Vitamin D
How It Melts Fat: Study after study shows that vitamin D helps to ensure body cells listen and
respond to insulin, a hormone secreted from your pancreas. One of its jobs is
to help glucose get into body cells, which burn glucose for energy. How well
insulin pushes glucose into cells is called "insulin sensitivity."
The more sensitive your cells are to insulin, the better. The less sensitive
they are to insulin, the more likely the calories you eat will end up in your
fat cells.
When levels of D are low, levels of parathyroid hormone (PTH) rise. Higher than normal levels of PTH trigger a series of reactions that eventually lead to fat cells converting sugar into fat and hoarding fat rather than releasing it to be burned, explains Michael B. Zemel, PhD, director of the Nutrition Institute at the University of Tennessee in Knoxville.
A lack of vitamin D may also interfere with leptin, a hormone that signals your brain to stop eating. Your body doesn't know when it's full, so you continue to eat.
NOTE: Vitamin D is a FAT SOLUBLE vitamin which is not eliminated if unused and can build up in your body throwing off vitamin/mineral synergy. DO NOT start megadosing on vitamin D in an effort to burn more fat
When levels of D are low, levels of parathyroid hormone (PTH) rise. Higher than normal levels of PTH trigger a series of reactions that eventually lead to fat cells converting sugar into fat and hoarding fat rather than releasing it to be burned, explains Michael B. Zemel, PhD, director of the Nutrition Institute at the University of Tennessee in Knoxville.
A lack of vitamin D may also interfere with leptin, a hormone that signals your brain to stop eating. Your body doesn't know when it's full, so you continue to eat.
NOTE: Vitamin D is a FAT SOLUBLE vitamin which is not eliminated if unused and can build up in your body throwing off vitamin/mineral synergy. DO NOT start megadosing on vitamin D in an effort to burn more fat
How It Melts Fat: Calcium is a
mineral that works in tandem with D to help you shed fat. Calcium is stored in
fat cells, and researchers think that the more calcium a fat cell has, the more
fat that cell will release to be burned. Calcium also promotes weight loss by
binding to fat in your GI tract, preventing some of it from getting absorbed
into your bloodstream.
Protein
How It Melt Fat: In addition to keeping hunger in check,
eating protein at every meal helps to keep body composition--the amount of fat
relative to muscle--in better proportion. Along with calcium and D, protein
helps you to preserve muscle mass as you drop pounds. A recent study out of the
University of Illinois found that women who consumed
protein twice daily lost 3.9 percent more weight than women who consumed less
of it on a diet. They not only lost more weight, they also got stronger as they
did so, with their thigh muscles alone ending up with 5.8 percent more protein
at the end of the diet than before. Check out my list of highest protein per calorie foods HERE
How They Melt Fat: omega-3s enable weight loss by switching on enzymes
that trigger fat-burning in cells. They also help to boost mood, which may help
reduce emotional eating. And omega 3s might improve leptin signaling in the
brain, causing the brain to turn up fat burning and turn down appetite. Fatty
fish like salmon (which are also high in vitamin D) are one of the richest
sources of this fat. Other foods, such as some nuts and seeds, contain a type
of fat that can be converted into omega-3s after ingestion.
Monounsaturated Fatty Acids (MUFAs)
How They Melt Fat: One Danish study of 26 men and women found
that a diet that included 20 percent of its calories from MUFAs, a type of fat found in olive oil, nuts, seeds,
avocados, peanut butter, and chocolate, improved 24-hour calorie burning by 0.1
percent and fat burning by 0.04 percent after 6 months. Other research shows
that MUFAs zero in on belly fat. Specific foods that are high in
MUFAs--especially peanuts, tree nuts, and olive oil--have been shown to keep
blood sugar steady and reduce appetite, too.
ps. THEY ARE ALSO CALORICALLY DENSE SO PAY ATTENTION TO YOUR SERVING SIZES. SUBSTITUTE them for unhealthy fats in your diet. DO NOT eat them in addition to the fats you are already eating.
check out my list of best fat burning foods HERE
check out my list of best fat burning foods HERE
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