Search
  • Luke French, PT

4 Nutrients Essential for Fat Loss


If you are missing out on any of these nutrients, you will be limiting your body's ability to burn fat.

1. Carnitine

2. Fish oil

3. Magnesium

4. Vitamin B12

1. Carnitine: Your body cannot use fat for fuel without carnitine. It plays a critical role in energy production. It transports long chain fatty acids into the mitochondria so they can be oxidised (burned) to produce energy. The mitochondria is essentially the factory of the cell, so transporting the fat to the factory where it can be burned to produce energy is vital. Carnitine is available in most animal products, but is most abundant in beef, being up to six times more available in beef and steak than other protein products such as chicken fish and dairy. It will be hard as a vegan or a vegetarian to consune sufficient amounts of carnitine through their natural diet.

2. Fish Oil: This is highly effective in many ways for the human body but is important for the fat burning process too. If you have been following my articles a lot and read my posts you will know that insulin sensitivity is essential for fat loss. Every cell has a lipd bilayer that is made up of the fat you eat. It surrounds the cell and will determine the permeability of he cell. the healthier the fat you eat, the more insulin sensitive your cells will be, leading to much better fat burning (reduced insulin in the blood). Omega 3 fatty acids consisting of EHA and DHA are your go to fat sources, found in fish oil. Either eat your fish regularly or supplement it through fish oil capsules.

3. Magnesium: Magnesium is arguably the most important nutrient in the body, being responsible for over 300 chemical reactions. Higher magnesium will help your insulin sensitivity due to the fact insulin receptors need magnesium to function properly. Post prandial insulin levels will be balanced accordingly and fat burning can resume. Additionally, magnesium plays a role in the conversion of ADP to ATP, the process of converting energy into its usable source (ATP). This will make you feel more energetic, reducing lethargy and making you want to be more active, influencing fat loss.

4. Vitamin B12: This vitamin is responsible for proper red blood cell formation, carrying oxygen to working muscles, fueling exercise and keeps you feeling active and energised for the day. To simplify it, low B12 will mean less oxygen being transported to the muscles, you then feel tired, consequently decrease activity and metabolism slows down over time leading to decreased fat burning. Take note however that all B vitmains, along with most nutrients need to be balanced, so just taking a B12 vitamin will result is a cascade of vitamin and hormonal imbalances. I would advise taking a Vitamin B complex supplement. You can get vitamin B12 from animal products; meat, fish, eggs, and dairy products. Again, vegans will struggle to consume enough.

Take away points:

- Eat plenty of magnesium rich foods; Green vegetables, nuts and seeds, eggs, yoghurt & oats.

- Increase your oily fish intake or supplement fish oils.

- Eat plenty of organic fresh animal products over cheaper, more processed meats.

- Balance your vitamins and minerals

- Don't be vegan or vegetarian

#food #healthy #fat #fats #meat #nutriton #fatloss #diet #magnesium #fishoil #carnitine #vitamins #minerals

78 views0 comments

Recent Posts

See All