Fat metabolism process itself is complex mechanism. However, it can be summarized into 4 step process. In each process there are nutrients that are necessary for the process to move on to the next.
4 steps to fat metabolism
The ultimate goal of fat metabolism is creation of energy, ATP (Adenosine Tri-Phosphate), carbon dioxide and water. If the fat does not reach to this final stage of breaking into ATP, CO2 and water, the fat is not metabolized.
First step of the fat metabolism is release of fat into a bloodstream. Fat is stored in our body in a form of triglycerides. Triglycerides will need to breakdown into fatty acids and glycerol. This process is done by exercise, caffeine, green tea extract and capsaicin (chili).
Second step is transportation of fatty acids that has separated from glycerol through bloodstream. To improve the blood flow so that fatty acids can travel to the cell easily, niacin, which is one of vitamin B become important.
Third step is transportation of fatty acids into mitochondria. Mitochondria is an organelle in our cells that is known as energy factory. This is where fatty acid, glucose, and amino acid turns into energy. For fatty acids to enter mitochondria, it needs to bind with chemical called carnitine. Carnitine act like escorting fatty acid into mitochondria. Without carnitine fatty acid cannot enter mitochondria.
Fourth step is breakdown of fatty acid into ATP, CO2 and water. This process the final process of fat metabolism. In this process nutrients such as CoQ10, Vitamin D, iron are required.
Food Source to Promote Fat Metabolism
In any of the 4 steps above, if your diet is low in any of the necessary nutrients, the fat will not be metabolized and return to storage form.
So where can you find these nutrients. For first step, coffee, tea, green tea, chili are some of the example sources. For second step niacin can be found in fish, meat and mushroom. For third step, carnitine can be found in meat. Whey protein also has carnitine. Fourth steps can be found in fish, meat and nuts. If your diet is lacking in any of the food source, you may want to consider supplementing.
Another thing that is important is digestion absorption rate. To have ideal digestion, it is important to optimized your gut health. Consuming fermented food sources such as kimchi, natto, miso, sauerkraut, kefir, yogurt can be helpful. When choosing though, careful with sugar. If these food sources are not ideal for you supplementing with digestive enzyme and probiotics become important.
Daily Physical Activities
Daily physical activities and exercising are very important process in speeding up the fat metabolism process. Strength training will help increase number of mitochondria presence in your muscle fibers. Moderate intensity cardio or zone 2 cardio can help train your body to use fat as energy source more efficiently. With improving your diet and proper training, fat can be properly metabolized into ATP, CO2, and water.
Kota Shimada