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 many
natural weight loss products, conjugated linoleic acid (CLA) combined with a
flexible healthy eating plan can lead to gradual long term weight loss and help
you get out of the yoyo dieting cycle where you are constantly losing and
gaining the same 10, 20 or 50 pounds. Yoyo dieting is very bad for the health.
It is better to remain overweight than to keep on losing and gaining, losing
and gaining.
Most
experts (unless they are trying to sell you something) agree that the diet that
works best in the long term is the non-diet, where instead of eating special
foods and banning others, you eat slightly smaller quantities of a normal
healthy diet. If you are currently living entirely on pizza, fries and
chocolate, then okay, some changes may be overdue. But you can still have small
portions of all of those foods from time to time. If this is the kind of diet
that you want, then CLA can help reinforce your plan by boosting your fat loss.
Dr Michael Pariza of University of Wisconsin-Madison reported to the American
Chemical Society that CLA "doesn't make a big fat cell get little. What it
rather does is keep a little fat cell from getting big."
Many
studies have been done on CLA. One study published in the Journal of Nutrition
found that people taking CLA lost on average six pounds of body fat more than a
group that took a placebo. The researchers discovered that you need around 3.4
grams of CLA per day for it to be effective. CLA is found in food, especially
meat and dairy products, but supplementation is necessary for most people to
reach that level.
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.
There are
no magic pills for weight loss but if you are willing to commit to reducing
your body fat permanently, CLA may help you. Keep in mind that its main effect
is to convert fat to muscle, which by itself will not weigh any less. But your
body will look slimmer and feel healthier if you do this, and combined with a
good weight control eating plan conjugated linoleic acid can help you move
toward your ideal weight too.