Apr
21
Vitamins and Mineral List
ByFat Loss Vitamins
This is a special report compiled by Matt Lovell – Sports Nutritionist.
There is a lot of interest about Fat Loss Vitamins and losing weight naturally.
You can forward this document to your friends, family and team mates as long as you keep it in it’s entirety. You can download the Vitamin and Mineral List here . (To download right click on the link and click on ’save target as’ or ’save link as’ and save the file on your desk top.) Matt
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11 Comments
August 6th, 2009 at 1:40 pm
Hi Matt or Gavin
Have either of you heard of a product called ‘hydroxycut’? It’s pretty popular in Australia and many PT’s seem to be happy to refer it to clients… it purports to maximise ‘fat burning’ during exercise…
Just wondering if it is available in the UK and if so, what your thoughts are on it (or similar ‘fad’ pills)?
Thanks
August 19th, 2009 at 2:07 pm
Hi Matt
I’m not sure if you have had a chance to review that ‘coconut oil research’ website… just wanted to know what your thoughts were on consuming around 3-4 tablespoons per day (for example, if you use one TB to cook dinner, then maybe use 1 teaspoon in green tea morning and night, thereafter, use the next TB with lunch – otherwise, just stick to the 2 TB’s you’ve counted above and substitute the coconut oil for, say, olive oil on salad, and so on)… Is it not too much to consume in terms of increasing triglycerides in the blood (and LDL)?
Also, in terms of the EPA/DHA dosage – is there a website that sets out these doses, and, others (ie, for other supplements) that we can look at? I’ve tried to research via google searches online and most sites suggest between 2-4g EPA/DHA per day, depending on the medical condition one is trying to treat. In our eating plan, what benefits are we aiming for to ensure triglyceride levels aren’t elevated with the recommended doses?
Cheers
CJ
August 19th, 2009 at 2:41 pm
hey CJ,
I’m a fan of coconut oil don’t get me wrong but 4 tablespoons per day – no thanks. It’s way too much even if it’s healthy. You need maximum 2 tablespoons and that’s for a big lad – lifting weights.
the key here is balance, coconut oil is great in moderation, with the right kind of other fats present.
you need a 3rd of each fat group, poly, mono, sats, and poly wise stick mainly to omega 3 – so lets say 1.5g per kg approx then that would be, 2 tablespoons of each fat. for a 66kg person.
Remember that should include all fats – it’s easy to over eat fat – if you do make sure it’s done in the right way in the presence of a low insulin envirnonment – as per Pasquale’s fat adaptation phases and other similar systems, zone, Atkins
EPA wise – that’s right 1-4g EPA with around 75% of that coming from DHA – depending on your sources.
August 19th, 2009 at 3:02 pm
Thanks Matt
with your fat measurements in grams (so i can work out how many grams of this, that and the other one should take relative to body size), where do you get your info from (ie, source of info)… the net seems to have a lot of crap on it and god-knows what one should believe… and doctors these days… hhhhmmmm….???
No probs re omega 3 dose. Just bought a new one today – “Eskimo-3″ (5 tablets contain 0.45g epa and 0.30g dha)… they’re small tablets so I’m thinking I should take 10 per day (maybe 5 after training and 5 at night) and my partner (footballer) should take twice that amount?
August 19th, 2009 at 3:07 pm
ps, what kind of fat is coconut oil?
August 19th, 2009 at 3:17 pm
It’s saturated fat but and its a BIG but – it’s a mixutre of long and medium chain saturates. that’s why it’s not the same as eating butter or lard.
Plus it contains lauric acid and other immune enhancing components – we’ve got a deal with an importer of the finest organic virgin oil – it has to be organic and virgin, NOT the stuff you find in the local shop for a couple of quid.
We’ll send this deal to the list.
August 19th, 2009 at 3:19 pm
It’s ok… I’ve just read that coconut oil is saturated fat… from my notes, it states that ‘most women and children’ need 30-50g fat (total) per day… there is no source stated here… so I assume that for someone that doesn’t really exercise intensly, 30g should suffice (10g from each source per day) and for someone who is moderately active (walking every day for minimum 45mins), 40g per day, and so on… does that formula fit?
The table says, most men – 40-60g/day; larger and very active athletes/workers – 80-100g/day
??
Thanks
CJ
August 19th, 2009 at 3:24 pm
the net is full of crap. I get most of my information from the training I had and a select few sites and individuals
medline is best for proper studies – although sometime it misses out of other stuff which works
Eskimo 3 are one of my all time favourites – if you want to order them in UK call 0800 212 742 and quote 123449.
they are the cleanest oil you can find so I use them for my kids and my wife – (I dont mind exeprimenting on myself)
the amount you suggest is perfect, I use 9 capsules at night and a liquid fish oil in the day. Try to swap these around so use a different brand you trust every 6-8 weeks or sooner.
August 19th, 2009 at 3:31 pm
ok – so you’ve got Govt guidelines and then you’ve got stuff you should use for exercisers. If you dont exercise stick to the guidelines –
For heavy work you need more that’s true – I like the 1.5g per kg as this allows for a higher intake and I always advise a lower than standard recommendation for carbs, but I dont want people feeling hungry or losing muscle weight – so the fat helps with this and also with healthy hormone levels as long as it’s the right kind!
I would not go below a 30% fat diet, unless it was with a certain person with certain goals which required a really high carb intake, in which case you’d have to drop it a bit.
there’s no absolutes CJ – and everyone’s fuel mix will be slightly different – depending on their genetic make up.
An eskimo will thrive off a 60% fat diet, give them carbs and they get ill. A Masai – tribal person will thrive off milk and blood – cause that’s what they are genetically set up to tolerate.
Trans and hydrogenated fats will destroy all health the safe levels of these in the diet are 0%
August 19th, 2009 at 5:05 pm
Thanks Matt
it’s a long and slow learning process… all this nutrition stuff and all these different thought processes… different people with different bodies and needs!!!! Can get a little overwhelming sometimes!!!!
thanks for the number and quote re eskimo 3.. I just got it at a health food store here (250capsules for 213DKK – not sure what that is in pounds.. ie, if its cheaper via your recommended place or not)… If Michael and I eat fish (usually salmon) twice a week, would he also suffice taking 10capsules/day or does he need more than that (he trains for football everyday and weighs around 87-90kg (I think???) and has around 4-6% BF?
As for me, I’ve been eating a little more CHO on weekends and less during week (trying to stick to plan, but not so rigidly.. i need my oats with a very little fruit in morning after training)… so, after weekend, I’m up to around 54.5kg and then, down again to 53 odd… Sticking to the hard training in mornings to get those last 3kg away!!
Taking the apple cider before lunch and dinner (it tastes horrible!) but it’s fine if it helps.. Do I need to take that forever?
Last question, sorry, when I want to go on my 10-12km run (whether on saturday or on a weekday), do I need to eat something different the day/night before (ie, a high CHO meal)?
Sorry for all the questions!!!
CJ
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