A study published in the "Journal of Nutrition" stated that conjugated linoleic acid, or CLA, commonly known to reduce fat in animals, also reduces fat in humans. CLA is a type of omega-6 fatty acid. It is essential for the body because humans do not produce enough on their own. CLA is primarily received through your dietary intake. Combined with a healthy diet and exercise routine, CLA can help you reduce body fat.
Fat Reduction
Although CLA is a type of fat, it helps to reduce fat mass. Both short-term and long-term use of CLA helps to reduce body fat and does not compromise lean muscle. A 2000 study published in the "Journal of Nutrition" also indicated that the best results were seen in participants who consumed the highest doses of CLA. Another study published in the "American Journal of Clinical Nutrition" in 2004 showed a decrease in body fat for individuals who took CLA regularly for year. If you are overweight and looking for help losing a few pounds, incorporating CLA into your daily routine may help you get on the right track.
How to Incorporate CLA
Unfortunately, Americans do not get a high amount of CLA in their diets. Animal products like beef, cheese, milk and other dairy products contain CLA. Grass-fed cows produce the highest concentration of CLA, but it is common for American cows to be fed with other mixed grains. In the 2000 "Journal of Nutrition" study, participants saw results when 3.4 g of CLA was consumed daily. Begin by adding CLA into your diet slowly. Consume with other foods to avoid possible stomach-related side effects. If you don't consume animal products, you can also consider consuming CLA in supplement form.
Side Effects
For the most part, CLA is safe when taken in healthy doses. Most side effects are mild and include nausea and fatigue. Slowly including CLA into your diet can help reduce these side effects. On the more serious side, CLA can also raise cholesterol levels. Prolonged use of CLA showed an increase in bad cholesterol and a decrease in good cholesterol. Whether or not you have a history of heart disease, you should monitor your cholesterol when using CLA.
Safety
Before you make any dietary changes, you should consult your physician. Your doctor can help you determine if CLA is the right product for you. When taking CLA be sure to stick to the dosage recommended by your doctor. Too much CLA can increase your likelihood of experiencing unpleasant side effects. If you are overweight or obese, understand that CLA will not remove all unwanted fat. CLA should be used in conjunction with a healthy diet and exercise program for best results.
References
- "Journal of Nutrition"; Conjugated Linoleic Acid Reduces Body Fat Mass in Overweigth and Obese Humans; December 2000
- "American Journal of Clinical Nutrition"; Conjugated Linoleic Acid Supplementation for 1yr Reduces Body Fat Mass in Healthy Overweight Humans; June 2004
- The American Journal of Clinical Nutrition; Effect of Conjugated Linoleic Acid on Body Fat Accretion in Overweight or Obese Children; February 2010
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