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Men who supplement with this mineral have less belly fat
Zinc is a very important mineral for many reasons.
Not least of which is the fact that zinc helps prevent testosterone from being converted to estrogen.
Testosterone promotes muscle growth and leanness.
Estrogen is produced in fat cells and promotes further fat gain.
This leads to a fat -> estrogen -> fat cycle that can be difficult to break.
Zinc blocks aromatase, the enzyme that produces estrogen in fat cells.
It is well established that many people don’t get enough zinc these days.
Recently, researchers looked at the effect of zinc during a weight loss program.
In this study, obese individuals lost significantly more body weight and waist circumference when they supplemented with zinc.
Zinc even lowers body weight without dieting.
Human trials took place at Shahid Beheshti University of Medical Sciences, Tehran, Iran. Diabetology and Metabolic Syndrome published the results.
Obese and overweight people are inflamed.
Very often they have low levels of zinc, a deficiency that can cause increased inflammation.
“Obesity and obesity-related inflammation are related to abnormal micronutrient status. Among these micronutrients, zinc deficiency is a common problem in obese individuals.”
Zinc can help with appetite and insulin regulation too.
So these researchers were interested in the effect of zinc during mild caloric restriction – a diet.
“The present study was designed to determine whether zinc supplementation would increase the effects of restricted calorie diet (RCD) on obesity.”
The researchers recruited 40 obese participants and assigned them randomly to two groups.
Both groups were put on a diet where they ate just a little less than their estimated energy requirements – 300 kcal less per day.
Some of the participants were supplemented with zinc.
The zinc supplement consisted of one 30 mg zinc sulfate capsule taken between meals.
(Taking this much zinc between meals can cause nausea – I’d take it with a protein-rich meal to avoid this problem…)
“…40 obese subjects…were randomly assigned to receive zinc supplements (30 mg/day) or placebo for a period of 15-weeks. Both groups were under a restricted calorie diet (about 300 kcal lower than the estimated energy requirement).”
The researchers recorded the body weight and measurements of all the participants before and after the trial.
People supplementing with zinc lost significantly more weight.
“The reductions in body weight were significantly higher in the zinc group compared to the placebo group.”
The most important body measurement indicator of health is waist size.
Reductions in waist size were greater when people supplemented with zinc.
“The reductions in waist circumference were significantly higher in the zinc group.”
In fact, all of the metrics used to track body fat showed more improvements in the supplement group.
“Body mass index and hip circumference reductions were significantly higher in the zinc group.”
The researchers found a whole host of other improvements when they looked at the blood tests of the participants.
C-reactive protein was significantly lower in the zinc group.
C-reactive protein is a very good measure of general inflammation.
“Lower levels of C-reactive protein were observed in the zinc group in comparison with the placebo group.”
HOMA-IR, a complex test of pancreatic function, was improved.
Zinc supplementation led to decreased appetite too.
When obese people go on a mild diet, zinc improves weight loss results and inflammatory tone, making the diet easier by decreasing appetite.
“Zinc supplementation with a restricted calorie diet has favorable effects in reducing anthropometric measurements, inflammatory markers, insulin resistance, and appetite in individuals with obesity, and may play an effective role in the treatment of obesity.”
But zinc can also help with weight loss even in the absence of caloric reduction.
“…also showed that daily intake of 30 mg zinc gluconate for one month decreased significantly body weight and body mass index.”
30 mg is a lot of zinc and probably should not be taken for long periods without testing for minerals.
10-15 mg is a more reasonable daily dose in the long term.
Oysters are the best food source of zinc.
You should always consult a healthcare practitioner about diagnosing and treating any health-related problems.
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