What you need to know about weight loss.....
No Supplement Melts Fat!
Fat burning requires fat mobilization and then the delivery of fatty acids into the mitochondria of the muscle cell where they can be burned as fuel. That isn't the result of a supplement, but rather the outcome of a host of biological processes that can be controlled. In order, however, to control them, there must be a concern for supportive eating and reasonable physical activity.
If you understand that a "supplement" is simply "the extra," then you might find value in adding the following supplements into your present nutritional regimen, but remain aware that no supplement will do the whole job. At best they can serve as a part of the process of fat release.
1. Flaxseed Oil
You've heard me speak of the virtues and importance of ingesting essential fatty acids (EFAs). Flaxseed oil is valuable in that it contains both the omega-3's and the omega-6's, the two different structures of fatty acid chains we need to ingest.
EFA's help to optimize insulin sensitivity, modulate the release and mobilization of lipids (fat), transport oxygen from red blood cells to the tissues, and keep saturated fat mobile in the bloodstream, increasing the likelihood it will be burned rather than stored.
EFA's are also components of the membranes of cells, thus they play a vital role in maintaining fluidity and rigidity of cell membranes. I've written a great deal about EFA's so for the purpose of this article, suffice it to say flaxseed oil can be a valuable dietary aid to anyone seeking fat reduction.
We all know calcium as "the bone mineral," or more accurately, as the most abundant mineral in the body. Recent research has revealed calcium acts to regulate calcitrol, a hormone that has the ability to flip the fat metabolism switch. Studies show that people who consume large amounts of calcium tend to show significantly less body fat than people with low calcium consumption.
A preliminary study found that when two cups of yogurt a day were added to a lower calorie diet, raising the intake in the test subjects from 400 mg to 1,000 mg per day, the subjects lost close to 11 pounds over 12 months, significantly more than the control group. Dairy (yogurt) augments fat loss and reduces central adiposity during energy restriction in obese subjects.
Studies using genetically altered mice who displayed the human OB gene (obesity gene) showed that calcium deficiency leads to increases in parathyroid hormone production. When you increase parathyroid hormone, you increase your propensity to transport calcium ions into fat cells which results in greater production of the enzyme Fatty Acid Synthase (FAS). This creates a biochemical environment where fat storage is more likely and the potential for the breakdown of fat as fuel is reduced.
The conclusion should not present calcium as a magic fat burning aid, but it should indicate that adequate calcium intake is important. Supplementing with calcium and incorporating organic dairy products into an overall nutritional regimen would seem to assist in optimizing fat release.
3. Alpha Lipoic Acid (ALA)
ALA is a fatty acid that might have been classified as a vitamin except that by definition, a vitamin is a micronutrient the body cannot synthesize. The body is capable of manufacturing Alpha Lipoic Acid and it does so on a regular basis as an integral part of metabolism. ALA helps us by activating enzymes which are critical to energy production. It also helps to break down amino acid chains for protein synthesis. The body does manufacture enough to support these metabolic processes, however, high intake of ALA has proven to be a stunningly effective antioxidant.
Antioxidants help to rid the body of free radicals, little single oxygen molecules that can wreak havoc upon cells. Vitamin C, Vitamin E, Zinc, and CoQ10 all exert antioxidant properties, but ALA exerts its antioxidant activity in the mitochondria of the cell. When we actually "burn fat," that incineration of fatty acids takes place in the mitochondria, the activity center, of the muscle cell. Supplemental ALA can help to keep the fat burning environment in an ideal state.
Another unique property of ALA is its ability to increase glucose storage in muscle tissue and NOT in adipose tissue. This can lead to greater performance, increased muscle activity and growth, greater support of lean body mass, and a further reduction in the likelihood of fat storage.
4. Acetyl L-Carnitine (ALC)
L-Carnitine has fat burning properties in supplemental form. This amino acid aids in shuttling fat into the muscle cell to be burned. Acetyl L-Carnitine is the acetylated ester of L-Carnitine.
ALC is derived from L-carnitine, and is synthesized in the brain and the liver by an enzyme called acetyl-L-carnitine-transferase. In addition to its ability to transmit signals across nerve cells, and its potential role in offsetting the destructive symptoms of Alzheimer's, ACL limits tissue breakdown by reducing cortisol levels in the blood. It also increases Leutenizing Hormone (LH) which leads to a natural testosterone increase and more recent research seems to suggest it might actually increase IGF-1 levels. Increasing IGF-1 is one of the properties of Growth Hormone.
5. L-Glutamine L-Glutamine is the most abundant amino acid in muscle tissue. It is not miraculous, but it is highly involved in immune function and digestive health. Don't forget, muscle is the fat burning machine, and if fat loss is a goal, muscle preservation is a concern. When the digestive system or the circulatory system need additional L-Glutamine, they may rob muscle tissue in order to get an adequate supply, and muscle catabolism limits fat burning.
Supplementing with L-Glutamine acts as a muscle preservation insurance policy. And to control cortisol, L-Glutamine supplementation should be considered. In a research study it was shown that L-Glutamine directly prevents the cortisol-induced degradation of muscle contractile proteins.
Other compounds that warrant mention are L-Tyrosine, L-phenylalanine. These compounds are contained in many of the commercially sold "cortisol blockers."
Herbs and Spices still used in the Mediterranean diet aid enzyme action and digestion of food. Absent from our Western diet, we see scores of Americans walking around with lazy enzymes, resulting in partially digested foods, ending up as stored fat. Your body cannot use undigested food, but WILL store it until digested.....certain herbs and spices added to the diet can make the difference in using your food for energy and being able to pass of the excess or storing it in the closet called stretched out fat cells until it is in usable form?
1. Supplements are the extra. Fat loss is the result of a strategic program incorporating activity and supportive eating, and with that in mind a handful of supplements can act as aids.
2.Many supplement ads are often deceptive and the formulas are often inadequate.
3. Legitimate research can lead us to make better choices, but science at any given moment is simply a "best guess," thus, the "practice" of medicine is just that, trying things until something works and sticking with that thing.
I've shared my thoughts regarding the supplements that can act as fat burning aids. Eat right, incorporate sensible exercise into your routine, connect spiritually and with your loved ones and enjoy your "downtime." In these things lie the true secret to health.
Declare WAR on your FAT with G-FORCE, along with Pam's Nutritional Eating Plan and you'll look forward to summer and showing off the real you!
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