As a fitness trainer, people are always asking me for the magical ingredient that will melt off fat. While I continue to explain that no 1 magic bullet exists, there are a number of nutrients that will promote faster fat loss.
The University of Minnesota did a study in 2008 where Dr. Shalamar Sibley observed 38 obese people on an diet that was 750 calories less than their estimated daily need for 11-weeks. Participants with higher levels of vitamin D at the onset of the study lost significantly more weight – 70% more!
Based on the results of this study, it can be concluded that eating vitamin D-rich foods can help the body stay out of a fat-storage state and in a fat-burning state. Simply put, high vitamin D levels can boost weight loss by 70 percent! Over the last 40 years, there are many studies on vitamin D. It’s clear that vitamin D is an important and effective nutrient. However, it’s not the only vitamin on this fat-melting team. Boost your metabolism and shed body fat by adding vitamin D and these other fat burning vitamins to your diet.
Melts fat by: Calcium is a mineral that combines with vitamin D to help rid you of fat. It is stored in fat cells, and researchers believe that the more calcium a fat cell has, the more fat that cell will release to be burned. In addition, calcium helps weight loss by sticking to fat in your GI tract and preventing some of it from getting absorbed into your bloodstream.
Melts fat by: Protein is the most complete types of food for you body. Regular doses of it can help to keep body composition, the amount of fat relative to muscle, in proportion. Along with calcium and vitamin D, protein helps you to preserve muscle mass as you lose weight. Researchers have found that women who consumed protein twice daily lost almost 4 percent more weight than women who consumed less of it. Also, the women with more protein in their diet got stronger.
Omega-3 Fatty Acids
Melts fat by: Omega-3’s enable weight loss by turning on trigger fat-burning enzymes in cells. A definite benefit of this nutrient is it reduces emotional eating by soothing mood. And omega-3’s are said to improve leptin signaling in the brain; which causes the brain to turn up fat burning and turn down appetite. It’s hard to consume vitamin D without consuming omega-3 fatty acids. Salmon (also high in vitamin D) is one of the richest sources of omega-3’s. Nuts and seeds contain a type of fat that can transform into omega-3’s after ingestion.
Monounsaturated Fatty Acids (MUFAs)
Melts fat by: MUFA’s are a type of fat found in olive oil, nuts, seeds, avocados, peanut butter, and chocolate. It have just one chemical bond, hence the word “mono.” In one study, 26 men and women found that a diet that included 20 percent of its calories from MUFA’s improved calorie burning by 0.1 percent and fat burning by 0.04 percent after 6 months. That may not seem like a lot of fat and calorie burning, but over time it is. Other research shows that MUFA’s targets belly fat. Foods that are high in MUFA’s include especially peanuts, tree nuts, and olive oil; and each has been shown to keep blood sugar steady and reduce appetite as well.
Conjugated Linoleic Acid (CLA)
Melts fat by: CLA’s are powerful fat burners that are found in dairy products. CLA’s are created when bacteria ferments the food in the first part of the stomach of cows, sheep, and other ruminant animals. Through this process, the CLA’s makes its way into the meat and milk of these animal; and then to our plates.
When we consume these foods, the CLA helps blood glucose enter body cells. CLA can be burned for energy, not stored as fat and helps to promote fat burning, especially in muscles, where most of our calorie burning takes place.
The skinny on the fat burning nutrients
Now before you start buying supplements with all of these fat melters and waiting for the fat to magically melt away, remember: vitamin D and other fat melters facilitate weight loss, but they are not magic. Taking a bunch of supplements might net you some benefits, but to experience significant weight loss, combine whole foods full of these fat melting nutrients with portion control and regular exercise.