Fat chance

My sister has always had a weight problem – and she’s tried every weight loss trick you can imagine to slim down. So when she called me the other day to ask me about a “new” diet supplement, I thought “here we go again.” But, instead of telling me about some unproven miracle hyped on a late-night infomercial, she asked me if there was any truth to the claims that conjugated linoleic acid (CLA) can reduce body fat while increasing muscle strength and exercise endurance. Sounds too good to be true? Not according to recent research which has found that CLA is a smart addition to a low-cal diet and exercise plan. --------------------------------- The skinny on CLA --------------------------------- Until the late 1980s, no one had even heard of CLA. Then researchers at the University of Wisconsin, Madison discovered a substance in beef that appeared to reduce the incidence of cancer in mice – a substance they would later call conjugated linoleic acid, or CLA. CLA is related to the omega-6 fatty acids, one of the two types of essential fatty acids that help the body increase metabolic rates, boost the immune system and keep cholesterol levels in check. The problem is, while CLA is found in dairy and animal fats, it can’t be produced by the human body. This discovery set off a slew of studies. While these studies examined different variables and came up with varying conclusions, the one consistent finding was that CLA helps people lose body fat. Among the research most cited is a Norwegian study published in The Journal of Nutrition in 2000. It found that CLA reduced body fat and preserved muscle tissue in overweight or obese people who did not change their diet. According to the research project manager, individuals in the CLA group lost six more pounds of body fat, on average, compared to those in the placebo group. This wasn’t the first time Norwegians linked CLA to fat loss. In one unpublished study, researchers from Medstate Research Ltd. found that CLA can have a big impact on the composition of body fat. During the three-month randomized, placebo-controlled, double-blind trial on 20 healthy people, researchers measured subjects' body weight and percentage of body fat at baseline, then every four weeks thereafter. Each day, the treatment group took slightly more than 1,000 mg. of CLA at breakfast, lunch and dinner. The other half took a placebo. The average weight of the 10 who took CLA dropped by about five pounds, but the body-fat percentage dropped by 15 to 20 percent, or from 21.3 percent of average body fat to 17 percent of body fat. Meanwhile, the group taking a placebo had little change. Research in the International Journal of Obesity has also presented evidence that CLA reduces abdominal fat in obese men. Twenty-four middle-age men participated in the randomized double-blind study. All of the participants were classified as abdominally obese (think beer belly) and all had a body mass index (BMI) above 32. Fourteen of the men were given 4,200 mg. of CLA a day, while the remaining 10 took a placebo. After just four weeks, the researchers found that all of the men taking CLA had a significant decrease in abdominal fat compared to those in the placebo group. --------------------------------- Beyond weight loss --------------------------------- CLA reduces body fat by increasing basal metabolic rates. In other words, it helps the body convert food into energy more efficiently. CLA doesn't decrease overall body weight; rather, it keeps a little fat cell from getting bigger. And this can alter the body's fat-to-muscle ratio. But CLA's benefits extend well beyond a more slender waist. Further studies suggest that CLA can increase muscle strength and exercise endurance. And CLA can even have an impact on specific diseases and ailments. Dr. Delbert Dorscheid, a cancer and asthma researcher on the faculty in Pulmonary and Critical Care Medicine at the University of Chicago reviewed more than 200 published research and clinical studies worldwide on CLA's health benefits. Among the findings, women with increased levels of CLA in their body tissue have lower breast-cancer rates. Similar findings have been reported for colon and prostate cancer. And the health benefits don't stop there: CLA has been linked to improved immune system function, as well as a decrease in cardiovascular disease, Type II diabetes, osteoporosis and even allergies. One last thing . . . Can CLA help you? It might, if you know how to use it. Most of the studies conclude that a person needs to take 3,400 mg. of CLA a day to receive its benefits. And where you get those 3,400 mg. is up for debate. According to Peter W. Parodi, a food scientist with the Dairy Research and Development Corporation in Victoria, Australia, of all the CLA found in food, "milk fat is the richest source of CLA." But if you’re trying to lose weight, the last thing you want to eat are foods high in animal fat. So, most experts recommend CLA supplements. The problem with that recommendation, however, is that different brands contain different amounts of active CLA. Since the various formulas also contain a percentage of other oils, you need to calculate how much CLA each supplement is delivering to make sure you're getting your full 3,400 mg. For example, if a capsule contains 75 percent CLA, and it’s 1,000 mg, you’re getting just 750 mg. of CLA – which means you need to take five capsules per day to reach the recommended 3,400 mg. Many people have found it best to take CLA supplements before or with meals. Side effects are rare but may include nausea or upset stomach. These can be reduced, though, when the supplements are taken with protein. And fortunately, people who report side effects say they usually subside after about two weeks. While there aren’t any serious side affects associated with long-term CLA supplementation, it's important to keep in mind that CLA isn’t a magic bullet. It won’t make up for poor eating habits or lack of exercise. This just in . . . While obesity can increase the risk for heart disease and Type II diabetes regardless of your gender, if you’re a women, a new study gives yet another reason to shed those excess pounds. According to the study by the National Cancer Institute, being overweight doubles the risk of cervical cancer. In the study, the researchers evaluated 263 women with cervical cancer and 307 healthy controls. After measuring weight and BMI, the researchers found that women with a BMI above 30 (which is considered obese) were 2.1 times more likely to have a form of cervical cancer known as adenocarcinoma than those with a BMI under 25. While science hasn’t figured out exactly why extra weight increases the risk of cervical cancer, they do know that a high BMI also boosts the risk of endometrial cancers. It’s thought that excess fat tissue influences the levels of estrogen and that higher circulating estrogen can cause normal cells to become malignant. Since cervical cancer strikes 15,000 American women each year, if you’re overweight, find a diet and exercise program that works for you. And check out CLA. Even a modest weight loss can reduce your risk. Yours in health and happiness, Bonnie Jenkins Advanced Natural Medicine Bulletin References: Blankson H, et al. “Conjugated linoleic acid reduces body fat mass in overweight and obese humans.” Journal of Nutrition. 2000; 130:2943-2948. Doheny K. “Excess Pounds Boost Risk of Cervical Cancer.” HealthDayNews. 18 July 2003. Erling, T. Medstat Research Ltd., Lillestrom, Norway, July 1997. Pariza M, et al. “Conjugated linoleic acid (CLA) reduces body fat.” FASEB Journal. 1996; 10:A3227(abs.) Riserus U, et al. “Conjugated linoleic acid (CLA) reduced abdominal adipose tissue in obese middle-aged men with signs of the metabolic syndrome: a randomised controlled trial.” International Journal of Obesity and Related Metabolic Disorders. 2001; 25:1129-1135.