Diet Adjustments to Work with CLA

Diet Adjustments to Work with CLA

In a perfect world, an ideal program for weight loss would absolve any physical activities and dietary changes. However, today's world is anything, but perfect, and making diet adjustments to eat healthier can be of great benefit in conjunction with conjugated linoleic acid (CLA) supplementation.

What Constitutes Healthy Diet Adjustments?

A healthy diet should include all the nutrients a body would need throughout the course of a day, explains the National Heart, Lung, and Blood Institute. Furthermore, a healthy diet should emphasize vegetables, fruits, fat-free and low-fat dairy products, and whole grains. It should also include meats, poultry, fish, eggs, nuts, and beans. One of the greatest characteristics of a healthy diet includes limitations on saturated and trans fats, sodium, and concentrated added sugars. In order for the diet to result in weight loss, most people should reduce the caloric intake by 500 to 750 calories per day. This plan does not account for any included physical activity or supplementation. However, take a look at how CLA works with this type of diet.

What About CLA and Dietary Changes?

In a 2004 study, Dietary Conjugated Linoleic Acid and Insulin Sensitivity and Resistance in Rodent Models, researchers identified how CLA isomers may help to reduce the absorption of fat. In most foods, CLA isomers exist as free fatty acids, yet CLA isomers in dietary foods, such as fresh fish, nuts, and beans, tend to have a triacylglycerol form, i.e. the CLA exists as a long-chain, unsaturated fatty acid.

In the study, CLA appeared to reduce the effect of rate-limiting steps in lipid and carbohydrate metabolism. Due to this, individual cells were incapable of limiting the amount of lipids brought into the cell, especially in adipose tissue. As a result, adipose tissue cells became engorged with lipids and other unhealthy fats, and the individual cells ruptured.

Some speculation in this study seems to present the possibility that CLA may change the nucleic acid within affected cells and program apoptosis without being present. In other words, the effect of CLA seemed to change the nucleic acid structure of all subsequent fat cells, and daughter cells, if any survive the rupture, would be genetically predisposed to the intake of excess lipids from surrounding fluids and consequently rupture.

Which Diet Works Best?

Many different types of diets exist. When considering dietary changes to work in tandem with a CLA supplement, an individual should consider how many fats are being consumed. Since CLA works directly with adipose tissue, speculation would lead to assume a diet high in unhealthy fats may counteract the potentially positive results of CLA supplementation. As explained by the Center for Disease Control, eating healthy does not mean cutting out all bad foods. Instead, an individual may opt to eat smaller portions of comfort meal and eat them less often. If low-calorie versions are available, he or she may opt for this item.

CLA may be able to work better if an individual starts eating a healthy diet. Before starting any supplement regimen or diet, always consult your physician, especially if you have any underlying, existing medical conditions.