You've been slashing calories, eating way less than before. Yet, the scale seems to be playing ping-pong with your weight?

Don't beat yourself up—your dedication isn't the issue here. The real culprit might be hiding in what's missing from your plate.

Sure, creating a calorie deficit is weight loss 101, but when you shortchange your body on essential nutrients, your metabolism can seriously underperform. The result? Low energy levels, mood swings and those stubborn pounds that just won’t go away.

Nutrient Fuels Your Metabolism

Nutrient deficiencies slow down your metabolism.

Your metabolism is the engine that powers your body, converting food into energy and keeping all your body systems running smoothly. Nutrients like vitamins, minerals, and macronutrients (protein, fats, and carbs) are the fuel that keeps this engine humming. When you’re deficient in key nutrients, your metabolism will sputter, leading to:

1. Reduced Energy Production
   Nutrients like B vitamins, iron, and magnesium are essential for converting food into energy. A deficiency can leave you feeling fatigued and slow down your metabolic rate.

2. Impaired Thyroid Function
   Your thyroid gland regulates metabolism, and nutrients like iodine, selenium, and zinc are critical for its function. A deficiency can lead to hypothyroidism, a condition characterised by a sluggish metabolism.

3. Muscle Loss
   Protein and vitamin D are vital for maintaining muscle mass, which burns more calories at rest than fat. A deficiency can lead to muscle wasting and a slower metabolism.

4. Increased Fat Storage
   Deficiencies in nutrients like chromium and vitamin D can impair insulin sensitivity, leading to poor blood sugar control and increased fat storage.

5. Oxidative Stress and Inflammation
   Antioxidants like vitamin C, vitamin E, and selenium protect your cells from damage. A deficiency can increase inflammation and oxidative stress, further slowing metabolism.

Common Nutrient Deficiencies on a Low-Calorie Diet

When you’re cutting out food in an attempt to eat fewer calories, it’s easy to miss out on essential nutrients if you’re not careful. Common deficiencies to watch out for:

1. Iron
   Iron is essential for transporting oxygen in the blood and producing energy. Symptoms of Deficiency: Fatigue, weakness, pale skin, and shortness of breath. Sources: Lean meats, eggs, organ meats, spinach, lentils.

2. Vitamin D
   Supports bone health, muscle function, and immune health. Symptoms of Deficiency: Fatigue, muscle weakness, and low mood. Sources: Fatty fish, egg yolks and sunlight.

3. Magnesium
   Involved in over 300 biochemical reactions, including energy production and muscle function.
   Symptoms of Deficiency: Muscle cramps, fatigue, and irregular heartbeat.
   Sources: Nuts, seeds, leafy greens, and cacao.

4. B Vitamins (B12, Folate, B6)
   Essential for energy production, brain function, and red blood cell formation.
   Symptoms of Deficiency: Fatigue, brain fog, and anaemia.
   Sources: Meat, eggs, fermented foods, legumes, and leafy greens.

5. Zinc
   Supports immune function, wound healing, and thyroid health.
   Symptoms of Deficiency: Hair loss, weakened immunity, and slow wound healing.
   Sources: Shellfish, meat, seeds, and nuts.

6. Iodine
   Critical for thyroid hormone production.
   Symptoms of Deficiency: Weight gain, fatigue, and swelling in the neck (goitre).
   Sources: iodised salt, seaweed, and fish.

7. Calcium
   Supports bone health and muscle function.
   Symptoms of Deficiency: Weak bones, muscle cramps, and fatigue.
   Sources: Dairy products, leafy greens, and fortified plant-based milk.

Tips to Prevent Nutrient Deficiencies

Prioritize Nutrient-Dense Foods

Make every calorie count!

Don’t waste your calories on nutrient-poor foods.

Focus on foods that provide essential nutrients without excessive calories, such as vegetables, fruits, lean proteins, whole grains, and healthy fats.

Fill half your plate with vegetables of different colours, at least one-quarter with lean protein, and the remainder one-quarter (or less) with whole grains. Reduce the amount of whole grains if you’d like to reduce the carb content of your meals.

Use a Multivitamin or Supplement

While whole foods are the best source of nutrients, a high-quality multivitamin can help fill gaps in your diet, especially when you’re cutting out food for fewer calories.

A few formulas that I personally like:

• Thorne, Basic Nutrients 2/Day, 60 Capsules (Link)

• Metagenics, PhytoMulti® Multivitamin, 60 Tablets (Link)

• Codeage, Women's Fermented Multivitamin, 120 Vegetable Capsules (Link)

• Codeage, Men's Fermented Multivitamin, 120 Vegetable Capsules (Link)

Track Your Nutrient Intake

Consider using apps like MyFitnessPal or Cronometer to track your daily caloric and nutrient intake. While it's nearly impossible to calculate with 100% accuracy, these tools significantly simplify the process compared to manual calculations. They provide a reliable estimate of your caloric and nutrient consumption, giving you valuable insights to guide your dietary choices.

Incorporate Protein in Every Meal

Protein is essential for weight loss because it boosts metabolism, reduces appetite, and helps preserve muscle mass during calorie deficit. It increases satiety, preventing overeating, and has a high thermic effect, meaning more calories are burnt during digestion.

For optimal weight loss and muscle retention, aim for 1.2–1.6 grams of protein per kg of body weight daily.

Here are 10 high-protein whole foods from animal and plant sources. All are minimally processed, nutrient-dense options.

Animal-Based

• Chicken breast (31g protein per 100g)

• Eggs (6g protein per large egg)

• Salmon (22g protein per 100g)

• Greek yogurt* (10g protein per 100g)

• Lean beef (26g protein per 100g)

Plant-Based

• Lentils (9g protein per 100g, cooked)

• Chickpeas (9g protein per 100g, cooked)

• Tofu (8g protein per 100g)

• Quinoa (4g protein per 100g, cooked)

• Almonds (21g protein per 100g)

Stay Hydrated

Dehydration can mimic hunger and lead to overeating. It also supports nutrient absorption and metabolism. Start your day with a glass of water and carry a reusable water bottle with you throughout the day.