Need a quick metabolism boost to get that fat burning? Maybe it’s time you tried eating some essential nutrients that help melt away those pounds. According to a new article over at MSN Fitbie, a combination of Vitamin D and specific nutrients are what your body needs to keep that fat in check. Check out their list below, which offers an idea of what nutrients are prime catalysts for shedding weight.

Calcium

Number 1 on the list is Calcium, which aides in promoting “weight loss by binding to fat in your GI tract, preventing some of it from getting absorbed into your bloodstream.” Some examples of calcium-rich foods are Kale, oranges, Yogurt, and oatmeal.

Protein

A recent study out of the University of Illinois found that women who consumed protein twice daily lost 3.9 percent more weight than women who consumed less of it on a diet. Some examples of protein rich foods are chicken, nuts, and spinach.

Omega 3 Foods

Fatty fish like salmon (which are also high in Vitamin D) are one of the richest sources of this fat. Other foods, such as some nuts and seeds, contain a type of fat that can be converted into omega-3s after ingestion.

Monounsaturated Fatty Acids

Research shows that MUFAs zeros in on belly fat. Specific foods that are high in MUFAs—especially peanuts, tree nuts, and olive oil—have been shown to keep blood sugar steady and reduce appetite, too. Some examples of food that are high in monosaturated fatty acids are olive oil, avocados, and peanut butter.

Conjugated Linoleic Acid (CLA)

How it melts fat: CLAs are potent fat burners that are found, along with Vitamin D and calcium, in dairy products. They are fatty acids that are created when bacteria ferments the food in the first part of the stomach of cows, sheep, and other ruminant animals. Some examples are safflower oil and tuna.

Read More over at Fitbie.