Remember when bulletproof coffee was the newest way to keep your hunger at bay? Pouring oil or butter into coffee seemed like an insane idea, but what’s truly behind that trend? We are finding research to support that consuming Conjugated Linoleic Acids (CLA’s) can improve your health, fight cancer, and help to build lean muscle. Coconut Oil like what is used in bulletproof coffee is chalk full of CLA’s and MCTs. Our bodies do not produce these supplements, but through food and oils, like coconut oil, we can introduce them into our diet. While there is still so much out there regarding the study of CLA’s and their effects, let’s take a closer look at consuming them for breakfast; in a quick and easy-to-go way - smoothies!
Researchers selected 19 healthy adults who did not restrict food intake and worked out less than 10 hours a week to participate. Each participant was tested under three different conditions on three separate days. Participants were separated into three groups and exposed to various environmental factors 12 hours before entering into the study. They were to refrain from rigorous physical activity, alcohol and caffeine. The participants were randomized into three separate groups and served a 250ML smoothie. Each smoothie contained 123 calories, 0.8 grams of protein, 29.8 grams of carbohydrate along with either five grams of CLA and 16 grams of vegetable oil, 25 grams of MCT, or 22 grams of vegetable oil. All three smoothies had the same amount of calories and fat. Both prior to and after finishing their breakfasts the participants completed a survey measuring their fullness and hunger levels. The survey was given every 30 minutes until the groups asked for lunch. Lunch was not restricted, so participants could eat as much as they wanted. They were then required to keep a food journal for the rest of the day.
The same procedures of the first test day were repeated on two other non-consecutive test days. The only difference was that each participant switched to a different group so that they could consume a different type of fat with their breakfast.
Researchers found that while there was no statistically significant difference in lunch intake between all groups. The food intake for the rest of the day, however, was significantly lower for the CLA (471 calories) and MCT (525 calories) groups compared to the vegetable oil group. The total food intake for the day was also significantly lower for the CLA (541 calories) and MCT (594 calories) groups when compared to the vegetable oil group. The results of this study seem to suggest that substituting MCT or CLA for vegetable oil at breakfast can substantially reduce food intake (by at least 500 calories) for the rest of the day.
The goal of any diet or training regimen is to be able to reduce caloric intake in order to cut body fat and increase weight loss. The one factor that usually derails this goal is hunger. By introducing a CLA or MCT at breakfast it is possible to keep your appetite at bay and stay fuller longer, therefore reducing the need to consume calories. By cutting significant caloric intake (500 calories or more) the body will begin to see substantial weight loss over time. By substituting out a processed oil like vegetable or canola oil for an oil like coconut oil you gain many more benefits over just weight loss. You can help your body enhance your immune system, build lean muscle mass, and fight carcinogens. You truly have nothing to lose, try it out for yourself and see if it works for you. As always, let us know how it goes!