Losing weight and building muscle is not an easy task for most of the people who try it. And it is that studies reveal that dieting, visiting the gym and practicing cardio fail in this purpose, if there is a deficit in the level of vitamins present in the blood. Here’s how to lose fat and gain muscle thanks to vitamin D , following a proper diet.
To lose weight and improve muscles, exercise must be supplemented with an adequate intake of nutrients. And this does not refer to consuming less amount of food, but to modifying eating habits. A healthy and balanced diet is necessary, based mainly on the consumption of an adequate amount of fruits and vegetables, the main source of minerals and vitamins.
In particular, vitamin D is essential in the body, so that it can reduce body weight and gain muscle mass. Through a proper diet, the amount of vitamin required by the body can be achieved, which is at least 30 nanograms per milliliter (ng / ml) of blood. Less than 20 ng / ml of vitamin D in the blood makes it difficult for the body to consume accumulated fat, and replace it with muscle mass.
How to lose fat and gain muscle thanks to vitamin D
It is appropriate to know that vitamin D is also called the vitamin of the sun , because the body needs the sun’s rays to absorb this nutrient. Therefore, in addition to adequate nutrition, it is necessary to expose the skin of the face and arms to the sun for a period of about 15 minutes every day. This by taking the appropriate measures to protect the areas where the skin is very sensitive to sun exposure.
Regarding diet, you have to consume foods rich in vitamin D and its precursor substances, among which are:
- Milk and dairy products, such as cheeses and yogurt.
- Fortified cereals.
- Beef liver.
- Blue meat fish (salmon, tuna and sardines)
- Avocado
- Mushrooms
