Vitamins and Minerals for Natural Weight Loss

Part of a healthy natural weight loss regiment is making sure that you get all the vitamins and minerals that you need to sustain your body’s health. This is especially important if the weight loss diet that you are on involves a restriction of calories.  Ideally you should get your vitamins from eating plant foods but if you can’t you can get them from food then you may have to resort to taking vitamin supplements.

Here is how vitamins can benefit you and what foods you can find each type in.

Vitamin A (retinol)
Benefits growth, reproduction and strengthens immunity, skin, tissues and eyesight
Found in eggs, cheese, milk, tuna, bluefish, mackerel

Vitamin B1 (thiamin)
Benefits brain function and converts excess carbohydrates to fat    
Found in pecans, peanuts, barley, rice bran, wheat germ, oatmeal, brewer's yeast, ham, green and black-eyed peas and black beans

Vitamin B2 (riboflavin)   
Protects against cancer and anemia
Found in soy milk, brewer's yeast yogurt, cottage cheese, asparagus, Brussels sprouts

Vitamin B3 (niacin)
Lowers cholesterol, protects against cardiovascular disease and prevents diabetes.   
Found in low-fat meats, tofu, brewer's yeast, fish, eggs, cottage cheese, peas, broccoli, mushrooms

Vitamin B6 (pyridoxine)   
Decreases homocysteine levels and risk of heart disease and improves glucose tolerance. It also improves carpal tunnel syndrome, mood and sleep disorders and, PMS
Found in banana, avocado, rice bran, brown rice, oatmeal, soybeans, sunflower seeds, broccoli, all meat, halibut, pork, brewer's yeast

Vitamin B12
This nutrient aids new cell growth, glucose metabolism and the nervous system.   
Found in low-fat animal protein and beef, oysters, clams, crab, tuna, bluefish, cottage cheese, low-fat milk, yogurt, cheese, eggs

Beta-Carotene
This is an antioxidant that improves vision and protects the body from cancer.   
Found in dark leafy greens, carrots, sweet potato, squash, pumpkin, papaya, apricots, cantaloupe

Biotin   
Produces healthy hair and prevents baldness
Found in eggs, cauliflower, legumes, mushrooms, oat bran, liver, pecans, peanuts

Vitamin C   
Improves immune system response, promotes wound healing, reduces allergies and offers protection against cancer.
Found in kiwi, strawberries, citrus fruits, papaya, peppers, broccoli, spinach, Brussels sprouts

Calcium
Prevents osteoporosis, prevents some cancers, and is useful in treatment of high blood pressure.
Found in low-fat milk, yogurt, dairy, tofu, legumes, almonds, sesame seeds, molasses, salmon, mackerel, dark leafy greens, broccoli

Chromium   
Useful in the treatment of diabetes, cardiovascular disease and high blood pressure.
Found in lean beef, oysters, buckwheat, whole grains, molasses, potato skins

Copper
Protects against cardiovascular disease and may help with arthritis.   
Found in oysters, lobster, Brazil nuts, walnuts, pecans, almonds, sunflower and pumpkin seeds, split peas, buckwheat, granola, chocolate

Vitamin D   
Aids calcium absorption, hearing and also maintains healthy nerves and muscles.   
Found in low-fat milk, eggs, herring, salmon, sardines

Vitamin E   
Boosts immune system and also serves as an antioxidant for cancer prevention.   
Found in green leafy vegetables, wheat germ, poultry, fish, sweet potato, soybeans, walnuts, almonds, walnut oil, sunflower oil

Folate (folic acid)
Decreases risk of heart disease and prevents birth defects.
Found in eggs, dark leafy greens, broccoli, asparagus, avocado, sweet potato, peanuts, sunflower seeds, orange juice

Iron   
Protects against anemia and boosts the immune system.
Found in lean animal protein, fortified cereals, legumes, spinach, beets, almonds, and pumpkin and sesame seeds

Vitamin K
Protects against osteoporosis and cancer.
Found in dark leafy greens, broccoli, asparagus, cauliflower, chickpeas, lentil, yogurt

Phosphorus
Helps build strong bones and teeth.   
Found in lean meat, low-fat dairy, whole grains, legumes, and peas

Selenium   
Boosts immune system, protects against heart diseases, works as an anti-inflammatory and prevents cancer
Found in lean meat, wheat germ, barley, oats, whole grains, Brazil nuts, eggs, oat bran, liver

Zinc   
Aids with fertility, skin growth, healing, digestion and boosts immune system.   
Found in oysters, whitefish, lean meat and animal protein, black-eyed and split peas, oatmeal, brown rice, wheat germ

Herbs Used for Natural Weight Loss

There are many plants that can help facilitate weight loss. The upshot is that they each work in different ways and have different effects on the body. You need to read the labels of the herbs that you buy and make sure that you really do understand what kind of side effects can occur.

A good example is hoodia which is actually a vegetable found in Africa which cuts your thirst and hunger so much that you can actually become malnourished and dehydrated.  Other herbs are classified as being thermogentic meaning that they speed up body functions such as heart rate, breathing and digestion. These are the “fat burning” herbs. Many herbs also usually have a lot of naturally occurring caffeine in them. These include green tea, dandelion and nettle.

The above mentioned herbs are probably the ones with the least side effects. The ones that have the most side effects are the herbs known as the diuretics.  Believe it or not both green tea and dandelion are part of this group of herbal diuretics which can seriously dehydrate you if you take too much.  You do look thinner taking these herbs but the effect is temporary. As soon as you stop taking them you gain the weight back when your body naturally rehydrates itself.

Many weight loss herbs have the side effect of diarrhea. These side effects include uva ursi, birchbark and buchu. The United States Food and Drug Administration warn against these herbs which can cause serious side effects in the long term including cramping, diarrhea and other problems.

One of the most dangerous of the herbs is known as Ma Huang or Herbal Phen Phen. This drug causes an overstimulation of the central nervous system, an increase in blood pressure and an elevated heart rate. The FDA warns of scores of side effects to using this herb including heart murmurs, depression, anxiety, heart palpitations, heart attack, dehydration, seizures, chest pain, stroke, dissociation, and psychosis.

Safer choices include cayenne which helps burn fat and seaweed which is a good source of trace minerals like iodine and chromium.  Seaweed can help jumpstart a cranky and slow metabolism which is often the culprit in many cases of weight gain.

Keep in mind that before you take any kind of herb it is very important for you to talk with your doctor first. Some conditions simply don't respond well to even the safest of herbs for weight loss. For instance although green tea is generally considered to be healthy it can be a disaster for someone who suffers from anxiety simply because it does contain so much caffeine.

Rewarding Treats for Natural Weight Loss

Most exercise and diet programs do not work because they are based on the concept of food deprivation. That is why if you are interested in losing weight in a healthy way you should embark on a diet that rewards you with foods that you like every now and then. 

Feeding yourself a food you like after dieting all day is like rewarding yourself for a job well done. The snack can be the treat you get for running five miles or going all day without eating a bag of potato chips.

The idea is to eat any snack that is less than 100 calories.  Here is a list of foods that meet that requirement --

* One of the new 100 calorie yogurts on the market
* One of the new 100 calories puddings on the market
* One of the new 100 calorie chocolate bars on the market
* Eight dried apricot halves
* ¼ cup blueberries with one ounce of canned whipped cream
* ¼ cup fresh peaches with one ounce of canned whipped cream
* ¼ cup fresh strawberries
* 1 medium sized tangerine
* 2 smaller plums
* 2 tablespoons raisons
* 1 fig newton
* 17  medium sized grapes
* ½ cup Jello with a shot of whipped cream
* ¾ cup diet Jello with a shot of whipped cream
* 8 animal crackers
* 3 cups plain popcorn with salt only
* 8 baked tortilla chips with three tablespoons of salsa
* frozen juice bar
* one large dill pickle
* twenty peanuts
* I piece of string cheese
* 1 small baked potato with a small dab of sour cream

Notice that on this list it has been noted that you should investigate the products that are coming out now made by food manufacturers that contain exactly 1200 calories.

Rewarding you with a treat works for most people. However this approach does not always work if your weight gain is due to emotional issues. Sometimes it backfires and you end up eating too many calories in that day and sabotaging an entire week’s worth of calorie loss.

A similar way to reward yourself is to take one day off of your diet and then just splurge on what you want to eat for all that day. That way you are not one deprived for one whole day. Just make sure it is the same way every week so that you have that occasion to look forward to. This helps lessen the pain of self-denial which sabotages so many diets.

Natural Weight Loss and Dehydration

Should taking ephedra be part of a natural weight loss plan? Although that it is true that it is a natural herb you should need consider that not everything that natural is that good for you.

Ephedra is sought after because when it comes to weight loss because it really is a magic bullet. It definitely causes the pounds to peel off. However this is one of those bullets that can really kill you.  Ephedra does have lots of side effects and at one point was banned by the FDA. This is because some people who took the weight loss drug were having heart attacks and dropping dead.

People take ephedra because you can lose up to five pounds a week without having to follow some kind of starvation diet. You have the type of weight loss that makes others notice.  It is also the kind of pill that can help you lose pounds practically overnight so that you can fit into a size 8 dress before a special event.

The key to taking ephedra wisely is to take it in moderation. You do not have to lose five pounds a week! How much weight loss is possible is completely up to you. If you take less you might get yourself to the point where you lose two pounds a week instead of a harmful five pounds a week.  This rate of weight loss is healthier and more natural for you. In fact doctors recommend that you only lose two pounds a week to stay fit.

The thing about ephedra is that it can cut your appetite so much that you end up being starved of the nutrients that you need to survive and be healthy.  Whatever you do make sure you are consuming at least 1200 calories a day. This is the minimum amount that you need a day to function normally.

If you consume any less your body could start to conserve your body fat. This is because your brain will interpret the limited caloric intake as a state of famine and give your system the mess.  If you do decide to embark on any diet that is below 1200 calories a day is careful. You should never do it without your doctor’s approval.

Ephedrine is safe for some people to take and not for others. People that should avoid it include pregnant or nursing women and people, people taking antidepressants and people with the following chronic conditions --heart disease, thyroid disease, diabetes, high blood pressure, depression or other psychiatric conditions, glaucoma, difficulty in urinating, prostate enlargement or seizure disorder. It can cause mania if used in combination with St. John’s Wort. It should also not be taken with cough or cold medicines or if you are allergic to aspirin.

Tips on Fasting for Natural Weight Loss

Are you thinking of doing a fast to lose weight?  Before you embark on this more drastic form of detoxification (that can lead immediately to weight loss) there are a couple of things you should know.

First of all the results that you end up with could greatly depend on the length of your fast.

•    A three day fast helps rid of the body of toxins and cleanses the blood

•    A five day fast jump starts the process of healing and rebuilds the immune system

•    A ten day fast really helps you shed the pounds and fight off illness

So if you really want to lose weight naturally and keep it off then you should do a ten day fast.

The ten day fast can be a long haul so here are some tips for getting through it with relatively little discomfort--

1.  Don’t fast on water alone as that will give you headaches.

2. If you are going to do the ten day fast then consult a physician first to see if it is right for you.

3. To prepare for a fast eat only raw vegetable for a few days before starting it. This will make the starvation aspect of the fast less of a shock to the system.

4. Drink at least eight eight ounce glasses of steam distilled water a day and add another four servings of herbal tea a day.

5. It is easier to drink juices during a fast if you dilute it. One part water to three parts juice is ideal for reducing the number of calories that you take in during the fast.

6. Do not drink orange or tomato juice during a fast as these juices are hard on an empty stomach.

7. Avoid all juices made with sweeteners and other additives (like cranberry cocktail.)

8. The very best juices to use for a fast are fresh apple, beet, cabbage carrot, grape and celery juices.

9. If you do have stomach upset or ulcer like symptoms during a fast then try adding cabbage juice to the equation.

10. Herbal teas like burdock chamomile, dandelion, milk, clover and rose hips can help support liver cleansing and fat loss during your fast.

11. If you absolutely cannot stand being hungry then try eating a piece of watermelon.

12. Take a fiber supplement on a daily basis before and after your fast but not during your fast.

Doing a fast to take care of your weight problem can also reduce your likelihood of developing other disorders like joint pain, lower back pain and heart disease.

Fasting and Natural Weight Loss

Fasting is one of the mankind’s oldest and most efficient ways to banish the toxins that build up in the body as the result of the pollutants that are everywhere in the environment. There are toxins in the air that we breathe. There are also chemicals in the water and food that we consume. When these chemicals, waste and poisons build up in the bloodstream you can suffer from weight gain, headaches, diarrhea or depression. Furthermore the body just becomes less efficient allowing you to become even more obese.

Fasting is an effective way to help the body detoxify. In fact, fasting is recommended for any illness as it gives the body the rest it needs to recover. It also works on those who are overweight. You can get rid of all kinds of terrible conditions fasting including colon disorders, asthma and allergies.
 
As a side benefit your organs get a rest every time you do a fast. This can help reverse the aging process as well as help you live a healthier and longer life.

Whenever you perform a fast several crucial changes take place. Your body continues to excrete toxins but your intake of them dwindles which in turn reduces the body’s toxic levels in general – this also helps you to lose weight.

When you fast a number of things start to happen …

* The energy usually used for digestion is redirected to support immune function, cell growth and digestive processes so you are healthier and slimmer

* The immune system’s workload is reduced and you become less allergic to foods that you over consume

* Tissue oxygenation is increased and white blood cells are moved more efficiently which over the long term can also assist with weight loss

* Fat stored chemicals such as pesticides and drugs are released into the colon and kiddies causing you to lose weight

* Physical awareness and sensitivity to diet and surroundings are increased

Fasting can also speed up the weight loss process by cleansing your liver, kidneys and colon with greater speed. It can also help you purify your blood, lose excess weight and water, flush out toxins, clear the eyes and tongue and make your breath smell fresh.  The natural weight loss part of the fast is just a bonus!

 You should fast at least three days a month and follow a ten day fast at least twice a year.

Natural Weight Loss Cooking Tricks

One way to lose weight is to make your own food every day. This way you can reinvent the way the foods you love are prepared and cut the number of calories that you ingest as well.

One tip is to roast your vegetables before you cook with them. This makes vegetables taste sweeter and makes it less necessary to add butter, sugar or creamy sauces. You can serve them on their own or puree them and use them as a base for stock, dips and sauces.  To roast vegetables all you need to do is spray them with cooking ok, coat them lightly and roast in a pan. The result is a low cal solution to flavoring foods.

One of the problems of eating low calorie foods is that they taste so bland. Use lots of spices to make them more attractive to your palate.  Adding spices and herbs to water oil also helps fiber rich foods like cous cous and rice taste better.

You can also prevent adding fat when baking by substituting butters, fats and oils with pureed substitutes. This allows you to retain the moisture in baked goods without giving up any flavor.

Yet another trick is to cook with fresh juices and fruits.  This can help you cut down on the consumption of fat and sugar in your recipes.  You can even add these to savory dishes to give them more oomph.

Yet another tip is to use a wire rack when you cook. Placing the wire rack above the roasting pan allows fatty juices to drip down into the pan.  You can also grill fish and meats in milk or coconut milk to save money.

Yet another solution is to use cooking spray whenever you can. This can save you from eating thousands of calories. Most people fry foods using at least tablespoons of oil which is worth 2100 calories of fat.  All you really need is a spray that contains seven calories “per misting” of your frying pan or salad bowl.

You don’t have to buy commercially made vegetable oil spray either. You can buy a pressurized canister that you can put your own oils in.

If you need more moisture while cooking you can also add a little juice or low fat broth to help the vegetables cook faster while flavoring them at the same time.

The point is that you can cook with just about everything else but fat.  That way you don’t have to add unnecessary calories to the food you are eating.  In fact when it comes to being one of the most natural ways to lose weight making your own food is one of the best approaches to cutting calories.

Weight Loss Pills and Natural Weight Loss

The bottom line is that weight loss pills have nothing to do with losing weight naturally. Many of these pills do cause weight loss but a lot of the rapid loss of pounds can be attributed to loss of water from the body.

Most weight loss products are diuretics and have the side effect of dehydration. It is also quite common for weight loss pills, like ephedrine and caffeine, to rev you up so much you forget to eat and drink. The same thing goes for food supplement known as hoodia. Although hoodia is an herbal remedy it is still a powerful diuretic that causes you to lose water instead of pounds. 

The problem is that even remedies that are considered to be natural are not really that healthy for you. Lots of herbs have very dangerous side effects including dehydration, feelings of disassociation, diarrhea and constipation.

If you do decide to go the diuretic herbal weight loss route be sure to take water before, during and after all exercise and especially if you are planning strenuous exercising. Ten to fourteen ounces a day are the recommended fluid doses before you do any kind of athletic activity.  This is important to evade any post work-out fatigue as well.

When taking weight loss pills you need to drink a lot of water. You are well advised try to take in half of your body weight in water in ounces a day. So if you weigh 180 pounds you should drink at least 90 ounces of water daily. This is roughly the same as drinking eight to ten bottles a day. This helps the weight loss pills break down fat cells and flush toxins out of your body. It can also help mitigate the side effects of any pills that are not natural.

Even if you do not feel thirsty you should force yourself to drink because some of these supplements put you in a disassociated state that causes you to simply forget to do what is good for you.  You just won’t notice your dry mouth or you will feel so zippy you will feel like you are superhuman and like you don’t need food or water.

If you must drink a sports drink or diluted fruit juice to get enough water inside you than do it. Do whatever you can to encourage your body to take in enough water to discourage the dehydration caused by a lack of fluids.

Inner Cleansing for Natural Weight Loss

Bernard Jensen, a well known iridologist came up with the phrase – “Death Begins in the Colon.”  He was one of the first of the alternative physicians to figure out that there is a relationship between weight loss and this main organ of elimination.

The colon is one of the main organs used to eject any type of digested waste from the body. Foods are broken down in the colon and the nutrients that are produced are then directed into the bloodstream so that fuel, tissue and fat can be utilized from it. If these processes are not allowed to happen then the rest of the body becomes dysfunctional. The bottom line is (and no pun intended) if you do not have a clean colon your other organs will also suffer and cause you to gain excess weight.

If your colon is not clean you can also look fatter than you are. A colon that is stuffed with impacted fecal matter due to inefficient elimination can cause a person to weigh a lot more. Some people can carry as much as thirty pounds of this waste around in their mid-section.

Add gas produced from a toxic colon to the impacted fecal matter issue and you run into even more physical trouble. The extra compacted fecal matter that was never eliminated causes their bellies to become distended, round or full looking. In fact most beer bellies are not caused by beer at all but rather by parasites that are impacted with mucus that live off of undigested waste.

Another reason that people get fat is because parasites nest in the colon and grows – feeding off of the nutrition that should be used to feed your body. This compels the individual to eat more and more in order to get enough nutrition to get through the day. You end up feeding two entities – yourself and the parasites.

There are two ways to cleanse the colon. The fastest way is through a process called colonic irrigation, which involves the insertion of a tube into the anal canal into the colon to flush it out with water.

The second way is to use cleansing herbal formulas which often contain herbs that are known to kill parasite) and eliminate mucus and compacted feces from the sides of the colon wall. 

Before you take a colon cleansing herbal formulae make sure that you check with your doctor to make sure that the herbs in it are not harmful to you. Many powerful colon-cleansing herbs such as wormwood also come with unpleasant side effects such as headaches, fatigue and even fever.

Either way colon cleaning can be a way to lose weight, especially the pounds caused compacted fecal matter that can sabotage your attempts to achieve natural weight loss.