Conjugated linoleic acid, or CLA for short, is a type of fat found in dairy products, beef, and certain supplements recommended for weight loss. However – and as we already know – taking supplements does not lead to significant weight loss by itself, unless other complementary changes are made such as exercising more and taking care of your diet . In the following article we explain everything you need to know about CLA so that you can take it without risk and maximize its potential.
What is conjugated linoleic acid?
Conjugated linoleic acid is a group of isomers of linoleic acid, a form of unsaturated fat considered an essential fatty acid. These isomers are present in at least 20 configurations in nature, and although many health benefits are attributed to them (such as their antioxidant effect), much of the success of CLA is due to its presumed ability to help people to lose excess weight
Is CLA effective in weight loss?
Several studies have shown some potential weight loss benefits from taking this supplement, such as the one published in Nutrition in 2012 that found decreases in body fat, body mass index, and waist-to-hip ratio when consumed for 12 weeks . Other studies show that it works especially well in women for the loss of fat in the legs and that it limits weight gain in people with obesity.
How does it work?
While the mechanism for this weight loss effect is still under investigation, one of the hypotheses mentioned is that CLA has the ability to speed up metabolism . In addition to facilitating fat burning, this supplement also helps build muscle, further increasing the body’s basal metabolic rate. This combination of effects helps both to lose weight and to sculpt the body. The consumption of CLA, therefore, limits the development of new fat cells, helps to reduce food intake and increase energy expenditure, destroys cells to store fat and improves metabolism to burn them.
How to take CLA?
For CLA to be effective in weight loss, it must be consumed in large quantities and simply through diet would not be enough. To ensure adequate and sufficient dosage, the best way to do this is by taking it supplements. But how much should you take to ensure it works and not compromise your health? In general, the RDA for CLA should be 6 to 7 grams. The number of pills you should take per day depends on the concentration indicated on the label of the supplement you buy. In any case, for optimal results, it is recommended to consume it during meals 3 times a day.
Foods in which you can find CLA
If you prefer the natural method, the best natural source for taking CLA is meat and dairy products. The meat of grass-fed animals contains a higher level of CLA than those fed with industrial feed, so if you want to ingest the acid through food you should take premium quality organic meat. Other good sources of essential fatty acid are milk and egg yolks.
