A well-rounded diet plan supports your immunity system. Instead, an aggressive weight loss plan that is low in nutrients will impair your immunity. In fact, there are foods that help you burn fat and boost your immune system during your healthy weight loss journey.

1. Protein

Protein is being digested more slowly and thus prolongs satiety. This will gradually make you eat lesser at the next meal and reduces snacking habits.

Insufficient protein intake during a weight loss plan will lead to decreased immunoglobulin and weakened immunity which is prone to symptoms such as colds and fatigue. High-quality protein intake will allow your body to produce more white blood cells and immunoglobulins which help your immunity system protect your body against infections.

High-quality protein includes tofu, meat, eggs, and dairy products. Generally, white meat such as chicken, fish, and seafood are better choices for weight loss compared to red meats (pork, beef, and mutton) due to their high protein and lower fat content.

A dairy product such as milk is one of the most convenient options compared to the rest. Milk is rich in protein, vitamins, and minerals, for example, calcium and zinc. Stolle Immune Milk, is high-quality milk with low-fat, high protein, and more bioactive contents including IgG and lactoferrin as natural antibodies to support your immune system directly.

2. Fruits and Vegetables

Other than consuming protein, vegetables and fruits also should be included in the weight loss diet plan, at least 3 servings of vegetables (1.5 bowls) and 2 servings of fruits (2 fists) a day. Green leafy vegetables that are rich in dietary fibres will make you feel full after meals and help in weight control.

Choose fruits that are low glycaemic index (GI) and high-fibres, for example, such as guava, apple, orange, pear, and kiwi. These fruits will be helpful in slowing down the process of converting starch into sugar, as excessive sugar will turn into fat and promote weight gain.

Vegetables and fruits are rich in vitamins such as β-carotene, vitamin C, vitamin E, and various minerals, which also contribute to enhancing immunity.

3. Reduce added sugar

There’s no doubt that limiting how much added sugar you consume promotes your overall health and immune function. This sugar refers to refined sugar including granulated sugar, brown sugar, fructose, honey, etc. It is often added to beverages, cakes, and biscuits. Also, sugar is commonly used in cooking dishes to season, such as braised, marinated, sweet and sour dishes, etc. Too much sugar can easily accumulate into fat, leading to obesity.

You should avoid carbohydrates during losing weight is a common myth. Instead, carbohydrates can be broken down into glucose to provide your body with energy for daily tasks and are the primary fuel source for your brain’s high energy demands. The deficiency of carbohydrates may affect the utilisation and metabolism of fat and protein in the body, it will also interfere with the operation of the brain and cause physical and mental stress in severe cases, which will lead to weakening your immunity.

Limiting your intake of sugary foods and beverages and choosing complex carbohydrates such as unrefined whole grains and fruits are healthier options to promote better blood sugar management and immune response.

When it comes to managing weight, there is no one-size-fits-all solution. It often takes a multi-factorial approach, including diet and exercise.