Whatever dietary guideline you choose to follow as you strive to shed pounds, keep in mind that losing weight without maintaining basic nutrition is foolish and potential harmful. To ensure maximum health while dieting, head the following precaution:
Daily vitamins and minerals – When you’re trying to lose weight, you have to be careful that you’re getting enough nutrients. But exactly how much is enough? Following are the most current U.S RDI (Reference Daily Intake) standards for the major vitamins and minerals that your body needs. 5000 IU vitamin A, 2mg vitamin B6, 6mg vitamin B12, 60mg vitamin C, 400 IU vitamin D, 30 IU vitamin E, 1g calcium, 2mg copper, 18mg iron, 400mg magnesium, 1g phosphorus.
Important of protein – While focusing on cutting calories, you mustn’t neglect dietary protein. If any dieter is at risk for a protein deficiency, it’s someone who’s on an excessively low risk diet (below 1000 calories or so a day). When you eat too little protein you may lose muscle and bone. A very low protein diet and the resulting potassium deficiency may affect heart contractility. This condition is the most cause of fatality in people on a very low caloric diet.
Get the right fats – While the watchword today is low fat, the danger is that some dieters may attempt to cut all fat from their diet. This practice can lead to what’s called essential fatty deficiency. When you see ridge in your fingernails or if your hair starts falling out, those could be sign of essential fatty acid deficiency. You need some omega-3 and omega-6 acids, found in fatty fish like salmon and mackerel, and in vegetable oils. If you choose your food wisely, you can still follow a low fat diet.
Drink a lot of water – If have an eye on your waistline, then surely you’ve been stepping up your exercise routine. This may mean you’re at risk for yet another deficiency that is water. Most Americans are pretty dehydrated in general. Water constitutes 55 to 60 percent of total body weight, and the typical America working out 20 to 40 minutes, three times a week, needs about 64 ounces of water a day to maintain that level.
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