day.
With a shortage of substances in the body, the following problems occur: bleeding gums, dizziness, irritability, hair loss, tachycardia, dry skin.
Vitamin E. Natural antioxidant that improves the metabolic processes in the dermis. Along with this, the “beauty” vitamin controls lipid and carbohydrate metabolism, supports skin turgor (by stimulating collagen synthesis), regulates the production of sex hormones, shortens the period of muscle regeneration, and reduces psycho-emotional excitability.
With a diet, the need for an element increases to 30 milligrams per day.
The first signs of a lack of tocopherol in the body are muscle weakness, tingling in the limbs, hair loss, dry skin, mood swings, and a decrease in libido.
Vitamin A. The strongest antioxidant factor responsible for the normal condition of the skin (including a beautiful complexion). Retinol accelerates the recovery of epithelial and muscular tissues, prevents epidermis “sagging” (with weight loss), improves visual acuity, improves fat metabolism, increases the bioavailability of iodine (necessary for the correct operation of the thyroid gland).
Vitamin B1The need for vitamin A is 2 milligrams per day.
Vitamin B1. Accelerates the processing of carbohydrates into energy, reduces excessive appetite, improves the emotional background, stabilizes blood sugar levels.
The physiological need for a substance is 1.5 milligrams per day.
Cold limbs, cardiac arrhythmia, irritability, and digestive disorders indicate thiamine deficiency.
Vitamin B2. Normalizes protein, fat and lipid metabolism, accelerates the transformation of glucose into energy, improves the condition of hair and skin, stimulates the production of hemoglobin.
The daily amount is 1.8 milligrams.
With a shortage of substances, cracks appear in the corners of the lips, clouding of the cornea of the eye, tearing, dry mouth, photophobia.
Vitamin B6. It improves the functioning of the thyroid gland (a key element in controlling the metabolism), accelerates muscle recovery after physical exertion, stimulates lipid metabolism, and participates in maintaining the immune response.
The daily need for losing weight is 3 milligrams.
Vitamin B12. Accelerates the process of natural fat splitting, increases efficiency and endurance (during strength training), improves mood.
Daily portion – 0,003 milligrams.
Signs of deficiency: pallor of the skin, inflammation of the papillae of the tongue, palpitations, tingling of the extremities, hair loss, dizziness.
To increase the “efficiency” of the diet, along with vitamins, they consume micro- and macroelements.
List of Essential Substances List of Essential Substances
Calcium. Stimulates the breakdown of fatty tissue, suppresses the feeling of hunger, accelerates muscle contraction.
During the diet consume at least 1200 milligrams of calcium per day.
Chromium. Reduces cravings for sweet foods, activates the metabolism, accelerates the transformation of fat into muscle tissue (during exercise), reduces the content of glucose in the blood.
The daily rate is 0.1 milligram.
Manganese. It protects the liver from fatty infiltration, accelerates the utilization of lipids into energy.
The physiological need for adults is 2 to 3 milligrams per day.
Zinc. Reduces the feeling of hunger, accelerates the breakdown of fats and proteins, improves the appearance of the skin.
Norm is 15 milligrams.
In drawing up the vitamin scheme, it is important to consider the type of diet chosen, its duration and the list of allowed dishes. This approach will help arrest the deficiency of one nutrient and prevent overdose of another. For example, while maintaining a protein diet, losing weight has an increased need for ascorbic acid and fiber. With carbohydrate diets (including vegetarianism), the body desperately needs vitamins E, A, B2, B6, B12. For people who limit lipid intake, it is advisable to enrich the diet with tocopherol, retinol and omega-3 fatty acid capsules.
The best vitamin complexes:
“Alphabet-Diet” (Akvion, Russia). Rich multi-component drug that replenishes the reserves of essential substances in the diet. The complex includes 15 vitamins (C, A, E, D3, B12, B11, B9, K1, H, B6, B5, PP, B2, B1, N), 9 minerals (calcium, chromium, zinc, magnesium, iodine , manganese, selenium, iron, copper), 2 plant extracts (green tea, lemon balm), dietary fiber (inulin), organic acid (succinic).
The daily portion of nutrients is distributed between 3 tablets of different colors: coffee, yellow and gray.
“Alphabet-Diet” take three times a day on a lozenge of each shade (in any order).
“Antioxidant Formula” (Nature’s Way, USA). Organic additive to accelerate the process of natural fat burning and improve the condition of the skin. Phytocomposition includes vitamins (B2, A, E, C), microelements (zinc, selenium, copper), plant extracts (grapes, green tea), flavonoids (quercetin, ubiquinone), amino acid (cysteine).
Retinol deficiency is manifested by deterioration of vision (especially twilight), dryness of the dermis, cracks in the corners of the lips, acne, loss of muscle turgor.
Supplement consume 2 times a day for 1 capsule.
MultiVit Care (Vitaline, USA). Balanced multicomponent composition, compensating for the lack of essential substances in diet therapy. The additive contains 11 vitamins (E, D, H, B12, B9, B6, C, B5, B3, B2, B1), 11 micro and macro elements (calcium, manganese, chromium, magnesium, zinc, copper, iron, boron, iodine, selenium, molybdenum).
“MultiVit Care” take once a day for 2 lozenges after breakfast.
Fitness rhythm (Siberian Health, Russia). The complex consists of two fitoformul – morning (increasing physical activity) and evening (tune the body to rest). The components of the first composition are vitamins (C, D3, PP, A, B1, E, B2, B5, B6, B9, B12, H), the roots of plants (Manchurian aralia, angelica, Eleutherococcus). The second formula contains minerals (zinc, magnesium, calcium, manganese, potassium iron, copper, iodine, selenium), herbal extracts (valerian, St. John’s wort, lemon balm).
Scheme of administration: 1 capsule of the first composition (after breakfast) and 1 pastilka of the second complex (after dinner).
NutriPro Strawberry Diet Cocktail (Nikken, Japan). Multivitamin supplement based on soy protein isolate. Functional drink is designed to adjust body weight and restore the balance of nutrients during weight loss. The premix includes vitamins (E, D3, A, PP, K1, B12, H, C, B9, B6, B5), minerals (chromium, calcium, manganese, zinc, iron, magnesium, potassium, phosphorus, iodine, copper , selenium, molybdenum), dietary fiber (inulin), saccharides (fructose, lactose), lecithin, protein (soy).
To prevent hypovitaminosis (during a diet), take 1 packet of cocktail per day, and to speed up fat burning, take 2 servings of powder twice a day (instead of meals).