Are you struggling to lose weight with the MTHFR mutation? There is a genetic connection between SNPs in the MTHFR gene, PEMT gene, and fatty liver. If you cant lose weight with MTHFR and have a fatty liver, this post is for you!
Losing weight with an MTHFR gene mutation becomes much easier when you learn how to reverse fatty liver and support the MTHFR gene. It all starts with understanding the connection between MTHFR, fatty liver, and insulin resistance.
When the liver becomes fatty, insulin resistance develops, making it difficult to lose weight with an MTHFR mutation or PEMT mutation, especially when there are nutritional co-factor deficiencies.
Nutrients that are crucial for the MTHFR gene, PEMT gene, and Methylation cycle include folate (vitamin B9), vitamin B2, vitamin B12, magnesium, choline, and SAMe.
MTHFR is a gene responsible for converting folate into the active form called methylfolate. The MTHFR gene requires both vitamin B2 and folate. Eating foods high in folate and vitamin B2 is crucial to support the MTHFR gene for weight loss.
The Mthfr gene is a gene involved in the folate cycle, which intersects with the methionine cycle to make SAMe.
SAMe is needed by the PEMT gene to make phosphatidylcholine. Phosphatidylcholine helps to transport fats out of the liver, thus preventing fatty liver.
Can you see the connection?
The connection between MTHFR and weight loss
MTHFR helps to make SAMe > SAMe helps to make phosphatidylcholine > phosphatidylcholine prevents fat from building up in the liver > weight loss is much easier when the liver is not fatty.
Phosphatidylcholine is also crucial for promoting bile flow and opening up the phase 3 detoxification pathway. It is essential to open up phase 3 liver detox, especially for anyone wanting to lose weight with the MTHFR gene mutation or PEMT gene.
Let’s talk about foods that help support the MTHFR gene along with the other critical nutrients required for methylation and the PEMT gene.
Foods high in folate include:
- leafy greens
- radishes
- peppers
- parsley
- beets
- beans
- mushrooms
- asparagus
Foods high in vitamin B2 include:
- liver
- lamb
- eggs
- wild salmon
- goat cheese
- mushrooms
- spinach
- almonds
Vitamin B12 is involved in the production of SAMe for the PEMT gene, thus eating foods high in B12 is important for weight loss.
Foods high in B12 include:
- clams
- beef liver
- salmon
- tuna
- yogurt
- nutritional yeast
- beef
Magnesium is the co-factor required to make SAMe. The most common nutritional deficiency is magnesium, so you can never go wrong with eating magnesium-rich foods.
Foods high in magnesium include:
- spinach
- pumpkin seeds
- lima beans
- tuna
- brown rice
- almonds
- dark chocolate
- avocado
- bananas
Both SAMe and choline are needed by the PEMT gene to make phosphatidylcholine to help prevent fatty liver.
The richest food sources of choline are liver and eggs.
Tips to lose weight with MTHFR
The best way to lose weight with an MTHFR gene mutation is to ensure you are eating a whole food diet, including all of these foods. This ensures that all the nutrients are on board for the various enzymes and production of phosphatidylcholine.
Are you eating foods high in both vitamin B2 and folate for the MTHFR gene? If not, start there.
MTHFR and weight loss resistance are further connected to fatty liver and suboptimal phase 3 liver detoxification, which involves additional nutrients and enzymes as discussed.
Supplementing with Optimal PC which contains phosphatidylcholine will accelerate your weight loss results by improving detoxification and promoting bile flow from a sluggish gallbladder. When the liver can detox effectively and transport fats out of the liver, weight loss is much easier.
When it comes to weight loss, eating fiber-rich plant foods is best as they are low in calories, yet nutritious. Focus on 70 percent of your diet being vegetables and fruits. Make 30 percent of your diet concentrated foods high in B12, choline, and vitamin B2 such as liver, eggs, salmon, tuna, yogurt, etc.
These animal products are some of the richest sources of B12, choline, and B2, which are all nutrients that will help to accelerate weight loss by supporting optimal liver function and methylation.
Here are some recipes to help you lose weight with MTHFR
This gallbladder cleansing low fodmap breakfast scramble is an excellent source of choline, folate, and vitamin B2 to support the MTHFR gene and PEMT gene.
You can also try this quick and easy low fodmap green salad that is high in magnesium, B12, and folate.
This creamy coconut beet soup is fantastic for cleansing the gallbladder and promoting bile flow for optimal liver detox.
If you like smoothies, learn how to make the best smoothie for weight loss.
For more weight loss tips, grab my weight loss cheat sheet!
References:
Polymorphism of the PEMT gene and susceptibility to nonalcoholic fatty liver disease (NAFLD)
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