Natural Vitamins and Weight Loss Which Vitamins May Help With Dieting Read more at Suite101: Natural Vitamins and Weight Loss: Which Vitamins May Help With Dieting

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While there is no simple solution to weight loss, there are some natural vitamins that may help boost your weight loss results while you exercise and eat less.

There are always new and improved miracle diets being touted and offered for simple easy weight loss, so it's no wonder that so many of us are stuck scratching our heads, wondering what to do. There's no simple solution to weight loss, besides the old standby "eat less, exercise more." However, there are some vitamins and minerals that may help boost weight loss while you are dieting.
Multivitamin Supplement

A good multivitamin is a must for any dieter and can be found anywhere from grocery stores to health food stores. Different formulations are available and should be taken daily. They can be taken with a meal if stomach upset occurs.This will replace any vitamins and minerals that are lost while dieting and should be continued daily well after the diet stops as a normal daily routine.
B Vitamins:
Thiamine (Vitamin B1)

Thiamine is a water-soluble vitamin that helps the body to maintain a healthy nervous system and proper muscle functioning. Thiamine also metabolizes starches and carbohydrates in order to help the body to provide energy. Natural sources can be found in beef, legumes, milk, nuts, seeds, wheat, and whole grains. The body requires more thiamine in situations of high stress and it's supplies can be depleted very quickly, so it's important to make sure that you're getting adequate supplies of this essential vitamin.
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Riboflavin (Vitamin B2)

Riboflavin metabolizes carbohydrates, fats and proteins and it helps the thyroid gland function properly. An improperly functioning thyroid is a reason that many people have trouble losing weight. If you suspect that you may have an issue with your thyroid, it's suggested that you see a doctor to get a simple blood test to determine if your thyroid is functioning properly. Some natural sources of riboflavin include dairy, meat, and leafy green vegetables.
Niacin (Vitamin B3)

Niacin is used by the body to assist in alcohol, carbohydrate and fat metabolism to create energy. Niacin is also necessary to maintain healthy cells in our bodies and is often used in higher doses by doctors to treat conditions like diabetes and high cholesterol. It's found in almost all B-complex vitamin formulas and in foods like yeasts, milk, eggs, and leafy green vegetables.
Pyridoxine (Vitamin B6)

Vitamin B6 is necessary for the correct function of protein, sugars and fats, all of which aid in proper metabolism operation. While it's use as a weight loss supplement isn't exactly clear as it hasn't been studied for that purpose by the FDA, it's included in the B-complex vitamin formulations and is essential for day-to-day metabolic function. It can be found naturally in legumes, vegetables, potatoes, milk, cheese, meat and flour.
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Vitamin B12

Vitamin B12 is required to properly form red blood cells, ensure proper neurological function and DNA synthesis. While it can be found in most B-complex formulations, vitamin B12 is readily available in fish, meat and dairy products. Certain studies have seen that it has boosted energy and endurance for certain groups of people, but the scientific community remains divided. Further studies need to be conducted.
Biotin (Vitamin H)

Biotin is another water-soluble B vitamin that maintains proper enzyme function. Without it, many enzymes do not work properly and complications involving many organ systems would occur. Biotin also helps maintain steady blood sugar level. This can be very important for dieters as it will prevent the mid-afternoon slumps and discourage snacking.

Mid-afternoon is a time when many dieters experience a drip in blood sugar, which lowers their resistance towards the types of food that they're avoiding. If they can successfully power through this time of day and avoid the temptations, this will help them stay on the proper weight loss track. Controlling blood sugar through many small meals and perhaps biotin (more research is needed), so that it remains constant, could help tremendously.
Zinc

Zinc can be an effective tool in appetite control as it regulates insulin activity, keeping blood sugar steady rather than up and down, where it will affect appetite and energy level. Zinc works in tandem with vitamins A and E to assist in the manufacturing of the thyroid hormones, which play a crucial part in metabolism, as well as many other bodily processes. It also works with vitamin B6 to produce pancreatic enzymes which help to properly digest food. The more readily food is digested, the more likely the body is to resort to burning excess fat stores for fuel, which may assist with weight loss.

Chromium (III) picolinate

Chromium helps metabolize carbohydrates, fats and proteins. Without it, insulin is less effective at controlling blood sugar levels which means that it's harder to burn off excess fat stores. It's being heavily researched as a treatment for depression and as a weight loss tool, but some studies are showing that it's an effective supplement for helping weight loss. It's also considered to be somewhat controversial as the the literature appears to need further research.

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The FDA does not strictly regulate herbs and supplements and cannot guarantee strength, purity, or safety of the products so effects may vary. Supplements may interact with other drugs that you take, as interactions haven't always been thoroughly tested. Be sure to read all labels. It's always a good idea to discuss any supplements with a doctor or health care provider before starting any new therapy.

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Sources and Recommended Reading:

WebMd: Vitamins and Lifestyle Guide

Medline Plus Health Information from National Library of Medicine

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Top 10 Protein Sources for Vegans

Number 1: Tempeh is the winner for top vegan protein, topping the chart at 41grams. What exactly is tempeh you ask?  Tempeh is made from soya beans just like tofu, but the beans are fermented much like cheese to create a totally different, chewier texture than tofu. Many people who are not big tofu fans love tempeh. You can use it for burgers, chilli, fajitas, barbecued shish kabobs,  soups, sloppy joes, to name a few and it makes a mean  vegetarian bacon.  (Check out Isa Chandra`s Vegan with a Vengeance cookbook for the bacon recipe)

Number 2: Seitan: also known as wheat meat or wheat gluten. Even though it comes from wheat, it is not a carb, it`s a protein. It contains 31 grams per 3 oz!  It resembles meat in look and can be made to taste like all kinds of meats, fish and seafood. The texture varies if it is baked, boiled or reheated in the microwave.  The Seitan you can buy in airtight bags in the fridge section of health food stores is awesome however not available in small communities. To make your own is very easy, simply follow the instructions from teacher Sarah Kramer: http://www.vegfamily.com/vegan-cooking-tips/seitan.htm

Number 3: Soya Beans are next up for most protein in a vegan food source. They have 29 grams in one cup. You can buy them dry if you don`t mind soaking and cooking them for many hours but it`s so much easier to buy them pre-cooked in a can or as frozen baby soya beans AKA. Edamame They are good as a snack or can be used in recipes in place of peas; you can make a delicious Edamame hummus. See Sarah Kramer`s Vegetarian a Go Go for that hummus recipe.

Number 4: Lentils are the most practical, quick cooking and versatile bean. It helps that they are also delicious and contain lots of protein 18 grams per cup. Tons and tons of recipes are out there for lentils. Indian food features many meals based around lentils such as Dal, in soups as well as combined with vegetables in an aromatic sauce. You can buy the red lentils for quickest cooking, green ones for a meatier taste such as in Sheppard`s Pie. There are also the types of lentils you can buy in cans which are the green ones already cooked for you. Mash them up to make burgers or ``meat loaves`` See  The Conscious Cook  by Tal Ronnen for amazing meat-like healthy recipes

Number 5: Black Beans At 15 grams per cup, black beans are a popular favourite in Mexican and Latin American food. From fajitas to Quesadillas to tacos, soups and salads, black beans  are easy to integrate in a low fat vegan diet. Easiest to buy they pre-cooked for you in a can but make sure to rinse them off before use. See Easy Veggie Meal Plans  for a variety of high protein meal plans. Get a full week of recipes for Free.

Number 6: Kidney Beans and Veggie Burgers While kidney beans are most popular in chilli, they are also delicious mashed up and made into burgers. Veggie burgers are an awesome source of protein and are available in the great majority of restaurants nowadays. In fact, in many restaurants, it`s the only vegan meal available, good thing most of them are absolutely delicious. And you’ll feel full after since you’ll be ingesting 15 or more grams of protein per burger. Easy Veggie Meal Plans recommends the best veggie burger patties to buy in the 7 day Free Meal plans. Get it here.

Number 7: Veggie Deli Slices These are so delicious, portable and tasty while packing in 15 grams per 4 slices which are really easy on the taste buds. From turkey taste to salami, pepperoni, deli slices to Montreal smoked meat in low fat cruelty free options. Available in all grocery stores in the produce aisle.

Number 8: Chick peas Ooh how I love my chick peas! Especially when made into hummus which is a delicious veggie dip and also great wrapped in tortillas for a high protein meal or snack. At 12 grams per cup, these tasty beans are very flexible and can be found plentifully in Lebanese cuisine such as in falafels, roasted whole or in pâtés. Chick peas are also delicious in salads, in soups, loaves and can be made into tasty chickenless chicken salad. Get great chick pea recipes in Alicia Silverstone`s The Kind Diet.

Number 9: Baked Beans and Pinto Beans Quick lunch when combined with veggie hot dogs, a portion of canned baked beans (the tomato sauce and maple syrup type are vegan) will add up to 22 grams of protein! The beans contain 12 grams of protein per cup.  Pinto beans are popular in chillis, burritos and spicy Latino food.

Number 10: Tofu and tofu products Tofu is THE most versatile vegetarian food.  In my opinion, tofu does not get half the respect it deserves.  Containing a significant amount of calcium, iron and 10 grams of protein, tofu is worth experimenting with. From tofu steaks to tofu shish kabobs, chickenless salad to loaves, burgers and nuggets, the list of delicious meals that can be made with tofu is endless. Get great tofu recipes in Vegan Comfort Food by Alicia Simpson.