If you’ve been struggling to lose weight, you’ve probably heard of conjugated linoleic acid (CLA). This natural fatty acid has been the subject of many studies and is the focus of many weight loss supplements. In this article, we will share what we have learned about CLA and how it can help you reach your weight loss goals.
What is Conjugated Linoleic Acid (CLA)?
Conjugated linoleic acid, also known as CLA, is a type of polyunsaturated fatty acid found in small amounts in certain foods. It’s a naturally occurring substance found in: dairy products, beef, and lamb. It can also be created synthetically in the lab. It’s often used as a dietary supplement to help with weight loss and muscle growth. CLA is a unique fatty acid because it has double bonds between the carbon atoms in its molecules. This makes it very stable and helps it resist oxidation. It has been studied for its potential health benefits, including weight loss.
Research on CLA’s Effectiveness
Since CLA has become popular for weight loss, researchers have conducted numerous studies to determine its effectiveness. The results of these studies have been mixed. Some studies have shown that CLA can help people lose body fat and reduce waist circumference. However, other studies have found that CLA has no effect on body composition. In general, the studies that have found positive results have used higher doses of CLA than the studies that have found no effects. This suggests that CLA may be more effective at higher doses.
Benefits of CLA for Weight Loss
While the research on CLA’s effectiveness is still inconclusive, there is some evidence that it can help with weight loss. CLA may help people lose body fat, reduce waist circumference, and increase lean body mass. It may also help reduce appetite and food cravings, which can lead to weight loss. CLA may also help with weight loss by increasing the body’s metabolism. This means that your body will burn more calories even when you’re not exercising.
CLA in Diet and Exercise
The best way to use CLA for weight loss is to combine it with a healthy diet and regular exercise. Eating a balanced diet that includes plenty of fruits, vegetables, and lean proteins will help you reach your weight loss goals. In addition, regular exercise can help you burn calories, build muscle, and improve your overall health. Combining CLA with a healthy diet and regular exercise is the best way to maximize its potential weight loss benefits.
How Does CLA Work?
CLA works by activating the enzymes that break down fat in the body. This helps the body use fat more efficiently and reduces the amount of fat stored in the body. CLA also helps to reduce appetite, which can lead to weight loss. The exact mechanism by which CLA works is still unknown. However, researchers believe that CLA may help regulate the hormones that control appetite and metabolism.
Recommended Dosage of CLA for Weight Loss
The recommended dosage of CLA for weight loss is 3-6g per day. This can be taken as a supplement or from foods that are high in CLA. It’s important to speak to your doctor before taking any supplement to make sure it’s safe for you.
Potential Side Effects of CLA
The most common side effects of CLA are nausea, diarrhea, fatigue, upset stomach, headache, backache and may also slow your blood from clotting. There is also some evidence that CLA may increase the risk of heart disease. It’s important to speak to your doctor before taking any supplement to make sure it’s safe for you.
Effects of CLA on Metabolism
CLA may help to increase the body’s metabolism. This means that your body will burn more calories even when you’re not exercising. This can help you reach your weight loss goals faster.
Foods High in CLA
There are a few foods that are naturally high in CLA, including: beef, lamb, and dairy products. You can also find CLA in some supplements. It’s important to speak to your doctor before taking any supplement to make sure it’s safe for you.
How to Supplement with CLA
The best way to supplement with CLA is to take a supplement that contains 3-6g of CLA per day. You can also get CLA from foods that are naturally high in it. However, it’s important to speak to your doctor before taking any supplement to make sure it’s safe for you.
The Bottom Line
Conjugated linoleic acid (CLA) is a type of polyunsaturated fatty acid that has been studied for its potential weight loss benefits. While the research is still inconclusive, there is some evidence that it can help people lose body fat, reduce waist circumference, and increase lean body mass. It may also help reduce appetite and increase the body’s metabolism.The best way to use CLA for weight loss is to combine it with a healthy diet and regular exercise. The recommended dosage is 3-6g per day, either from a supplement or from foods that are high in CLA. It’s important to speak to your doctor before taking any supplement to make sure it’s safe for you. If you’re looking for a natural way to support your weight loss journey, CLA may be worth considering. However, it’s important to remember that CLA is not a miracle pill and should be used in conjunction with a healthy diet and exercise to maximize its potential benefits.