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IGNITE YOUR METABOLISM

with these four smart fats

By: Ann Louise Gittleman, PhD, CNS

It’s time to kick up your fat burning engines with four simple tweaks. These smart fats will crush cravings, balance blood sugar, and stimulate the production of hormones that regulate appetite and activate fat loss.

You’ve already added butter, bacon and coconut oil back into your diet for satiety and thyroid support. And I’m sure you’re aware of the healing powers of Omega-3 for your heart, brain, and joints, since I’ve written about these benefits for years.

But, you may be inadvertently lacking some of the MOST IMPORTANT “skinny fats” of all: lecithin, GLA, CLA, and macadamia nut oil.

Let’s take a look at each of these a bit more closely.

Load Up on LecithinLecithin is best known as a powerful emulsifier, breaking down fats for enhanced digestion — which is a major perk since fats are THE MOST difficult macronutrients to digest. Lecithin helps both cholesterol and triglycerides to remain fluid and less sticky. My clients who use lecithin have consistently reported higher HDL levels than those who don’t. But lecithin goes far beyond these remarkable therapeutic benefits. Non-GMO lecithin granules are one of the highest sources of choline and inositol. These are two potent B vitamins that help stabilize the nervous system. Since our brain is nearly 30% lecithin and the protective myelin sheath is nearly two-thirds lecithin, it stands to reason that adding lecithin to the diet would enhance wellbeing and a calmer nervous system.

GLA to the RescueGLA (gamma linolenic acid) is not just another fat. It is a multi-tasking essential fat with proven benefits for PMS, bloating, depression, diabetic neuropathy, morning stiffness, and skin conditions like psoriasis and eczema. But due to a number of metabolic and dietary roadblocks, the body can’t convert the precursor linoleic acid from certain oils, grains, and seeds into GLA and efficiently burn fat.

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ALG’s RX: LecithinTake at least 2 tablespoons of non-GMO lecithin in your smoothie, or as a salad garnish. I like NOW non-GMO lecithin granules. They have a mild nutty and buttery flavor, and arebest refrigerated.

Fats are your #1 food fuel to reset a sluggish system!Ignite your metabolism with four smart fats

As far back as the 1980s many studies focusing on GLA as a natural aid to weight reduction were published in prestigious medical journals such as the New England Journal of Medicine. These reports documented GLA’s definite promise in the battle of the bulge.Scientists like Dr. David Horrobin, a former professor of medicine at the University of Montreal, and Dr. M.A. Mir, a researcher and consultant at the Welsh National School of Medicine in Cardiff, identified GLA’s two calorie-burning mechanisms that boost your metabolism.

First, it activates an under-active fat in overweight people known as brown adipose tissue (BAT) to burn calories. Second, GLA activates the ATPase metabolic process, commonly referred to as the “sodium pump.” In fact, GLA can stimulate the sodium pump to use up nearly 50 percent of the body’s total calories. A flurry of later studies came out in the New England Journal of Medicine which further supported the earlier work of Horrobin and Mir. The concept of brown fat was heralded as the newest obesity theory, proclaiming this “good fat” was a potent regulator of metabolism and weight. Perhaps most interesting of all is the hypothesis that GLA, like other fatty acids, has the potential to elevate levels of serotonin, a brain chemical which contributes to the feeling of fullness. By elevating serotonin, you will feel satiated sooner, eat less, and not be tempted to overindulge. So not only does GLA have the ability to increase the body’s metabolism and burn fat, but it may work as an appetite suppressant as well.

While GLA is found in evening primrose oil, borage, and black currant seed oil, my preferred choice is the black currant seed oil since it contains enough of the balancing Omega-3s.

The CLA BreakthroughCLA (or conjugated linoleic acid) has profound fat loss and healing benefits. CLA helps reduce body fat while retaining lean muscle mass. It is also considered a necessary fatty acid both for cell growth and as a building block for cell membranes.

CLA occurs naturally in dairy foods, grass-fed beef and lamb, and other grass-fed animals. Before the 1970s, Americans got plenty of CLA by eating such foods. But today we are getting virtually no CLA in our foods because livestock is no longer grass fed, which decreases CLA levels by about 80 percent.

To compound this deficiency, over the past 20 years many misguided Americans on low-fat diets avoided the only dietary sources of CLA available; meat, and dairy products like whole milk,

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ALG’s RX: GLAWeight Loss – 360 to 900 mg GLAPMS – 360 – 900 mg GLA with 25 mg B6Diabetic Neuropathy – 360 mg GLAPsoriasis and Eczema - 900 mg GLAI like UNI KEY’s GLA-90 formula which contains 90 mg of GLA per softgal from Black Currant Seed Oil.

butter and cheese. Luckily, science has found a way to create CLA from the linoleic acid found in sunflower and safflower oils. Today CLA is available as a convenient dietary supplement.To date, there are over 500 published studies on this previously unrecognized nutrient. The first human clinical trial using CLA was conducted in 1997 in Norway. This study was later published in the Journal of Nutrition. A 90-day double-blind clinical study showed a stunning 20 percent decrease in body fat, with an average loss of seven pounds of fat in the group taking CLA. These results were achieved without a single change in dietary habits, establishing CLA supplementation for the first time as a simple, effortless weight-loss tool.

In addition to its ability to reduce body fat, CLA has also been shown to increase lean muscle mass. In this same study, although the participants lost body fat, they experienced very little change in overall body weight due to the increase in lean muscle mass. The end result was a stronger, healthier body.

CLA is a powerful tool for the dieters of America who find themselves stuck with weight gain from the holiday season. In 2006 researchers studied 40 healthy, but overweight subjects over a period of six months. Over the holiday season, the placebo group displayed a greater rate of weight gain; while the CLA group showed significantly reduced body fat around 2.2 kg over the 6 month period.

Marvelous MacadamiasMacadamia nut oil is my go-to oil to fire up your adiponectin—that “fat torching hormone” that is so important for increasing fat burn and maintaining weight loss. Macadamia nut oil is also the most stable cooking fat for high heat! The high monounsaturated content of the oil (nearly 80%) with a naturally high smoke point (400-450ºF) makes the mighty macadamia a delightfully versatile cooking and sautéing oil. The other good news is that macadamias contain a respectable amount of calming Omega-3’s and collagen producing Omega-7s.

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ALG’s RX: CLAWeight Loss – 3,000 to 6,000 mgI like UNI KEY’s CLA-1000 which is derived from Safflower Oil.

ALG’s RX: Macadamia Nut OilWeight Loss – At least 2 tablespoons per day. Ideal for cooking!I like NOW’s Macadamia Nut Oil.

Ann Louise Gittleman, PhD, CNS is a top nutritionist and NY Times bestselling author of over 30 books on health and nutrition including ‘The Fat Flush Plan.’ Continually breaking new ground in traditional and holistic health, she is internationally recognized as a pioneer in dietary, environmental and women’s health issues and is known as “The First Lady of Nutrition” amongher millions of followers worldwide.

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Selected References1. Nutrition Business Journal. Direct Marketing in the Nutrition Industry. Nutrition Business Journal 2001, V(4) 1

2. SPINS. Natural Products Solutions. Macro Product Trends Report: Supplements – Total Year 12 Months Ending June 2000 SPINS. Spring 2001 Publications

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4. Vaddadi KS, Horrobin DF. Weight loss produced by evening primrose oil administration in normal and schizophrenic individuals. IRCS Journal of Medical Science 1979; 7: 52-55.

5. Phinney SD, Tang AB, Thurmond DC, Nakamura MT, Stern JS. Abnormal polyunsaturated lipid metabolism in the obese Zucker rat, with partial metabolic correction by gamma-linolenic acid administration. Metabolism 1993; 42(9)(1127-1140)

6. Takada R, Saitoh M, Mori T. Dietary gamma-linolenic acid-enriched oil reduces body fat content and induces liver enzyme activities relating to fatty acid beta-oxidation in rats. Journal of Nutrition 1994; 124: 469-474

7. Chalon S, Delion-Vancassel S, Belzung C, Guilloteau D, Leguisquet A, Besnard J-C, Durand G. Dietary Fish Oil Affects Monoaminergic Neurotransmission and Behavior in Rats. Journal of Nutrition 1998; 128: 2512-2519.

8. Delion S, Chalon S, Guilloteau D, Besnard J-C, Durand G. Alpha-linolenic acid dietary deficiency alters age-related changes of dopaminergic and serotoninergic neurotransmission in the rat frontal cortex. Journal of Neurochemistry 1996; 66: 1582-1591.

9. Robinson J. Why grass fed is best. Vashon Island Press, 2000

10. Blankson H, Stakkestad JA, Fagertun H, Thom E, Wadstein J, Gudmundsen Conjugated linoleic acid reduces body fat mass in overweight and obese humans. Journal of Nutrition 2000; 130: 2943-2948.

11. CLA could help control weight, fat, diabtes and muscle loss. American Chemical Society National Meeting News. Aug 20, 2000

12. Gnadig S, Rickert R, Sebedio JL, Steinhart H. Conjugated linoleic acid: physiological effects and production. European Journal of Lipid Science Technology 2001; 103: 56-61.

13. Igarashi M, Miyazowa T. The growth inhibitory effect of conjugated linoleic acid on a human hepatoma cell line, HepG2, is induced by a change in fatty acid metabolism, but not the facilitation of lipid peroxidation in the cells. Biochim Biophys Acta – Mol Cell Biol Lipids 2001; 1530: 162-171.

14. Pariza MW, Park Y, Cook ME. Mechanisms of action of conjugated linoniec acid; evidence and speculation. Proceedings of the Society for Experiments Biology and Medicine 2000; 223: 8-13.

15. Pariza MW, Park Y, Cook ME. Conjugated linoleic acid and the control of cancer and obesity. Toxicological Sciences 1999; 52 (suppl); 107-110.

16. Pariza MW. The biological activities of conjugated linoleic acid. In Advance in Conjugated Linoleic Acid Research, Vol. 1 Champaign, II , pp. 12-20 AOCS Press. 1999

17. Belury MA. Role of conjugated linoleic acid (CLA) in the management of type 2 diabetes: evidence from Zucker diabetic (fu/fu) rats and human subjects. Presented at the American Chemcial Society National Meeting Aug 21, 2000

18. Watkins BA, Seifert MF. Conjugated linoleic acid and bone biology. Journal of the American College of Nutrition 2000 Aug; 19(4): 478S-486S

19. Gittleman, AL. Eat Fat, Lose Weight. NTC/Contemporary Publishing Group 1999.

20. Gittleman, AL. The Fat Flush Plan. MacGraw-Hill 2002.

21. Watras A, Buchholz A, Close R, Zhang Z, Schoeller D. The role of conjugated linoleic acid in reducing body fat and preventing holiday weight gain. Int J Obes 2007; 3: 481-487.

DisclaimerAll material provided in this report is for informational or educational purposes only, and should not be construed as a substitute for medical advice. Please consult a qualified health practitioner regarding matters of personal wellbeing.

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