While your weight loss wellness is dependant on healthy eating and exercise, there are certain nutrients that help to push the process along more effectively. Wellness expert Erin Palinski-Wade, author of the Belly Fat Diet For Dummies, outlines the key nutrients to help you shed fat around your midsection.
1. Calcium Pyruvate: According to Palinski-Wade, ‘Calcium pyruvate is a substance that occurs naturally and is made in your body during digestion and metabolism. This nutrient’s main role is to make energy and fuel your cells. A study done by the University of Pittsburgh found that obese women lost 48% more fat when following a calorie-restricted diet with supplemental calcium pyruvate than those women following the diet alone. It appears that calcium pyruvate can get into the fat cells and help them burn energy more effectively, promoting more weight loss. Calcium pyruvate occurs naturally in foods like red apples, red grapes, red wine, and cheeses. It can also be taken in supplemental form. If supplementing with calcium pyruvate, take 1,000 milligrams on an empty stomach before each meal up to three times per day. Taking too much of this supplement may cause nausea, however.’
2. Caraway Seeds: ‘Bloating and gas can occur in your gastrointestinal tract for a number of reasons,’ notes Palinski-Wade. ‘And increased gas can cause your belly to bloat. Caraway seeds are effective at reducing gas and bloating because they’re a powerful digestive aid. They help to expel and eliminate gas due to their carminative properties. Caraway seeds are also beneficial at keeping bloat away because they help the good bacteria in your gastrointestinal tract digest and break down food while inhibiting the growth of the bad bacteria.’
3. Cinnamon: Palinski-Wade details, ‘Research has found that the active compound methylhydroxy chalcone polymer (MHCP) in cinnamon makes fat cells more receptive to insulin. When cells are more receptive to insulin, they allow the insulin to transport sugar into the cells for energy, thus keeping insulin levels in the bloodstream low. High insulin levels trigger the body to store more fat, especially in your midsection. So consuming a seasoning like cinnamon that helps maintain healthy levels of insulin is a great way to combat belly fat.’
4. Green Tea: ‘The main polyphenol, epigallocatechin gallate (EGCG), in green tea has been shown to have thermogenic properties and to help increase fat oxidation,’ Palinski-Wade explains. ‘In fact, one study found that when overweight individuals consumed the same number of calories and performed the same amount of exercise, those drinking green tea lost more weight, especially weight from the abdomen. Green tea is also loaded with powerful antioxidants, which help decrease inflammation (another belly-fat contributor) and fight off disease and infection. Aim for brewed green tea over powders and supplements.’
5. Brown Seaweed: Palinski-Wade outlines, ‘Fucoxanthin is a carotenoid found in brown seaweed. Research on this compound suggests it may be a powerful fat fighter. In animal studies, overweight and obese mice were found to lose 5 to 10% of their entire body weight when consuming fucoxanthin. Although research is still unclear as to exactly how fucoxanthin promotes weight loss, it may be due to its ability to target a specific protein that increases the rate at which abdominal fat is burned. Edible brown seaweed is available in Japanese specialty stores and health food stores under the names wakame and hijiki.’
6. Fatty Fish: ‘Omega-3-rich foods been shown to help reduce abdominal fat storage,’ says Palinski-Wade. ‘Studies have also shown that they keep the stress hormones cortisol and adrenaline from peaking, helping to prevent damage to your body from chronic stress and also helping prevent increased fat storage caused by elevated cortisol levels. Fatty fish, such as salmon, is a great source of omega-3 fatty acids. However, plant-based sources, such as chia seeds, walnuts, and flaxseed, are terrific sources as well. Supplemental omega-3 fatty acids are also fine.’
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