Whether you lose weight by reducing intake or increasing consumption, you should pay attention to vitamin intake. Taking the right vitamins can not only avoid the health damage caused by vitamin deficiency when losing weight, but also improve the weight loss effect.

Vitamins you should eat to lose weight:

1, vitamin b

Vitamin B is an essential substance for promoting metabolism and converting sugar, fat and protein into heat. When you lose weight, with the use of nutritious meals, you can enhance the effect of losing weight, especially to relieve constipation and eliminate belly.

Recommended food: mushrooms such as bananas, animal livers, nuts and mushrooms.

2, vitamin C.

Vitamin C can synthesize carnitine, promote fat metabolism and accelerate the decomposition and burning of fat. If the content of carnitine is insufficient in the process of metabolism, it will lead to the accumulation of fat and the formation of adipose tissue. Lack of vitamin C for a long time will definitely make you fatter and fatter. Moreover, the study found that people with adequate vitamin C intake burn 30% more fat during exercise than those with insufficient vitamin C intake. Therefore, MM should pay attention to vitamin C supplementation to avoid losing weight due to lack of vitamin C. ..

Recommended food: broccoli, tomato, bitter gourd, sweet potato, cucumber, soybean, cabbage, celery and leek.

3, vitamin D.

Vitamin D is necessary for human body to produce leptin. Leptin is a hormone that can control human appetite. It will make people feel full after eating and stop eating. If the leptin content in the human body is continuously reduced, the appetite will become larger and larger, and it is easier to be obese. In addition, when controlling calories to lose weight, increasing the absorption of vitamin D helps to lose weight, so absorbing more vitamin D can help people who lose weight lose weight more easily.

Recommended food: saltwater fish, eggs, milk and dairy products, butter, cod liver oil and vegetable oil.

4. Tocopherol

Vitamin E can promote human metabolism, improve blood circulation, promote the digestion and absorption of food, remove wastes from the body, and prevent toxins from accumulating in the stomach and intestines, making your stomach bigger and bigger. Lack of vitamin E will not only reduce the basal metabolic rate of human body, but also lead to the consequences of dry, rough and aging skin. The supply of vitamin E for adults is 15mg/ day.

Recommended food: Nuts, such as peanuts, walnuts, sesame, lean meat, milk, eggs and malt.