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Thursday, May 13, 2010

How to lose excess fat by eating more calcium

BBC2 showed a series of programmes called “The Truth About Food” and I learnt about some Danish research which throws light on this. – See http://www.bbc.co.uk/sn/humanbody/truthaboutfood/slim/calcium.shtml where you will read: "a high calcium intake increases the excretion of fat in the faeces". – In fact, the researchers found that twice as much fat was excreted on a high calcium intake as on a low calcium intake – and this was independent of calorie intake. – They also found that dairy calcium (they suggest yoghurt) is a particularly good source for this extra calcium.

On one of the links - http://www.vitamins-nutrition.org/vitamins/calcium.html - from the BBC The Truth About Food site, it says: "Calcium is the mineral most likely to be deficient in the average diet. Let me repeat that. Calcium is the mineral most likely to be deficient in the average diet. Calcium deficiency is a condition in which we fail to receive or to metabolize an adequate supply of Calcium," and also: "Calcium helps keep the weight off. Research suggests that if you don't get enough calcium in your diet, you're likely to be overweight."

There are a number of reasons that overweight people in particular tend to be deficient in calcium. Overweight people suffer from sodium retention/salt sensitivity/fluid retention and sodium retention/salt sensitivity/fluid retention depletes the body of calcium and is the main reason for the calcium deficiency problem in overweight/obese people.

Here are two other very simple reasons:

1. Most fat people are ‘dieting’ most of the time – i.e. they are eating insufficient food for their body’s needs.

2. Fat people are routinely advised to limit their intake of dairy food like milk because their advisors (wrongly) believe that milk is ‘fattening’.

So to reduce fat retention, if it is present, the most important thing is to alter the diet to reduce the fluid retention which is the initiating cause of excess weight and the primary reason for fat people being short of calcium and for fat people ‘dieting’. That means reducing sodium intake and ensuring plenty of fruit and vegetables in the diet (because their high potassium content helps to displace sodium from the body).

And specifically it also means having a higher intake of calcium, especially, if possible, from dairy yoghurt. – It is also necessary to ensure sufficient vitamin D intake, as this is needed to metabolise the calcium. Insufficiency of vitamin D is quite common, as is widely reported, e.g. here - http://ods.od.nih.gov/factsheets/vitamind.asp

The best source of vitamin D is summer sunshine round about midday. - Go out then if you can, bare-armed, and soak up some summer sunshine...(o: - As well as helping you to get rid of excess fat and therefore lose excess fat, it also strengthens our bones and your muscles and helps you to avoid catching colds and flu.

If you cannot get out into the sun and need to take vitamin D supplements, Vitamin D3 are the best sort to get.

See vulnerable groups and fat retention