Maddy

Whenever I'm researching stuff for my diet for PCOS I have a neverending list of foods you *shouldn't* eat and sometimes it seems like it's about taking away from you and what you have to sacrifice or go without.

So I thought it might be nice (plus I can refer to it later for diet info) to start a thread about the foods that are good to include for PCOS or weightloss.

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I've just been reading some interesting information on whey protein.

Whey’s effects on bodyfat insulin sensitivity, and fat burning…. So we have some studies suggesting whey may have some unique effects on hormones involved in satiety and or may reduce energy (calorie) intake of subsequent meals, but do we have studies showing direct effects of whey vs. other proteins on weight loss? In animals at least, whey has looked like a promising supplement for weight loss. Although higher protein diets have been found to improve insulin sensitivity, and may be superior for weight loss (with some debate!) then higher carbohydrate lower protein diets, it’s unclear if all proteins have the same effects. One study compared whey to beef (Damien P. Belobrajdic,, Graeme H. McIntosh, and Julie A. Owens. A High-Whey-Protein Diet Reduces Body Weight Gain and Alters Insulin Sensitivity Relative to Red Meat in Wistar Rats. J. Nutr. 134:1454-1458, June 2004) and found whey reduced body weight and tissue lipid levels and increased insulin sensitivity compared to red meat. Rats were fed a high-fat diet for nine weeks, then switched to a diet containing either whey or beef for an additional six weeks. As has generally been found in other studies, the move to a high dietary protein reduced energy intake (due to the known satiating effects of protein compared to carbs or fat), as well as reductions in visceral and subcutaneous bodyfat. However, the rats getting the whey, there was a 40% reduction in plasma insulin concentrations and increased insulin sensitivity compared to the red meat. Not surprisingly, the researchers concluded “These findings support the conclusions that a high-protein diet reduces energy intake and adiposity and that whey protein is more effective than red meat in reducing body weight gain and increasing insulin sensitivity.” Other studies suggest taking whey before a workout is superior for preserving/gaining lean body mass (LBM) and maintaining fat burning (beta oxidation) during exercise over other foods taken prior to a workout. The study called “A preexercise lactalbumin-enriched whey protein meal preserves lipid oxidation and decreases adiposity in rats” (Am J Physiol Endocrinol Metab 283: E565–E572, 2002.) came to some very interesting conclusions. One thing we have known a long time is the composition of the pre-exercise meal will affect substrate utilization during exercise and thus might affect long-term changes in body weight and composition. That is, depending on what you eat before you workout can dictate what you use for energy (i.e. carbs, fats, and or proteins) which alters what you burn (oxidize) for energy. The researchers took groups of rats and made the poor buggers exercise two hours daily for over five weeks (talk about over training!), either in the fasted state or one hour after they ingested a meal enriched with a simple sugar (glucose), whole milk protein or whey protein. The results were quite telling. Compared with fasting (no food), the glucose meal increased glucose oxidation and decreased lipid oxidation during and after exercise. Translated, they burned sugar over body fat for their energy source. In contrast, the whole milk protein and whey meals preserved lipid oxidation and increased protein oxidation. Translated, fat burning was maintained and they also used protein as a fuel source. Not surprisingly, the whey meal increased protein oxidation more than the whole milk protein meal, most likely due to the fact that whey is considered a “fast” protein that is absorbed rapidly due to it’s high solubility. As one would expect, by the end of the five weeks, body weight was greater in the glucose, whole milk protein and whey fed rats than in the fasted ones. No shock there. Here is where it gets interesting: In the group getting the glucose or the whole milk protein, the increase in weight was from bodyfat, but in the whey fed group, the increase in weight was from an increase in muscle mass and a decrease in bodyfat! Only the rats getting the whey before their workout increased muscle mass and decreased their bodyfat. The researchers theorized this was due to whey’s ability to rapidly deliver amino acids during exercise. Is this the next big find in sports nutrition or those simply looking to preserve muscle mass loss due to aging? Hard to say at this time being it was done in rats, but if it turns out to be true in humans (and there is no reason people can’t try it now) it would indeed be a breakthrough in the quest to add muscle and lose fat.

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Maddy

VEGETABLES

There is evidence that the amount and range of carotenoid-like pigments in an individual's blood is inversely related to fasting serum insulin levels, suggesting a diet low in vegetables might contribute to insulin resistance.

It appears that an inadequate intake of fruits and vegetables can result in a suboptimal intake of antioxidants and phytochemicals and an imbalanced intake of essential fatty acids. Through different mechanisms, each nutritional alteration can promote inflammation and disease.

Pigmented plant compounds appear to be important anti-inflammatories and antioxidants, and people who eat more of them have a decreased risk of cancer.

Plant pigments are mostly polyphenolic, meaning they are multiphenol-containing molecules, and include chlorophyll, carotenoids and bioflavonoids.

Green plants

contain particularly large amounts of chlorophyll, which is a detoxifier and possibly an anticancer agent.3

Foods rich in chlorophyll include chlorella and other blue-green algae, beet greens, bok choy, collards, dandelion greens, kale, mustard greens and nettles.

These greens--among the most nutritious of all plants or plant parts--also contain other diverse nutrients and healthy constituents.

The blue-green algae family has a high chlorophyll content and has been credited with immune-enhancing effects

Orange, yellow and red-orange foods are rich in carotenoids such as beta-carotene, lutein and lycopene.

Carotenes seem to offer protection against lung, colorectal, breast, uterine and prostate cancers.

Carotenes, which destroy oxygen free radicals in lipids, enhance immune response and protect cells against UV radiation.

Foods rich in these flavonoids include apricots, carrots, citrus fruits, squash and tomatoes in addition to many green foods.

The anthocyanidins are a type of complex flavonoid that produce blue, purple or red colors.

Foods rich in these phytochemicals include beets, blackberries, blueberries, cherries, purple and red grapes, and purple cabbage.

Anthocyanidins support connective tissue regeneration and are anti-inflammatory; they promote blood flow and reduce cholesterol, in addition to being antioxidants

Anthocyanidins seem to stabilize and protect capillaries from oxidative damage and have been shown to stabilize connective tissue, promote collagen formation, improve microcirculation and help protect blood vessels from oxidative damage. the antioxidants protect against damage and help repair connective and vascular tissues.

The crucifer family--which includes broccoli, brussel sprouts, cabbage, cauliflower, mustard greens, radishes and turnips--has many sulfur-containing compounds as well as indoles, a subclass of phytonutrients that binds chemical carcinogens and activates detoxification enzymes, mostly in the gastrointestinal tract.

Indoles and related compounds may improve estrogen balance

Garlic and Onions - The lily family both of which also contain sulfur compounds.

Studies have shown the sulfur compounds enhance immune response.

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Maddy

RED GRAPEFRUIT

Eating a red grapefruit a day could reduce cholesterol by 15 per cent and triglycerides by 17 per cent and protect against heart disease.

Researchers from the Hebrew University's Hadassah Medical School performed both in vitro and human studies on the antioxidant effects of red and white grapefruits.

Grapefruits and other citrus fruits are known to contain high concentrations of antioxidants like vitamin C, and polyphenols, especially flavonoids. The new study claims to be the first to look at different grapefruit types and their influence on humans who suffer from high blood cholesterol (hyperlipidemia) and hardening of the arteries (atherosclerosis), both of which play major roles in heart disease.

The in vitro studies measured antioxidant activity in terms of radical scavenging activity, beta-carotene linoleate models, and oxygen radical absorbance capacity (ORAC). Red peeled grapefruits scored 15 per cent higher on the beta-carotene test, and 10 per cent higher for radical scavenging.

For the human trial, 57 post-operative bypass patients with high triglyceride levels in the blood (hypertriglyceridemia) were divided into three groups. The standard anti-atherosclerosis diet of two groups was supplemented by one Israeli Jaffa red or white grapefruit for 30 days. The third group ate the standard diet and was considered the control group (CG).

The standard anti-atherosclerosis diet consisted of 66 per cent energy intake from carbs, 25 per cent from protein and 9 per cent from fat.

“The results of the investigation in humans have shown that a generally accepted antiatherosclerosis diet supplemented with fresh red or blond grapefruits positively influences the serum levels of total cholesterol and low-density lipoprotein [bad] cholesterol (LDL-C),” said lead researcher Shela Gorinstein.

“However, only a diet supplemented with red grapefruits was effective in significantly lowering the level of serum triglycerides,” said Gorinstein

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Maddy

RED PEPPER

Red Pepper - Why it's Hot Stuff for Fighting Fat

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Red Pepper: Hot Stuff For Fighting Fat?
Main Category: Obesity / Weight Loss / Fitness News

Food scientists in Taiwan are reporting new evidence from laboratory experiments that capsaicin - the natural compound that gives red pepper that spicy hot kick - can reduce the growth of fat cells. The study is scheduled for the March 21 issue of the ACS' Journal of Agricultural and Food Chemistry, a bi-weekly publication.

In the report, Gow-Chin Yen and Chin-Lin Hsu cite previous research suggesting that obesity can be reduced by preventing immature fat cells (adipocytes) from developing into mature cells. Past research also linked capsaicin to a decrease in the amount of fat tissue and decreased blood-fat levels. With that knowledge, the researchers tested capsaicin's effects on pre-adipocytes and adipocytes growing in laboratory cultures.

They found that capsaicin prevented pre-adipocytes from filling with fat and becoming full-fledged fat cells. The effects occurred at levels just slightly greater than those found in the stomach fluid of an individual eating a typical Indian or Thai diet, the researchers noted. Capsaicin worked by providing a biochemical signal that made fat cells undergo apoptosis, a mechanism in which cells self-destruct.

http://www.medicalnewstoday.com/medi...p?newsid=64619

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Maddy

EAT LOTS OF CHILLI - certainly helps spice up those veggies and it's good for IR

Chilli helps PCOS

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For weight loss, add a dash of chilli

EATING chilli regularly could help in the fight against insulin resistance and obesity, according to new Australian research.

In a comparison of bland versus chilli-laden meals, researchers from the University of Tasmania’s School of Human Life Sciences found that a few spoonfuls of chilli reduced the post meal surge in insulin, particularly in overweight people.

People with resistance to the actions of insulin have an increased risk of diabetes and cardiovascular disease, as well as polycystic ovary syndrome, fatty liver and certain cancers.

The study found that in overweight subjects, changes to a range of glucose metabolism measures following chilli meals were more marked than those seen in normal weight subjects.

http://www.bordermail.com.au/news/bm...al/332884.html

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Maddy

Fibre - it's good for reducing IR but also for "mopping up" excess hormones in the body and flushing them out of the system

Fibre

The types of dietary fiber that appear to be most significant with
respect to insulin resistance include oat fiber and guar gum

A recent study confirms earlier research that a high fibre diet can
effectively help control blood sugar. US researchers studied the
effect of diet containing differing amounts of fibre in 13 patients
with adult onset diabetes. For the first six weeks, the study
participants were put on a diet with only a moderate amount of
fibre - 24g daily of which 8g was soluble and 16g insoluble fibre -
the diet recommended by the American Diabetes Association
(ADA).

For the following six weeks the patients were then put onto a high
fibre diet - 50g daily with 25g soluble fibre and 25g insoluble. The
researchers then compared the effects of the diets on glycaemic
control and blood fat concentrations.

The results revealed that the high fibre diet lowered blood sugar
levels by 8.9 per cent more than the ADA’s diet and 24 hour
plasma insulin levels by further 12 per cent. The high fibre diet
also lowered bloodlevels of harmful LDL cholesterol levels without
affecting the more beneficial HDL cholesterol levels.

Total cholesterol levels were 6.7 per cent lower on a high fibre diet
and gastrointestinal absorption of cholesterol was 10 per cent
lower. The researchers stated that the improvements were
attributable to the high level of soluble fibre in the diet.

Many nutrition authorities estimate that 20-35 grams of fiber daily
is a desirable intake for the average individual. Note that the
amount of nutrients can vary in wheat products since the refining
of grains remove part of the seed (e.g., bran, endosperm, and
germ).

Here are some fiber-rich sources:
1 ounce dry-roasted peanuts: 2.2 g
1/2 cup cooked broccoli: 2.2 g
1 potato with skin: 2.5 g
1 slice whole wheat bread: 2.8 g
1 cup carrots: 3.0 g
1/2 large grapefruit: 3.1 g
1 apple: 3.5 g
1 cup cooked long-grain brown rice: 3.3 g
1 cup cooked instant oatmeal: 3.5 g
3 cups air-popped popcorn: 3.7 g
1 pear: 4.3 g
1/2 cup raisins: 4.5 g
1 cup of whole wheat spaghetti cooked: 5 g
1 cup baked beans: 7.0 g
1/2 cup of chickpeas: 7 g
1 cup boiled lentils: 7.9 g
1 serving bran cereal: 11 g

Here are different sources of fiber and their uses in the body:

CELLULOSE: Fruit legumes, nuts, oat bran, seeds, whole grains,
and vegetables. Adds bulk to stool to reduce constipation; oat
bran lowers cholesterol; may help control blood sugar; helps
weight loss by displacing kcalories.

GUMS: Algae, barley, fruits, legumes, oats, seaweed, seeds, and
vegetables. Adds bulk to stool to reduce constipation; may lower
blood cholesterol; helps control blood sugar; helps weight loss by
displacing kcalories.

HEMICELLULOSE: Fruits, legumes, nuts, oat bran, seeds, whole
grains, and vegetables. Adds bulk to stool to reduce constipation;
oat bran lowers cholesterol; may help control blood sugar; helps
weight loss by displacing kcalories.

LIGNINS: Woody parts of bran, fruit skins, nuts, seeds, whole
grains and vegetables. Adds bulk to stool to reduce constipation;
may lower blood cholesterol; may help control blood sugar; helps
weight loss by displacing kcalories.

MUCILAGES: Plant seeds and secretions. Adds bulk to stool to
reduce constipation; may lower blood cholesterol; helps control
blood sugar; helps weight loss by displacing kcalories.

PECTINS: Algae, barley, fruits, legumes, oats, seaweed, seeds,
and vegetables. Adds bulk to stool to reduce constipation; may
lower blood cholesterol; helps control blood sugar; helps weight
loss by displacing kcalories.

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Maddy

VINEGAR AND PICKLES

Vinegar

Studies indicate that 2 tablespoons of vinegar before a meal perhaps, as part of a vinaigrette salad dressing will dramatically reduce the spike in blood concentrations of insulin and glucose that come after a meal.

Kat has a sticky at the top of the alternative remedies forum about vinegar!

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Maddy

Cinnamon

Cinnamon

The active chemical in Cinnamon is MHCP or methylhydroxychalcone polymer. This has been shown to lower blood glucose levels. ¼ to 1 teaspoon per day is recommended

Try it stirred into plain yoghurt with nuts. Or you can make a mushroom stroganoff with mushrooms, sour cream and cinnammon!

There are lots of posts around the board on cinnammon and IR.

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Maddy

Blueberries

Blueberries

Studies are also being conducted on the ability of blueberries to control type II diabetes. Type II diabetes causes a decrease in sensitivity to insulin, making it difficult for the body to properly use the insulin it produces. Preliminary data suggests that blueberries may increase sensitivity to insulin.

Raspberries
Contain potential anti-cancer agent ellagic acid. Are rich in vitamin C.
Are a source of soluble fibers and may lower high blood
cholesterol levels and slow release of carbohydrates into the blood
stream of diabetics.

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Maddy

SUGAR FREE RED BULL (OR, FOR THOSE IN THE UK A CHEAPER ALTERNATIVE TESCO DIET KICK)

[Sugar Free Red Bull – or Taurine Supplements

There have been a lot of anecdotes that sugar free red bull has helped people to lose weight.... why would this be? It contains quite a hefty allowance of B-Vitamins which helps with energy but also 500mg of taurine per can. Taurine is an insulin sensitiser. If you can tolerate artificial sweeteners (I can) then adding a sugar free red bull daily or even twice daily may help you with your weight loss efforts

Taurine and weight loss

For years L-carnitine has been promoted as a beneficial weight
loss supplement. While anecdotal evidence and research support the efficacy of L-carnitine for this purpose, the focus on L-carnitine has caused some to overlook Taurine as a supplement for weight loss.

Japanese researchers conducted a study on thirty healthy collegeage
students, using double-blind randomization to assign the students to a control or placebo group. Prior to the study researchers measured TC, HDL-C and plasma glucose levels in all subjects. Both groups had similar readings.
Subjects in the control group were then administered 3g of taurine
per day for a period of seven weeks.

Significant changes in triacylglycerol and total cholesterol levels were noted in the control group, as well as significant losses of fat body mass.

This suggests that taurine administration has a marked effect on lipid metabolism, and can therefore be beneficial to persons looking to lose body fat.

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Maddy

FAT - and not just fish oils either!

Fat

While high fiber diets seems to be prudent, simply advocating low-fat diets might not be the best suggestion for all insulin resistant subjects. Research indicates the type of fat consumed might be an important consideration. While available information suggests a diet lower in saturated fats might be an advantage, evidence also suggests diets rich in monounsaturated fats might be of benefit, particularly for type 2 diabetic people with insulin resistance.

A diet higher in monounsaturated fat appeared to provide an advantage over a fiber-rich, high-carbohydrate, low-fat diet on body fat distribution among type 2 diabetic subjects. The diet higher in monounsaturated fat generated proportional body fat loss from both upper and lower body. In contrast, the fiber-rich, high-carbohydrate, low-fat diet resulted in a disproportionate loss of lower-body fat, worsening the ratio between upper and lower body fat distribution. 49 Since evidence supports the association between obesity, abdominal body fat distribution, and insulin resistance, and because among obese men loss of weight and a decrease in the waist-hip ratio are closely associated with improved insulin sensitivity, 50 the diet higher in monounsaturated fat seems to have produced a more favorable impact on metabolism.

Parillo et al randomly assigned 10 people with type 2 diabetes to a 15-day period of either a high-monounsaturated/low-fat diet (40-percent carbohydrate, 40-percent fat, 20-percent protein, and 24 grams of fiber) or a low-monounsaturated/high-carbohydrate diet (60-percent carbohydrate, 20-percent fat, 20-percent protein, and 24 grams of fiber). Their results suggested the high-monounsaturated/low-carbohydrate diet had a more significant impact on improving insulin sensitivity.

Some research has called into question the wisdom of recommending low-fat, high-carbohydrate diets. 53-55 Evidence suggests the macronutrient composition of the diet might play an important role in fat deposition, 56 and so might consequently influence insulin resistance. Several authors, after reviewing available scientific evidence, have suggested that low fat, high carbohydrate diets might contribute to metabolic problems, and certainly do not appear to be capable of reversing insulin resistance, obesity, or Syndrome X

More on Fat

Like cholesterol, dietary fats can be good or bad. While your body does need some fat for proper functioning, the challenge is to choose foods with the right kinds of fat and avoid foods with the wrong kinds. Two types of fat – saturated fats and trans fats – raise blood cholesterol levels, which may be harmful to the heart.

What are trans fats?

They are “partly hydrogenated” vegetable oils (also known as trans-fatty
acids), used in commercially baked goods (cookies, crackers, cakes) and by
most restaurants and “fast-food”chains.

Those fries, onion rings, and doughnuts that taste so good are usually made with trans fats. Trans fats are also found in most stick – but not liquid – margarines. Labels on most of these products do not indicate whether they contain trans fats. Instead, they state that the foods contain “partially hydrogenated oils,” which should be avoided. Also, labels on products containing trans fats – which some experts consider worse than saturated fats because they can increase LDL-C – may claim that they contain no cholesterol or saturated oils. But that doesn’t mean they’re heart-healthy!

Are any dietary fats good for my heart?

Two types – polyunsaturated fats and monounsaturated fats – can lower
cholesterol and may be beneficial to the heart.

Q
What should I know about polyunsaturated fats?

Polyunsaturated fats tend to help your body get rid of newly formed cholesterol in your bloodstream. They are found in certain fish and in safflower, sesame, soy, sunflower, corn, and cottonseed oils. Omega-3 fatty acids a special type of polyunsaturated fat that may play a major role in preventing CHD, are found in many cold-water fish such as salmon, mackerel, and herring and, to a lesser extent, in green leafy vegetables, soybeans, nuts, and flaxseed and canola oils.

What do monounsaturated fats do for me?

Some experts consider monounsaturated fats the most desirable of all fats. They are mostly present in olive, canola, and peanut oils, in avocados, and in most nuts. If your diet is already very low in saturated fats but your cholesterol readings still are unfavorable, monounsaturated fats may help to reduce your LDL-C and raise your HDL-C.

Omega 3 Fat, Fish Oil and PCOS

Fish oil is good for PCOS because it contains essential fatty acids, or EFAs. They are "essential" because you must have them for life, and your body cannot manufacture them. You must obtain them from your diet.

EFAs serve as a highly efficient source of energy and as the primary component of cell membranes and hormones. Deficiencies in EFAs are associated with abnormal development and health problems involving the nervous, cardiovascular, and immune systems.

The two most important EFAs in human health are omega-3 and omega-6 fatty acids. The typical American consumes too much omega-6 sand not enough omega-3 fatty acids. Fish oil contains high levels of omega 3 fatty acids.

Omega 3 fatty acids are anti-inflammatory whereas some other fatty acids are pro-inflammatory. For example, arachadonic fatty acid is pro-inflammatory.

Arachidonic acid dominates the average diet (meat and dairy), and without omega 3 fatty acids, such as fish oil, this balance tips in favor of inflammation, pain, and blood vessel constriction.
Women with PCOS (polycystic ovarian syndrome) have a number of symptoms that can be partially allieviated by omega-3 fatty acids found in fish oil.

• Insulin resistance
• Chronic inflammation
• Higher risk of heart disease
• High blood pressure
• High blood fats (high triglycerides)
• Higher risk of diabetes
• Depression
• Stress

The evidence for the “right fat” in the diet for PCOS rather than simply “low fat”

Insulin Resistance. Insulin resistance is a primary cause of PCOS. It's not established that fish oil can directly reduce insulin resistance. However, there is one study of 12 overweight men and women who had insulin resistance. They were given DHA (a component of fish oil) for 12 weeks. 70% of the participants showed a decrease in insulin resistance.(1) In rats, insulin resistance was reduced by substituting fish oil for vegetable and animal fats in their diet.(2)

Inflammation. Women with PCOS have a greater tendency toward inflammation than other women. There is also an association between insulin resistance and inflammation.(3) A primary value of fish oil is that is helps to reduce inflammation.(4)

Heart Disease. Among women, a higher consumption of omega-3 fatty acids is associated with a lower risk of coronary heart disease.(5)
High blood pressure. Omega 3 oils may help to reduce hypertension.(6)

High Triglycerides. Many women with PCOS have high triglycerides, a blood fat that indicates insulin problems that could lead eventually to diabetes. Fish oil has been shown to consistently lower triglycerides.(7)
Diabetes Risk. Omega 3 oil can reduce the risk of diabetes by reducing triglycerides without impairing glucose tolerance.(8)

It improves the rate of glycogen storage and enhances insulin secretion from beta cells in the pancreas.(9,10) Both of these actions improve glucose and insulin control.

Depression. Decreased omega-3 fatty acid consumption correlates with increasing rates of depression.(11)

Stress. Chronic stress leads to overproduction of the stress hormone cortisol, which in turn increases insulin resistance. Fish oil blunts the "stress response".(12)

All in all, omega 3 oil is likely to be beneficial to women with PCOS and ovarian cysts.

What Are Good Dietary Sources?

Wild, cold-water ocean fish are especially rich in omega-3 fatty acids. Good dietary sources of fish oil are: herring, cod liver, salmon, mackerel, sardines, anchovies, black cod and albacore tuna.

Oil Supplements

If your diet is not rich in cold-water ocean fish, you may need to take a fish oil supplement.

You have two basic choices: cod liver oil, or EPA/DHA capsules.
Cod liver oil. Cod liver oil contains high amounts of omega-3 fatty acids. Cod liver oil is especially high in the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Cod liver oil also contains a significant amount of vitamins A and D. On average, 20 milliliters of cod liver oil contains 1.8 grams EPA, 2.2 grams DHA, 15,000 IU vitamin A, and 1,500 IU vitamin D.

Cod liver oil can have a fishy taste and might cause belching, nosebleeds, halitosis, or heartburn in some people. Gastrointestinal side effects can be minimized if cod liver oil is taken with meals and if doses are started low and gradually increased.

EPA/DHA fish oil capsules. People who are concerned about their caloric intake may prefer to take EPA/DHA capsules, which has the same benefit as cod liver oil, but is much more concentrated and has far fewer fat calories. Moreover, if fish oil is disagreeable to you, you can take less of it and get the same effect by taking EPA/DHA capsules.

EPA/DHA capsules also do not contain vitamins A and D, which may be toxic in high doses for some people.

How about CLA

CLA

is a potent insulin sensitizing fatty acid with strong anticarcinogenic and cardiovascular health promoting properties. One of the "pillars" of the Mediterranean Diet is, the high consumption of whole milk cheese from range/grass-fed animals. the CLA in the cheese that hallmarked that culture played a crucial role in the supreme cardiovascular health evident in the
subjects studied.

Conjugated Linoleic Acid (CLA) Supplements May Speed Weight Loss

A double-blind, randomized, placebo-controlled study, published in the December 2000 issue of the Journal of Nutrition found that CLA reduces fat and preserves muscle tissue. According to the research project manager, an average reduction of six pounds of body fat was found in the group that took CLA, compared to a placebo group. The study found that approximately 3.4 grams of CLA per day is the level needed to obtain the beneficial effects of
CLA on body fat.

Dr. Michael Pariza, who conducted research on CLA with the University of Wisconsin-Madison, reported in August 2000 to the American Chemical Society that "It doesn’t make a big fat cell get little. What it rather does is keep a little fat cell from getting big."

Pariza’s research did not find weight loss in his group of 71 overweight people, but what he did find was that when the dieters stopped dieting, and gained back weight, those taking CLA "were more likely to gain muscle and not fat.’’ In a separate study conducted at Purdue University in Indiana, CLA was found to improve insulin levels in about two-thirds of diabetic patients, and moderately reduced the blood glucose level and triglyceride levels.

Increases metabolic rate -- This would obviously be a positive
benefit for thyroid patients, as hypothyroidism -- even when
treated -- can reduce the metabolic rate in some people.

Decreases abdominal fat -- Adrenal imbalances and hormonal
shifts that are common in thyroid patients frequently cause rapid
accumulation of abdominal fat, so this benefit could be quite
helpful.

Enhances muscle growth -- Muscle burns fat, which also
contributes to increased metabolism, which is useful in weight loss
and management.

Lowers cholesterol and triglycerides -- Since many thyroid patients
have elevated cholesterol and triglyceride levels, even with
treatment, this benefit can have an impact on a thyroid patient’s
health.

Lowers insulin resistance -- Insulin resistance is a risk for some
hypothyroid patients, and lowering it can also help prevent adultonset
diabetes and make it easier to control weight.

Reduces food-induced allergic reactions -- Since food allergies can
be at play when weight loss becomes difficult, this can be of help
to thyroid patients.

Enhances immune system -- Since most cases of thyroid disease
are autoimmune in nature, enhancing the immune system’s ability
to function properly is a positive benefit.

CLA is a supplement, and does not require a prescription. It is
available at health food stores, and at online outlets. Experts recommend that you use a patented name brand, as some brands have inconsistent or insufficient amounts of CLA contained in them.

The brand used in testing was "Tonalin" brand CLA, which comes
in 1000 mg capsules. To obtain the level determined to be effective in the testing -- 3.4 g, or 3400 mg, per day -- you would need to take 4 of these capsules a day, with meals.

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Maddy

As well as the fat - could there be an argument for including lots of cheese/milk/dairy or other calcium rich foods in your diet?

Calcium

A lack of calcium has often been attributed to PCOS. In fact, future research suggests that calcium may soon form part of a treatment for PCOSers.
Calcium is involved in egg production in the ovaries. Calcium is also important to weight loss.

Calcium may become a dieter’s best friend

The Tennessee team used mice that model human patterns of
obesity. The animals had been genetically engineered to express in
their fat cells a gene called agouti, which normally operates in
human but not mouse fat cells. This gene strongly influences
whether a fat cell burns energy-containing molecules or converts
them to fat.

Michael B. Zemel, who directs the university’s Nutrition Institute,
and his colleagues put these mice onto a low-calorie diet for 6
weeks. Their meals contained just 70 percent as much energy as
the rodents would normally choose to eat. One group received a
diet that was also deficient in calcium. Its calcium content,
adjusting for species differences, is "almost exactly what American
women are consuming," Zemel notes, "about 500 milligrams per
day." That’s well below the recommended daily allowance of 1,300
mg calcium.

The calorie-restricted mice lost 8 percent of their body fat and 11
percent of their weight.

Zemel’s group again restricted the food but boosted calcium intake
of another two groups of the mice. Each received the mouse
equivalent of a human dose of 1,600 mg calcium per day. Mice
getting this as a carbonate supplement lost 42 percent of their
body fat and 19 percent of their weight. Those that consumed the
extra calcium as nonfat dry milk—substituted for an equal amount
of dietary protein—lost 60 percent of their body fat and 25 percent
of their weight.

A fourth group, receiving twice as much dairy-derived calcium,
showed little extra benefit, Zemel notes.

These differences occurred even though all of the low-calorie
groups got the same exercise and mix of dietary fat, protein, and
carbohydrates. The results show that varying dietary calcium alters
the animals’ metabolism, says Zemel. Among the dieting animals,
core body temperature a measure of basal energy use fell
during the low-calcium diet but climbed with the high-calcium
chow.

Under low-calcium conditions, the Tennessee scientists find, the
agouti gene directs calcium channels to open. "That turns out to
be a bad thing," Zemel says, because it activates fat synthesis
while suppressing fat breakdown.

Zemel’s group is now testing whether a 6-month augmentation of
dietary calcium will offer similar weight-loss benefits to obese
women.

When endocrinologist Robert P. Heaney of Creighton University in
Omaha, Neb., first learned of preliminary data by Zemel’s group
last year, "I thought they made sense but I still had a degree of
skepticism," he says. So, he reanalyzed data from five calciumsupplement
trials he had conducted in people over the years.

"And in all five," he says, "we found a significant weight effect that
we had ignored." These data, to be published soon, show that
women consuming the least calcium weighed the most.
Ironically, Zemel says, among weight-conscious teens, "the first
thing they jettison from their diet is dairy." This choice, he
suspects, is "moving them farther from their goal, not closer."


CAN DAIRY REDUCE BLOOD PRESSURE?

Meanwhile, a study published in the American Journal of Clinical Nutrition has shown that drinking skimmed milk can half the risk of high blood pressure. Spanish researchers followed the diets of 6,000 people for two years and discovered that those who drank skimmed milk and ate other low-fat dairy products were 50% less likely to suffer from high blood pressure than those who consumed little or no skimmed milk or dairy products.

Organisation Puts "Dairy for Weight Loss" to the Test!

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Three people put milk to the test.

The dairy industry is touting studies that suggest including three daily servings of low-fat milk, yogurt or cheese in your diet may not only help you lose weight but also help you target and burn belly fat, which has been shown to increase the risk for diabetes and heart disease.

WPXI-TV in Pittsburgh put the "milk diet" to the test by recruiting three station employees to drink 24 ounces of milk daily. Melissa Seegert said she has tried just about any fad diet that comes in a pill. She's also tried the Atkins diet and the South Beach diet.

Heather Emmons, who already exercises and tries to eat right, wanted to lose a few extra pounds for an upcoming wedding.

Jason Minor weighed in at 260 pounds with a 48-inch waist. Minor tried the 1,600-calorie meal plan provided in the diet and added three glasses of low-fat chocolate milk.

Seegert went on a 1,500-calorie plan and started walking and working out, adding three glasses of skim milk per day.
Emmons kept her routine the same but added 16 ounces of skim milk for breakfast and eight ounces at night. After four weeks, our volunteers weighed in. Minor had lost five pounds and an inch around his waist. He said he noticed a big difference in how he was looking. "I think the milk did make a difference, because even when I cheated, my waistline started going down," Minor said.

Seegert also lost five pounds and 2 inches at the waist. She said she was surprised because she doesn't do sit-ups or anything like that.

Emmons was also down five pounds, losing 2 inches around both her abdomen and waist. She said she could tell through the four weeks that she felt better.

Would calcium supplements work? No, said Lesli Bonci, a nutritionist at the University of Pittsburgh Medical Center. Dairy products have three key ingredients. "It is the calcium, the protein and conjugated linoleic acid that happen to be present in dairy foods," Bonci said. "It seems all of these things working together in synergy impact on the body's ability to lose weight."
If you plan to try the milk diet, experts said what you don't want to do is just add the extra milk calories on top of what you're already eating.

Substitute instead. For instance, replace a glass of morning juice with milk. Don't have both.

According to Bonci, the milk diet kills two birds with one stone. Bonci said the diet optimizes bone health and, at the same time, it might be minimizing the middle.

Another benefit: Milk tends to fill you up so you don't feel as hungry.
Of course, this diet would not be for people who are allergic or have intolerance to dairy products.

taken from http://www.diabetesincontrol.com

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