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CLA - Hot News on a Hot Supplement Originally published in Natural Living Magazine Volume 1 - Issue 3 Was your New Year's resolution to lose weight, increase muscle, and overall, improve your fitness level? Some scientists will say that it is time to throw away those diet books and start supplementing your diet with a hot new product called Conjugated Linoleic Acid (CLA). CLA is an important fatty acid that may lower the risk of cancer and heart attacks in addition to triggering weight loss. Prior to 1987, when CLA was first discovered to be a potential anti-cancer agent, there were very few studies. Today, there are more than 100 intensive studies worldwide on the health benefits of CLA. Lose Weight with CLA In a preliminary study, women and men taking CLA lost weight and significantly reduced their percentage of body fat without changing their diet or exercise habits. This three month study involved 18 healthy volunteers. Half the group was given six 500mg CLA capsules per day while the other half received identical looking placebo capsules. The results showed that the CLA group experienced a 15-20 per cent reduction in average body fat in comparison to the placebo group. In the CLA group, the initial body fat percentage was 21.3 pre cent and dropped to only 17 per cent following the three month study. The average body fat of the placebo group did not change. Because the results of this preliminary study were so positive, several more comprehensive clinical trials with overweight and obese subjects are currently underway. It appears to take about two to three months to see the maximum fat trimming results with about 2 grams per day of CLA. Pregnant and lactating women should not consume CLA supplements without the approval of their doctor. How does it work? CLA appears to reduce the body's mechanism for storing fat and increases the body's use of fat for energy. Researchers have reported that CLA reduces the activity of lipoprotein lipase by upwards of 66 per cent. Lipoprotein lipase is an enzyme critical to fat synthesis; when its activity is reduced, more fat is burned off instead of being stored. CLA has also been found to increase the activity of the hormone sensitive enzyme lipase, which breaks down fat already stored so that it can be burned by the muscles. Build Muscle Not only does CLA help in fat reduction, it has been shown to enhance muscle development. In a recent study, twenty four male novice bodybuilders consumed 4.3 grams of CLA or a placebo (vegetable oil) per day during 6 weeks of bodybuilding. Arm girth and body mass were both significantly greater in CLA subjects than in the placebo group. The authors concluded that CLA acts as a mild muscle building agent in novice bodybuilders without causing significant water or fat gain. Building muscle mass can help you slim down, as one pound of muscle can burn an extra 630 calories a week. CLA kick starts muscle cells - averaging a 5 to 14 per cent increase in muscle mass. In this study, subjects with a CLA supplemented diet exhibited 57 per cent lower body fat than those in the control group. The weight reduction was partially explained by voluntary food intake, which was lower by 9 to 13 per cent. CLA Supplements CLA is found in the diet in combination with other fats, the richest sources being whole milk, beef, lamb and cheese. Since studies have shown the recommended dietary intake of CLA to be about 3.5 grams per day, you would have to eat five pounds of hamburger, 37 slices of cheese, or 15 cups of ice cream to achieve the optimum dose. Since current health messages stress eating less animal fat, the average intake of CLA has declined over the past 20 years to less than 1 gram per day. CLA supplements such as those made from sunflower oil will ensure that you get the health benefits without the added calories from fat. Closing Thoughts Research on the health benefits of CLA is an exciting area of current scientific exploration. As we learn more about this remarkable nutrient, it seems clear that CLA will lead to better health and provide more hope for people struggling with body fat and other conditions. By Kelley Fitzpatrick, MSc   <back to Natural Living Magazine Online Archive Directory>

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