Fats for fat burning
Once they were considered the main culprits of all health problems, but today dietary fat is amnestied! There are new and new studies proving that without fat, our chances of maintaining and multiplying health are relatively small. For fitness fans, fat has also prepared a pleasant surprise: some fat improves functional readiness and helps to melt the layer that hides the cubes of the abdominal press from the eyes. Here are three groups of fats, the value of which can not be overestimated; you can buy them in any supermarket and in food Supplement stores.
1. EPA and DHA
It all started with a study conducted in Greenland. Its main characters are the Inuit-the island's native inhabitants, who are distinguished by a healthy heart, despite the lack of fruits and vegetables in their diet. Since then, there have been many scientific papers confirming the beneficial properties of omega-3 acids contained in fish oil-eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids. These fatty acids have a beneficial effect on the heart, joints, brain, immune system, and eyes. It is believed that the secret of their power lies in the ability to suppress inflammatory reactions in our body.
For sports fans, these "cool" lipids have prepared a special offer. A study conducted at the Washington University School of Medicine (St. Louis) showed that EPA and DHA have anabolic activity and stimulate the synthesis of muscle protein. Moreover, the results of scientific work were published, which proved that against the background of omega-3 intake, athletes were less likely to experience muscle soreness caused by strength training.
Studies have also shown that EPA and DHA improve blood flow in the muscles during exercise, and this has a positive effect on athletic performance. Due to its anti-inflammatory effect, prevention of insulin resistance and improvement of metabolic processes, high concentrations of EPA and DHA slow down the deposition of fat in the body and improve the composition of tissues.
From meal
In addition to the whale oil enjoyed by the Inuit of Greenland, EPA and DHA are found in large quantities in the following types of fish: herring, rainbow trout, salmon, anchovies, sardines, mackerel, and oil fish. In addition, you can find these fatty acids in herbivore meat, organic milk, high-omega-3 eggs, and other omega-3-rich foods.
Some plant-based products, such as walnuts, Chia seeds, flax seed oil, and canola, also contain EPA and DHA, although in the form of alpha-linolenic acid (ALA). In our bodies, ALA is converted to EPA and DHA, but studies have shown that this conversion is quite slow.
In General, all these products will be a good additional source of omega-3 and fill your body with a lot of useful nutrients, but the best source of EPA and DHA was and remains fish.
From additives
Few people eat fatty fish in sufficient quantities, so taking fish oil supplements will be a good insurance policy for fitness enthusiasts. It is important to understand that when comparing drugs, you need to pay attention not only to the total content of fish oil. Regardless of whether you choose capsules or a solution, try to find a product that has at least 500 mg of EPA and DHA on the label. Taking this drug 1 time a day, you will get the optimal dose of omega-3. If you don't like the taste of fish, buy a Supplement with natural flavors, such as lemon or orange flavor.
2. Conjugated linoleic acid
There is a lot of evidence that conjugated linoleic acid (CLA, CLA, omega-6 acid) is a powerful ally in the battle with fat folds. Specific example: in a recent Spanish study, volunteers drank milk fortified with 3 g of CLA daily for 6 months. After this period, they had a greater reduction in body fat along with a decrease in waist size compared to the group receiving milk enriched with 3 g of simple olive oil.
KLK attacks fat depositories from all flanks. It slows down the processes of proliferation and growth of fat cells, blocks the genes that encode fat accumulation, and increases the sensitivity of tissues to insulin. In addition, CLA can accelerate fat burning during training, and this not only has a positive effect on the composition of tissues, but also increases muscle endurance during training.
The latest scientific work has shown that taking CLC can stimulate the secretion of testosterone. Scientists reported that in the body of subjects who received daily 6 g of CLA, the level of testosterone after strength training was higher than in the body of people who took a placebo. And since testosterone is the main anabolic hormone, these data actually prove that CLA promotes faster muscle growth.
But that's not all! Researchers at the University of Nebraska at Lincoln conducted an experiment that showed that taking CLA for 6 weeks in combination with regular training is more effective in normalizing blood triglyceride levels than training in combination with a placebo. And this is not the only study that shows that CLA helps maintain cardiovascular health by improving blood fat indicators and anti-inflammatory effects.
From meal
The main sources of CLC are meat and dairy products. The problem is that the development of the food industry in combination with our desire for low-fat animal products has led to a sharp decrease in the amount of CLA in milk and meat. The situation can be corrected by milk and meat of animals raised on animal feed.
Scientists from the University of Newcastle in the UK found that the milk of cows raised using organic technologies, including pasture feeding, contains 60 % more CLA than the milk of animals from large cattle farms, where the main feed is grain. Sheep and goat milk-especially if the animals graze on grass-also contains CLA in large quantities.
From additives
Due to the lack of nutrients in the modern food chain, taking dietary supplements with CLA is the best way to support the body on the thorny path to a perfect figure. Start with 1-3 g of CLC twice a day with a meal.
Keep in mind that the first results will only be visible after a few weeks. As for the types of CLCS, cis-9, trans-11, cis-12 and trans-10 forms of CLCS were actively studied in the experiment.
3. Triglycerides medium chain length
Do you think that fatty foods can boost fat burning? It may sound paradoxical, but research shows that medium-chain triglycerides (MCT, from the English Medium-chain triglyceride) increase the body's fat-burning potential and lead to an improvement in the composition of tissues (the ratio of muscle and fat mass).
Example. The American Journal of Clinical Dietetics conducted a study in which subjects received 4-5 teaspoons of olive oil or MCT oil daily for 4 months. In the MCT group, a more pronounced reduction in body weight and fat mass was achieved compared to the control group receiving regular olive oil.
The special chemical structure of MCT allows them to be absorbed in the digestive tract unchanged and used to generate energy in the liver. This means that the probability of their accumulation in adipose tissue is much lower than in the case of other dietary fats.
MCTS offer a dual approach to reducing fat mass. They practically do not accumulate in the form of fat – adipose tissue – and take part in the acceleration of metabolic processes that incinerate fat. In addition, research shows that MCTS increase insulin sensitivity, which in turn helps keep fat monsters at a safe distance.
From meal
Butter, coconut and palm oil will be your main sources of MCT. Both coconut and palm oil can be used as a substitute for conventional fat in the cooking process, in particular, during passaging and roasting.
From additives
As a dietary Supplement, you should take 1-2 teaspoons of refined MCT oil 2-3 times a day. The simplest options are to add MCT oil to a protein shake or use it as a salad dressing.
However, we must not forget that no amount of MCT will compensate for the consequences of a bad diet and will not turn a donkey into a breeding horse. If your diet does not stand up to criticism, the chances of getting rid of excess fat – with or without medications – tend to zero.
