A lack of energy kills any waste attempt. Often this listless feeling is caused by a diet that is too one-sided during a diet, because dieters often omit nutrients in order to lose weight quickly. But you also miss out on important vitamins and minerals. Which nutrients are important to maintain energy?

Fat
Fat is often the first thing dieters eliminate from their diets. Not handy, because fat is an important part of a healthy diet. Certainly the healthy unsaturated fats are indispensable. They lower it LDL cholesterol (the bad cholesterol) and reduce the risk of heart and vascular disease.

Fat Soluble Vitamins
Moreover, the fat-soluble vitamins can only be found in products with fat. We are talking about vitamins A, D, E and K. These can be found in, for example, fatty fish, low-fat margarine and vegetable oil. Deleting these products is therefore not wise, because the risk of a shortage is then present. Vitamin D is in any case a concern: in many people this vitamin is insufficiently present. That is also a shame during dieting, because vitamin D accelerates fat breakdown during weight loss.

Meat
It is not unhealthy at all to limit meat intake. One or two days a week meat, two days (oily) fish and the rest of the week a vegetarian menu for example. Do you realize that meat is a good source of iron, vitamins B and E. When a diet completely excludes meat intake, a deficiency of vitamin B12 can arise. This vitamin is only found in animal products, such as meat, fish, Eggs and dairy. Supplementation can be extra sensible in such a case.

Bread
Bread is very important in a healthy diet. Especially the whole grain variety, because in addition to fiber, it also contains vitamin B11. This vitamin is also known as folic acid. In addition, bread also contains iron and iodine. It is therefore better not to leave this product group out of your daily menu.

Fruit and vegetables
With a number of low-carbohydrate diets, you may not eat fruit for the first few weeks. This puts you at risk of a vitamin deficiency, especially vitamin C. This vitamin is important for the resistance, skin and bones. According to some experts, our body needs at least 75 mg per day for optimal fat burning. Vitamin C also absorbs the iron from foods into the body. This mineral ensures, among other things, that the Red blood cells carry oxygen from the lungs to all cells of the body. That way you stay energetic.

Magnesium, for example, is also a mineral that is involved in and speeds up almost all metabolic reactions in the body. You can find magnesium mainly in green vegetables, such as spinach, but also in nuts, grains and beans.

Green tea
During a diet attempt it is of course important to drink enough, also to be able to properly dispose of the waste. In any case, drink plenty of water and green tea. The latter is not only nice for a change, but also helps to speed up the weight loss process. It is not a panacea, but a tool. When you eat healthier and exercise more, green tea stimulates fat burning so that you will lose weight faster. This is also the reason that some supplements contain an extract of green tea (EGCG).

Supplement
For sufficient resistance and energy, it is best to continue to eat a varied diet during a diet. If in doubt, you can consider a dietary supplement to prevent possible deficiencies.