Can this nutrient help prevent weight gain over the holidays?

(NaturalHealth365)  Once again, the holidays are upon us, bringing the prospect of more family time, seasonal parties, and lots of food.  This is also the time when many  people will tend to put on more body weight.  But, today, we’re going to focus on CLA (conjugated linoleic acid) and how this substance could help you lose weight.

Many people employ natural nutrients such as conjugated linoleic acid to achieve and maintain a healthy weight.  In a review of studies published in Nutrition and Metabolism, the authors confirm that CLA can decrease body fat and promote stamina.  But to what degree?

Is this polyunsaturated fatty acid really “worth its salt” as a natural technique to combat obesity?  Let’s find out.

Comprehensive review reveals significant weight loss from CLA

To conduct the new research, the authors evaluated multiple recent studies on the effects of conjugated linoleic acid.  They concluded that CLA can reduce body mass by up to five percent while enhancing physical performance and endurance.

In addition, some studies cited by the authors showed that this nutrient could help oxidize fat, reduce inflammation, and scavenge harmful free radicals.  The authors pointed out that the results depended on various factors, including the participants’ health status and the type and amounts of CLA used.

Stop the formation of fat and clear away metabolic waste

CLA is believed to work by increasing fat-burning and activating genes that interfere with the maturation of fat cells.  It can also regulate the circulation of appetite-related compounds such as adiponectin, an anti-inflammatory hormone that acts against fat.  Finally, CLA may help promote the clearance of metabolic waste products.

Multiple studies support CLA’s anti-obesity effects.  One influential (and seasonally relevant) study published in the Journal of Obesity on healthy, overweight adult participants revealed that CLA supplementation (3.2 grams a day for six months) significantly reduced body fat and prevented weight gain during the holiday season.

A separate study in the British Journal of Nutrition showed that three to four grams of CLA daily for 24 weeks reduced body fat and increased lean body mass in overweight and obese participants.  The researchers concluded that CLA supplementation of 1.8 to 6 grams daily – accompanied by physical activity – can improve athletic performance.

The takeaway: while conjugated linoleic acid isn’t associated with dramatic weight loss, it can lead to modest but measurable improvements in body mass and weight – especially when combined with exercise.

Increase fat oxidation and quench exercise-related inflammation

While there’s no doubt that regular exercise is beneficial, the act of exercise can, ironically, produce oxidative stress.  Studies have shown that moderate – and long-duration aerobic exercise increases pro-inflammatory molecules such as interleukin-6.  Although this process is necessary for the body’s adaptation to exercise, prolonged inflammation can negatively affect health.

This is where conjugated linoleic acid comes in.  Although technically an omega-6 fat, CLA “acts like” an omega-3, meaning it has anti-inflammatory effects.  It also functions as an antioxidant.

Multiple studies have suggested that CLA supplementation can reduce oxidative stress markers, such as matrix metalloproteinase-9 and malondialdehyde.  While not all research on CLA shows anti-inflammatory and antioxidant effects, the results are encouraging enough to warrant future studies.

Increase intake through diet or supplementation

Conjugated linoleic acid is found in good supply in beef, along with dairy products such as milk, yogurt, and cheese.  Obviously, we would suggest the best source is organic grass-fed beef, which contains a stunning 500 percent more CLA than grain-fed.  Good to know: Scientists report that people who get a lot of CLA from their diets have a lower risk of type 2 diabetes and cancer.  In addition, studies have also shown that people in countries where cows are predominantly grass-fed have a lower risk of heart disease.

CLA is also available as a supplement.  This form of CLA is not derived from animal products but is created by chemically altering the linoleic acid found in vegetable oils.  Before supplementing, check with your holistic physician.

While consuming CLA in foods and supplementing with up to 6 grams a day is generally considered safe,  excessive amounts of CLA can “backfire” and cause fat accumulation in the liver.  Your holistic healthcare provider can advise you on the proper amount to take.

Studies suggest that at least three grams of CLA a day are needed for weight loss benefits.  By the way, different isomers of CLA have different effects.  A mixture of isomers t10 and c12 is believed to be the most effective for promoting healthy weight.

While CLA won’t be responsible for triggering dramatic weight loss, this natural nutrient may help “balance the scales” in your favor – while potentially lowering inflammation and oxidative stress.  All the more reason to think about eating (only) high quality fats for your holiday meals.

Sources for this article include:

Biomedcentral.com
Healthline.com
NIH.gov
NIH.gov
NIH.gov
NIH.gov

The post Can this nutrient help prevent weight gain over the holidays? appeared first on NaturalHealth365.

Visit Natural Health 365 Here /

Source: https://www.naturalhealth365.com/can-this-nutrient-help-prevent-weight-gain-over-the-holidays.html