From fat to firm: the right combinations

I've often described protein as the healthy way to manage your weight. It's also the most sensible and economical way because, in combination with regular physical activity and a diet balanced for protein, carbohydrates and fat, protein assists in steady, long term weight loss and maintenance. It's the one way you can lose weight and keep it off.
 
But in fighting the battle against fat, protein is just not enough for some women. Certainly there is a plethora of health products and supplements out there promising weight loss, just as there are plenty of friends and relatives of ours who recommend solutions that worked wonders for their bodies. In our determination to achieve quick results, we are quick to buy into the promises of these products, along with the positive feedback of others, and think we can simply throw everything into the mix, increasing our chances of a weight-loss outcome.
 
As with all things you put into your body, an informed decision is one that gets positive results. Protein powders are a classic example of how some people, without the right information, fall prey to the added "bells and whistles" contained in a product. Few take the time to learn about the way each of these bells and whistles behaves once consumed: some clash with others rendering them completely useless, giving you little if any weight loss and zero value for money.
 
Let me give a brief rundown of the best natural solutions for weight loss and explore how these act in combination.
 
Protein
 
For starters, there's good old trusty protein. Protein is vital for everyone, especially women as I believe them to be, for the most part, protein deficient. Most girls I know are on a low-fat diet and eat very little meat or chicken. This means they are sacrificing an important food group for keeping the metabolism boosted and encouraging steady weight reduction.
 
Protein reduces fat four ways:
• It increases metabolism, your body's hormonal engine which specifically involves the breakdown and buildup of tissue in the body, including the use of food as energy or padding. The faster your metabolism, the more efficiently you manage incoming nutrients as energy (instead of body fat) and the better your chances of long term weight maintenance.
• Protein also stimulates the fat burning hormone, glucagon. This hormone works in opposition to insulin which is responsible for storing excess nutrients into the cells. Glucagon therefore helps curb weight gain.
• Protein slows entry of sugars into the bloodstream, acting similarly to fibre and fat when consumed as part of a balanced meal. The fast entry of sugars into the bloodstream triggers insulin release which increases your risk of weight gain. 
• Protein keeps you satisfied for longer, reducing hunger and cravings far more effectively than carbohydrates,.
L-Carnitine
 
L-Carnitine has become increasingly popular as a weight loss supplement and is now widely recommended by personal trainers to clients who wish to get lean and 'cut up'. L-Carnitine is an amino acid derivative indispensable for good health. It is involved in the metabolism of fat and its utilisation for energy.
 
Testimonial reports of its effectiveness in weight loss are backed by decades of supportive research. A study in the Medical Journal for Natural Medicine reported that overweight subjects who supplemented with L-Carnitine showed a significant reduction in weight and Body Mass Index, compared to a control group.(1)
 
Garcinia or HCA
 
Garcinia is an extract from the rind of the exotic fruits of the garcinia tree, more commonly known as brindleberry. It contains a unique substance called hydroxy-citric acid (HCA) that inhibits the synthesis of fats.
 
When the body cannot store any more carbohydrates (glucose) in the form of glycogen, an enzyme known as ATP-citrate lyase converts the excess into fat and cholesterol. HCA temporarily blocks the action of this enzyme, inhibiting the weight gain process and signalling to the brain that no more food needs to be eaten.(2)
 
Chromium

Commonly found in the form of chromium picolinate, this essential trace mineral has been found to help metabolise sugar, maintaining normal blood sugar levels. Some research has found that chromium supplementation assists diabetes and improves glucose tolerance.(3)
 
Chromium picolinate has also been studied for its potential contributions to weight management. Preliminary research suggests that chromium picolinate increases fat loss.(4,5) Double-blind research has also reported a reduction in body fat(6) and body weight(7) in people given 400 mcg of chromium (as chromium picolinate) per day for three months, whereas other studies have failed to show a significant effect of chromium picolinate on body composition.(8)
 
Fat fighting combo #1
 
So all these great fat-busting ingredients would make an excellent cocktail don't you think? Not quite that simple unfortunately.
 
An important consideration when taking protein powder and L-Carnitine in combination is that L-Carnitine does not absorb effectively in the presence of concentrated protein sources. When mixed with a protein drink, other amino acids compete with L-Carnitine for absorption and limit its efficacy.
 
Protein shakes and carnitine are certainly both effective for weight loss but must be consumed separately. Some products are formulated with both, so take special note of the ingredients before making a purchasing decision. Also research indicates that for L-Carnitine to be an effective fat burner a minimum dosage of 1200mg is required (a little more than half a teaspoon), so be wary of products that do not provide this proven dosage.
 
For an effective weight loss regime that involves both these supplements, enjoy your protein shakes between meals but have your L-Carnitine with water or diluted fruit juice between 90 and 120 minutes prior to exercise.
 
Fat fighting combo #2
 
On the other hand, two partners who get along like gangbusters are garcinia (HCA) and L-Carnitine. When taken in this combination, L-Carnitine is even more effective at assisting fat metabolism. The metabolism of fats is determined by an enzyme in the liver known as carnitine acyltransferase. The activity of this enzyme has been found to be activated by L-Carnitine, but inhibited by another enzyme malonyl co-enzyme A. HCA not only inhibits the fat-producing enzyme ATP-citrate lyase, but also decreases the production of malonyl co-enzyme A. So it supports L-Carnitine by protecting it from the inhibiting enzyme.(2)
 
Avoid taking L-Carnitine with protein powder and avoid taking it with a high carbohydrate drink. For L-Carnitine to be most effective it should be taken on an empty stomach, preferably half an hour or more before meals and about two hours
before training.
 
As a combination, L-Carnitine and garcinia can be mixed into a full glass of water or a small amount of diluted fruit juice. Plasma levels of L-Carnitine peak about 90-120 minutes after ingestion, so it is wise to take it about 90-120 minutes prior to exercise.
 
Fat fighting combo #3
 
While L-Carnitine and protein are not so effective together, chromium and protein get along fine. Being a mineral, chromium does not compete with the rich supply of amino acids contained in protein powders.
 
Chromium is best absorbed with foods or supplements rich in B-group vitamins or vitamin C.
 
I encourage you to keep an open mind but to also keep informed about the ingredients in your weight loss products. If you have any questions regarding a supplement you are taking or wish to take, do not hesitate to ask me.
 
 

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