How To Prevent Vitamin Deficiency While Dieting

By Subodh / April 30, 2014

The biggest mistake you can make while on a diet regime is not paying attention to what is going inside you and thus losing out on the necessary minerals and vitamins. When your body is deficient of vitamins, you will know it through the symptoms that will show up. This is the reason why people who are dieting for weight loss purpose end up going back to their normal diet. Only if there was a way to make sure that you eat healthy, stay on course with weight loss and still there is no vitamin deficiency. You will indeed be glad to know that there is a way to do that. You just need to make some more healthy additions to your diet.

Know The Symptoms of Vitamin Deficiency

Losing weight is as important as consuming all the necessary vitamins. While dieting you need to eat lesser than normal and you need to eat healthy. But you also need to make sure that the vitamin intake is not lowered. There are several symptoms to tell if there is any deficiency. For instance, loss of appetite while dieting is quite unusual. If you don’t feel like eating most of the times, it could be due to vitamin deficiency. Other symptoms include feeling fatigued for no obvious reasons or losing skin color. Once you know that there is vitamin deficiency you can chalk out a plan to make up for it.

Prepare a Diet Chart

You need to be very clear about what you are eating so that you can figure out if you are consuming less vitamins and minerals. It will be a cumbersome task but losing weight while staying healthy is not easy anyways. So you will have to go out of the way to make things better for you. Note down everything you eat and drink. For instance, if you eat toast and drink milk in your breakfast, make a note of it. Even if there is something you eat in a very small amount, make sure that it goes in your diary. Make sure you do it for every meal including breakfast, lunch, supper and dinner.

Figure Out Whether Your Vitamin Intake Is Sufficient

You can pull out your diet pattern for a week and observe it day by day. You may not necessarily be aware what type of food contains what quantity of vitamins. You may also not know how much vitamin and minerals are required for your body. Therefore, you can search online and find out if your diet is proving you with enough nutrients or not. If not, you will need to make some changes or addition to your diet. If you are not able to figure it out online, you can always consult a dietician or nutritionist. Do not overlook this exercise no matter how demanding it may sound.

Eat Right Kind of Food

Healthy Diet

If you are on a diet that is helping you lose weight it is important that you carry on with it. However, at the same time you need to eat lots of different things that do not make you gain weight and offer you the necessary vitamins too. Include lots of fruits and vegetables in your diet. Eating healthy fats is also important. It does not cause weight gain but does provide necessary nutrient for your overall fitness. Also do not refrain from eating whole grains and also include foods that are the sources of lean protein. There are several diets that do not affect the lifestyle changes you have brought but they are still healthy and natural. Such diets help you reduce craving for lavish food and also help you get all the necessary minerals and vitamins.

Take The Supplements

Dietary Supplements

While you are trying hard to fit in vitamin rich food in your diet, you can also resort to multivitamin supplements to reduce the deficiency. Remember that you need to have enough calcium, iron and vitamin D to ensure that your body functions normally. To have a good impact on your health, you need rich dose of all sorts of vitamins including A, B and C. If you are consuming multivitamin pills you will get all the vitamins that are missing in your diet. Additionally, if you are avoiding any particular food item make sure that you take proper supplements that make up for the loss of vitamins and minerals. For instance, if you are no longer consuming dairy products, make sure that you make up for calcium deficiency through multivitamin pill. If you are giving up on meat products, make sure your multivitamin pill contains iron.