A list of recommended foods that are good for dieting! Nutrients to lose weight!

What kind of food is good for diet? There is no single food that will make you lose weight, but there are nutrients that are important for fat burning. However, calorie restriction that does not eat leads to malnutrition and muscle loss. Introducing a list of recommended ingredients for those who want to eat deliciously and lose weight.

A list of recommended foods that are good for dieting!  Nutrients to lose weight

Table of contents

  • Why are you fat in the first place? 6 reasons
  • What nutrients do you need to burn fat?
  • Support weight loss! List of recommended foods for dieting
  • Snacks you can eat while on a diet
  • Points to note when eating meals during a diet
  • A well-balanced diet is important for adult women’s diet!

Why are you fat in the first place? 6 reasons

Why are you getting fat in the first place? There are six main reasons for weight gain.

  1. High energy intake (e.g., overeating)
  2. excess lipids
  3. sugar excess
  4. hypersecretion of insulin
  5. nutritional imbalance, malnutrition
  6. Effects of menopause

If you take in too much energy or have excess lipids and sugars, your body will accumulate energy that you didn’t use up, and you’ll gain weight.

Also known as the “obesity hormone,” excessive secretion of insulin, which stores unused energy in the body, is one of the causes of weight gain. When you eat a lot of carbohydrates, your blood sugar level rises and you are more likely to overproduce insulin.

Also, although it may come as a surprise, nutritional imbalances and nutritional deficiencies can also cause weight gain.

This is because the lack of nutrients necessary for the metabolism of carbohydrates and fats makes it difficult to metabolize the carbohydrates and fats ingested. Therefore, it is NG to restrict calories just because you want to lose weight.

Furthermore, in the case of women in their 50s, estrogen, which promotes fat burning, drops sharply due to the effects of menopause , which is also a reason for gaining weight.

What nutrients do you need to burn fat?

What nutrients do you need to burn fat?

There is no food that will make you lose weight simply by eating it.

There are three nutrients that are important for fat burning: protein, vitamins, and minerals.


Protein, one of the three major nutrients, is an important nutrient for fat burning.

Muscles, skin, hair, internal organs and most of the body are made of protein. It is also indispensable for maintaining the basal metabolism, which is important for creating a body that is hard to gain weight and easy to lose weight.

Proteins are also the raw materials for hormones and enzymes that consume energy. If you don’t get enough protein, you will lose muscle mass, which will slow down your metabolism and slow down your body’s functions.

vitamins and minerals

Although vitamins and minerals do not become energy itself or materials for building the body, they play an important role in helping the energy conversion of the three major nutrients, carbohydrates, lipids, and proteins.

“Vitamin B1” used for carbohydrate metabolism, “Vitamin B2” used for lipid metabolism, and “Vitamin B6” that breaks down protein into amino acids and promotes muscle synthesis.Increase metabolism and burn fat. is an essential nutrient for a diet that requires

Support weight loss! List of recommended foods for dieting

From here, we will introduce recommended foods that are suitable for dieting.

Foods rich in B vitamins


Pork is a recommended food that is said to be good for dieting. Rich in vitamin B1, which converts carbohydrates into energy.

Red meat such as pork thighs, fillets, and shoulder loin are especially rich in vitamin B1. Choose lean meats, as fatty parts can lead to excess fat.

A lack of vitamin B1 can cause symptoms such as sluggishness, fatigue, and malaise. Pork is also recommended food when you want to recover from fatigue .

We also recommend lamb meat, which contains L-carnitine, which helps convert fatty acids into energy.

In addition to vitamin B1, vitamin B2, vitamin B6, and vitamin B12 are also important, so be conscious of incorporating ingredients containing vitamin B group.

We also recommend tuna and saury, which are rich in EPA and DHA, which lower bad cholesterol (LDL-cholesterol) and triglycerides and contribute to a reduction in body fat. They are also rich in vitamin B6.

cereals and brown rice

cereals and brown rice

Carbohydrates are often avoided as a natural enemy of diets, such as carbohydrate-restricted diets, but they are also important nutrients that create energy for the body. If you restrict carbohydrates too much, your body will break down muscle to create energy, and you will lose muscle.

Unreasonable carbohydrate restriction and carbohydrate-free diets are counterproductive for women in their 50s , so moderate intake of high-quality carbohydrates such as grains and brown rice will lead to fat burning.

Brown rice, which is rich in dietary fiber and has a lower GI value than white rice, is recommended because it slows down the rise in blood sugar levels after eating.



Natto is rich in vitamin B2, which helps the body to break down fat smoothly and not gain weight. Many foods containing vitamin B2 are animal-based, but natto is a plant-based food and is low in fat, which is a great point for those on a diet.

In addition, natto is rich in a component called pantothenic acid, which is an anti-stress hormone. During a diet, there are many situations that you have to endure, such as dietary restrictions. Stress can lead to overeating, so natto can be expected to have the effect of reducing overeating and overdrinking due to stress.

fried tofu

fried tofu

Deep-fried tofu, which is rich in vegetable protein, is also recommended for dieting. It is low in fat and has a firm texture.

If you often eat animal protein on a daily basis, let’s incorporate vegetable protein with deep-fried tofu. If you are worried about the oil in the deep-fried tofu, you can pour hot water over it to remove the oil before eating.



Konjac is a healthy ingredient that is 97% water.

Glucomannan (konnyakumannan) contained in konnyaku increases the bulk of stools and serves as food for intestinal bacteria, helping to relieve constipation, which is a natural enemy of dieters. It is also expected to have the effect of lowering blood cholesterol levels and suppressing the rise of blood sugar levels.

Mushrooms and seaweed

Mushrooms and seaweed

Mushrooms, which are rich in insoluble dietary fiber, increase the number of times you chew them, leading to a feeling of fullness. Since it takes time to digest, it is also advantageous that you can expect a feeling of satiety for a long time and that you can expect the effect of adjusting the intestinal environment.

Seaweed is rich in water-soluble dietary fiber. It has the effect of discharging sodium, which is salt, to the outside of the body, improving and preventing swelling, preventing a sudden rise in blood sugar levels, and preventing the accumulation of excess fat.



Cabbage is rich in dietary fiber. Because it keeps you full, it has the advantage of reducing unnecessary snacking. In addition, the unique ingredient “Cabbagen (Vitamin U)” contained in cabbage has the effect of suppressing excessive gastric acid secretion and repairing and strengthening the weakened gastric mucosa.

If you replace the staple food with cabbage the day after you overeat, you will be able to adjust the excess calories and soothe your stomach.

However, you need to be careful not to take in too many calories with mayonnaise, dressings, and other things that you put on cabbage.

Vegetables rich in pantothenic acid

Vegetables rich in pantothenic acid

In order to prevent overeating, it is important not to accumulate stress. Vegetables rich in pantothenic acid increase anti-stress hormones. We recommend avocado, sweet potato, and morokheiya.

Broccoli is also rich in vitamin C, which improves the secretion of anti-stress hormones, and contains a lot of beta-carotene, which makes skin and hair shiny.

Apple, Kiwi, Strawberry

Apple, Kiwi, Strawberry

Although the simple sugars contained in fruits tend to turn into fat, apples, kiwis, and strawberries are low in simple sugars, making them recommended fruits for those on a diet.

It is rich in insoluble dietary fiber “pectin”, which has the effect of improving bowel movements, and it also works to lower blood cholesterol levels.



If you have a bloated stomach with a bulging lower abdomen , constipation may be the cause. When constipation occurs, blood circulation and lymphatic flow become poor, and excess water tends to accumulate in the body, causing swelling.

Yogurt is rich in lactic acid bacteria and bifidobacteria, which are known as typical good bacteria. It is also recommended to eat with apples, kiwis, and strawberries, which are rich in dietary fiber.

Snacks you can eat while on a diet

Even if you are on a diet, there are times when you want to eat snacks (sweets). In fact, snacks during dieting have benefits such as being able to take in nutrients, preventing sudden rises in blood sugar levels, and preventing irritation and loss of concentration.

Here are some snacks that you can eat while on a diet .

  • small fish
  • sweet potato
  • cheese
  • high cocoa chocolate
  • nuts
  • salad chicken
  • Pacifier kelp, stem seaweed
  • Salmon Toba, Beef Jerky, Dried Squid
  • Yogurt
  • Agar Jelly/Tokoroten
  • Handmade sweets with reduced sugar and lipid usage

Drinks recommended during a diet are basically green tea, black tea, coffee, tea, etc. that do not contain sugar. Soft drinks (juices), sports drinks, and sweetened soy milk should be avoided during the diet.

Points to note when eating meals during a diet

Points to note when eating meals during a diet

Here are some tips and tricks on how to eat when you are on a diet.

No extreme dietary restrictions

Just because you want to lose weight, it is NG to have extreme dietary restrictions. You may lose weight temporarily, but you may lose muscle and become difficult to lose weight, or you may lose your physical condition.

In addition, unreasonable dietary restrictions can cause stress, which can lead to rebound due to overeating and dieting failure. Try to eat 3 meals a day while paying attention to nutritional balance.

Don’t eat only certain foods and maintain a nutritional balance

A balanced diet is important for a healthy diet. Continuing to eat only certain foods can lead to imbalanced nutrition, which can lead to poor physical condition or lack of nutrients necessary for metabolism, making it difficult to burn fat.

For example, vitamin D deficiency can impair calcium absorption. Women are at a higher risk of osteoporosis when female hormones decrease due to menopause, so nutritional balance is important to maintain health.

A well-balanced diet is important for adult women’s diet!

When it comes to dieting, it is common to reduce the amount of food you eat and limit calories, but simply reducing calories may not lead to weight loss as expected due to the lack of nutrients necessary for metabolism.

It is important to take foods that are good for dieting, such as foods that contain proteins, vitamins and minerals that are important for fat burning, and take other foods in consideration of nutritional balance.

Supervisor profile: Haruka Suita

Haruka Suita

Deputy director of LIGHT CLINIC. Launched LIGHT CLINIC , a diet specialty clinic, with the aim of spreading obesity treatment with a view to health in the next 30 to 50 years . We provide total support for dieting, from consultation on internal medicine treatment, diet treatment to diet and exercise guidance, so that you can diet healthily.

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