Does Conjugated Linoleic Acid Work?

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 will not make you lose weight but may help you lose fat. It is often taken by men who are looking to lose weight and build muscle at the same time, but it can also be useful for anyone who is overweight and under-exercised, as any increase in muscle will increase metabolism, burning more calories.

Like many natural weight loss products, Conjugated Linoleic Acid (CLA) combined with a healthy, flexible diet can lead to progressive weight loss over the long term and help you get out of the yo-yo diet cycle where you consistently lose and gain the same 10, 20 or 50 pounds. Yoyo diets are very bad for your health. It is better to stay overweight than to keep 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 run is the no diet, where instead of eating special foods and banning others, you eat slightly smaller amounts of a healthy, normal diet. If you currently live entirely on pizza, fries and chocolate, then okay, some changes may be overdue. But you can still have small portions of all these foods from time to time. If this is the type of diet you want, ALC can help you strengthen your plan by increasing your fat loss. Dr. Michael Pariza, of the University of Wisconsin-Madison, told the American Chemical Society that CLA "doesn't make a fat cell grow small. Rather, it prevents a small fat cell from getting fatter."

Numerous studies have been done on CLA. A study published in the Journal of Nutrition found that people taking CLA lost an average of six pounds more body fat than a group taking a placebo. Researchers found that it took about 3.4 grams of CLA per day to be effective. CLA is found in food, especially meat and dairy products, but supplementation is needed for most people to reach this level.

Another study from Purdue University in Indiana found that CLA improved insulin levels in about two-thirds of people with diabetes and slightly lowered their blood sugar and triglyceride levels, suggesting it may help maintain normal insulin levels. But check with your doctor before taking supplements if you have diabetes.

There's no magic pill for weight loss, but if you're ready to make a commitment to reduce your body fat permanently, CLA can help. Keep in mind that its main effect is to convert fat into muscle, which alone will not weigh less. But your body will look thinner and feel healthier if you do this, and combined with a good weight control diet, conjugated linoleic acid can also help you reach your ideal weight.

 Does conjugated linoleic acid work?