Vitamin D is receiving a lot of attention recently with research linking deficiency to all manner of conditions including autoimmune disorders, depression and poor muscle function. Some recent studies have found that women of various ages who are vitamin D deficient are more likely to have a higher BMI and waist circumference. Thus there is a good argument to support the use of a daily vitamin D supplement not just for general health but to prevent getting fat. More research is needed to explore whether vitamin D actually increases weight loss.
A nutrient called carnitine is required for fatty acids to get in to the fat burning machinery of the cells, therefore carnitine has become a popular supplement on the weight loss market. Research from the University of Rostock in Germany demonstrated that 3g of carnitine a day led to the body burning slightly more fat in overweight adults. However the research remains mixed as to carnitines’ beneficial effects.
Green tea contains a catechin called epigallocatechin gallate (EGCG); 300mg of this extract has been shown to significantly reduce weight, waist size and fat mass in overweight men. Another study published in the American Journal of Clinical Nutrition domonstrated that green tea containing 350 mg of EGCG increased fat metabolsim after exercise and improved insulin sensitivity. Green tea also contains caffeine which has been shown to improve weight, fat mass, and waist circumference and when taken together, green tea and caffeine can significantly improve fat burning and weight management.
Conjugated linoleic acid (CLA) is a type of fat found in the animal fat we eat, however the content of CLA in our meat and dairy is altered through modern day farming methods. The University of Wisconsin in America conducted two meta-analyses on trials researching CLA and weight loss and found CLA increases fat free body mass and that a dose of 3.2g a day was effective at producing a modest loss of body fat in humans. Therefore taking 3g a day of CLA would be good to add to your weight loss supplement stack.
Example daily nutrition and supplement plan
Breakfast
Spinach, tomato and mushroom omelette made with 2 eggs and a little olive oil, a cup of green tea and a handful of berries.
Mid morning snack (optional)
10-15 almonds and an apple
Sip on 500ml of water
Lunch
100g fillet of salmon with a large mixed leaf salad, and any salad fillers such as some olives, tomato, cucumber, artichoke, pine nuts or toasted seeds or even a small mixed bean salad. Add a twist of salt and pepper and a drizzle of olive oil
Sip on 500ml of water
Mid afternoon snack (optional)
1 carrot crudité with 20-30g of hummus
Sip on 500ml of water
Dinner
1 average chicken breast with steamed or roasted vegetables, a small side of quinoa and small knob of butter or a drizzle of olive oil on the vegetables.
Sip on 250ml of water
Supplements
• 2000IU of vitamin D
• 350mg of green tea extract EGCG
• 3g carnitine
• 3g of CLA