Nutrients That Can Support Your Weight Loss Efforts
When it comes to successful weight loss, there are no “magic bullets.” And there’s no little pill that will let you be a couch potato and eat what you please, yet still lose weight fast safely.
But when combined with a healthy diet and exercise, the following nutrients can act as healthy catalysts to jump-start your weight loss efforts. They are simple, science-based solutions that have been proven by research to attack excess fat, promote lean, healthy muscle mass, and decrease hunger and control appetite.
- Conjugated Linoleic Acid (CLA)
- Green Tea Extract
- Pine Nut Oil
- Whey Protein
Healthy weight and balanced blood sugar levels go hand in hand. When you have blood sugar issues, you have a 90 percent chance of being overweight. The link between weight problems and blood sugar is insulin resistance—a condition in which your body becomes less sensitive to its own insulin, making it harder for insulin to carry glucose into your cells, where it’s burned for energy.
Ironically, your body responds to insulin resistance by producing even more insulin. But because your cells aren’t responding normally to the insulin, it begins converting all of the unused glucose to fat.
To lose weight, you must help your body become more sensitive to insulin so it will produce the right amount of insulin and respond to it properly. The very best nutrient to do this is chromium..
I recommend chromium polynicotinate, which is more biologically active and absorbable than the less effective chromium picolinate. Take 200 mcg daily.
Lean muscle helps your body burn calories more efficiently. CLA is a “good fat” that helps you reduce your body fat percentage and maintain lean muscle mass. Numerous studies confirm that this healthy fat works by slowing down the transformation of dietary fat into body fat. And by adding more good fats like CLA into your diet, your body won’t feel the need to stockpile as much fat.
I recommend a high-quality CLA called Tonalin CLA. Take 3,200 mg per day.
Creatine is one of the essential components related to the creation of energy necessary for muscle contraction. It is a nitrogen-type compound derived from the amino acids arginine, glycine, and methionine.
Creatine increases your body’s ability to produce lean muscle tissue. Some of the richest food sources of creatine are beef, salmon, and herring, and it’s also available in supplement form—capsules, tablets, and powder.
The form I recommend is creatine monohydrate because it’s nontoxic and hasn’t been associated with any ill effects. Take five grams four times a day for seven days, and then reduce the dose to five grams a day. You must also increase your water intake.
A green tea extract called GreenSelect Phytosome acts as a safe, effective, yet remarkable catalyst for rapid weight loss.
Green tea aids in thermogenesis—the metabolic process of oxidizing fat to produce heat and energy. Epigallocatechin gallate (EGCG) is the specific component in green tea that is responsible for this fat oxidation. GreenSelect Phytosome adds soy phospholipids into the mix, which make the EGCG three times more bioavailable to your body than ordinary green tea extract. It also keeps it in your bloodstream far longer than regular green tea extract, too—four hours versus two hours.
I recommend taking 300 mg daily of GreenSelect Green Tea Extract Phytosome.
Dutch Researchers who extracted a fatty acid called pinolenic acid from pine nuts found that it works wonders as an appetite suppressant.
Every day, they gave 3 grams of this product (called PinnoThin) to a group of overweight women. Within 30 minutes of taking the capsules, the women noticed a feeling of satiety, or fullness. They also reported less hunger and consumed less food at mealtime.
A closer look by the researchers revealed that taking the pinolenic acid and other pine nut oil components increased the release of two of the body’s natural appetite-suppressing hormones for as long as four hours. Cholecystokinin (CCK) increased by 60 percent and the glucagon-like peptide-1 (GLP-1) increased by 25 percent. These are the hormones that tell your brain that you’re full—which, in turn, reduces your desire to eat.
An extract of saffron (Crocus sativus) called Satiereal can be very helpful at curbing cravings between meals. Research studies have shown that 90 mg in the morning and 90 mg before dinner resulted in a 50 percent reduction in snacking between meals. Study participants repeatedly reported reduced cravings, improved mood and energy levels, and feeling full for longer periods of time. Using this extract along with CLA greatly helps in weight loss.
Whey protein helps reduce excess fat, promote lean muscle mass, and regulate appetite. Its appetite-suppressing action comes from glycomacropeptide amino acids, which stimulate the release of the hormone cholecystokinin (CCK). CCK signals your body’s satiety response so you feel fuller and more satisfied. One study reported that glycomacropeptides from whey increased the release of CCK by over 400 percent.
More Dr. Williams Advice on Weight Loss
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For more than 25 years, Dr. David Williams has traveled the world researching alternative therapies for our most common health problems—therapies that are inexpensive and easy to use, and therapies that treat the root cause of a problem rather than just its symptoms. More About Dr. Williams
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