Burn Fat with Fat!

Conjugated Linoleic Acid is a group of chemicals that are found in the fatty acid called linoleic acid. You can find them in beef and dairy products. Good sources of saturated fat provide essential CLA, which contains a type of polyunsaturated fat that we must consume from our diets. Studies shows that the body needs all three types of fats to reach optimum health in our body because it promotes healthy digestion, brain function and pregnancy.

This study suggests that CLA2 has potential benefits effects in several diseases including cancer, atherosclerosis, diabetes and obesity. We can use it as an anti-carcinogenic, anti-atherosclerosis effect of CLA from its anti-inflammatory properties. Several studies concluded that eating healthy fats is not only healthy but fats are actually the best fat burning foods available.

Balance of omega-3s fatty acids and omega-6 fats is essential in the diet. Essential fatty acids can be found in fish, seafood, eggs and some nuts and seeds. Omega-3s are known for their anti-inflammatory effects while omega-6s are inflammatory. However, both fats are essential fats to balance our immune, hormone, digestive and nervous system.

CLA is a type of polyunsaturated fat, specifically an omega-6 fatty acid. It’s believed that certain microbes that live in the gastrointestinal tract of ruminant animals convert linoleic acid into different forms of CLA through a biohydrogenation process. This process changes the position and configuration of the fat’s double bonds, resulting in a single bond between one or both of the two double bonds.
Usually we describe a food source as being one type of fat (such as olive oil being monounsaturated or beef being saturated), but the truth is that nearly every food is made up of various types of fats. The main omega-6 fat is called linoleic acid, and it’s found in foods including grains and vegetable oils (like corn, safflower, sunflower or canola oil). Omega-6 oils are now known to be overly consumed and therefore dangerous, mostly from people consuming lots of processed junk foods made with low-quality oils.

Best Sources of Conjugated Linoleic Acid According to a report published in The Journal of Food Composition and Analysis, the top food sources of CLA include:
  • Butter from grass-fed cows (ideally organic)
  • Full-fat, preferably raw, dairy products like cream, milk, yogurt or cheese
  • Grass-fed beef (ideally organic)
  • Also found in dairy products from sheep or goats, in addition to cows
  • Found in smaller amounts in grass-fed lamb, veal, turkey and seafood

1. Parra P, Palou A, Serra F. Moderate doses of conjugated linoleic acid reduce fat gain, maintain insulin sensitivity without impairing inflammatory adipose tissue status in mice fed a high-fat diet. Nutrition & Metabolism. 2010;7(1):5. doi:10.1186/1743-7075-7-5.

2. Shen W, Chuang C-C, Martinez K, et al. Conjugated linoleic acid reduces adiposity and increases markers of browning and inflammation in white adipose tissue of mice. Journal of Lipid Research. 2013;54(4):909-922. doi:10.1194/jlr.M030924.

3. Kennedy A, Martinez K, Schmidt S, Mandrup S, LaPoint K, McIntosh M. Antiobesity Mechanisms of Action of Conjugated Linoleic Acid. The Journal of nutritional biochemistry. 2010;21(3):171-179. doi:10.1016/j.jnutbio.2009.08.003.


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