All Posts tagged cla

Update on Caffeine, CLA, & Green tea

An article in the Air Force Times by Allison Pattillo used advise from Andrea Lindsey, senior nutritionist at the military’s Human Performance Resource Center, on caffeine, conjugated linoleic acid (CLA), and green tea “to separate the helpful from the hype,” as Pattillo put it.

Caffeine, is commonly used as a stimulant and marketing claims say it provides appetite suppression and increased fat burning. Research has shown drinking caffeinated coffee or tea may slightly boost weight loss or prevent weight gain, but they said no evidence suggests increased caffeine consumption will result in significant or permanent weight loss. They recommend taking less than 600 mg a day in pill form, beverages and gum, and note a 12-ounce (tall) regular Starbucks coffee contains about 260 mg of caffeine. They warn that while caffeine is GRAS (generally recognized as safe), doses greater than 600 mg may be unsafe and can cause insomnia, nervousness, restlessness, stomach irritation, nausea, vomiting, increased heart rate, tolerance, habituation and psychological dependence.

CLA may reduce body-fat mass, according to some studies, but they write it has shown only a minimal effect on body weight or body mass index (BMI). CLA can come in pill form and also occurs naturally in foods such as milk, cheese, beef and lamb, and an effective dose comes in the range of 1.8 to 7 g per day for weight loss in obese patients. The most common side effects, they write, are upset stomach, diarrhea, nausea and fatigue.

Green tea contains 2 percent to 4 percent caffeine per cup, which certainly helps its position as a weight-loss product, but it also is known to improve mental clarity and to treat stomach disorders. The flavonoids and polyphenol epigallocatechin gallat (EGCG) also help boost its healthy supplement status. However, Pattillo and Lindsey said the research is mixed and more studies are needed. The combination of green tea and caffeine has shown to decrease BMI and increase weight loss. As a beverage, the dose range is large, from one to 10 cups each day, but they note three cups has 240 mg to 320 mg of the active polyphenols. The side effects here include nausea, vomiting, abdominal bloating, pain and diarrhea; more than five cups per day may cause additional adverse side effects caused by the caffeine, they wrote.


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    Good fat, whole milk & CLA


    For years we’ve heard warnings about the dangers of trans fatty acids. 
    One little-known trans fat called trans-palmitoleic acid (TPA), which accounts for only 0.2 percent of dairy fats, appears to yield some pretty impressive heart-health benefits. 

    A research team at Harvard examined dietary records and blood samples for more than 3,700 older adults who participated in the Cardiovascular Health Study, they found that the subjects who had the highest levels of TPA also had:

    • Less body fat
    • Lower C-reactive protein
    • Lower triglycerides
    • Higher HDL cholesterol

    Those with the highest TPA levels were THREE TIMES less likely to develop type 2 diabetes compared to subjects with the lowest TPA levels!

    Three times! 

    I’m thinking raw organic whole milk here. It contains TPA saturated fats. 

    Not to worry about the fat (I keep telling you it’s the carbs we need to get off)…this quote appeared in the Archives of Internal Medicine, July 1992 regarding the famous Farmingham Study: “At Framingham, we found that the people who ate the most saturated fat, the most cholesterol and the most calories weighed the least, were more physically active and had the lowest serum cholesterol levels.” 

    Don’t drink  skim milk,  the skimming process makes the nutrients in milk (such as calcium) more difficult to absorb. You don’t want that. And secondly, TPA gets skimmed right off in the skimming process. 

    For raw milk, you’ll have to go off the commercial grid to find a local dairy farmer who sells unpasteurized, unhomogenized milk. And for your extra effort, you’ll be richly rewarded with conjugated linoleic acid (CLA)–an essential fatty acid that’s abundant in raw milk, but not commercial milk.

    CLA has been shown to help reduce abdominal fat, reduce progression of osteoporosis, and boost the immune system while lowering triglycerides and diabetes risk. I recommed Ultra CLA from Metagenics. It has 1,000 mg/2 softgel tablets. 

    I often recommend Ultra CLA to my female clients that want to remove belly fat!


    Fat Burning Products

    Are there supplements that can help your body utilise more fat for fuel? The answer is yes. This certainly helps as part of a weight management plan. My job is to help you find the best ‘fat burning’ supplement.

    Taking a fat-burning product without first having in place a properly structured exercise program that includes plenty of aerobic exercise, and a well-balanced eating plan is a complete waste of time. That’s because the effect of even the best of these formulations is relatively small compared to exercise and diet; moreover, some of the commonly used ingredients in these products only exert any (small) effect when combined with exercise. 

    Ingredients that may be useful include:

    • Caffeine (from various sources including guarana). Caffeine doesn’t appear to increase fat burning per se, but it can help to significantly prolong endurance exercise and reduce the perception of effort, encouraging longer workouts, thereby increasing fat oxidation.
    • Conjugated Linoleic acid or CLA for short – a naturally occurring fat for which there is plenty of evidence of fat-burning enhancement;
    • B-vitamins – involved in all aspect of energy metabolism;
    • Citrus Aurantium an extract from oranges;
    • Green Tea extract – research has demonstrated increased 24-hour energy expenditure, but it is unclear if brewed green tea leaves will do anything similar. Research on rodents also suggests improved fat use and endurance but not yet supported in humans. Research is ongoing.

    Ingredients for which evidence is either lacking, very patchy, or which should be avoided for other reasons include:

    • L-carnitine – very popular as L-carnitine is known to help the transport of fatty acids into cells for oxidation. However, numerous large and well controlled studies have found no benefits for taking L-carnitine;
    • Ephedra/Ephedrine – naturally occurring alkaloids found in plants; effective but banned by sporting bodies such as the IOC and with the added risk of potentially fatal side-effects;
    • Hydroxy Citric Acid (HCA) – a small molecule found in low concentrations in some plants, especially fruits; early studies in rodents looked promising, but very little evidence to date of any benefit in humans;
    • Pyruvate – no substantive evidence to support this supplement’s role as a fat loss agent

    I recommend:

    UltraMeal Rice or UltraMeal Whey (Metagenics) shakes – 2 scoops twice daily

    Ultra CLA (Metagenics) – 2 soft gels daily

    Green Tea 600  (Xymogen)- 1-2 capsules daily

    Protein Fusion or UltraMeal Bars are excellent snacks as well.