The 4-vitamin diet is one of the effective diets that experts advise to follow in 2022. The reason is that it helps to reduce weight quickly and provides the body with nutrients that help it to resist viral infections. It also allows you to adapt to a healthy diet and lifestyle. Therefore, it is important to follow it for everyone who suffers from a weak immune system and who finds it difficult to regain fitness. This is the method of this diet.
Vitamin diet
It is especially useful during winter days to apply the 4-vitamin diet program. It is based on eating 3 main meals containing foods rich in vitamins A, B, C and D. It also contributes to stimulating the metabolism process and reducing the accumulation of harmful fats in different areas of the body.
In order to achieve this goal, you must rely on a healthy diet free of harmful fats and sugars. It is necessary to know the benefits of each of the essential vitamins and the foods that contain them.
Vitamin A
A study conducted in 2012 indicated that this vitamin plays a key role in regulating the work of thyroid hormones. These are the hormones whose activity affects metabolic levels and consequently the percentage of energy that is lost.
It is possible that the high level of these hormones slows down this process. This means that few calories are burned, which does not help in losing weight. Therefore, it is necessary to eat foods containing vitamin A, with a daily amount of at least 700 micrograms for women, according to the Mayo Clinic. In this context, MyFoodData listed some of the most prominent of these foods, including tuna, zucchini, sweet potatoes, spinach, carrots and cantaloupe.
Vitamin B
The B group of vitamins can be used to convert food components into energy. It is important to get it coincides with regular exercise. But there is no need to consume it in large quantities because the body does not store it. It also has properties that regulate appetite. That is why it is recommended to eat these foods.
Tuna, which contains vitamins B3 and B12.
Salmon, which provides vitamin B6.
Steaks and milk products contain vitamin B12.
Yeast, which is a source of vitamins B1, B5, B6 and B8.
Vitamin C
Obtaining this vitamin is an essential part of the 4-vitamin diet, which helps to lose extra kilograms if applied in the right way. Losing weight becomes difficult if there is not enough vitamin C in the body. For this reason, it is important for an adult to get at least 65 to 90 mg of it daily. This can be done by eating these items.
Red pepper, kiwi, strawberry, orange, mango, papaya, guava, pineapple, broccoli, tomato, parsley and cabbage of all kinds.
Vitamin D
A 2015 study published in Obesity Review indicated that people who are overweight often suffer from severe vitamin D deficiency. Another study conducted in 2018 and presented its results in the International Journal of Preventative Medicine showed the effect of taking the vitamin D positive on the health of obese women. In the same context, it was found through research conducted in the United States of America and its summary published in the American Journal of Clinical Nutrition that women who reached the age of hope and who took vitamin D supplements lost more weight than those who suffer from a deficiency in it.
A study published in the Nutrition Journal found that people who took calcium fortified with vitamin D lost more fat while following a low-calorie diet than those who did not take these two nutrients. So it is necessary to get daily at least 600 international units UI of this vitamin. For this, it is important to take care of moderate exposure to sunlight while eating salmon, tuna, mora liver oil, sardines, mackerel, whole milk, mushrooms, eggs, dark chocolate. Although the 4-vitamin diet is very useful for burning fat and losing weight, taking it does not constitute the magic solution to the problem of obesity. In this case, care must be taken to implement a healthy diet free of harmful fats and sugar with regular exercise
