Yo-yo diets, food fads, and excruciating workouts are now broadly considered ineffective and even harmful means of losing weight. However, changing our diet and monitoring the nutrients we consume can promote health and weight loss. So how do we know what dietary changes are good for our body? And will promote weight loss?
The answer to these questions is complex and varies between individuals, but generally eating less, eating plant-based food, and obtaining proper nutrients are excellent steps to initially embrace. This article will focus on the last step of obtaining proper nutrients, but remember that the information below does not operate independently. Committing to healthy eating and regular exercise are key to unlocking the weight loss potential behind various nutrients. As well, no major dietary change should be undertaken without consultation with either a doctor or nutritionist.
Research shows a clear link between many nutrients and weight loss. Nutrients are often delivered to research participants through whole-grain, fortified cereal, which provides researchers with a variety of opportunities to study many nutrients and the impact of fiber among participants simultaneously. Specific nutrients thus far effectively linked with weight loss include folate, ferulic acid, vitamin B-6, and magnesium. Participants were additionally asked to exercise and eat well for the study’s duration. (1, 2)
Of all the nutrients listed, magnesium could reasonably stick out to you as random – and that’s fair! Magnesium is not a mineral toted on weight loss ads or by exercise experts with as much frequency as folate, ferulic acid, and vitamin B-6. These three nutrients are well-known boosts to human metabolism and can help burn more calories from day to day. But rest assured, magnesium should be in this category too! Magnesium triggers many chemical reactions throughout the body, which in turn burns more calories and reduces fat. (3)
Magnesium is also hypothesized to help and speed up weight loss by regulation of insulin and blood sugar, though the exact mechanisms behind this effect remain unknown. For women, magnesium can especially help diminish ‘weight-gain’ discomforts related to the menstrual cycle by reducing water retention and bloating. (4)
In the United States, the recommended daily dosing of magnesium varies based on age and sex. For adults 19 to 30 years, the best results are seen when men take 400 milligrams (mg) and women 310 mg daily. Among adults 31 years and older, daily dosing of magnesium should be 420 mg for men and 320 mg for women.
As with any new food, nutrient, or supplement, there is a risk of gastrointestinal upset. Magnesium is no exception and can cause nausea, diarrhea, and abdominal cramping. As other foods and supplements can cause these symptoms too, slowly introduce magnesium into your diet once stable.
As mentioned above, magnesium has not been studied alone as a weight loss aid, but in conjunction with a healthy diet and exercise. Therefore, if you’re thinking of adding a magnesium supplement into your diet, do not view this nutrient as a miracle solution. Instead, look at magnesium as a complement to other health measures you are already taking. Plus, don’t forget to obtain the recommended intake of other important vitamins and minerals as a part of a healthy lifestyle. (4)
I don’t often align myself with products but this is one that I just had to share! My name is Michelle Toole and I am the founder of Healthy-Holistic-Living.com.
I can still recall what it felt like to have my life change overnight…I went from an Executive Director of a non-profit organization, running marathons, rock climbing, hiking canyons and kayaking to being completely bedridden and staring at a wall for 15 hours a day.
Of course, I went to see many doctors but unfortunately I didn’t find the help I needed. So, I had to set off on my own journey to learn my true path to healing.
I’d pretty much turned-over every rock trying to find relief for my pain, sleep issues and a myriad of other symptoms…
Fast-forward 18 years.
I was determined to climb one of the true wonders of the natural world, Machu Picchu, the mystical home of the Incas in Peru.
It was there, after a grueling day when my feet, knees, legs, and lower back hurt so bad, that I thought I would have to abandon hopes of our next climb which was Rainbow Mountain! That night I pulled out a little spray bottle of “aceite de magnesio” that a friend had given me before I left on my trip.
What the heck, I thought. I was desperate. And I applied it all over my body before bed.
Because of the grueling day, I woke up expecting to be immobilized, but instead we were off to climb Rainbow Mountain and…I was totally pain-free!
I know it sounds impossible, but it’s 1000% the truth.