Keto Dieting: Using Clas To Achieve Your Goals

Conjugated Linoleic Acid (CLA) is a type of fat found naturally in foods such as meat, eggs, and dairy products. It is also available as a supplement. CLA has been shown to help reduce body fat and increase lean body mass. While some people take CLA supplements while following a keto diet, others believe it is overrated and not worth the money. There have been conflicting results from studies investigating the effects of CLA on body composition and weight.

CLA's benefits for keto

The ketogenic diet has been found to have many health benefits, including:

• Weight loss: The keto diet can help people lose weight by boosting metabolism and reducing appetite.
• Improved heart health: The keto diet can help lower cholesterol and improve heart health.
• Reduced risk of certain cancers: The keto diet may help prevent or treat certain cancers by causing oxidative stress in cancer cells and lowering insulin levels.
• Improved brain function: The keto diet has been found to improve brain function and protect brain cells.
• Reduced seizures: The keto diet can help reduce seizures in people with epilepsy, especially children.
• Improved PCOS symptoms: The keto diet can help reduce insulin levels, which may play a role in polycystic ovary syndrome (PCOS).
• Reduced inflammation: The keto diet can help reduce inflammation in the body.
• Improved body composition: The keto diet can help increase muscle mass and reduce fat mass.

CLA's side effects

While the research on the side effects of CLAs is not yet conclusive, there are some adverse effects that have been observed.

CLAs may cause systemic inflammation and insulin resistance. One study also suggests that CLAs may worsen fatty liver disease. Another study observed that CLA supplementation induced both non-enzymatic and enzymatic lipid peroxidation, which was suggested to cause cell damage.

Some studies have also reported mild to moderate side effects such as abdominal irritations, laxative effects, flatulence, gas bloating, indigestion, diarrhea, and nausea.

It is important to note that the side effects of CLAs may be dose-dependent, and more research is needed to fully understand their safety and efficacy.

Natural sources of CLA

Conjugated linoleic acid (CLA) is a type of polyunsaturated fat, specifically an omega-6 fatty acid. CLA is found in dairy products and meat from ruminant animals, such as cows, goats, and sheep. The CLA content in these foods is influenced by the animal's diet, with grass-fed animals containing more CLA than grain-fed animals. Here are some natural sources of CLA:

Grass-Fed Dairy and Meat Products

Grass-fed dairy and meat products, such as milk, butter, and beef, are excellent sources of CLA. Studies have shown that grass-fed meat and dairy provide 300-500% more CLAs than grain-fed varieties. The CLA content in beef and dairy from grass-fed cows can be up to 500% higher compared to grain-fed cows.

Eggs

Eggs, particularly those from grass-fed chickens, are another natural source of CLA. CLA is found in the egg yolk, and it remains present even after frying. Fortifying eggs with CLA has been explored as a way to improve CLA levels in the human diet.

Lamb

Lamb contains the highest levels of CLA among food sources. You can expect to get between 4 and 19.0 mg of CLA per gram of fat content in lamb.

Cheese

Fatty, ripened cheeses are also rich in CLA. Blue, Brie, Edam, and Swiss cheeses have been found to contain higher CLA concentrations than other varieties.

Other Sources

Other natural sources of CLA include ice cream, particularly when made with high-quality grass-fed cream, and smaller amounts can be found in grass-fed lamb, veal, turkey, and seafood.

CLA dosage

Conjugated Linoleic Acid (CLA) is a popular supplement for those following a keto diet. CLA is a mixture of at least 28 positional and geometric isomers of linoleic acid, an essential omega-6 polyunsaturated fatty acid. CLA has been shown to reduce body fat and increase muscle mass.

The two main isomers which influence the most physiological effects are Cis-9, trans-11-CLA (t11) and trans-10, Cis-12-CLA (t10). t10 has been shown to reduce body fat gains, while t11 enhances feeding efficiency and growth.

The recommended dosage of CLA varies across studies, ranging from 1.4g to 6.8g per day. However, no additional effect on body fat mass has been observed beyond doses of approximately 3.2 to 3.4g per day. For optimal results, it is recommended to take 2 soft gels with meals 1 to 3 times daily, totalling between 1.8 to 7g of CLA per day.

It is important to note that consuming CLA does not guarantee weight loss. It should be combined with a good diet and exercise regime to effectively reduce body fat and support lean muscle growth.

CLA alternatives

While CLA (conjugated linoleic acid) supplements are often marketed as weight-loss aids, their effectiveness is questionable. Some people report positive results, but others find them ineffective or even harmful. If you're considering alternatives to CLA supplements, here are some options to explore:

• Ephedrine, yohimbine, and caffeine stack: This combination of supplements may provide faster and more significant fat-reduction results than CLA, as suggested by a user. However, it's important to approach this stack with caution, as improper use of ephedrine has led to fatal consequences in the past.
• Diet and Exercise: While it may seem obvious, a diligent caloric deficit, achieved through a combination of a controlled diet and regular exercise, is a proven method for weight loss. This approach may be more effective and safer than relying solely on supplements.
• Omega-3 Fatty Acids: When following a keto diet, it is generally recommended to prioritize omega-3 fatty acids over omega-6. Omega-3 sources, such as fish oil supplements or fatty fish like salmon, can help support overall health and may contribute to weight loss.
• Carnitine: This supplement may help optimize the metabolic pathway that utilizes fatty acids for energy. However, note that this pathway is different from ketogenic metabolism, so it may be less relevant in a state of ketosis.
• Other Weight Loss Supplements: There are various other weight loss supplements available on the market, such as green tea extract, Garcinia Cambogia, or 5-HTP. However, it's important to thoroughly research these products before use, as their effectiveness and safety profiles can vary.
• Healthy Lifestyle Changes: Instead of solely focusing on supplements, consider adopting healthy lifestyle habits. This includes getting adequate sleep, managing stress, and incorporating physical activities you enjoy into your routine. These changes can positively impact your overall health and may contribute to weight loss.

Remember, when considering any supplement or lifestyle change, it's always advisable to consult with a healthcare professional, especially if you have a medical condition or are taking medication.

Frequently asked questions