Conjugated Linoleic Acid: a Dietary Factor that May Prevent Holiday Weight Gain
By Robert Latkany, MDNovember 24, 2009
Relatively easy to make, inexpensive, and delicious, a turkey dinner is the perfect meal for every occasion. Any time there was a holiday or celebration, my family would gather around for a fabulous turkey dinner. It was and still is one of my favorite meals. My siblings were always amazed at how much food I could fit on my plate and how successsful I was in eating every last morsel. In fact, it became a family tradition to have me weigh myself before and after the holiday meal. Although it gets exaggerated upwards each year we tell the story, I think the record was 5
pounds.
Nonetheless, it is hard to resist the temptations that the Thanksgiving holiday meal offers. The smell of turkey in the oven is enough to get anyone's salivary glands working overtime. And it is no wonder that college students gain on
average 0.5 kg during their Thanksgiving holiday break according to Hull et al. Overweight or obese students gained on average 1.0 kg which was far greater than the 0.2 kg that normal weight students gained. Yanovski et al also found the modest 0.48 kg weight gain during the holiday months of November and December but warned that while there was no significant weight gain the rest of the year that this consistent pattern may explain the continuous weight gain throughout adulthood.
So instead of canceling plans for the holiday meal, are there any other options that may help prevent this almost certain path to obesity? Maybe. In addition to the obligatory post-holiday meal brisk walk, there may be some dietary choices or supplements that have some effect in preventing weight gain: conjugated linoleic acids. The familiar linoleic acid, an essential fatty acid also called omega-6 fatty acids, is found in safflower, grapeseed and sunflower oils, and in egg yolks and even lard. The conjugated form of linoleic acid is found only in the meat, fat, and dairy products of ruminants such as cattle, goats and sheep. In a double blind, placebo controlled trial, Watras et al found that healthy overweight adults given 3.2 grams of conjugated linoleic acid per day for 6 months significantly reduced body fat and prevented weight gain over the holiday season. So if you still want to enjoy your holiday meal, consider consulting with your doctor about the possible addition of these fatty acids.
For Christmas, we are having an organic grass-fed roast beef.
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