Calories In. Calories Out. Low Carb. High Fat. Intermittent Fasting. High Protein. Moderate Protein. Cardio. Weight Training. HIIT. Amino Acids. Pre-Workout. Post Workout. This list could go on and on with the many different options available for weight loss and weight management. The biggest thing I stress to patients is that what works for one person won’t necessarily work for another. However, there are a few key aspects when it comes to supplementing your weight loss journey. Check out five of my go-tos when it comes to managing weight loss and preventing weight regain.
1. Vitamin D
Low vitamin D levels are associated with many different health issues, however, low vitamin D is also associated with obesity. It has been found that increasing serum vitamin D levels can actually lead to a decrease in overall body fat. One way it does this is by reducing the formation of new fat cells. Vitamin D is also important for ensuring adequate insulin is released from the pancreas. This is important for regulating blood glucose levels, another key aspect in weight management. Finally, vitamin D has been shown to increase serotonin, a neurotransmitter that isn’t just important for improving mood but also for controlling appetite. This is very important when it comes to regulating emotional eating
My Favourite Product: Genestra D3 drops; or I utilize injectable Vitamin D when serum levels are really low
We all hear eat your protein, get adequate protein, but do you know WHY though? When we understand why we are supposed to do something we are much more likely to follow through. Adequate protein intake is associated with reducing our ghrelin levels. This is the hormone responsible for making us feel hungry. Daytime protein intake is also associated with a reduction in night time snacking, a key aspect of weight management. What is even more exciting for weight loss patients is when they find out that consuming high levels of protein can lead to weight loss, even WITHOUT intentionally reducing calories overall. Protein intake reduces weight REGAIN as well, meaning you have a better chance at keeping off what you lost. For the average person, 30% of caloric intake should be protein to achieve these effects.
My Favourite Product: Designs for Health Beef Protein —> This product tastes a lot better than it sounds. Plus it is gluten free, dairy free, and grain free. It is sweetened with stevia and has MCT added in for healthy fats.
3. Anti Oxidants
When we lose weight we can end up with mobilization of toxins which were previously stored in our fat cells. These toxins can lead to oxidative damage and inflammation in the body, making it really important to consume anti-oxidants while losing weight. These oxidative speeches can also disrupt and damage metabolism, a major cause in weight loss plateaus. Finally anti oxidants are important for improving your mitochondrial function. Mitochondria are the energy powerhouses of the cells and therefore we want them working properly if we are going to maintain energy throughout the day and continue to burn calories.
My Favourite Product: Douglas TMC —> this product is a combo of herbs and amino acids to protect the cells from oxidative damage and help promote weight loss
4. B Vitamins
Each of the B vitamins plays a crucial role in energy metabolism in the body. Bottom line: we need B vitamins to utilize the nutrients we take in and turn them into energy. Listed below are the roles that B vitamins play in metabolism.
B1 - This vitamin is important for glucose metabolism, ie breaking down carbohydrates for energy. B1 is also important for utilizing your branch chained amino acids; without these amino acids you will end up fatiguing very quickly during endurance training. Therefore this vitamin is not just important for metabolism, but also for optimizing your exercise regime as well.
B2 - This vitamin helps you utilize energy from fatty acids, carbohydrates, and amino acids. We also need vitamin B2 for dealing with oxidative stress; read the section above on why it is important oxidative stress is dealt with.
B3 - Vitamin B3 is involved in over 200 different metabolic reactions in the body. It is critical during exercise for helping break down fat into fatty acids, and carbohydrates into glucose. It is also important for tissue repair following exercise.
B6 - This B vitamin is CRITICAL! It is involved in over 100 metabolic reactions in the body. It is extremely important for utilizing amino acids for producing neurotransmitters. It also helps with communication between nerve cells. Finally, it works with vitamin B9 and B12 to lower homocysteine levels, an amino acid associated with inflammation.
B7 - Vitamin B7 is involved in 40 different reactions, including metabolism of glucose, amino acids, and fatty acids.
B9 - Vitamin B9 is important for DNA replication, think cell turnover. It helps break down protein, and is also important for reducing inflammation (see B6 above).
B12 - Vitamin B12 is needed for communication between nerve cells. It is also involved in DNA replication and can’t work without B9. Finally B9 is involved in reducing inflammation (see B6/B9).
My Favourite Product Designs for Health B Supreme —> not all B vitamin complexes are the same, ensure you are taking activated forms of B vitamins
Taking thermogenic products have been shown to have a significant increase in the expenditure of energy, which in turn helps increase weight loss. Green tea, which is a common ingredient in thermogenics, helps to increase leptin. Leptin is the hormone responsible for helping you feel full, or satiated. Studies also show that weight loss stays off when thermogenics are used as opposed to when they are not used.
My Favourite Product: Pure Encapsulations Xanthitrim —> this product contains green tea, pomegranate, and brown seaweed which help increase the energy expended while in a resting state. This leads to the utilization of fats as opposed to the storage of them. Results for this product are optimal at the three months mark (ie no quick fixes in life!)
Remember, not all supplements are created equally and it is extremely important to talk to a health care provider prior to using them. Not all of these supplements are indicated or even safe for everyone, plus doses will vary between patients. Please do your research and have a professional oversee your medical plan. Should you have any questions or are wanting support in your weight loss journey please call the office (778.484.4359) or click here to book. As always, this post is not designed to diagnose or treat you, but instead to give you something to think about. Please book a consult with a naturopathic physician prior to changing, starting, or stopping medications or protocols.
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