Rapid weight loss may seem like an easy way to shed a few pounds, but what are the side effects associated with rapid weight loss? While a quick change in your weight may initially seem like a good idea, it can lead to a number of serious conditions, including vitamin deficiency. This article discusses some great ways to prevent vitamin deficiency if you have recently experienced rapid weight loss.
Eat a Balanced Diet
One of the best ways that you can prevent a vitamin deficiency after rapid weight loss is to eat a balanced diet. According the USDA’s food guide pyramid, you should eat between six and eleven servings of whole grains per day, two to three servings of low fat dairy products, lean meats, and fruits, and four to five servings of vegetables per day. For best results, try to choose a wide variety of foods in each of these groups. For example, even though the USDA recommends eating lean meats, this doesn’t mean that you should only eat chicken. Instead, aim for a combination of chicken, fish, and non-meat protein sources such as tofu or beans.
Take a Multivitamin
Taking a multivitamin is another great tool to help prevent vitamin deficiency, especially if you have recently experienced rapid weight loss. Good multivitamins typically have at least 100% of the recommended daily intake of most vitamins and minerals. Therefore, even if you don’t get these nutrients in your diet, you can rest assured that they are still being provided by your supplement. For best results, do some research before choosing a supplement. Try to find one that has undergone vigorous research, and contains vitamins and minerals.
Keep a Food Log
Another great way to prevent vitamin deficiency after rapid weight loss is to keep a food log. Be sure to write down not only what you eat each day, but also the time at which you ate, and how you felt before, during and after the meal. You may begin to notice that you are missing certain food groups, which can lead to deficiencies in the vitamins found in these foods. You may want to take your journal to a registered dietitian–he or she will be able to tell you what vitamins and minerals you may be deficient in based on your current diet.
Work With Your Doctor
Finally, be sure to work with your doctor in order to prevent vitamin deficiencies after weight loss. Your doctor will not only be able to perform specific tests to determine whether or not you have any vitamin deficiencies, but she will also be able to recommend a treatment plan to get these deficiencies under control. Be sure to bring your food log into your doctor’s appointment, as it can be very important in your treatment plan. Make sure that you are completely honest with your health care provider about what your diet currently consists of.