The WHEE community has discussed many different supplements for health and fitness. On almost all there is disagreement. Probably the one supplement that more members use and support is Fish Oil which is an omega-3 fatty acid. I have argued many, many times to monitor your intake of omega-6 acids and omega-3 acids to attempt to lower your balance of the two to 3-1 or no higher than 6-1 ratio. Common thought is that the current American diet is closer to 20-1 or even higher for many. Then why would I, of all people, try Tonalin CLA in my diet since it is derived from safflower oils and is predominately an omega-6 acid.
Join me below to look at my experience and hopefully create some civil discussion and a moderate level knowledge base from which to make some decisions.
WHEE (Weight, Health, Eating and Exercise) is a community support diary for Kossacks who are currently or planning to start losing, gaining or maintaining their weight through diet and exercise or fitness. Any supportive comments, suggestions or positive distractions are appreciated. If you are working on your weight or fitness, please -- join us! You can also click the WHEE tag to view all diary posts.
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May 10
Mon PM - WHEE Open
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May 12
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May 13
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May 14
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May 17
Mon AM - NC Dem
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What is CLA?
Derived from natural safflower oil, CLA inhibits lipoprotein lipase, an enzyme that breaks down fat from our diets. Once the fat is broken down, it is stored in the body. By suppressing this enzyme, CLA helps reduce the amount of fat that is broken down and, therefore, the amount of fat that is deposited and stored.
Based upon my reading, it is the limiting of lipoprotein lipase's ability to break down fat from the foods we eat and storing it in our fat cells that is the key. Research is showing that the fats are taken into the muscles and deposited in the muscle cells for immediate use as a source of energy in exercising and a higher level of activity like gardening or faster paced walking. Studies also show that if exercise is not consistently maintained, the body will stop this blocking of additional fats into the fat cells and allow the pounds to continue to accumulate.
CLA was first identified in 1978. Dr. Michael Pariza was studying beef extract at the University of Wisconsin-Madison to see if it might help prevent cancer. What he found was unexpected.
So we didn't even know about CLA until 1978. In this study in mice where the properties of CLA were discovered, they saw a dramatic decrease in the spread of cancer cells when the cells were exposed to CLA. It didn't destroy the cancer but it held it at bay and prevented it from moving into other parts of the body.
As we all know, cancer is a major killer of Americans. My father died from stomach cancer in 1979 at only 53. From the time of his first operation until his death 6 months later, the cancer moved quickly from organ to organ and ravaged him like nothing else could. Once I saw the information on CLA and possible limiting effects of cancer, I began to dig deeper.
The early studies show that CLA helps us to maintain muscle mass as we age and at the same time reduces the percentage of body fat. Again, the key is a moderate to intensive level of exercise. Most solid research shows that the effect is small but very measurable.
When I first started my weight loss, I was obese. At 5' 11", I once hit the scales at 255. My fat percentage the first time I was measured and after I got my first Tanita scale was around 36-37%. That meant I was walking around carrying 94 lbs of fat. That's like grabbing a 100# bag of cement and deciding to carry it around all day whether I was standing, walking, sitting, or trying to pull weeds from the garden.
Based upon my reading, if I had tried CLA at this point in my life, there would have been only a slight change in my fat % if any at all. Why? Because I had weaker muscles and such a high fat content that even if a product would partially block additional accumulation, I didn't have the energy or strength to exercise at a level to make the needed changes.
Over the last 4 years, I have slowly but fairly consistently changed my body. With BIA scales (I have had three different ones), I began to chart the changes about 18 months ago. After 2.5 years, I had finally lowered my fat % down to 25-26% fat. The change was very very slow. I normally could see a drop of .5% over a 3 month period. At that rate it would take an eternity to reach my goal.
About 6 months ago, I decided to try CLA. As always, I started slow with only 500 mg per day. After the first two months, my weight hadn't changed but I had lost almost an inch off my waist. I felt better. When I went back to my charts, I also saw a drop in body fat of 1% in less than two months. No other changes except that I was a little more consistent in my exercise. I continued reading.
About 4 months ago, I began taking 1 gram each day but I also increased my intake of Fish Oil as well just to keep the ratio close.
Within another month, my wife asked me how much weight I had lost. I had neighbors stop to talk with me while I was working in the yard and they gave me positive feedback. All of this "feeling" turned even more positive over the next couple of months.
Again, I hadn't lost but a few lbs. in the last 6 months. I'm now down to 189-190 but my body fat % has dropped from 25% to 20-21% in the last 6 months. Many reports show that the recommended level of CLA intake daily should be 3.4 grams. At this point, I don't intend to increase my supplement intake beyond the 1 gram level since we now eat only grass fed beef (when we eat beef) and I consume lots of other foods that have sources for CLA. Again, I remain concerned about the balance of omega-6's to omega-3's.
As with most supplements, you can find a wide variety of opinions and research on CLA. I don't expect the changes to continue beyond what I have already experienced but I'll take it if it comes my way. Since we were all gathered yesterday for Mother's Day, my two kids ask me about Father's Day and what I might want. I knew already what to ask for. I need some new pants. My wife had already commented on how my pants were riding low on my hips even after I had punched another hole in my belts after I couldn't tightened them any more.
Have any of you ever taken CLA? What was your experience? Other discussion.