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Micronutrient Diets to Lose Weight

By Jan Millehan ; Updated July 18, 2017

The lack of micronutrients — or vital, small portions of vitamins and minerals — in your diet has been linked to an increased risk of obesity, according to the “Journal of the International Society of Sports Nutrition.” Micronutrients are found in nuts, meats, vegetables, fruits, seafood, beer, wine and numerous other dietary sources. Several popular diet plans include healthy micronutrient foods.

The Mediterranean Diet

The Mediterranean Diet is perhaps the healthiest diet for weight loss. According to the American Heart Association, there is no single Mediterranean Diet; the 20-plus Mediterranean countries, along with their regions, have diverse diets. However, the basic components of this nutritious diet include a high constitution of micronutrient-rich foods. This diet contains an abundance of olive oil, pasta, fruits, vegetables, whole-wheat breads, potatoes, beans, nuts, fish and poultry as well as wine.

Zone Diet

The Zone Diet, developed through years of study in bio-nutrition by Barry Sears, Ph.D., is a balance of 40 percent healthy carbohydrates, 30 percent proteins and 30 percent fats, according to Vanderbilt University. This diet recommends eating healthy, micronutrient-containing foods from each group, including vegetables, whole grains, fruits, fish, chicken, turkey, low-fat dairy products and olive oil. Its main premise is to maintain a balance between healthy carbohydrates and protein to decrease insulin boosts, which Sears claims are responsible for extra body fat.

DASH Diet

The Dietary Approaches to Stop Hypertension, or DASH, Diet is not only nutritious and beneficial for high blood pressure but it can also help you lose weight, according to the U.S. Department of Health and Human Services. A study by James A. Blumenthal and others, regarding the effects of the DASH diet on weight loss, was published in the “Archives of Internal Medicine.” Research participants followed the DASH diet at a lower calorie intake and increased their levels of physical activity. The subjects lost weight, in addition to improving their blood pressure, claim investigators. This low-sodium diet suggests eating micronutrient-rich foods with potassium, magnesium, calcium, protein and fiber such as fruits, vegetables, fat-free or reduced milk products, whole grains, nuts, fish and poultry.

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