CLA for Weight Loss, CLA Benefits and Dosage. Conjugated Linoleic Acid . You may have already heard of CLA, but what actually is it and how is it connected to weight loss? CLA, conjugated linoleic acid, belongs to the omega family of fatty acids- specifically; CLA is a mixture of at least 2. Being essential means these fatty acids cannot be produced by the body alone and therefore must be consumed through the diet. CLA has a series of functions within the body, whereby its consumption is required for normal food and energy metabolism and to achieve a healthy nutritional status. CLA can be found in common foods that come from animal products, including meat and dairy however, a large growth in interest of CLA supplements has recently emerged in relation to its weight loss and other health benefits. CLA Benefits. 1. CLA for Weight Loss and Increased Metabolic Rate: So the first benefit and the number one reason why CLA appears to be flying off the supplement shelves is its connection to weight loss. But you can’t lose fat with fat can you? Actually! Especially when essential fatty acids such as CLA are combined with a good diet and exercise regime! For example, it has been proposed that consuming CLA can help increase weight loss and decrease body fat through a series of biochemical reactions that act to increase the basal metabolic rate. Our basal metabolic rate is the minimum amount of energy the body requires just to function, whereby an increase in BMR simply means food can be converted into energy at a more efficient rate. CLA is involved in a series of metabolic reactions that regulate fat tissue in the body whereby it is actually thought that through increase the metabolic rate CLA doesn’t decrease overall body weight; but actually acts to alter the body fat to muscle ratio and increase energy expenditure. But do we know this for a fact? CLA has been of massive nutritional and scientific interest over a series of decades, meaning there have been tons of scientific studies performed. Initially, the effect of CLA was extensively studied within several different animal models, for example in a study by West et al (1. CLA on body fat and energy metabolism in mice was examined over 6 weeks. In this study half of mice were given a CLA whilst the other half did not receive CLA. After 6 weeks the study revealed CLA significantly reduced energy intake, growth rate and body fat mass, independent of diet composition. These findings demonstrate that CLA increased the metabolic rate in mice, causing a reduction in body fat. But the science doesn’t stop there, nowadays there appears to be more and more human studies revealing the emerging benefits of CLA. For example, a meta analysis of 1. Whigham et al (2. CLA a day can act as an effective supplement for reducing fat mass. The effect of CLA on weight loss is especially prevalent amongst overweight individuals whereby a study investigating the long term supplementation over 2 years, in 1. CLA can decrease body fat mass in overweight people and may actually help to maintain initial reductions in weight in the long run. Not only this, but the effect of CLA in healthy exercising individuals was also analysed by Wadstein et al (2. BMI and weight. The study confirmed that CLA could not only reduce body fat mass in individuals who are overweight but can also effectively reduce body fat in healthy exercising individuals, making it a good addition to many fitness regimes. Unfortunately, as we age, it becomes harder to shed the pounds. It is easy to be envious of the beautiful. Discover the health benefits of conjugated linoleic acid also known as CLA. Enhanced muscle growth: As mentioned in the benefit above, through increasing the basal metabolic rate CLA can act to decrease our body fat percentage. However, despite a decrease in body fat percentage an overall decrease in weight is often not observed. This is because CLA can effectively increase the muscle to fat ratio and act to enhance the growth of lean muscle mass. This is beneficial for several reasons- not only does an increase in muscle mass mean you’ll burn more calories without even trying, but it also means you’ll be left with a more toned physique! Lowers cholesterol and Blood glucose levels: Although CLA has a major benefit of helping to reduce body fat there are also several other health benefits associated with this supplement. For example, CLA has been shown to help reduce blood pressure, insulin sensitivity and blood glucose levels, thus reducing the risk of atherosclerosis and cardiovascular disease. WebMD looks at the safety and effectiveness of weight loss supplements like chitosan, conjugated linoleic acid (CLA), glucomannan, green tea extract, and more.For example, Kritchevsky et al (1. CLA in rabbits caused a significant reduction in both LDL and total cholesterol, whereby an examination of the rabbit’s heart showed less atherosclerosis when compared to rabbits who did not receive CLA treatment. Not only this, but a meta analysis in Humans by Brown et al (2. CLA increases the use of stored fat as energy, it can also help to prevent heart disease and act as an antioxidant through isomer specific mechanisms to lower blood pressure and insulin sensitivity. CLA is therefore thought to have anti- diabetic properties including improving insulin sensitivity, based on reductions of fasting glucose and insulin levels. Supports the Immune System: When dieting and exercising regularly, the body can often become run down and become more susceptible to illnesses. However, supplementing with CLA can help to boost your immune system and may prevent you from catching those common colds! For example in several studies CLA has been shown to increase immune system response and may also act to prevent catabolic effects of the immune system in times of illness. CLA Side Effects. 9 Weight-Loss Rules That Work After reviewing all the available evidence, here are the research-backed tips that will actually help you lose weight. L-Carnitine vs Acetyl L-Carnitine - What's the Difference. The Short Answer: They are two different forms of the same Amino Acid, but they work differently. The difference between cysteine and cystine explained by ConsumerLab.com. Weight loss supplements are notorious for producing negative publicity for the supplement industry. Manufacturers of these "miracle pills" really aren. To date there have been no harmful reported side effects of CLA. In extremely rare case supplementation with conjugated linoleic acid may cause nausea or an upset stomach however these effects can be diminished when CLA is consumed with meals. Sources of CLACLA can be found in a number of commonly consumed foods- in particular animal products including meat and dairy products. However, in order to achieve all the benefits of CLA the amount consumed through diet alone isn’t always enough- that’s where CLA tablets and capsules can be added to your diet plan and training regime. Sources of CLAFoodmg of CLA per gram of fat. Fresh Ground Beef. Lamb. Chicken. Pork. Cows Milk. Cottage Cheese. Cheddar Cheese. 4. When to Take CLA Tablets and How Much. There are various dosages of CLA recommended, whereby in order to help reduce body fat 1. CLA is recommended daily. Here at Myprotein, for optimum results we recommend 2 soft gels to be taken with meals 1 to 3 times daily. A Take Home Message. CLA is not a magic pill- consuming this supplement will not guarantee weight loss, however, when combined with a good diet and exercise regime CLA can act to effectively reduce body fat, while supporting the growth of lean muscle. You can consume CLA though several dietary sources however, if you’re unsure about your CLA intake or if you are exercising intensely a CLA supplement can help aid your fat loss goals. Summary. Article Name. CLA for Weight Loss, CLA Benefits and Dosage ? Find out the facts about CLA including CLA benefits, sources and dosage in this article in this article. Author. Mr Protein. Conjugated Linoleic Acid .
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