What is CLA, how does it work to lose weight?

Definition

CLA is better known to many as conjugated linoleic acid (CLA). This group of acids consists of an unsaturated fatty acid, which is arranged around the linoleic acid.
CLA mainly forms in the stomachs of ruminants and thus enters milk and meat products, which in turn causes CLA to enter human food, ie the body.

What is CLA, how does it work to lose weight?



CLA(Conjugated Linoleic Acid )

No studies on the effects on health have shown any positive effects on human health. Neither body weight, lean body mass (LBM), fat-free body mass, insulin sensitivity and even antioxidant protection mechanisms have been shown to have positive effects. Also in the immune system, no improvements could be found.
However, there are studies in the field of strength training and bodybuilding, which can prove a positive effect on fat-free mass and muscle growth. In sports, CLA is often taken as a dietary supplement to reduce fat mass. Another study showed that the energy balance is also positively influenced by CLA so that more calories are burned.

Effects of CLA(Conjugated Linoleic Acid )

CLA is also known as conjugated linoleic acid and is intended to prevent and prevent breakdown processes, increase protein production and improve fat loss.

In many diets, the fat cells are only emptied and not degraded, so they are still in the body and just waiting to be refilled. CLA is supposed to reduce fat cells and thus reduce fat throughout the body. At the same time, CLA can ensure that the muscle mass is increased.

Another important feature of CLA is the reduction in the likelihood of arteriosclerosis (vascular congestion) because CLA binds the fats (lipids) floating in the blood, preventing them from attaching to the vessel walls. CLA can also help contain free radicals and balance cholesterol levels.

Features of CLA(Conjugated Linoleic Acid ) to lose weight

In scientific animal experiments, the effects of CLA could be investigated. The following positive characteristics were proven:

Anticancerogenic effects (= anticancer effect)
Reduction of body fat (to some extent by increase in muscle mass, less often by weight loss)
Protection against calcification in the area of the heart (= arteriosclerotic changes of the arteries of the heart)
Increase in muscle mass
Normalization of blood sugar levels
Scientific studies in humans have shown a positive effect on the increase in protein biosynthesis by CLA, which can be counteracted protein and muscle degradation. Also, the increase of muscle mass could be proven in some studies.

The increase in muscle mass under CLA substitution is of particular interest to bodybuilders. The supplements are usually chemically synthesized, so the mode of action does not necessarily have to match CLA from natural sources. Again, there is a lack of scientific studies and long-term observations. CLA is sufficient, possibly as a result of food

Dosage of CLA(Conjugated Linoleic Acid )

The dosage of CLA should be around 3.4 grams per day in healthy individuals. This is 3400 milligrams of CLA. Since CLA is found in thistle oil or sunflower oil, it can be used in the supplementation on these two agents.
However, both oils contain a different concentration of CLA, so you should first calculate how much oil you need in which variety.
Sunflower oil is cheaper and easier to get than thistle oil. However, thistle oil is richer in CLA than sunflower oil.
One gram of sunflower oil CLA contains 400 milligrams of pure CLA, whereas one gram of thistle oil contains twice as much (800 milligrams) of CLA.

For example, if you want to consume three grams of CLA every day, you should eat 3855 milligrams of thistle oil, as 1285 milligrams thistle oil contains exactly 1000 milligrams (one gram) of CLA.

If you are unsure about the dosage, you should definitely ask your doctor for advice before you simply do any dosage.

CLA as capsules

Lack of CLA and essential fatty acids, in general, may be due to a low-fat diet or too one-sided fat intake. This is especially dangerous for people who are on a low-fat diet for a long time or for athletes who also consume very little fat.
If one belongs to the mentioned risk groups or for other reasons a lack of CLA can result, then it is possible to supplement these by the intake of CLA capsules purposefully. The commercially available capsules are usually taken a few times a day, depending on the concentration per capsule. It is recommended to take with meals. The capsule should be swallowed with plenty of water. The substances contained in the capsules in addition to the conjugated linoleic acid can lead to allergies. Here you should follow the instructions of the manufacturer and read the product information carefully.

How should CLA be taken?

Various manufacturers offer preparations in the form of gels and soft gel capsules with different content of conjugated linoleic acid. To ensure safe use, attention should be paid to the instructions in the leaflet when taking it. The capsules contain between 600 and 1000 mg of CLA, the recommendations are around 3000-6000 mg per day over a period of several weeks to have a significant effect.
The capsules are taken with a glass of water, if possible at meals in the morning and in the evening.
Many products, especially from drugstores, contain a very low dosage of unsaturated fatty acid. This requires the consumption of up to 6 or more capsules a day. In order to facilitate the intake, high-quality products with a higher content of CLA should be used.

Side effects

Side effects when taking CLA may include fatigue, gastrointestinal problems, diarrhea, stomach pain, cramps, headache, dry skin or dizziness. Following CLA intake, increased fatigue may occur, affecting physical performance. At the latest then one should take a lot of liquid and leave CLA once, or take a break. At high doses, the athlete may also develop insulin resistance because the pancreas is affected by the CLA.

What is CLA, how does it work to lose weight?

Continued use of CLA in high doses may cause diabetes to develop. However, this side effect has not been adequately investigated by studies. Even long-term studies on the side effects of CLA are not yet known. Before taking CLA you should ask your doctor for advice, especially if there are pre-existing conditions such as heart disease or diabetes in the family.

Serious side effects leading to discontinuation of CLA did not occur during the studies. This seems to result from the fact that the conjugated linoleic acids are essential as described and therefore generally ingested in the diet anyway. However, there may be rare cases of nausea in the daily intake of CLA. Furthermore, the substances contained in the capsules in addition to the CLA, a certain risk of side effects.

So it may happen that you are allergic to any of the additives. This could happen, for example, with gluten or soy or chicken protein, these substances may be contained in the CLA capsules depending on the preparation. Here it is recommended for known allergies, to read the ingredients of the preparations accurately and in the case of the case to refrain from the use of CLA or to choose another preparation.

Do CLA risks too?

In a healthy athlete who uses CLA according to the instructions of the manufacturer to supplement a balanced diet, CLA usually poses no serious health risks. However, there are some studies that suggest that high CLA doses may develop insulin resistance or affect insulin secretion. However, how high the risk is to develop diabetes by taking CLA is still unclear.
Also, the side effects that could occur with taking CLA should not be underestimated. Fatigue, cramps, gastrointestinal discomfort and dizziness can limit the physical performance of sports or even in everyday life.
CLA should only be taken after extensive consideration, they are by no means risk-free compared to natural fat sources.

In which sports is the intake of CLA useful?

CLA are essential fatty acids. These cannot be synthesized by the body itself and must be supplied through the diet. With a balanced diet, the intake of supplements is not essential.
To cover the daily requirement of fatty acids, natural foods such as fish, oil, nuts, meat and dairy products should be used. A low-fat diet can lead to a shortage of the essential for the metabolism building blocks.

What is CLA, how does it work to lose weight?

Athletes of all sports should provide their bodies with all the essential nutrients and enough energy in terms of nutrition for optimal performance.
A low-fat diet hinders endurance athletes as well as strength athletes who want to build muscle mass healthy. Even those who want to lose weight should not refrain from fats: The metabolism and thus the burning of fat reserves only works with the necessary fuel and fire accelerators.
Health athletes who use the positive effects of exercise and exercise on their cardiovascular and immune systems should also pursue a balanced diet.
The intake of nutritional supplements in all these models only makes sense if food coverage is not sufficiently guaranteed. A healthy lifestyle and diet should always be a priority when taking capsules.

How important is CLA in bodybuilding?

In the sports world, one is critical of the intake of CLA and other dietary supplements. Many athletes are in favor of taking supplements, especially if they are taking a high-calorie diet and a diet that is not very varied, for example in preparation for a competition. Here in weight training to dietary supplements, such as omega-3 fatty acids or CLA capsules are used. In general, taking supplements does not replace a balanced, protein and fat diet.
What is CLA, how does it work to lose weight?
Bodybuilders are particularly dependent on a high-protein diet and refrain from carbohydrate-containing foods. In order for the metabolism, digestion, cardiovascular system and other body systems to function smoothly, the intake of essential fatty acids is indispensable. These cannot be produced by the body itself and are involved in the synthesis of hormones in addition to the cell structure. Essential fatty acids should be supplied through a balanced diet, for example by eating fish, vegetable oils, nuts or nutmeg.
Naturally, CLA is found mainly in dairy products and meat. Anyone who reduces their intake of these foods as part of a strict low-calorie diet should use dietary supplements to meet their essential fatty acid needs. CLA and other supplements can be helpful here.
Generally, a balanced diet is preferable to taking supplements.

Can you also lose weight with CLA?

A weight loss results from a negative calorie balance. The body, therefore, gets less energy in the form of food than it needs for its metabolic processes and additional benefits during the day.
This requires a burning of the fat reserves, which leads to a lasting decrease. Thus, a decrease can only be achieved if the intake of calories through food is reduced. A decrease, by the intake of CLA capsules, is not possible.
What is CLA, how does it work to lose weight?


CLA capsules contain essential fatty acids that the body absolutely needs. Low-calorie diets often rely on a low-fat diet, while keeping the intake of essential fatty acids down. If these are not supplied in the form of food, such as fish, oil, nuts, dairy products, it may be necessary to resort to dietary supplements. As such, CLA capsules can help with weight loss.
However, one should prefer a moderate calorie-reduced and balanced diet. The decrease will then be slower but will lead to more stable success in the long term.


What is CLA, how does it work to lose weight? What is CLA, how does it work to lose weight? Reviewed by Jemi Culin on November 25, 2017 Rating: 5

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