8 Common Missing Nutrients Doctors Say You Probably Aren’t Getting Enough Of If You're Struggling To Lose Weight: Protein, More

Losing weight can be a challenging journey, and sometimes it feels like no matter how hard you try, the scale just won’t budge. One possible reason for this struggle might be the lack of essential nutrients in your diet. These nutrients play crucial roles in metabolism, energy production, and overall health. Ensuring that your diet includes a balance of vitamins and minerals can help support your weight-loss efforts and improve your chances of success.

We checked in with Dr. Kevin Huffman, CEO of On the Rocks Climbing Gym , Andrew White , a certified personal trainer, Alex Foxman, M.D., F.A.C.P., Medical Director of Achieve Health & Weight Loss ; and Jacek Szymanowski , PN certified nutritionist and health coach, to find out about eight essential nutrients for weight loss. They revealed that key nutrients like protein, fiber, and vitamin D play crucial roles. Read on to discover all eight!

1. Protein

When losing weight, it's important to retain muscle mass. Protein supports muscle repair and growth, ensuring you lose fat rather than muscle.

"I had a working mother-of-two client who was cardio-cranialized; she got plenty of cardio and minimal protein in her meals (though she obsessively counted her calories). Despite her efforts, it wasn’t enough, and she wasn’t getting full, so she’d nibble all day," he says. This comes as no surprise, as protein has a high satiety factor, meaning it helps you feel full and satisfied, which can prevent overeating and unnecessary snacking.

Dr. Huffman also adds, "Protein is particularly satiating. It curbs hunger by modifying the appetite hormones ghrelin and leptin, which means less calorie intake at all meals of the day."

2. Fiber

He further revealed, "Another patient, a self-described carbphobe, had only moderate fiber and was perpetually veering from high to low blood sugar , experiencing food cravings the whole time. These are classic examples of how nutrient deficiencies interfere with weight-loss attempts."

White elaborates on fiber by stating, "Fiber slows the absorption of sugar into your bloodstream, helping to prevent spikes in blood glucose and insulin levels, which can lead to better appetite control."

3. Fats

Despite their bad reputation, fats play a crucial role in our diet and can actually support weight-loss efforts when consumed in moderation. Healthy fats , such as those found in avocados, nuts, and olive oil, are rich in nutrients and can help keep you feeling fuller for longer periods, thus reducing overall calorie intake.

During weight loss, it's essential to keep yourself feeling full in order to avoid eating unnecessary calories, which is why Szymanowski says, "Fats are essential for optimal heart, body cells, and brain functioning. Monosaturated fats are crucial to weight loss because they help you feel fuller for longer periods, reducing your calorie intake. They also boost metabolism and the ability of your body to burn calories." Noted!

Healthy fats are abundant in foods like olive oil , avocado, nut butter, ghee, and nuts, but he reminds us to enjoy them in moderation.

4. Carbs

Carbohydrates, often vilified in trendy diets, are actually a valuable nutrient that can support weight loss when chosen wisely. Complex carbohydrates found in foods like whole grains, fruits, and vegetables provide essential energy for our bodies and can help regulate blood sugar levels, keeping cravings at bay and promoting satiety.

Furthermore, fiber-rich carbs aid in digestion and contribute to a feeling of fullness, which can prevent overeating and support weight management.

In fact, Szymanowski states that eliminating carbs from your diet could potentially sabotage your weight loss efforts more than consuming them would. "You still need carbohydrates in your weight loss diet to sustain a healthy weight for a long time. Fiber-rich carbohydrates fill up your stomach and satisfy your hunger for longer. Going on a zero-carb diet increases cravings, making you irritable and highly prone to mood swings," he reveals.

Carbohydrates are present in whole fruits and grains, as well as high-fiber vegetables like leafy greens, sweet potatoes, broccoli, and beets.

5. Probiotics & Prebiotics

Often hailed for their digestive benefits, probiotics and prebiotics also play a significant role in weight management. Probiotics are beneficial bacteria that promote gut health by balancing the microbiome, while prebiotics are non-digestible fibers that serve as food for these beneficial bacteria.

Szymanowski highlights that these good bacteria "play a crucial role in the digestion of fatty acids and fiber. They also improve gut health, impacting how efficiently your body sheds excess weight. Consuming plenty of probiotics and prebiotics reduces inflammatory compounds that can lead to weight gain and insulin resistance."

He shares that the top sources of probiotics and prebiotics comprise kombucha, kefir, yogurt, tempeh, miso, and sauerkraut.

6. Vitamin D

Vitamin D influences the storage and breakdown of fat cells, helping to regulate body fat. Adequate levels of vitamin D can improve insulin sensitivity, helping to control blood sugar levels and reducing fat storage.

Dr. Foxman points out, "You can increase your vitamin D intake through sun exposure, fatty fish like salmon and mackerel, fortified foods like milk and orange juice, and supplements."

7. B Vitamins

B vitamins, particularly B1 (thiamine), B2 (riboflavin), B3 (niacin), and B6 (pyridoxine), help convert the food you eat into energy, making you feel more energized and ready to exercise. B vitamins play a crucial role in the metabolism of carbohydrates, fats, and proteins, ensuring that your body efficiently uses nutrients for energy rather than storing them as fat.

"B vitamins are important for metabolizing proteins, carbohydrates, and fats and converting food into energy," Dr. Foxman says. "Deficiency in B vitamins can lead to low energy and a slower metabolism, which can hinder weight loss."

8. Vitamin C

Foods rich in vitamin C, like fruits and vegetables, are often high in fiber and water content, which can help you feel fuller for longer and reduce overall calorie intake.

"This vitamin is crucial for a healthy immune system and is also a powerful antioxidant," Dr. Foxman confirms. "It plays a role in energy production and can aid in fat oxidation during exercise."

According to him, "low levels of vitamin C can make it more challenging to lose fat."