Supplements and calorie burn: will CLA boost my metabolism and help me lose a few pounds? … and more of your questions answered here - Weightlossq+a

Shape, March, 2004 by Suzanne Schlosberg

Q I'm interested in trying CLA (conjugated linoleic acid), a supplement that is supposed to aid in fat loss and boost metabolism. Is this claim true? Is CLA safe to take?

A CLA--a mixture of compounds similar to linoleic acid, an essential fatty acid--is not the weight-loss wonder it's touted to be on many Web sites, and it may even have unhealthy side effects. Although CLA appears to cause fat loss in animals, a review of 13 studies published in 2003 in the Journal of Lipid Research found that the supplement was of little benefit to humans.

Research suggests, too, that it may be dangerous to take high doses of CLA, though no safe or unsafe dosages have been determined. Most manufacturers sell it in 750- to 1,000-milligram pills; their recommended dosage can vary from one to three pills daily, and many manufacturers' labels suggest taking CLA with a meal.

"There's a potential link to insulin resistance, which can be a precursor to diabetes" with CLA, says nutritional biochemist Sara Kurlandsky, Ph.D., an assistant professor of nutrition at Syracuse University in New York. Also, she explains, CLA acts in the body like a trans fatty acid (aka trans fat), which has been associated with an increased risk of cardiovascular disease. Like other trans fats, the supplement may cause a reduction in levels of HDL cholesterol--the "good" kind--as well as an increase in a protein associated with heart-disease risk. The bottom line: Put CLA back on the shelf.

Q I recently quit smoking, and now I'm constantly eating just to have something in my mouth. I've gained 10 pounds from all the candy, and I chew gum until my jaw hurts. Can you recommend substitutes so I don't gain more weight?

A "Try sugarless candy, sunflower seeds, carrots and celery as well as brushing your teeth frequently," says Virginia Reichert, N.P., director of the Center for Tobacco Control of the North Shore Long Island Jewish Health System in Great Neck, N.Y. Drinking water (eight to 10 cups a day) is also important, Reichert says. "If you are at all dehydrated, your nicotine cravings will be worse."

Jeff Hampl, Ph.D., an associate professor of nutrition at Arizona State University in Mesa, also suggests sucking on sugar-free mints or chewing on cinnamon sticks or licorice root, which you can buy at high-end candy and health-food stores. "Licorice root is hard and chewy and can keep you busy without giving you the calories," Hampl says.

Q The South Beach Diet seems very popular, and I'd like to try it. Have a lot of women lost weight on this plan?

A Although the South Beach Diet isn't as restrictive as many other popular diets (at least after the first two weeks), nutritionists generally advise against dieting. "You might be able to pick up helpful hints from this book, and some of the recipes are fun and unique, but it's gradual lifestyle changes--not dieting--that will bring you long-term weight-loss success," says Dawn Jackson, R.D., a dietitian at Chicago's Northwestern Memorial Hospital Wellness Institute. Jackson suggests

making small adjustments to your eating habits (such as switching from a low-fiber breakfast cereal to one that's low in sugar and has at least 3-5 grams of fiber per serving).

In the book The South Beach Diet (Rodale, 2003), the aim is to eliminate "bad carbs and bad fats" in three phases. Each phase includes three balanced meals and two snacks a day, along with dessert at night. So far, so good. But during phase one, a strict two-week period intended to reduce sugar cravings, dieters are told to avoid all fruits, breads and pasta, among other foods. The book claims that you will lose 8-13 pounds during this period, a rate of weight loss that Jackson says is unlikely and far more than the 1-2 pounds a week recommended by nutrition experts.

The other phases are more flexible, allowing for high-fiber breads and cereals. But even in phase two, foods such as carrots and bananas are discouraged because the body breaks down the sugars quickly, and according to the book, "the faster the sugars and starches you eat are processed and absorbed into your bloodstream, the fatter you get."

Jackson disputes this claim. In reality, she says, "you gain weight when you ingest too many calories--no matter what type of food you eat or when you eat it." If you lose weight on the South Beach Diet, Jackson says, it's because you're eating fewer calories than you ate before, not because of some magic formula of nutrients.

Q I am hooked on frozen Cool Whip Lite, which I eat instead of ice cream. Is this bad for me?

A "Sweet treats can be worked into a healthy eating plan on an occasional basis," says Boston-based nutrition consultant Heidi Reichenberger, M.S., R.D., a spokeswoman for the American Dietetic Association. "But it's a good idea to try to manage your sweet tooth with choices that are more nutritious than ice cream or Cool Whip."

Cool Whip Lite is relatively low in calories (80 per 1/2 cup) but high in artery-clogging saturated fat (4 grams). Also, since partially hydrogenated vegetable oil is listed as an ingredient, the product contains trans fats, another type of unhealthful fat. (Starting in 2006, trans fat grams will be listed on food labels if the product contains 0.5 gram or more; until then, we can only guess at the amount.)