People who are trying to lose weight are often advised to eat less and move more. But this advice doesn’t work for all, and people are failing to reach their goals, and they start to take supplements to lose their extra pounds.
One of these supplements is Conjugated Linoleic Acid (CLA), a natural fatty acid found in meat and dairy products.
Many research on animals promises its effectiveness, but the evidence in humans is less.
In this article, we explain what CLA is and how it can help you lose weight.
What is CLA (Conjugated Linoleic Acid)?
CLA is naturally produced by grazing animals. A unique enzyme is found in the digestive system of Cows and other pastured animals such as goats and deer that converts the omega-6 fatty acids in green plants to CLA. And then stored in the animals’ muscle tissues and milk.
These fatty acids have many different forms, but the two most important ones are called c9, t11 (cis-9, trans-11) and t10, c12 (trans-10, cis-12).
C9, t11 are mostly found in food, whereas t10, c12 are found in CLA supplements that target weight loss.
This fatty acid is technically trans-fat, but they are different from the industrially produced. Industrially produced trans fats cause heart disease while naturally produced trans fats may be good for you.
CLA is effective for weight loss or not?
Many studies have analyzed the effects of CLA on fat loss in animals and humans, and it is found that the fat-burning potential is much stronger in animals than it is in humans.
Reduces Body Fat in Animals
Research has shown that CLA reduces body fat in animals by increasing the amounts of specific enzymes and proteins that are involved in fat breakdown and also preventing fat gain.
Weight Loss Benefits in Humans
Research in humans shows that CLA has only a modest weight loss benefit. Those who supplemented with 3.2 grams per day lost an average of 0.11 pounds (0.05kg) per week, which means less than half a pound per month.
Several other studies have also looked at the effects of CLA on weight loss in humans.
One review also found the long-term effectiveness of fat loss in overweight and obese participants.
Current research suggests that CLA has minimal effects on weight loss in both the short and long term, in addition to potential side effects.
Get Your CLA from Food
Several studies have shown that people who consume CLA from foods have a lower risk of diseases like heart disease and cancer.
Dairy products are one of the major food sources of CLA, they are also found in the meat of ruminants.
The list of Food with the highest amounts of CLA is:
- Butter: 6.0 mg/g fat
- Lamb: 5.6 mg/g fat
- Mozzarella cheese: 4.9 mg/g fat
- Plain yogurt: 4.8 mg/g fat
- Sour Cream: 4.6 mg/g fat
- Cottage cheese: 4.5 mg/g fat
- Cheddar cheese: 3.6 mg/g fat
The CLA content of these foods and food products may vary with the season and diet of the animal.
Should I take a CLA supplement for Weight Loss?
Conjugated Linoleic acid (CLA) is a naturally occurring fatty acid, “a good fat with health benefits for metabolism and weight loss. It is usually found in small amounts in a particular food group, that’s why you need to supplement to get a sufficient amount for your body.
How does CLA help in weight loss?
- Reduce Appetite:
When you take CLA daily with the right dosage, it reduces your appetite and promotes the feeling of fullness, helping you with eating less.
- Boost Physical Activity
CLA may increase physical performance and muscle strength, which can help you with better workouts.
- Burn Fat:
CLA has fat-burning properties that help in boosting your metabolism and allows you to burn more fat to help you reduce your overall body fat and increase lean muscle mass.
- Enhance Metabolism
CLA speeds up your metabolism, which helps in fat burning and weight loss.
What Type of CLA Supplement you should Take?
Many different brands offer CLA supplements, you can buy them from any local or online store. But the more important thing is to choose the quality. So, when you are shopping for CLA supplements, check properly and read the list of ingredients.
CLA 1000 from the brand Neato Nutrition is the highly concentrated form of the naturally derived Conjugated Linoleic Acid (CLA). It boosts your metabolism and helps your body to burn extra calories leading to an overall reduction in body fat.
Can I just take CLA 1000 To Lose Weight or Fat?
CLA may help with weight loss but the result will be very slow, but when you paired up with some sort of physical activity, exercise, and proper diet, you will notice the result very soon.
What’s the Right Dosage of CLA 1000?
We recommend you take 3-5 soft gels daily before or during your meal, this time the supplement can help the body to better utilize the CLA.