Six nutrients that speed fat
loss: Get ‘em into your diet!
An ever-increasing amount of research now suggests that incorporating
specific foods into a calorie-controlled diet can actually promote better
fat loss and improvements in body composition. Based on the latest scientific
research, I’ve compiled a list of 6 foods that appear to give a definite
edge into terms of fat reduction. They should be in every bodybuilder’s
diet.
1. Grapefruit
Grapefruit has been a part of many kooky fat loss diets over the years.
However, now there is firm scientific evidence that suggests grapefruit
does provide a positive impact on the body’s insulin levels that results
in better fat loss [1].
In this 12-week pilot study, researchers from the American-based Scripps
Clinic revealed that overweight people who ate a serving of grapefruit
with each meal (3 times a day) experienced an average weight loss of
3.6 pounds compared to a control group that lost only 0.5 of a pound.
The study participants maintained their daily eating habits and slightly
increased their exercise routine. The addition of grapefruit resulted
in significantly greater weight loss, and some participants lost more
than 10 pounds during the study [1]. The researchers speculated that
some “hidden” chemical properties within the fruit enhance the effects
of insulin, and there maybe some truth to this based on the lower glucose
and insulin measurements seen in participants that consumed grapefruit.
Lowering insulin secretion in response to food intake enables fat to
be burnt for energy and also increases satiety- satisfy hunger while
consuming fewer calories.
Bodybuilders are generally leaner than the regular population, so don’t
expect that the consumption of grapefruit will enable you to shed 10
pounds of body fat. However, eating a slice or two of grapefruit after
a meal appears to help promote lower, steadier glucose and insulin levels
that reduce hunger and promote better fat metabolism. This simple strategy
may well enhance the fat loss during a calorie-controlled diet.
2. Red wine
Yes, red wine should be a part of every health conscious person’s diet.
Small amounts of this beverage provide numerous cancer-preventative
effects but red wine may also enhance fat metabolism [2]. One of the
biggest discoveries is nutritional science is the identification of
resveratrol, the active ingredient in red wine. This compound has been
shown to dramatically increase the rate at which cells metabolize fat.
Resveratrol stimulates the SIRT1 gene to produce a protein called sirtuin-1
which blocks a receptor on fat cells. When this receptor is blocked,
lipolysis (the breakdown of fat) is increased and the formation of new
fat (adipogenesis) is decreased [2]. Other studies have shown that the
stimulation of this protein by resveratrol (red wine consumption) also
activates the genes that promote a longer, healthier lifespan. Resveratrol
comes from the skin of grapes but since it oxidizes quickly (losing
its metabolic effect in the process) fresh grapes and white wine are
less effective sources. Red wine is a unique source of resveratrol as
it retains the same amount of as was in the grape at the time of fermentation.
I’ll give you an idea of how much I believe in the health benefits of
this compound. Previously I’ve never drank red wine and never really
cared for it’s taste at all. However, based on the steadily accumulating
health benefits of this drink I’ve trained my self to have a half-glass
of red wine with my evening meal, every night. This small amount won’t
have any detrimental effect on body fat and it’s all that’s required
to provide some rather powerful heath benefits. It doesn’t have to be
the expensive stuff either. Around 5 bucks will get you a very drinkable
red. Seal it tightly as it red wine tends to go acidic quite quickly.
Now, I’m not advocating that consuming large amounts of red wine is
going to get you ripped. Not for a second. Alcohol is alcohol; it is
a calorie-dense nutrient that acts a lot like fat in promoting calorie
storage. However, bodybuilders need to get their head around the idea
that everyday science is unveiling previously “hidden” compounds in
regular foods that have profound benefits to our metabolism and physiology
and sometimes these compounds are found in foods that are not your typical
bodybuilding staples. Smart bodybuilders will incorporate this new research
into their diets and reap the benefits.
3. High quality Whey Isolate
If you’re looking for foods shown in research to enhance fat metabolism
and improve body composition (increase fat loss and or lean body mass)
you cannot go past high quality whey isolate. The research is tremendously
compelling. Here are some examples.
One study examined the effects of supplementation with a high quality
whey protein in comparison to casein in healthy adults. Even though
no exercise was performed during this trial after the 10 week supplementation
period (20grams/day), the whey group demonstrated a decrease in body
fat percentage and an improvement in anaerobic performance [3]. A study
on rodents has shown that supplementation with a whey isolate during
6 weeks of exercise training resulted in much better improvements in
body composition compared to supplementation with casein or carbohydrate.
The researchers discovered that whey isolate (but not casein or carbohydrate)
preserved lipid oxidation in the hours during and after exercise, unlike
the other supplements. This means this type of whey promotes greater
utilization of body fat for fuel [4]. However, the results of clinical
trials on VP2 Whey Isolate that used bodybuilders in a “real world”
setting are even more compelling.
In a double-blinded, randomized study design (the gold standard in clinical
research) two groups of bodybuilders supplemented with either casein
(a high quality protein) or VP2 Whey Isolate during a 10 week intense
weight lifting program [5]. The dose was 1.5 grams of supplement per
kilogram of body weight per day. This dose is typical of most bodybuilders
who use protein supplements. The results were interesting to say the
least.
 The group that used VP2 showed a gain
in lean body mass that was 615% greater than the control group (an average
of 10 pounds of muscle). Also, VP2’s ability to promote fat loss shone
through in this study. The group using VP2 experienced a significant
decrease in body fat compared to the control group as well as better
strength gains [5]. If you’re serious about getting results from all
those jaw-clenching, teeth grinding hours in the gym you’d be crazy
not to add VP2 Whey Isolate to your daily protein intake.
4. Dairy calcium
A substantial amount of scientific research has accumulated over recent
years that support a rather unlikely concept. The amount of calcium
consumed within the diet appears to be a key component in the regulation
of energy metabolism [6]. The evidence suggests that a high calcium
intake not only protects against body fat accumulation, it enables a
person to utilize (burn) more fat for energy. The amount of calcium
in the diet basically determines how easily an individual gains or loses
body fat. So if you’re after a lean’ mean physique you’d be crazy not
to increase your intake of calcium.
 However, before you go rushing out
to buy a pack of calcium pills, be ware that the best source of calcium
that promotes fat loss is from dairy foods that are rich in protein.
Dairy proteins that are rich in calcium appear to provide the greatest
fat-loss effect [6]. A review of the current literature on the impact
of calcium’s effects on body composition clearly shows that calcium
from dairy sources exerts a significantly greater effect on fat metabolism
and weight loss than calcium supplementation. Maybe this is one reason
why Ny-Tro PRO-40 has such a profound effect on body composition. For
years we’ve received reports from bodybuilders all over the world that
these dairy-based products are highly effective at improving the lean
muscle to body fat ratio. It’s no coincidence that regular servings
of Ny-Tro PRO-40 will boost dairy calcium intake, and as the research
suggests, ensures rapid fat loss during a calorie controlled diet.
5. Fiber rich vegetables
A high intake of vegetables (high in naturally occurring fiber) is the
real secret to an ultra lean body [7]. Best of all, a high vegetable
intake enables your supplements to exert their potent effects on muscle
growth. Unfortunately most bodybuilders don’t eat enough vegetables.
The reason why vegetables are so effective for fat loss is that they
provide “bulk” to the diet but add very few calories. This “tricks”
the metabolism into staying elevated during calorie restriction because
of the large volume of food the body has to process [7].
Vegetables increase satiety and keep blood sugar concentrations steady
so that the muscle building, fat burning process isn’t interrupted.
If you want a single digit body fat percentage then a high intake of
vegetables is essential. All vegetables are nutrient dense, yet sparse
in calorie content, so make sure you select from a variety. Not many
people realize a large plate pilled high with any variety of vegetables
contains less than 1250 calories (300 calories), and I guarantee most
people couldn’t finish the plate! As you’re calorie restriction becomes
tighter, increase your vegetable intake, this will definitely enhance
your fat loss results.
6. Water
That’s right, plain old water! Based on the research available, there
is no doubt that drinking more water enhances fat loss during a calorie-controlled
diet. In a recent study, 14 healthy, normal-weight subjects (seven men
and seven women), were used to assess the effects of drinking 500 milliliters
(approximately 18 ounces) of water on energy expenditure, metabolism
and fuel utilization [8]. The scientists assessed energy expenditure
and metabolic rate by using whole-room indirect calorimetry; a highly
accurate method of assessing changes in the metabolism.
Results showed that drinking 500 milliliters of water increased metabolic
rate by 30%! The increase occurred within 10 minutes of consumption
and reached a maximum after 30 to 40 minutes. Drinking water increases
thermogenesis (calories expended via heat). About 40% of the thermogenic
effect originates from the body warming the water from room temperature
to body temperature. In men, fat was the main fuel utilized during this
process. In contrast, women tended to use carbohydrates to fuel thermogenesis.
The total thermogenic response to water consumption in this study was
about 24 calories. Drinking 2 liters of water per day would augment
energy expenditure by approximately 100 calories. If a person is on
a calorie-restricted diet, this amount will definitely add up as weeks
go by to ensure better fat loss results.
1. The 228th ACS National Meeting, Aug 2004.
2. Nature 17:429;771-776, 2004.
3. J Appl Physiol 87: 1381-1385, 1999.
4. Am J Physiol Endocrinol Metab 283: E565-E572, 2002.
5. Med Sci Sports Exerc. 34;5: A1688, 2002.
6. Obesity Research reviews 12: 582-590, 2004.
7. J Nutrition 130: 272S-275S, 2000.
8. J Clin Endo & Metab 88; 6015-6019, 2003.
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