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 with phosphatidylcholine. It all starts with understanding the connection between MTHFR, fatty liver, insulin resistance, and phosphatidylcholine for fat loss.
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Fat accumulation in the liver leads to insulin resistance and metabolic syndrome, making it difficult to lose weight with an MTHFR mutation or PEMT mutation, especially when nutrient deficiencies exist, such as B vitamins, magnesium, and choline.
When the process of methylation is hindered, there are insufficient phosphatidylcholine levels to transport fats out of the liver or into the mitochondria for energy metabolism.
If you have a fatty liver or weight gain in your abdomen, it is likely that an MTHFR genetic mutation is the underlying cause and reason why the weight just won’t budge. The good news is that losing weight is much easier when you learn how to support the MTHFR gene and PEMT gene.
Folate, MTHFR and Fat Loss
The MTHFR enzyme is responsible for converting the folate you eat into the active form called methylfolate. It is crucial the MTHFR enzyme produces optimal active folate levels to support the rest of the methylation process.
A folate deficiency will hinder the entire methylation cycle as it is a first step that kicks off a chain of reactions in the methylation process. Folate deficiencies are associated with neural tube defects and birth defects which is why it is so important for all pregnant women with an MTHFR mutation to test their folate levels during pregnancy.
This study found that obese and overweight people have low serum folate levels compared to normal people with healthy body weight.
The MTHFR gene requires both vitamin B2 and folate. Eating foods high in folate and vitamin B2 is crucial to support the body’s ability to make the usable form of folate for weight loss.
The Mthfr gene is a gene involved in the folate cycle, which intersects with the methionine cycle to make SAMe.
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.
SAMe is needed by the PEMT gene to make phosphatidylcholine. Phosphatidylcholine helps to transport fats out of the liver, thus preventing fatty liver and improving insulin resistance in the liver.
Can you see the connection?
MTHFR helps to make SAMe > SAMe helps to make phosphatidylcholine > phosphatidylcholine prevents fat from building up in the liver > fat loss is much easier when the liver is not fatty.
Phosphatidylcholine can be beneficial for belly fat loss and reducing insulin resistance by reducing fat accumulation in the liver. Insulin resistance is linked to non-alcoholic fatty liver disease where excess fats accumulate in liver cells.
When the liver becomes insulin resistant due to fatty liver it continues to produce and release glucose into the bloodstream, even when insulin is present. This excess glucose triggers higher insulin levels, which promotes fat storage, especially abdominal fat.
Insulin resistance in the liver also impairs the breakdown of fat, causing free fatty acids to remain elevated in circulation, which contributes to fat accumulation in tissues, including belly fat. The cycle of high insulin levels and fat storage continues, reinforcing abdominal fat gain.
High insulin levels make it hard for the body to burn fat efficiently as it is a fat storage hormone. Reversing fatty liver and lowering insulin levels is key to losing weight easily. If you have stubborn belly fat that just won’t budge and an MTHFR gene mutation or PEMT gene mutation, phosphatidylcholine may be the missing ingredient in your inability to burn fat effectively.
Phosphatidylcholine for Liver Detox and Fat Loss
Preventing fatty liver and detoxing the liver are crucial aspects of losing weight healthily. An easy way to use phosphatidylcholine for weight loss is by adding sunflower lecithin powder into this weight loss smoothie. Phosphatidylcholine is derived from sunflower lecithin.
Phosphatidylcholine promotes bile flow and opens the phase 3 detoxification pathway. Opening up phase 3 liver detox is essential, especially for anyone wanting to lose weight with the MTHFR gene mutation or PEMT gene.
An interesting finding from one study noted that phosphatidylcholine alone did not improve insulin resistance or fat loss. However when the phosphatidylcholine was combined with omega 3 fatty acids (EPA/DHA) it had significant benefits. This combination helped reverse weight gain, improved how the body responded to insulin, and reduced inflammation in fat tissue.
Phosphatidylcholine is high in omega 6 fatty acids which needs to be in balance with omega 3 fatty acids. Many people consume too many omega 6 fatty acids and not enough omega 3 fatty acids. For this reason I always take fish oil or algae oil with omega 3 fats with phosphatidylcholine.
In a study on mice, phosphatidylcholine prevented weight gain and significantly decreased liver weight, and fat accumulation in the liver in mice fed a high-fat diet. Phosphatidylcholine also decreased liver enzymes in the mice fed a high fat diet.
Taking phosphatidylcholine helps prevent fatty liver and maintain insulin sensitivity in the liver. Abdominal fat is a common symptom associated with PEMT gene mutations, high insulin levels and fatty liver.
Foods for MTHFR and a Healthy Fat Loss Diet
The following foods should be eaten frequently to help with weight issues and prevent nutrient deficiencies of the critical nutrients required for methylation and the production of SAMe for the PEMT gene to function.
Foods high in folate for the MTHFR gene include:
- leafy greens
- radishes
- peppers
- parsley
- beets
- beans
- mushrooms
- asparagus
Foods high in vitamin B2, which is the co-factor for the MTHFR gene, 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. Magnesium is the most common nutritional deficiency, so you can never go wrong with eating magnesium-rich foods. Overweight people are frequently deficient in magnesium, which has been associated with an increased risk of obesity and insulin resistance.
Foods high in magnesium for fat loss 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.
Diet Tips to Lose Weight with MTHFR
The best way to lose weight with an MTHFR gene mutation is to ensure you are eating a healthy diet with whole foods, including all of the previous foods listed. 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. An MTHFR diet for fat loss must include foods high in folate and vitamin B2 to support the MTHFR gene naturally.
MTHFR and weight loss resistance are further connected to fatty liver and suboptimal phase 3 liver detoxification, which involves additional nutrients, including phosphatidylcholine.
Supplementing with Optimal PC, which contains phosphatidylcholine for weight loss, 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, fat loss is much easier.
Eating fiber-rich plant foods is best for weight loss 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 support healthy fat loss by supporting improving liver function and methylation.
An MTHFR mutation can make it hard to lose weight, especially if someone is deficient in folate and vitamin B2. MTHFR is a very important enzyme but is still just one enzyme among many.
When it comes to healthy fat loss and shedding stubborn pounds and belly fat, it’s all about connecting it to the bigger picture, which includes additional enzymes and nutrients, including B vitamins, magnesium, and choline. Genes all work together and require various nutrients to support your fat loss journey and overall health.
You need vitamins and minerals to make energy and burn fat. For this reason, taking a multivitamin with active absorbable forms of nutrients is like health insurance for your body. For more information on choosing a multivitamin, this post is a must-read!
How to Test for the MTHFR Gene
To find out if you have an MTHFR gene mutation, you can order an at-home DNA test kit through Ancestry DNA then upload your data through the Stratagene report to find out if you have mutations in the MTHFR gene or PEMT gene.
MTHFR Recipes
If you are wondering what to eat with an MTHFR gene mutation, try making the following breakfast scramble or green salad!
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)
Liver fat in the pathogenesis of insulin resistance and type 2 diabetes – PubMed
Abdominal obesity is associated with insulin resistance – PubMed
I have (verified via lab) 677TT MTHFR or homozygous. Since starting appropriate supplements feeling much better. I also have insulin resistance and was recently started on metformin. What a set-back it caused! Within 3 days: 1. B12 deficiency symptoms returned, 2. over 1 week of diarrhea, and 3. hypertension after BP was nicely within a great range. Sharing as a cautionary tale. QUESTION: When you start proper MTHFR supplements and p choline can this cause diarrhea as you detox? Want to make sure I’m not blaming a common metformin side effect for all the trouble. Metformin can also cause low B12 although based on research it shouldn’t be as immediate as it was in my case. Learning as I go and thank you for such a wonderful web site.
Hmm interesting? Did you get to the bottom of it? Whenever an unexpected or adverse reaction occurs I always stop taking all the new supplements then add them back in one at a time to find out which one was the culprit. I havnt had an experience with past clients and diarrhea with optimal PC but I almost always get improved bowel movements and quantity… so maybe ?