Five Fat Fighters

Muscle & Fitness

January 2009

Say hello to a quintet of nutrients that'll torch fat in a hurry and bring your six-pack to the surface

YOU'RE TRAINING HARD AND CONSISTENTLY, AND BATING THE RIGHT RATIO OF PROTEIN, CARBS AND FAT BUT YOU'RE STILL NOT SETTING AS LEAN AS YOU'D LIKE. THERE'S A LAYER OF FAT BLURRING YOUR GYM AND DIETARY EFFORTS WHEN YOU WANT THAT SIX-PACK TO BE CLEARLY VISIBLE. CUE, MUSCLE & FITNESS. HERE WE PRESENT FIVE NUTRITIONAL ALLIES THAT'LL HELP YOU ACHIEVE YOUR FAT-DEPLETING GOAL.

FAT-FIGHTER 1: MAGNESIUM

HOW IT FIGHTS FAT: Magnesium is the largely overlooked supplement of the mineral world. It's necessary for hundreds of biochemical reactions in the body, including those involved in muscle function, protein synthesis, bone strengthening and blood pressure regulation. More recently, magnesium has been shown to reduce insulin resistance. The hormone insulin helps bring glucose (blood sugar) into muscle and brain cells for energy production and storage, but when these cells become resistant to its influence, sugar can build up in the blood. That means some of the excess is taken to the liver where it's often converted to fat, which may end up padding your abs and causing artery gridlock. In addition, high Wood glucose levels are associated with poor memory performance, say UK researchers.

WHERE TO GET IT: Pumpkin seeds, almonds, cashews, spinach, cocoa powder, hemp seeds, sesame seeds, peanut butter, beans and lentils, oatmeal, bananas, raisins.

SUPPLEMENT WITH: ZMA. In addition to 450 mg of magnesium, this supplement I also provides 30 mg of zinc, another potent fat-fighter.

FAT-FIGHTER 2: CONJUGATED LINOLEIC ACID (CLA)

HOW IT FIGHTS FAT: It's not often you're told that eating fat can help you burn it, but when it comes to CLA, that's exactly the case. ''Our studies have found that CLA increases fat-burning in adults, which, over a period of months, can account for some loss of bodyfat," says Dale Schoeller, PhD, a professor in the department of nutritional sciences at Indiana University (Bloomington). "Studies suggest that this could be due to the elevated release of fatty acids from fat cells or increased activity of the enzymes that burn fat." Because CLA is found mostly in milk and beef fat, your CLA intake drops when you opt for lower-fat: cuts of meat and fat-free dairy.

WHERE TO GET IT; Organic milk from grass-fed cows. Newcastle University (UK) agricultural scientists determined that milk from cows raised organically on natural pasture had 60% more CLA than milk from cattle reared conventionally. Grass-fed beef is also a top-notch source. Stoke your taste buds with La Cense Beef, lacensebeef.com, or Niman Ranch, nimanranch.com.

SUPPLEMENT WITH: Look for CLA products that provide cis-9, trans-n or trans-10, cis-12 CLA isomers, which are the isomers that had the most benefits, according to research. Take 1-3 grams of CLA with breakfast, lunch and dinner.

FAT-FIGHTER 3: DOCOSAHEXAENOIC AC1D (DHA)

HOW IT FIGHTS FAT: Similar to CLA, DHA is one fatty acid you don't want to skimp on (unlike, say, the stuff you find coated on General Tso's chicken). Scientists have learned that this long-chain polyunsaturated fat found in seafood fights fat with a multilevel attack. First, it inhibits enzymes responsible for lipid synthesis; then, DHA produces hormonelike substances called prostaglandins that alter metabolism toward fat oxidation and increased thermogenesis. And just for good measure, DHA may be able to reduce the number of fatty acids entering adipose tissue--research-speak for adding less fat onto existing fat. DHA also tends to improve insulin sensitivity (much like magnesium), which is yet another reason you should cast your line at your fishmonger's more often.

WHERE TO GET IT: Fatty fish such as wild salmon, sardines, mackerel, herring, rainbow trout and arctic char. Japanese researchers demonstrated that astaxanthin--an antioxidant carotenoid that gives salmon, trout and char their pink hues--can elevate fat oxidation for energy production during exercise. The same scientists determined that astaxanthin also dampens exercise-induced muscle damage.

SUPPLEMENT WITH: Look for a fish oil supplement that provides at least 20% DHA and take 1-2 grams of it with breakfast, lunch and dinner.

FAT-FIGHTER 4: VITAMIN D

HOW IT FIGHTS FAT: Well known for making bones stronger and. a bevy of other health benefits, vitamin D increases the thermic effect of a meal (how many calories are used to digest your food) and boosts overall fat oxidation, according to Purdue University (West Lafayette, Indiana) researchers. Vitamin D also does something no other vitamin can: It behaves like a hormone in the body, relaying chemical messages that deter fat storage. Low vitamin D levels cause an excess amount of circulating parathyroid hormone, which is associated with increased weight gain and fat mass.

WHERE TO GET IT: Fish, egg yolks, milk, fortified soy beverages and cereals. Consider adding cod liver oil to your supplement arsenal, as it contains two fat-fighters: vitamin D and DHA. This is especially helpful in the winter months when you don't get as much vitamin D from the sun.

SUPPLEMENT WITH: Although vitamin [D.sub.2] and vitamin [D.sub.3] are both converted to the active form of vitamin D in the body, vitamin [D.sub.3] has been shown to be more potent. Supplement with 1,000 IU of vitamin [D.sub.3] once or twice a day with food.

FAT-FIGHTER 5: PROBIOTICS

HOW THEY FIGHT FAT: Lauded for their ability to reduce the expansion of harmful bacteria in the gut and promote a healthy digestive system, these helpful critters might just amp up fat loss. According to research findings reported in the journal Molecular Systems Biology, treatment with a probiotic called lactobacillus can alter how much fat the body absorbs from food by influencing stomach acids during digestion. This may partly explain why some studies have found an inverse relationship between yogurt consumption and unwanted jiggle.

WHERE TO GET THEM: Yogurt kefir, tempeh, miso soup, sauerkraut and probiotic-fortified foods such as milk and cereal.

SUPPLEMENT WITH: Look for a supplement that provides at least 1 billion live cultures, including lactobacillus acidophilus; take once or twice a day.