Can CLA Help You Lose Weight?

jasperuk
jasperuk Posts: 29
in Food and Nutrition
Does anyone use a CLA supliment or know anything about them ???

Gavin

Replies

  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
    Doesn't work, save your cash.
  • laddyboy
    laddyboy Posts: 1,565 Member
    Matt is right. I tried it and didn't really see any difference.

    Diet and exercise works all the time. Stay true to the plan
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    I guess, if it means you can no longer affords the previous food intake due to buying it.
  • Chadomaniac
    Chadomaniac Posts: 1,785 Member
    i use CLA nd to be honest i dont know if im wasting my time ... dont think it works
  • FitBeto
    FitBeto Posts: 2,121 Member
    But moving and lifting are sooo much cheaper and effective!
  • HardLocker
    HardLocker Posts: 12 Member
    Neither CLA nor other products help you lose weight calorie deficit does
  • LizGozza
    LizGozza Posts: 45
    CLA is one of the only supplements out there that can AID you with your weight loss ALONG WITH with diet and exercise. Key here is, CLA assists in your diet and exercise plan, it is not a substitution.
    Basically, it helps to reduce a very small amount of fat over time, and helps to increase muscle mass, but again a small amount and over time.
    Again, none of that works without forming a diet plan and challenging exercise regime. You have to do all of the same work, it acts as a little extra push.
    It's not going to cancel out extra calories you consume, or make up for a missed workout.

    From Wiki, the site links go to the actual studies so you can read more. (http://en.wikipedia.org/wiki/Conjugated_linoleic_acid)

    "The effect of CLA on fat mass is modest and at the recommended dosage of 3.2g/day produces a statistically significant 90 g fat loss per week (ca. 1 lb in 5 weeks) as shown by a 2007 meta-analysis.[30] Doses higher than the recommended 3.2g do not seem to have any additional effects on body fat reduction. Another meta-analysis found that CLA supplementation produces about 1% increase in lean body mass per week"
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    Here's the Journal of the International Study of Sports Nutrition's stance;

    http://www.jissn.com/content/7/1/7/table/T3
    http://www.jissn.com/content/7/1/7

    "Conjugated Linoleic Acids (CLA)

    CLA is a term used to describe a group of positional and geometric isomers of linoleic acid that contain conjugated double bonds. Adding CLA to the diet has been reported to possess significant health benefits in animals [184,307]. In terms of weight loss, CLA feedings to animals have been reported to markedly decrease body fat accumulation [185,308].
    Consequently, CLA has been marketed as a health and weight loss supplement since the mid 1990s.

    Despite the evidence in animal models, the effect of CLA supplementation in humans is less clear. There are some data suggesting that CLA supplementation may modestly promote fat loss and/or increases in lean mass [190-192,309-314].

    Recent work suggested that CLA supplementation coupled with creatine and whey protein resulted in a increase in strength and lean-tissue mass during resistance training [315]. However, other studies indicate that CLA supplementation (1.7 to 12 g/d for 4-weeks to 6-months) has limited to no effects on body composition alterations in untrained or trained populations [190,310,316-324].
    The reason for the discrepancy in research findings has been suggested to be due to differences in purity and the specific isomer studied. For instance, early studies in humans showing no effect used CLA that contained all 24 isomers.
    Today, most labs studying CLA use 50-50 mixtures containing the trans-10, cis-12 and cis-9, trans-11 isomers, the former of which being recently implicated in positively altering body composition. This has been supported by recent work indicating that CLA (50:50 cis-9, trans-11:trans-10, cis-12) plus polyunsaturated fatty acid supplementation prevented abdominal fat increases and increase fat-free mass [325].
    However, it must be noted that this response only occurred in young obese individuals. Thus, CLA supplementation may have potential in the areas of general health and it is clear that research on the effects on body composition is ongoing and still quite varied. Further research is needed to determine which CLA isomer is ideal for ingestion and possibly if there are differential responses among lean or obese and old or young populations."

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