NUTRIENTS FOR NATURAL WEIGHT LOSS

Typically when we think of weight loss, we think of restricting calories. But losing weight isn't just about cutting calories, as a low-calorie diet can do more harm than good if you aren't getting the right nutrients. A balanced diet includes protein, fat, carbohydrates, vitamins and minerals. In weight management, your diet should include all these nutrients. The nutrients you eat can play a vital role in weight loss. Specific nutrients can actually help to flip an internal switch that signals cells throughout your body to burn more calories, wasting many of those calories as heat. Without these important nutrients, the opposite happens. Your body holds onto fat. Your metabolism slows and your weight-loss efforts become an exercise in futility. Here are some nutrients that you can add to your diet to optimize natural weight loss:

10 NUTRIENTS VITAL TO WEIGHT LOSS

Epigallocatechin gallate (EGCG)

EGCG or Epigallocatechin gallate is a compound found in green tea (and put in most weight-loss supplements available today). EGCG is supposed to be the active compound that is responsible for antioxidant properties of green tea and possibly fat burning properties. EGCG can increase thermogenesis or heat production through extra calorie burning and the use of stored fat as energy. EGCG, the polyphenol in green tea, blocked weight gain and prevented metabolic syndrome.
Some research also shows that EGCG can stop the growth of new fat cells. The greatest weight loss effects of EGCG are seen when combined with caffeine, as it naturally occurs in green tea. You can actually feel this effect after you drink the tea. Your body will literally heat up as your cells waste calories as heat. Green tea is a great winter elixir for that reason. Drink a cup whenever you feel chilled and are tempted to eat even though you are not really that hungry. The tea will warm and soothe you, reducing hunger and cravings.

Monounsaturated Fatty Acids (MUFAs)

Monounsaturated fats or MUFAs are commonly referred to as “healthy” fats. MUFAs have just one chemical bond (which is why they are called "mono" unsaturated).These fats raise good HDL cholesterol, lower bad LDL cholesterol, and protect against the buildup of plaque in your arteries (help lower risk of heart disease). They also help prevent belly fat. Foods rich in MUFAs include olive oil and olives, canola oil, almonds, cashews, peanuts, peanut butter, sesame seeds, avocados, macadamia nuts and hazelnuts.

Docosahexaenoic acid (DHA)

Docosahexaenoic acid or DHA is one of the two omega-3 fats found in the flesh of cold-water oily fish, including mackerel, herring, tuna, halibut, salmon, cod liver, whale blubber, and seal blubber. DHA can stop growth of young fat cells and actually causes them to die. To get more DHA in your diet, you can eat more oily fish or add DHA to your diet with fish oil supplements.

Omega-3 Fatty Acids

A group of polyunsaturated fats called Essential Fatty Acids (EFA), they are also referred to as polyunsaturates. Essentially, there are two main types of EFAs: omega-3 fatty acids (alpha-linolenic acid) and omega-6 fatty acids GLA (gamma linolenic acid). The human body cannot produce its own EFAs; they must be obtained through the diet means regularly in order to have a proper metabolism. Bad fats, such as Trans fats and saturated fats, can inhibit weight loss. But good fats, such as the omega-3 fatty acids found in eggs and fish, can help you lose weight because they increase your energy levels and keep you feeling full longer.
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. They are also essential to heart health, brain function, increased metabolism, and overall anti-inflammatory effects in the body. Eat salmon or sardines to add omega-3 fatty acids to your diet. Nuts and grains, such as flaxseed, contain plenty of omega-3 fatty acids. You can also take a fish oil supplement.

Acetic acid

Vinegar has long been associated with weight loss, and is said to help you feel more full when you drink it, therefore allowing you to eat less, or have fewer cravings. Vinegar, a dilute form of acetic acid, helps significantly in maintaining healthy blood sugar levels. One study in Italy found that when participants added just more than1 tablespoon of vinegar to their meal (as salad dressing) they experienced a 30 percent decrease in their post-meal blood sugar levels. Controlling blood sugar remains an essential component to weight loss and maintaining a lean body.

Conjugated Linoleic Acid (CLA)

CLAs are fatty acids that are created when bacteria ferments the food in the first part of the stomach of cows, sheep, and other ruminant animals. The CLA that is created through fermentation then makes its way into the meat and milk of these animals. When we consume these foods, the CLA helps blood glucose enter body cells, so CLA can be burned for energy and not stored as fat. CLA also helps to promote fat burning, especially in muscles, where the bulk of our calorie burning takes place. Conjugated linoleic acid, a fatty acid that occurs naturally in small amounts in dairy products and red meat, is a diet supplement that may work, but can also have some concerning side effects. But before you start taking it you may want to talk to your doctor. Several studies have shown that it may not have the weight loss properties it once was thought to, and it may not be essential to your diet and reaching your weight loss goals.

Gamma-Linolenic Acid (GLA)

These acids stimulate the breakdown of the brown fat commonly found in obese individuals. Not everyone makes enough GLA (gamma linolenic acid), so supplementing is a perfect way to speed up fat burning.  Gamma linolenic acid helps to reduce stress, and therefore helps switch the body from fat-storing mode and it speeds up your metabolism, allowing you to burn more calories with the same effort. GLA also works to help the body more efficiently get at fat stores and break them down for energy. Regardless of why it works, it also has plenty of side benefits including anti-inflammatory properties. We don’t produce it, so you’ll either have to supplement it or increase your intake of foods that contain it. GLA is found in the plant seed oils of evening primrose, black currant, borage, flax seed, Olive Oil, Hemp Oil and fungal oils. Spirulina (often called blue green algae) also contains GLA.

Fiber

When it comes to dropping pounds, Fiber is often touted to be a great nutrient for weight loss because it slows down digestion, allowing for sustained energy and stable blood sugar. However fiber can also optimize hormones released during digestion that are responsible for feelings of hunger and satiety. Fiber helps keep you feeling full longer after a meal, which can reduce your temptation to snack and make dieting easier. Try to get your fiber in its raw form instead of from foods that have been overly processed.
The processing of fiber can change its chemical make-up, which can decrease its effectiveness at promoting satiety or lowering cholesterol.  Fiber is a good natural way of helping to reduce body fat. It does not metabolize fat quicker or more efficiently, but it will help you by decreasing the intake of calories. It will also reduce the amount of free cholesterol in the blood. Fiber is also a natural and easy way of preventing colon cancer, heart disease and diabetes. Increase your fiber intake by eating plenty of fresh fruits, vegetables, legumes and whole grains. Gradually increase your fiber intake to the recommended 25g per day

Protein

When we try to lose weight, we want to lose the extra fat on our bodies. Unfortunately, dieters often lose a lot of muscle tissue as well, which is not desirable. Researchers wanted to see if increasing the amount of protein in the diet might protect against muscle loss during weight loss. Protein from lean sources like beef, poultry, fish, dairy, or soy are weight loss rock stars. The amino acids that make up protein cause your body to release the fat-burning and energy-stabilizing hormone glucagon. The process of digesting protein also stimulates your body to release the satiety hormone CCK.
This one-two punch combined with the fact that it takes your body more energy to digest and breakdown protein compared to carbohydrates or fat makes it a must-have at every meal throughout your day. These healthy proteins maintain lean tissue while burning fat for fuel and curbing your appetite. In short, eating a high protein diet will make working out more effective and eating healthy easy. The amount of quality protein in your diet is the single most important calorie that influences your metabolic rate, favorably influencing weight loss. Quality protein also helps you sustain muscle during weight loss, improve muscle fitness, immunity, and antioxidant function, build HDL cholesterol, and enhance insulin and leptin function – all of which contribute toward optimal weight management efforts over time.

Caffeine

Caffeine is an alkaloid which when consumed in limits can help in weight loss. Caffeine is one of the most potent weight loss compounds available to you each and every day. Caffeine blocks the breakdown of a compound call camp, which is responsible for mobilizing stored fats so they can be burned as energy. The caffeine kicks your metabolism into high gear. Caffeine also jump-starts lipolysis, the breakdown of fat. Cocoa, coffee, kola nut, black tea and green tea are ways to have caffeine. It is advised to have one cup of coffee a day as excess consumption of coffee can lead to dehydration, lack of sleep and heat in the body to name a few. But it’s probably best to stay away from those ultra sugary, creamy beverages which are often made with sugary syrups or other flavorings that can stall your weight-loss efforts.