Consistent research has shown that eating calcium blocks that absorption of fat. And the amount of fat blocked is substantial.
Does this mean that extra calcium in your diet could aid fat loss?
Probably not. After looking at the numbers, I can honestly say that the amount fat you could potentially lose would not be that noticeable. Moreover, I have concerns about blocking the absorption of fat.
You see, certain fats are critical so that your body has the building blocks to produce key hormones.
Furthermore, extra calcium in the form of supplements can have the following effects:
1. Competition with iron. All the cells in your body need oxygen to produce energy. Iron is used by hemoglobin to transport oxygen. And if you take in too much calcium you can decrease the absorption of iron. Not good.
2. Net negative calcium levels. Ironically, taking calcium in the antacid form can accelerate the loss of calcium and leave you with levels that are lower than before. So try to get calcium from other types of supplements, and if possible, from whole food sources.
3. Kidney stones. Although this usually doesn’t affect healthy individuals, if you have any history of kidney disease then you have to see a doctor before supplementing with calcium. Stones are very painful?
4. Overdose of vitamin D. Vitamin D is the new kid on the block. Everyone under the sun is recommending high intakes of Vitamin D, even Harvard University researchers. HOWEVER, too much of anything is bad for you. If you already have a high amount of Vitamin D in your diet, taking a calcium supplement which is usually fortified with Vitamin D could put you over the top.
Supplements do have their place in any prudent and effective fat loss plan. However, keep in mind that optimal nutrition is NOT accomplished by merely putting a vitamin or mineral into your body. The best approach here is to get nutrients from natural sources.
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