Conjugated linoleic acid is a natural substance found in many of our foods that according to many studies can reduce fat and improve muscle mass in the body. Taken as a supplement with no change in eating or exercise habits, it would not make you lose weight but it could help you lose fat. It is often taken by men looking to lose weight and bodybuild at the same time, but it can also be useful for anyone who is overweight and under-exercising, as any increase in muscle will increase the metabolism, burning more calories.
Like other healthy natural weight loss supplements, conjugated linoleic acid (CLA) can be used in support of a healthy eating plan for gradual weight loss, and will help you to break out of the vicious up and down cycle of gaining and losing weight that following fad diets can get you trapped in. It’s better to stay overweight then to keep losing and gaining weight, and if you want to lose weight, following a gradual weight loss program supported by supplements like CLA is undoubtedly for the best.
Real experts, who actually care about being healthy rather thanjust the amount of money they can make from their fat loss book, will tell you that the best, most effective diet to use is… none at all! You should just eat your normal diet, but a little bit less of it. Obviously if you are living on pizza and ice cream, you need to be making some changes anyway, but apart from that there’s not much to do. If you want to go this way, then CLA can help you – while there are no miracles, it still can shift the balance a bit so that your body starts losing fat instead of gaining it.
There have been many studies done on the effects of CLA supplements. On the whole, the test results have been positive, showing that taking 3-4 grams of CLA per day (either in food or as supplements, although for most people supplementation is necessary) can cause noticeable fat loss over the long term, compared to taking a placebo. A study in the Journal of Nutrition showed that people taking CLA supplements lost, on average, six pounds more fat than they would have without it.
Another study at Purdue University, Indiana, found that CLA improved insulin levels in about two-thirds of diabetics, and slightly decreased their blood glucose level and triglyceride levels, suggesting that it may help to maintain normal insulin levels. But see your doctor before taking any supplements if you have diabetes.
Naturally there isn’t a magic solution that will instantly make fat evaporate, but if you are willing to commit to the long haul, taking a CLA supplement might help you. Keep in mind that its main purpose is to make your body replace fat with muscle, which will make you slimmer and healthier, but not actually weight any less on the scales. Combine it with a good healthy diet plan, and you’ll soon reach your idea weight.