Research in the International Journal of Obesity showed that CLA reduced abdominal fat in obese men, and Louisiana State University scientists showed up to an 88 percent reduction in the body fat of male mice who were fed CLA over a period of six weeks.
CLA reduces body fat by increasing basal metabolic rates. In other words, it helps the body convert food more efficiently into energy. In one study, Pariza found that those who stopped dieting and did not take CLA eventually put weight back on in a typical manner — about 75 percent fat to 25 percent muscle. Participants who stopped dieting, but kept taking CLA, also gained weight, but at a fat-to-muscle ratio. Further studies suggest that in addition to increasing muscle strength and exercise endurance, CLA can have an impact on specific diseases and ailments.
Among the findings was that women with increased levels of CLA in their body tissue have lower breast-cancer rates. Similar findings have been reported for colon and prostate cancer. Pariza is careful to point out that CLA research is still in its infant stage. In animal models CLA reduces some but not all forms of cancer; dietary CLA is particularly effective in inhibiting breast cancer in rodents.
However, some things, such as how it affects diabetes, have not been proven. According to the Centers for Disease Control and Prevention, close to three out of four American adults are either overweight or obese.
Can CLA help you? It might, if you know how to use it. Most of the studies conclude that a person needs to take 3. The amounts used in many of the studies were two to three times higher, but the treatment period was only 12 weeks.
And where you get those 3. However, while CLA seems to be safe, researchers disagree about its benefits for health. In this article, we take a close look at the uses, benefits, and risks of CLA in the diet and in supplements. CLAs are a family of fatty acids originating in animal products, including meat and dairy. CLAs contain omega-6 fatty acids. CLAs are also technically trans fats, which, in most cases, are unhealthful fats.
However, CLA is a natural form of trans fat and does not seem to have the same negative health effects as artificially produced, industrial trans fats. The AHA has linked artificial trans fats to a higher risk of heart disease. While there is a large amount of evidence to show that industrial trans fats are harmful, the research on natural trans fats and their effects is limited and inconclusive. Many people use CLA supplements, believing that they have benefits for weight loss and heart health.
The evidence is mixed, however, and many of the studies involve animals instead of humans. Consequently, the research is not yet clear about the exact health benefits of CLA. The following sections discuss the possible benefits of CLA and what the current research suggests. A review paper states that CLA plays a major role in breaking down fats in the body.
This may be why people believe CLA can help with weight loss. While many studies have shown substantial weight loss in animals, a review study says that these results do not necessarily apply to humans.
Several studies show that CLA promotes slight weight loss when researchers compare it with placebo groups. However, these examples say that the evidence is inconsistent across the studies. There are no studies looking at the effects of CLA on bodybuilding specifically.
A review of available research suggests that the benefits of taking CLA supplements alongside exercising vary. The researchers, however, do include several studies that showed CLA supplements could reduce body fat and improve lean body mass, which is the ratio of fat to body weight.
In one study, participants who took 1. The authors said that CLA might reduce fat deposition. Conjugated linoleic acid may also slow blood clotting. Taking a CLA supplement along with an anticoagulant "blood thinners" or nonsteroidal anti-inflammatory drug NSAID can further enhance this effecting, leading to easy bruising and bleeding. Conjugated linoleic acid supplements are typically produced as a gel cap and filled with either sunflower or safflower oil.
CLA is classified by the U. Food and Drug Administration as GRAS "generally regarded as safe" and typically prescribed at between 3 grams and 6 grams per day. Doses greater than 6 grams may increase the risk of side effects. Conjugated linoleic acid is not considered an essential nutrient like vitamins and minerals. Taking them or not taking them will likely have little tangible impact on your health.
If you do decide to use them, talk with your doctor to understand the potential risks and benefits of treatment. This is especially true if you have diabetes or are on blood thinners. In cases like these, CLA may cause more harm than good. Instead of supplements, you can get plenty of CLA from milk and grass-fed beef and lamb. Portobella mushrooms and acorn mushrooms are good plant-based sources of CLA.
If you decide to give CLA supplements a try, find a brand tested and approved by a recognized certifying body such as U. Doing so can ensure the highest quality and safety possible. When approaching any weight loss strategy, focus on diet and exercise before turning to potentially useless or even harmful supplements. As much as we'd like to think there are shortcut solutions, most promise more than they can actually deliver.
The problem with rapid weight loss is that it almost invariably causes the accumulation of fat in the liver. This, in turn, increases the risk of insulin resistance and type 2 diabetes. A slow and steady approach, focusing on good nutrition, routine exercise, and positive reinforcement, will serve you far better than reaching for any weight loss aid.
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