Complete Diet Aid

The Complete Diet Aid is a combination of supplements used to lose body fat while retaining lean mass. This stack has become very popular over the last year, and many users report exceptional results. Each ingredient serves a purpose, and many of them are synergistic. In addition to the effect on body composition, this stack offers many other possible benefits, such as improved mood, concentration, and general health. This article will briefly outline the benefits of each ingredient, as well as their combinations.


Acetyl-L-carnitine

Acetyl-L-carnitine (ALCAR) is the acetylated version of the amino acid L-carnitine, and is similar in effect, although many believe it to be superior. Oral administration of ALCAR causes pronounced fat loss and/or lean mass gain in animals, presumably by increasing the oxidation of fatty acids [1]. In healthy women, only 700 milligrams of L-carnitine, along with choline, caused a ~1% decrease in body fat level over 35 days compared to placebo and also increased fat utilization during exercise [2]. As an added benefit, L-carnitine also improves exercise performance in individuals with impaired exercise tolerance and improved markers of recovery after resistance training in healthy individuals [3-8]. ALCAR is also considered to be a potent brain nutrient, showing a multitude of beneficial effects on the brains of both young and old rats, and it has been used in the treatment Alzheimer's and Parkinson's [9-15]. Studies in humans with cardiovascular diseases have also found L-carnitine to have a profound impact on survival rate and other cardiovascular variables [16-19].


Alpha lipoic acid

Alpha lipoic acid (ALA) is a potent antioxidant and glucose disposal agent. As an antioxidant, ALA may protect against possible pro-oxidant properties of CLA and ALCAR [20-21]. ALA is also synergistic with ALCAR in improving cognitive function [11]. In combatting exercise-induced oxidative stress, ALA has been shown to be a superior antioxidant, and this in turn may improve skeletal muscle insulin sensitivity [22-23]. Like ALCAR, ALA also has strong cardioprotective properties [24-25].


Conjugated linoleic acid

Conjugated linoleic acid (CLA) is a unique omega-6 fatty acid (or rather, group of fatty acids) and weight loss aid. CLA interacts with a variety of enzymes which in turn increase lipolysis and downregulate lipogenesis [26-27]. Oral CLA administration has been found to cause fat loss in mice, hamsters, rats, chickens, dogs, and pigs, and in three trials in humans [26-27]. CLA is also an effective anti-carcinogen, and inhibits a variety of cancer types in experimental animals [27-29]. There are some possible side effects of CLA, such as increased insulin resistance, lipid peroxidation, and liver steatosis [26-27], but these should be more than counteracted by the other ingredients in the stack, many of which will prevent or reverse these conditions [24, 30-32].


Biotin

Biotin serves multiple purposes in this stack. Because it is structurally similar, ALA may reduce biotin stores [33], so supplemental biotin is included to protect against this. Increasing dietary biotin also helps prevent liver steatosis in animals [35], but it is unknown whether or not it would make a difference if the state was CLA-induced. Finally, biotin may act as another insulin sensitizing agent via induction of glucokinase synthesis [34].


Green tea

Green tea, the final ingredient in the stack, offers a multitude of benefits. Studies indicate that green tea leads to a significant increase in energy expenditure and weight loss in humans, and this effect is much larger than that which can be attributed to the caffeine alone [36-37]. This is because green tea inhibits the enzyme catechol-O-methyl-transferase (COMT), which in turn causes an increase in lipolytic hormone levels [36-38]. Like CLA, green tea has strong anti-cancer properties, and high intake of green tea has been associated with an increase in lifespan of 3.8-7.6 years [39]. EGCG, widely regarded as the most active ingredient in green tea, is another potent antioxidant, and green tea improves plasma antioxidant capacity in healthy humans [40-41]. Green tea also offers a significant improvement in cardiovascular health [39].


Suggested dosage and use

• Acetyl-L-carnitine: 1-2 capsules 2-3 times daily (1-3 g daily)
• Biotin: 1 capsule daily at any time (5 mg daily)
• CLA: 1-4 softgels 2 times daily with meals (2-8 g daily)
• Green tea extract: 3-6 capsules or more daily (1200+ mg daily)
• R-ALA: 1-3 capsules before and after each workout (200-600 mg daily)

For more in-depth information on the ingredients, see these articles:

• ALA Information
• Biotin and Health
• Conjugated Linoleic Acid
• Green Tea
• L-Carnitine Description

If you have any questions or comments regarding this article, please email dvdtlsn@bulknutrition.com.


References

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