On a daily basis there aren’t too many of us who take nutritional deficiencies into account…have we gotten enough protein/carbohydrates/nutrients from our food? Most of us when trying to lose weight and build muscle want to know what we should be eating and are willing to restrict our diet to achieve this. But whilst a high protein diet that cuts out a lot of carbs and sugars, whilst eating a lot of greens sounds like a good one, it is surprising to find that it can still have several deficiencies.
Research has proven that even the healthiest eaters and athletes can be deficient in many nutritional areas. So if there is no hope for them then imagine how your average persons diet compares! An example of how important getting the right nutrients can be is research that showed a 5% decrease in aggression and 26% decrease in antisocial behaviour in prison inmates and all it took was for them to take fish oil supplements, multi-vitamin and mineral supplements.
The truth is that no matter how well we eat, we are still likely to have some type of nutritional deficiency. This is thought to be why a lot of people on diets start to look better but feel bad about themselves!
So what are some of the most common deficiencies that people can look out for? The most obvious and common one is dehydration; by not consuming enough water you are likely to experience bloating, constipation and low energy to name but a few issues. Vitamins and minerals deficiencies will result in a poor immune function and low energy, and a low protein diet result in low amounts of lean muscle, reduced strength and low energy.
If you are feeling these kinds of symptoms then you should definitely consider turning your diet around and you will see near immediate benefits. Here are our tips on how to do so:
Drink a lot more water and take how much you exercise into account too as this will mean you have to consume more as you will have lost it through exercise. Also be sure to cut out carbonated, high sugar drinks and caffeine too.
Try to eat more protein-rich foods such as eggs and chicken, for vegetarians you should try to consume more nuts and legumes and consider taking a protein supplement to help you get the nutrients you need.
Not all fats are bad and you should be looking to incorporate essential fats from the likes of olive oil, fish and avocado into your diet. Aim for a few small servings of these fats a day but be sure not to be too excessive.
What better way to get all your nutrients than to really increase the amount of green vegetables that are in your diet? It is not only simple to do but your body craves these nutrients and you can get them from all sorts of places such as wheatgrass or even supplements.