In the 12-week programme, we closely monitor several important nutritional markers to ensure your body is getting the right nutrients. These markers can be tested through a simple blood test, helping us understand how well your body is functioning after weight loss.
Iron & ferritin
Iron helps your body produce haemoglobin, which carries oxygen in your blood and has an important role in immunity. Iron is particularly important for women, those following a vegetarian or vegan diet, and those at risk of anaemia. During and after using GLP-1s, lower appetite levels leads to reduced food intake which may mean reduced iron intake too.
Ferritin measures your iron stores, providing insight into your long-term iron levels. Lean cuts of red meat, such as beef, pork, and lamb, contain the richest sources of iron. Some poultry and fish have moderate amounts of iron as well as plant-based sources, for example, beans, pulses, nuts, and seeds, that contain small amounts of iron.
Calcium & vitamin D
Both calcium and vitamin D are crucial for bone health and metabolism. Calcium supports muscle function and helps your body build strong bones, while vitamin D helps absorb calcium and regulates immune function. Together, they play a role in maintaining your weight by supporting your body’s ability to metabolise food.
There is a higher risk of calcium deficiency if you live with coeliac disease, osteoporosis, and/or are past menopause. Milk, (low-fat) dairy products, calcium-fortified plant-based alternatives (such as soy yoghurt, oat milk, fortified cereals, breads, and coconut cheese), canned sardines with bones, and certain fruits and vegetables (including oranges, kale, broccoli, and spring greens) are good sources of calcium.
Vitamin D is found in meat, egg yolks, and vitamin D-fortified products (such as certain spreads, cereals, and yoghurts).
Magnesium
Magnesium supports over 300 enzyme reactions in your body, including muscle and nerve function. It also helps regulate blood pressure and may help some individuals with insulin control, making magnesium important for your overall weight loss journey. Dietary sources of magnesium include legumes, green leafy vegetables, nuts, seeds, and whole grains. Magnesium deficiency may impact nerve function, heart-related mechanisms, and imbalances in body electrolytes.
Folic acid
This B vitamin helps your body produce and repair DNA, which is essential for cell growth. Women, in particular, benefit from monitoring folic acid levels to prevent deficiencies that could affect their overall health. Rich sources of folic acid include leafy green vegetables, beans and legumes, fortified foods, nuts and seeds, fruits, whole grains, eggs, and various meats.
Vitamin B12
Together with folic acid, vitamin B12 is essential for red blood cell formation and nerve health. It also supports the metabolism of proteins and fats. Vitamin B12 is naturally found in animal-based foods, some fish, fortified cereals, (low-fat) dairy, eggs, and marmite (be mindful of the salt content though!).
Zinc
Zinc is important for bone metabolism, immune function, protein synthesis, and wound healing. As a micronutrient that plays a role in DNA synthesis and repair, it’s crucial to monitor your zinc levels during weight maintenance. Zinc is most abundant in red meats, poultry, seafood, (low-fat) dairy, beans, nuts, and seeds.
