Someone emailed me to ask me my thoughts on CLA (Conjugated
Linoleic Acid) for weight loss after seeing it mentioned on Dr. Oz. Here is my take on it:
CLA is one of the only weight loss supplements
that has been researched extensively and while the results look very promising,
they are still inconclusive. CLA is a naturally occurring free fatty acid that
is found in dairy products and meat. It is actually considered a trans fatty
acid but not a harmful one like the ones in processed foods and margarine. It
works by stopping small fat cells from getting larger, although the mechanism
by which it does this is not fully understood.
So what is the benefit of taking CLA? Studies have shown that it increases lean muscle gain and fat loss in the abdominal region. It also helps people from regaining fat after dieting. CLA can also increase your immune system and there are some anti-cancer claims out there (obviously needs proper studies to back those claims up). Some studies have shown an increase in insulin resistance if taken long term while other studies have shown no effect on insulin uptake. This is the main reason I don't take it myself, my body is resistant enough to insulin so I don't want to take a chance. You take CLA in divided doses throughout the day and it seems that the most effective dose is 3.4 grams a day (that would be 4 x 1000 mg capsules to get the proper amount of actual CLA).
My experience from talking to health food store personnel is that CLA works but it takes up to 2 months to notice any difference and the difference is not dramatic. As a supplement taken while following a healthy diet and exercise program, I think this shows promise. As a magic bullet, keep looking.
So what is the benefit of taking CLA? Studies have shown that it increases lean muscle gain and fat loss in the abdominal region. It also helps people from regaining fat after dieting. CLA can also increase your immune system and there are some anti-cancer claims out there (obviously needs proper studies to back those claims up). Some studies have shown an increase in insulin resistance if taken long term while other studies have shown no effect on insulin uptake. This is the main reason I don't take it myself, my body is resistant enough to insulin so I don't want to take a chance. You take CLA in divided doses throughout the day and it seems that the most effective dose is 3.4 grams a day (that would be 4 x 1000 mg capsules to get the proper amount of actual CLA).
My experience from talking to health food store personnel is that CLA works but it takes up to 2 months to notice any difference and the difference is not dramatic. As a supplement taken while following a healthy diet and exercise program, I think this shows promise. As a magic bullet, keep looking.
No comments:
Post a Comment