Jeffrey Salazar
Conjugated Linoleic Acid (CLA) is a type of fat found naturally in foods such as meat, eggs, and dairy products. CLA is marketed as a supplement that helps with weight loss, decreasing body fat, and increasing lean body mass. While some studies have shown that CLA can help with weight loss, others have found no significant effect. There is also conflicting evidence on CLA's effects on cardiovascular risk factors. When considering taking CLA, it is important to consult a physician and be clear about your goals. While CLA can be beneficial for some people, it may not be suitable for everyone, especially those with certain medical conditions.
| Characteristics | Values |
|---|---|
| What is CLA | Conjugated Linoleic Acid |
| Found in | Cow's milk, beef, meat, eggs, sunflower oil, safflower oil, mushrooms, grass-fed animal products |
| Benefits | Weight loss, decreasing body fat, increasing lean body mass, reducing inflammation, improving bone mass, protecting against cancer and cardiovascular disease |
| Dosage | 3.2-3.4g per day |
| Side effects | Fatigue, heartburn, diarrhea, nausea, indigestion, elevated blood sugar levels, impacted good cholesterol levels, high C-reactive protein in urine |
What You'll Learn
CLA's benefits for keto
CLAs Benefits for Keto
The ketogenic diet is a low-carb, high-fat diet that offers many health benefits. Conjugated linoleic acid (CLA) is a type of polyunsaturated fat found in meat and dairy products. While there is limited research on the effects of CLA specifically on keto, here are some ways in which it may benefit those following a keto diet:
- Weight Loss and Appetite Suppression: CLA has been shown to aid in weight loss, particularly by reducing body fat in the abdominal cavity. This is beneficial for those on keto as the diet aims to shift the body's metabolism away from carbs and towards fat burning. CLA may also help suppress appetite, making it easier to stick to the keto diet.
- Improved Heart Health: CLA has been linked to improved heart health by reducing cholesterol levels and lowering the risk of cardiovascular disease. This is especially relevant for keto dieters as the diet includes a significant amount of fat, and there are concerns about potential negative impacts on heart health.
- Blood Sugar Control: CLA can help lower blood sugar levels and improve insulin sensitivity, which is beneficial for those with diabetes or prediabetes. The keto diet is often recommended for blood sugar control, and CLA may enhance these benefits.
- Anti-Inflammatory Effects: CLA has anti-inflammatory properties, which can be advantageous for keto dieters as the diet may cause initial side effects such as the "keto flu," which includes symptoms like digestive discomfort and decreased energy.
- Neuroprotective Benefits: Some studies suggest that CLA provides neuroprotective benefits, helping to strengthen and protect brain and nerve cells. This is particularly relevant for the keto diet as it was originally developed to treat neurological conditions like epilepsy.
- Cancer Treatment: CLA is being explored as a potential complementary treatment for cancer. The keto diet is also being studied for its potential in cancer treatment, and CLA may enhance the anti-cancer effects of the diet.
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Natural sources of CLA
Conjugated linoleic acid (CLA) is a type of polyunsaturated fat, specifically an omega-6 fatty acid. It is mostly found in the fatty meat and dairy of ruminant animals. CLA is believed to have various health benefits and is a popular weight-loss supplement.
The main natural dietary sources of CLA are dairy products and meat from cows, goats, and sheep. The CLA content is 300-500% higher in beef and dairy from grass-fed cows than grain-fed cows. The average daily intake of CLA is approximately 152-212 milligrams for non-vegetarian women and men.
- Lamb contains the highest levels of CLA of any food. You'll get 4-19.0 mg of CLA per gram of fat content.
- Grass-fed butter contains up to 110 mg per tablespoon or 12 mg/gram of fat.
- Fatty cuts of grass-fed steak, such as ribeye, are an excellent source of CLA. A four-ounce serving of grass-fed ribeye steak contains up to 430 mcg of CLA.
- Fatty, ripened cheeses like Blue, Brie, Edam, and Swiss are fantastic sources of CLA. Studies show that the CLA content of these cheeses ranges from 3.59 to 7.96 mg/g of fat.
- Ice cream has been shown to contain 3.6 mg of CLA per gram of fat, and this can increase when choosing grass-fed cream.
- Eggs, especially from grass-fed chickens, are another source of CLA. It is found in the egg yolk, and the CLA content remains even after frying.
- Milk, especially from grass-fed cows, contains high amounts of CLA. Cow's milk contains 5.5 milligrams of CLA per gram of fat.
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CLA supplements
CLA, or Conjugated Linoleic Acid, is a type of fat that is naturally found in beef and dairy products. It is believed to help reduce body fat deposits and improve immune function. It is also often used for bodybuilding and fitness, although there is limited scientific evidence to support these uses.
The effects of CLA are considered marginal and not worth considering for weight loss. However, some people believe that it is an effective supplement for keto dieters. It is available in softgel form and is derived from non-GMO safflower oil. It is recommended to take 3 softgels, 1 to 2 times daily, preferably 1 hour before meals.
There are mixed reviews on the performance of CLA supplements. Some customers have reported side effects such as stomachaches, nausea, and headaches. It is advised to consult a physician before taking CLA supplements, especially for those who are pregnant/nursing, taking medication, or have a medical condition.
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Side effects of CLA
CLA is a natural supplement that has been shown to be an efficient, potent and convenient fat loss and bodybuilding supplement. It is derived from natural sources and formulated with natural ingredients. It is a trans fatty acid that is derived from omega 6, an essential fatty acid that is obtained from pasture fed animals. It is generally considered a safe and effective supplement if used in line with the directions. However, CLA may be associated with some side effects if taken above the recommended dosages and in people with certain medical conditions.
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CLA and weight loss
Conjugated linoleic acid (CLA) is a type of fat found naturally in meat, dairy, and eggs. CLA is marketed as a weight-loss supplement, with the purported benefit of reducing body fat and increasing lean body mass. CLA is also found in safflower oil and sunflower oil, which are often used as placebos in studies of CLA supplements.
CLA has been shown to reduce body fat in animals, but the evidence in humans is less promising. Some studies have shown that CLA supplementation can reduce body fat mass in humans, but others have shown no change in body composition or weight. The effects of CLA on body composition seem to be marginal, and there is no consensus on the optimal dosage or duration of supplementation.
In addition, there is conflicting evidence on CLA's effects on cardiovascular risk factors, and it may cause liver damage in some cases. Overall, the science does not strongly support the use of CLA for weight loss or fat reduction.
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Frequently asked questions
CLA stands for Conjugated Linoleic Acid, a naturally occurring fatty acid that helps reduce body fat and increase lean body mass.
CLA has been shown to offer several health benefits, including protection against cancer, improving bone mass, and reducing inflammation. It also helps with weight loss by maintaining adequate insulin levels.
CLA affects body fat stores through two mechanisms. Firstly, it makes fat cells less willing to store fat by influencing the enzymes that control fat growth. Secondly, it increases the body's rate of fat burning.
CLA is commonly found in cow's milk, beef, and other types of meat, as well as eggs, sunflower oil, safflower oil, and mushrooms. Grass-fed animal products have higher CLA content.
Some people have reported mild side effects such as heartburn, diarrhea, nausea, and indigestion. It is recommended to consult with a physician before starting a CLA regimen and to stop taking it if you experience elevated blood sugar levels or changes in cholesterol levels.
