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 weight 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 weight loss is much easier when you learn how to support the MTHFR gene and PEMT gene.
Folate and MTHFR
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.
MTHFR and 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 promoting weight loss.
Can you see the connection?
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. The benefits of using phosphatidylcholine for weight loss are transporting fats out of the liver and promoting liver detox.
Phosphatidylcholine for weight 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.
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 a normal weight. Excess weight in the stomach is a common symptom associated with PEMT gene mutations and fatty liver.
Foods for MTHFR and Weight Loss
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 PEMT gene.
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 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.
Couple of 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 weight 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, weight 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 accelerate weight loss by supporting optimal 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 weight loss, 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 weight 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.
Recipes to help you lose weight with MTHFR
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)
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