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How to Get All the Nutrients You Need in a Calorie Deficit Without Sacrificing Taste

How to Get All the Nutrients You Need in a Calorie Deficit Without Sacrificing Taste

Get Nutrients and Satisfaction in Every Bite!

It's no secret that eating nutritious meals is key to achieving a healthy body weight and lifestyle - but it can be difficult to make changes that stick.

If you're trying to lose weight or maintain a healthy lifestyle, you know how tricky it can be to get all the essential nutrients your body needs while still enjoying your meal and feeling satisfied!

Implementing a healthy eating plan should never mean sacrificing taste or satisfaction - that's why we've got all the information you need to get the nutrients your body deserves without compromising your physical health. Please continue reading to discover our top tips for keeping a diet that is both enjoyable and nutritious.

The importance of getting all the essential nutrients you need

We've all heard the saying, "You are what you eat." That might sound like an overstatement, but it's quite accurate.

The food we consume directly and significantly impacts our physical and mental well-being. That's why ensuring we get all the essential nutrients our bodies need is more important than ever.

These nutrients, like protein, vitamins, and minerals, are critical in maintaining energy levels, supporting immune function, and keeping our organs functioning properly. Without a balanced diet, it's easy to become deficient in one or more essential nutrients.

The lack of essential nutrients can impair cognitive function and other mental health issues. The increased risk of chronic diseases, such as diabetes and heart disease, is also worth considering.

To avoid these risks, it's important to understand the basics of nutrition and create a balanced diet that provides all the necessary nutrients. This is especially important if you are on your weight management journey.

What are the five signs of nutritional deficiency?

If you are trying to lose or keep a healthy weight range, you must ensure you get all the nutrients your body needs. Otherwise, there is a higher risk of nutritional deficiencies due to a calorie deficit or unbalanced diet.

Nutritional deficiencies can manifest in various ways, making diagnosing difficult without proper testing and care. Here are five common signs to watch out for:


Feeling tired despite adequate sleep usually indicates that something isn't right with your nutrition. This can be due to insufficient calories, but it could also mean you're missing key nutrients like iron or vitamin B12.

Physical weakness:

Weakness, especially in the arms and legs, may indicate nutrient deficiencies due to inadequate intake or poor absorption of key minerals and vitamins. A lack of energy could also hamper the progress of your weight loss journey.

Digestive issues:

An unbalanced diet or nutritional deficiencies can cause digestive problems such as constipation, bloating, and gas. A person with a healthy, balanced diet should have regular bowel movements and avoid these unpleasant symptoms.

Skin issues:

Dry skin, acne and rashes may indicate a lack of essential fatty acids and vitamins A, E, and C. If these don't improve over time despite lifestyle changes and moisturising, they may be due to nutritional deficiencies.

Hair loss:

A lack of essential nutrients like iron, biotin, zinc, and vitamin C can cause hair loss. This is usually accompanied by dry scalp and redness.

If you experience any of these signs, getting advice from health professionals is best. They can help you create a weight management plan tailored to your needs and lifestyle. If you ignore these signs, it can lead to more serious complications.

What are the two warning signs of poor nutrition?

Your weight management strategies must provide all the necessary nutrients for your body to function and stay healthy. The two warning signs of poor nutrition might initially be subtle but could eventually lead to bigger issues if ignored.  Failing to do so can lead to two serious warning signs of poor nutrition:


Malnutrition occurs when there are insufficient essential nutrients, such as vitamins and minerals, in the diet. If not appropriately identified and managed in time, malnutrition can weaken a person's immune system, stunt growth, cause severe exhaustion and potentially serious illnesses, and damage cognitive development in younger demographics.


When an individual consumes more calories than they need, the result can be obesity─the antithesis of malnutrition. Too many calories can cause an excess in their body mass index, mainly due to having an unhealthy diet fueled by too much fatty and processed foods. The average muscle mass and quality of life decrease, increasing the risk of chronic diseases.

Without proper weight management, you're left with poor nutrition; this can create a cycle of lesser overall health that spins further downwards from there. Therefore, looking at your diet and exercise regime today is important to stop potential problems before they start.


How do you check your nutrient levels?

Taking care of our bodies is essential; ensuring enough nutrients is one way we can do that. These are some of the common ways to check your nutrient levels:

Blood Tests:

This is the most accurate way to determine if you have a deficiency. A blood test can measure your body's amount of vitamins, minerals, and other markers such as iron and cholesterol.

Food Logs:

Keeping track of your diet is the best way to check your nutrient levels. You can record all your meals and snacks and add daily nutrients. This way, you can identify which nutrients are lacking in your diet.

This is where a pie chart of a balanced diet can come in handy. A visual representation of the food groups you need to consume and the recommended daily intake for each group can help you create an optimal diet plan.

Total digestible nutrients:

Total digestible nutrients (TDN) measure the amount of usable energy obtained from food. This number helps you calculate how many calories and essential vitamins and minerals you get from your diet. It's important to get enough TDN to meet all your nutritional needs.

Keeping track of your nutrient levels and TDN is key to healthy weight management. Eating a balanced diet, regular physical activity, and getting enough rest are some of the best ways to ensure you get enough nutrients. Achieving optimal nutrition can help you stay healthy and fit for a long time!

What happens if you don't get enough nutrition?

It's easy to take our eating habits for granted, but the truth is that not getting enough nutrition can have serious consequences.

Our bodies need vital nutrients to function properly, and when we don't get enough of them, we risk various health problems. Lack of nutrients can cause various health problems, such as fatigue, weakness, dry skin, hair loss, and depression.

Over time, the effects can be even more severe, including weakened immune systems, organ damage, and a higher risk of chronic diseases. It's essential to understand that our bodies are like cars, they need fuel to run efficiently, and without enough, they break down.

If you suffer from any of these signs, it's best to consult health professionals. They can help you determine the most appropriate weight management plan for your needs and lifestyle.

What are the poor eating habits that should be avoided?

Bad weight management can be due to a variety of poor eating habits. These habits include under or over-eating, skipping meals, eating emotionally, and relying on processed meals.


Over-eating can lead to weight gain and a higher risk of developing health problems. Eating more calories than you need will not benefit your body and is often accompanied by feelings of guilt or shame. Obesity is also a consequence of over-eating.


On the other hand, under-eating can cause your body to become malnourished. Too few calories can decrease energy levels, weaken immunity, and cause nutrient deficiencies. You cannot maintain a healthy condition if you are not getting enough fuel.

Eating Emotionally

When you eat because of stress or boredom instead of hunger, you are likely to overeat. Eating emotionally is usually a habit developed over time and may be linked to deeper emotional issues.

Skipping meals

Skipping meals is a common weight management mistake that many people make. Skipping meals or going too long without eating can reduce energy levels and make it harder for your body to process the nutrients it needs.

Relying on processed meals

Processed meals are often high in unhealthy fats, sodium and sugar, hindering your weight management efforts. Fat is necessary for your physique, but too much can create health problems. You can start developing diabetes, high blood pressure and other chronic diseases.

Ways to get a wide variety of nutrient-dense foods without sacrificing flavour or satisfaction

Weight management is often a challenge for better health. Finding ways to get the essential nutrients into your daily routine without sacrificing flavour or satisfaction can be tough.

The best way to ensure you get a wide variety of nutrient-dense foods is to cook at home and make your meals from scratch using fresh ingredients. Small changes let you control what goes into your meal and how it's prepared.

You can also use a pie chart like this one as a guide for creating balanced meals that provide all the essential nutrients without sacrificing taste or satisfaction:


This pie chart provides healthier food choices such as lean meats, plant-based proteins, whole grains, dairy, vegetables and fruits to help you get the total digestible nutrients (TDN) in your body composition.

By following a healthy eating plan like this and getting enough rest and exercise, you can stay healthy for a long time!

Food for thoughts

Eating for weight loss doesn't have to mean sacrificing taste or satisfaction. You can maintain a balanced meal with the right healthy diet while creating delicious and nutritious meals that help you lose weight. You just need to focus on options with plenty of fibre and lean protein and limit your intake of unhealthy fats and empty calories.

By being conscious of the types of foods you eat and when and incorporating lifestyle habits like getting enough sleep and regular physical activity, you're on your way to maintaining healthy living in the long term!

The key is making these behaviours a part of your daily life so that maintaining a healthy weight comes naturally. Don't forget to always get advice from health professionals about your weight management goals.

Now that you know more about weight management and nutrition, why not join the conversation and get our exclusive giveaway? Sign up today!

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