Healthy Weight Loss With Alpha Lipoic Acid

Alpha lipoic acid (ALA) is a well known dietary antioxidant that has been shown to have multiple antioxidant functions including the scavenging of reactive oxygen and nitrogen species, the regeneration of other antioxidants and the enhancement of at least one of our own cellular antioxidants.  Alpha lipoic acid is found in several foods including organ meats like liver and kidney and plants like broccoli and spinach.  However, absorption of ALA from food is reported to be very low; therefore, individuals taking ALA for its antioxidant benefits generally take a dietary supplement.  While it has been suggested that ALA might have a number of health benefits related to its antioxidant function, little is known about its utility in weight management practices.

A new obesity research study explored the possible weight loss benefits of alpha lipoic acid.  For this obesity research study, investigators treated nearly 600 obese and nearly 500 pre-obese men and women with 800 mg alpha lipoic acid per day for a total of 4 months.  On average, pre-obese men and women lost about 8% of their body weight, reduced their body mass index (BMI) by 2 points, and reduced their waist size by about 2.5 to 3 inches.  Similarly, consuming alpha lipoic acid daily for 4 months resulted in a 9% decrease in body weight, a 3-4 point decrease in BMI, and a reduction in waist size of 3.5 to 4" in obese men and women.

This is an interesting study that will need some additional follow-up and confirmation.  While these obesity research results were very positive, this study did not appear to have a control group of individuals that did not take the alpha lipoic acid supplement.  Furthermore, the study summary does not indicate if the study participants were following any diet and/or exercise regimens in addition to taking alpha lipoic acid daily for 4 months.  Previous research in rodents suggests that alpha lipoic acid successfully induced weight loss by reducing food intake and enhancing energy expenditure.  Alpha lipoic acid is a very popular antioxidant that some consider to be a "universal" antioxidant because of its unique characteristic of being both fat- and water-soluble.  Despite its antioxidant benefits, more research is needed to confirm its role in any healthy weight loss program.  If you choose to use diet pills, whether it is alpha lipoic acid or one of the other popular diet pills, it is important to remember that these are best used as part of an overall weight loss strategy that includes appropriate caloric intake and adequate amounts of exercise.

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Resveratrol Might Help Prevent Weight Gain

Resveratrol, an antioxidant phytochemical found in the skins of red grapes, red wine, and purple grape juice as well as other foods, has been implicated in a number of possible health benefits, particularly heart health.  Emerging research continues to suggest that resveratrol might have anti-obesity benefits.  In fact, one recent human cell culture study suggests that resveratrol modifies the growth, development, and function of human fat cells.  However, the vast majority of this research to date has been done in rodents or cell culture systems.

A new obesity research study (free to read) examined the potential weight control benefits of resveratrol in a non-human primate (grey mouse lemur) model of obesity.  For this study, obesity researchers fed resveratrol to the lemurs for 4 weeks during their winter period of natural weight gain.  Changes in body weight, food intake, metabolic rate, hormone profiles, daily activity, and more were examined.  The obesity researchers reported that:

• Weight gain was suppressed from about 6% to 1% after the addition of reseveratrol to the lemur's diet.
• Addition of resveratrol to the diet reduced overall food consumption by 13%
• The resting metabolic rate of the lemurs fed resveratrol for 4 weeks increased by 29%.

These are interesting results that continue to support the possible weight control benefits of resveratrol.  Based on this new animal study, resveratrol appears to support weight control by reducing food consumption and increasing metabolism, thereby altering the ratio of 'calories in' versus 'calories out' in a beneficial direction.  Since resveratrol did not have any impact on levels of gut hormones involved in appetite suppression, the reason for the reduction in food consumption appears uncertain in this study.

While the weight loss or weight control benefits of resveratrol continue to get a lot of attention, the actual research in human volunteers remains sparse.  However, one new study in the Journal of Clinical Endocrinology and Metabolism reports that resveratrol has anti-inflammatory actions in human subjects and according to ClinicalTrials.gov a number of resveratrol obesity-related studies are in progress.  Therefore, we might have a clearer picture of resveratrol's weight control benefits in the near future.  In the mean time, resveratrol appears to have possible anti-inflammatory and antioxidant benefits and can be found in a number of foods that can be included as part of a healthy diet.

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Reduce Oxidative Stress - Add More Omega-3 Fatty Acids To Your Diet

Research continues to suggest that many chronic health conditions that are so prevalent today might be due to inflammation and oxidative stress.  While our bodies naturally produce a number of chemicals that are involved in oxidative processes that are important for normal functioning, over production of these free radicals can lead to oxidative stress.  Over production of these free radicals can be due to many environmental exposures such as smoking, excess sunlight, and pollution and can result in negative health effects.

Many foods have been shown to be rich in natural chemicals with antioxidant properties that might help protect against over production of free radicals and oxidative stress.  Omega-3 fatty acids, particularly EPA and DHA, have been previously reported to have antioxidant properties and new research confirms the potential benefits of these omega-3 fatty acids.  In this new research study, investigators gave two groups of volunteers with chronic health issues one of three treatments for 6 weeks: (1) 4 grams of EPA per day, (2) 4 grams of DHA per day, or (3) olive oil (control group).  Changes in blood levels of F2-isoprostane, a marker of oxidative stress, were measured.  Compared to the olive oil control groups, the results showed that:

• EPA reduced F2-isoprostane by 24% in the first group of volunteers and 19% in the second group.
• DHA reduced F2-isoprostane by 14% in the first group and 23% in the second group of volunteers.

This new study indicates that both of these omega-3 fatty acids might help reduce the oxidative stress to which our bodies can be subjected.  While some omega-3 fatty acids can come from plant sources, EPA and DHA are found in the highest amounts in oily fish like salmon, herring and mackerel.  The amount of these omega-3 fatty acids in these kind of fish is one of the reasons for the recommendation by public health groups to consume fish at least twice per week as part of a healthy, well-balanced diet plan.

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Chili Pepper Compound Alters Genes In Fat Tissue

Capsaicin is probably the best known compound found in hot chili peppers.  It is responsible for the burning or hot sensation we feel when we eat these or similarly hot peppers.  Research has suggested for quite some time now that capsaicin might support healthy weight loss.  The primary reason for capsaicin's potential to help with weight loss is its ability to induce thermogenesis (heat formation in the body), which in turn could increase the number of calories burned.  Additional research has suggested that capsaicin might also induce a feeling of fullness, which could lead to smaller caloric intake.  Despite these early, positive findings for capsaicin's use as a weight management tool, the biological mechanisms by which it might support healthy weight loss remain unclear.

New research published in the June issue of the Journal of Proteome Research suggests that capsaicin's possible weight loss benefits might be mediated through changes in the gene expression profile of fat tissues.  For this study, rats were fed either (1) a normal diet with no capsaicin, (2) a high fat diet with no capsaicin, or (3) a high fat diet with capsaicin at a dose of 10 mg per kg of body weight.  Changes in body weight and changes in proteins produced by fat tissue were examined between treatments.

Results of this new study showed that rats fed a high fat diet that included capsaicin lost 8% of their body weight in comparison to rats fed a high fat diet and not getting any capsaicin.  Furthermore, inclusion of dietary capsaicin resulted in changes in 20 proteins, 10 of which dramatically increased and 10 of which dramatically decreased.  Most of these proteins were known to be involved in lipid metabolism and antioxidant status.  You can read more about this study and the metabolic differences between what adipose tissue and the more active brown adipose tissue in an accompanying editorial.

The results of this new study are very intriguing and provide additional support for the potential anti-obesity role of capsaicin as well as related compounds.  While research with human subjects is still fairly limited, early results suggest that capsaicin and/or capsinoids might increase thermogenesis, decrease appetite, support abdominal fat loss, and increase fat breakdown.  Should research continue to show weight loss benefits of capsaicin as well as its safety, this compound might become a useful part of a healthy weight management plan.

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Protecting Muscles By Eating Blueberries

Any good weight loss program includes an exercise component because successful weight loss still revolves around 'calories in' vs. 'calories out'.  While reducing calorie intake is important, it is just as important that we include enough physical activity to burn more calories than we consume. For many of us starting an exercise program comes with the risk of muscle soreness or other forms of muscle damage.  Damage to muscle cells can be the result of oxidative stress, so reducing this oxidative stress has the potential to protect muscle cells.

A new study examined the ability of dietary antioxidants to reduce muscle cell damage in a cell culture system.  For this study, the investigators cultured muscle cells and treated them with chemicals like hydrogen peroxide to induce oxidative stress.  The investigators then added a variety of fruit extracts into the culture system to see if any of them could block the damaging effects of the oxidative stress.  Of the fruit extracts, the blueberry extract showed a dose-dependent benefit such that higher amounts of the blueberry extract had higher protective benefits.  Analysis of the blueberry extract suggested that the active components were malvidin glycosides (malvidin galactoside and/or malvidin glucoside).

This is interesting new research on the potential health benefits of blueberries.  However, it is important to remember that this study was done in a cell culture system and a lot more research will be needed before we will know if the same benefits can be achieved in people eating blueberries, blueberry extracts, or foods containing the malvidin glycosides.  Nonetheless, the blueberry is a delicious tasting, nutrient-dense food that has been reported to have a variety of benefits due to their antioxidant properties.  In addition to their natural antioxidants, blueberries are an excellent source of vitamin C, manganese, and dietary fiber and a good source of vitamin E.  Blueberries are a healthy snack option that don't add a lot of calories (~81 calories/cup).

My Slim and Beautiful Diet plan recommends at least 30 - 45 minutes of exercise per day for 6 days a week.  Walking is one of the easiest and safest forms of exercise and is a great place to start if just starting an exercise program.  Of course, choosing a form of physical activity that you enjoy is a priority because it will help you stick to your program more closely.