If you’re looking to lose weight, CLA might be a good supplement for you to consider. CLA is short for conjugated linoleic acid, and it is a naturally occurring fatty acid that has been shown to promote weight loss. In this blog post, we will discuss the science behind CLA and weight loss, as well as how to take it. We will also provide some tips on the taste and limitations of the CLA.
Contents
What Is CLA?
Conjugated linoleic acid is a naturally occurring fatty acid found in certain animal products, including beef, lamb, and dairy. It’s also found in some vegetable oils, such as sunflower oil. In its purest form, it is a white powder with a bitter taste. The conjugated linoleic acid that is used in supplements is a combination of different forms of CLA.
CLA And Weight Loss
Here are a few ways Conjugated linoleic acid can help you lose weight:
Reducec body fat
Conjugated linoleic acid works by targeting and reducing the amount of fat in your body. It does this by promoting fatty acid oxidation, which is when your body breaks down fat cells and uses them as energy instead of storing them as fat. Studies have shown that CLA can help people lose up to 9% of their total body fat over a period of 12 weeks. One study even found that people who took CLA lost more body fat than those who did not take it. Moreover, CLA has also been found to increase lean body mass, meaning that you can not only lose fat but also gain muscle.
Suppresses the appetite
Conjugated linoleic acid can also help suppress appetite, which can help you stay on track with your weight loss goals. Taking CLA has been shown to reduce hunger pangs and cravings, which can help you stick to a calorie-controlled diet. This is especially useful for those who struggle with emotional eating or find it difficult to control their portion sizes. One study found that people who took CLA for eight weeks reduced their calorie intake without feeling hungrier, and another study found that CLA reduced hunger levels in overweight individuals. Furthermore, supplementing with CLA can help to reduce your cravings for unhealthy foods such as sugar and processed carbohydrates.
Boosts the metabolism
Conjugated linoleic acid can also increase your metabolic rate, which is the amount of energy your body needs to maintain its basic functions. This can help you burn more calories throughout the day, even when you’re not exercising. One study found that people who took CLA had a 12% increase in their metabolic rate after just 8 weeks. Another study found that supplementing with CLA for 12 weeks increased the metabolism of overweight individuals by an average of 4%. What’s more, CLA can also increase thermogenesis, which is when your body produces heat by burning calories.
Reduces fat absorption
Conjugated linoleic acid can also help reduce the amount of fat that is absorbed by your body. It does this by inhibiting the absorption of dietary fat and therefore reducing your total calorie intake. Studies have shown that CLA can reduce fat absorption by up to 28%, which can help you achieve your weight loss goals. Additionally, one study found that CLA supplementation reduced the absorption of saturated fat, which can help to improve your overall health. Another study found that CLA also reduced the absorption of monounsaturated fats, which are beneficial to your health. In addition to this, CLA has also been found to reduce the absorption of cholesterol, which can help to lower your risk of heart disease.
Increases energy levels
Conjugated linoleic acid can help to increase your energy levels. This is especially useful for those who are trying to lose weight, as it can make exercise seem easier and more enjoyable. One study found that supplementing with CLA increased the amount of time it took for people to become fatigued during exercise. Another study found that CLA increased maximal oxygen consumption and improved endurance performance, meaning that you can work out for longer and get better results. In addition, CLA can also help to reduce fatigue after exercise, meaning that you can get back to your normal activities faster.
Regulates blood sugar levels
Conjugated linoleic acid can also help regulate blood sugar levels, which can be beneficial for those with diabetes or pre-diabetes. One study found that CLA supplementation reduced fasting blood glucose levels and improved insulin sensitivity in people with type 2 diabetes. Another study found that CLA supplementation improved the body’s ability to process glucose, which can help to reduce the risk of developing diabetes. This is especially important for those who are trying to lose weight, as it can help to reduce cravings for unhealthy sugary snacks. Besides, it can also help to reduce the risk of developing other chronic diseases such as heart disease and stroke.
Promotes muscle growth
Conjugated linoleic acid can also help to encourage muscle growth by increasing the rate at which your muscles repair themselves after exercise. One study found that supplementing with CLA increased the rate of muscle protein synthesis, meaning that your muscles could repair and rebuild faster. This can help you get back to exercising sooner and improve your results in the process. Another study found that CLA also improved muscle recovery time, which can be beneficial for those who are trying to build muscle or are following a rigorous exercise program. In addition, it can also help to reduce the amount of time it takes for muscles to recover after intense workouts.
Reduces inflammation
Finally, conjugated linoleic acid can also help to reduce inflammation throughout the body. This is especially important for those with chronic conditions, such as arthritis or inflammatory bowel disease. One study found that CLA reduced inflammation in people with rheumatoid arthritis. Another study found that it also improved the symptoms of inflammatory bowel disease. This can help to reduce pain and discomfort associated with conditions like these. It allows you to maintain an active lifestyle despite your condition. Overall, CLA can help to improve your overall health and well-being.
How To Take CLA For Weight Loss?
The recommended dosage of Conjugated linoleic acid varies depending on your goals and the product you are using. Generally, a daily dose of 3-4 grams is considered safe and effective. CLA should be taken with meals, as this can help to improve absorption. When using a supplement, it is important to follow the recommended dosage on the label. Additionally, it is best to cycle your CLA supplementation. Take it for 4-6 weeks at a time and then have a 2-4 week break before starting again. This can help to reduce the potential side effects and ensure that you are getting the most benefits.
How Tasty Is CLA?
Conjugated linoleic acid is not a supplement that you take for the taste. It has a slightly nutty flavor, but it is generally not considered a pleasant-tasting supplement. That being said, there are some flavored varieties of CLA available which can make it more palatable. Additionally, many people find that taking CLA with other supplements, like a protein shake, can help to mask the taste.
Limitations Of CLA
Although conjugated linoleic acid appears to have numerous benefits, there are also some potential limitations to consider. One of the main concerns with using CLA supplements is that they can increase your risk of certain side effects. Additionally, it is not clear whether taking high doses of CLA for extended periods of time may be harmful. Finally, it is important to remember that dietary supplements are not regulated by the FDA. It is important to make sure that you are buying from a reputable source.
Overall, conjugated linoleic acid appears to have numerous potential benefits for weight loss and overall health. However, it is important to talk to your doctor before starting any new supplementation regimen. There may be some risks involved. Additionally, it is best to cycle your supplementation and take it for only a few weeks. Do so to reduce the potential side effects.
Conclusion
CLA is a popular dietary supplement that has been shown to have numerous potential benefits for weight loss. It can help to boost metabolism, increase fat burning, reduce inflammation, and improve muscle recovery time. However, it is important to remember that supplements are not regulated by the FDA. It is important to make sure you are purchasing from a reputable source.
Consider contacting FitMantra for additional information on nutrition and fitness. You can also get in touch with their nutrition experts through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals. You can also lose weight with the help of our weight loss program. Download our Fitness app on Android to learn more about us.