Cla And Keto: Weight Loss Superchargers?

Conjugated linoleic acid (CLA) is a type of fatty acid found in meat and dairy products. Marketed as a weight-loss supplement, CLA is believed to assist in reducing body fat and building muscle. While some studies have shown positive results in animals, the evidence for its effectiveness in humans is less promising. Human studies have shown only modest weight loss, with one study showing an average weight change of just one pound in four weeks. Additionally, there are concerns about the safety of CLA supplements, with some research suggesting they may cause inflammation and liver damage. As such, it is recommended that individuals consult a healthcare professional before taking any supplements.

CLA is a type of fatty acid found in meat, dairy, and supplements

Conjugated linoleic acid (CLA) is a type of fatty acid found in meat, dairy, and supplements. CLA supplements are marketed as a weight loss aid, with the promise of decreasing body fat and increasing lean body mass. CLA is found naturally in meat and dairy products, with higher amounts present in grass-fed animal products.

While CLA has been shown to reduce body fat and increase lean mass in animal studies, the results in human studies have been less conclusive. Some human studies have shown modest weight loss benefits, with participants losing an average of 0.11 pounds per week with CLA supplementation. However, other studies have shown no change in body composition or weight when compared to a placebo.

It's important to note that the form of CLA found in supplements is different from the form found naturally in foods. CLA supplements have been associated with negative side effects, such as increased inflammation and potential liver damage, while CLA from food sources has not been linked to these issues.

Overall, while CLA may have some potential for weight loss, the evidence is mixed, and it is not considered a very effective method for weight loss. It is always recommended to consult with a healthcare professional before taking any supplements.

CLA may help reduce body fat and increase lean body mass

Conjugated Linoleic Acid (CLA) is a type of fat found naturally in meat, milk, eggs, sunflower oil, safflower oil, and mushrooms. CLA is marketed as a diet supplement that helps with weight loss, decreasing body fat, and increasing lean body mass (muscle). CLA supplements first hit the market as weight loss miracle drugs after being proven effective in mice in 1987. However, the effects of CLA on weight loss in humans are less promising.

Multiple studies have shown that CLA supplementation reduces body fat in animals. For example, a study in pigs showed that CLA decreased fat growth in a dose-dependent manner, meaning that increased doses resulted in decreased gains in body fat. Another study in mice found that supplementing with CLA for six weeks reduced body fat by 70% compared to a placebo.

However, the evidence for CLA's effectiveness in humans is less conclusive. While some studies have shown a modest weight loss benefit, others have shown no change in body composition or weight when comparing CLA supplementation to a placebo. For example, a study in obese men found that CLA supplementation resulted in an average weight change of just one pound in four weeks. Another review of 18 high-quality human studies found that those who supplemented with 3.2 grams of CLA per day lost an average of only 0.11 pounds per week compared to a placebo.

Some studies have also found potential negative side effects of CLA supplementation. For example, CLA has been associated with increased levels of C-reactive protein, indicating inflammation in the body, and increased liver enzymes, suggesting inflammation or possible liver damage.

Overall, while CLA may help reduce body fat and increase lean body mass, the evidence is mixed, and there may be potential risks associated with supplementation. It is always recommended to consult with a healthcare professional before taking any dietary supplement.

Human studies have not proven CLA's efficacy or safety

Human studies have not proven the efficacy or safety of CLA supplements for weight loss. While CLA may aid in weight loss, the evidence is conflicting.

Some studies have shown that CLA supplementation can reduce body weight in humans, but the results are modest at best. For example, one study found that those who took 3.2 grams of CLA per day lost an average of 0.11 pounds per week, which is less than half a pound per month. Another study found that taking 2.4-6 grams of CLA per day for 6-12 months reduced body fat by 2.93 pounds, which is a relatively small amount compared to a placebo.

Additionally, the weight loss associated with CLA supplementation does not seem to be linked to improved glucose metabolism, as is the case with calorie restriction. Instead, it is associated with insulin resistance, a condition where cells do not respond adequately to insulin and cannot easily take up glucose from the blood.

Furthermore, there is conflicting evidence on the effects of CLA on cardiovascular risk factors such as HDL, LDL, triglycerides, and apo-B. Some studies have shown slight increases, decreases, or no changes in these markers.

When it comes to safety, there is some concern that CLA supplementation may cause inflammation and liver damage. Some studies have found an association between CLA supplementation and increased levels of C-reactive protein, indicating inflammation in the body. Chronic inflammation is linked to several diseases, including obesity, cancer, and heart disease. Additionally, another meta-analysis found that CLA supplementation was associated with a significant increase in liver enzymes, suggesting possible liver damage.

Overall, while CLA may have some weight loss benefits, the evidence is not conclusive, and there are potential side effects that need to be considered. More research is needed to fully understand the efficacy and safety of CLA supplementation in humans.

CLA may cause inflammation and increased fat in the liver

Conjugated Linoleic Acid (CLA) is a natural fatty acid found in meat and dairy products. While it is not an essential nutrient, it is often taken as a dietary supplement for its purported fat-burning benefits. However, the evidence for its effectiveness in humans is less promising than in animals, and it may have some harmful side effects.

Some studies have shown that CLA may cause inflammation and increased fat in the liver. In animal studies, CLA supplementation has been linked to liver enlargement and hepatic steatosis. In a study on mice, CLA supplementation reduced body fat by 70% compared to a placebo, but it also caused an increase in liver weight. Similar findings have been observed in hamsters, where CLA supplementation led to liver hypertrophy.

In human studies, CLA supplementation has been associated with an increase in liver enzymes, suggesting inflammation or possible liver damage. Additionally, CLA supplementation may worsen insulin resistance and lower "good" HDL cholesterol, which can have negative health consequences.

The potential side effects of CLA supplementation are important to consider, especially when compared to the modest weight loss benefits observed in human studies. While CLA may help reduce body fat, the evidence is conflicting, and the potential risks may outweigh the benefits. As such, it is recommended to consult a healthcare professional before taking any supplements, and to prioritize incorporating CLA-rich foods into your diet rather than relying on supplements.

CLA may not be suitable for those with high cholesterol

Conjugated linoleic acid (CLA) is a type of omega-6 fatty acid that has been linked to several health benefits, including weight loss and improved athletic performance. While CLA is found naturally in meat and dairy products, it can also be taken as a dietary supplement. However, it is important to note that the effects of CLA on weight loss are more pronounced in animals than in humans.

When it comes to cholesterol, the impact of CLA is less favourable. Studies have shown that CLA supplementation can lower levels of HDL cholesterol, the "good" cholesterol, in the blood. This means that people with high cholesterol should be cautious about taking CLA supplements, as it may further reduce their HDL levels.

The reason for the decrease in HDL cholesterol is believed to be the different forms of CLA isomers used in supplements compared to those found naturally in food. CLA supplements are created from oils high in linoleic acid, such as soybean, safflower, sunflower, and corn oils. The mixture of isomers in these supplements differs from those found in natural CLA sources, which may explain the discrepancy in health benefits.

In addition to lowering HDL cholesterol, CLA supplementation has been associated with increased inflammation and poor blood sugar control. These factors can further contribute to cardiovascular risks, especially for individuals already at risk for heart disease.

Therefore, while CLA may offer some health benefits, it is not recommended for those with high cholesterol due to its potential negative impact on HDL levels and other cardiovascular risk factors. It is always advisable to consult with a healthcare professional before taking any supplements, especially if you have existing health concerns.

Frequently asked questions