Conjugated linoleic acid is a natural substance found in many of our foods that according to many studies can reduce fat and improve muscle mass in the body. Taken as a supplement with no change in eating or exercise habits, it would not make you lose weight but it could help you lose fat. It is often taken by men looking to lose weight and bodybuild at the same time, but it can also be useful for anyone who is overweight and under-exercising, as any increase in muscle will increase the metabolism, burning more calories.

Like many natural weight loss products, conjugated linoleic acid (CLA) combined with a flexible healthy eating plan can lead to gradual long term weight loss and help you get out of the yoyo dieting cycle where you are constantly losing and gaining the same 10, 20, or 50 pounds. Yoyo dieting is very bad for health. It is better to remain overweight than to keep on losing and gaining, losing, and gaining.

Most experts (unless they are trying to sell you something) agree that the diet that works best in the long term is the non-diet, where instead of eating special foods and banning others, you eat slightly smaller quantities of a normal healthy diet. If you are currently living entirely on pizza, fries, and chocolate, then okay, some changes may be overdue. But you can still have small portions of all of those foods from time to time. If this is the kind of diet that you want, then CLA can help reinforce your plan by boosting your fat loss. Dr. Michael Pariza of the University of Wisconsin-Madison reported to the American Chemical Society that CLA "doesn't make a big fat cell get little. What it rather does is keep a little fat cell from getting big."

Many studies have been done on CLA. One study published in the Journal of Nutrition found that people taking CLA lost on average six pounds of body fat more than a group that took a placebo. The researchers discovered that you need around 3.4 grams of CLA per day for it to be effective. CLA is found in food, especially meat and dairy products, but supplementation is necessary for most people to reach that level.

Another study at Purdue University, Indiana, found that CLA improved insulin levels in about two-thirds of diabetics, and slightly decreased their blood glucose level and triglyceride levels, suggesting that it may help to maintain normal insulin levels. But see your doctor before taking any supplements if you have diabetes.

There are no magic pills for weight loss but if you are willing to commit to reducing your body fat permanently, CLA may help you. Keep in mind that its main effect is to convert fat to muscle, which by itself will not weigh any less. But your body will look slimmer and feel healthier if you do this, and combined with a good weight control eating plan conjugated linoleic acid can help you move toward your ideal weight too.

CLA for Fat Loss.

Conjugated Linoleic Acid should increase fat burning by something called the PPAR alpha receptors, according to science.

Over twenty intervention studies have focused on CLA’s ability to induce increased fat burning activity in the human body.

Just less than half of those demonstrated a statistical significance in support of the fat loss claims.

However, more than half showed that there is no effect at a statistically significant level.

Perhaps more telling is the fact that the studies supporting the fat loss claim did not yield impressive results. Ingredients like caffeine and synephrine, for example, are much more powerful.

To add insult to injury, the results are unreliable as well. That is to say that while statistical significance may have been recorded, some people in the study gained weight while others lost weight.

CLA appears to abhor consistency between studies and even within them.

Nevertheless, it is not a failure by any stretch, and we would have to summarize it by saying it may work for some and not others.

The best cases seem to result in a body fat reduction, albeit of weak potency, over a long period of time (3 months or more).

How To Use CLA.

From the scientific data available, it appears to be more advantageous to take CLA with meals but the timing seems to be on an as-and-when basis.

If you are taking the maximum effective dose – about 6.5 grams per day – then splitting it up into 3 separate doses with your three main meals seem more manageable in terms of pill swallowing and absorption.

Also, the higher the dosage the more likely gastro distress is to happen. This doesn’t really happen at smaller doses.

CLA is a fatty acid but is available in powders for pills and pre-workouts, and liquid capsules.

CLA Side Effects.

With higher doses, there is the risk of some gastrointestinal discomfort and a greater likelihood of impromptu trips to the toilet.

Keep it simple buy taking 3 separate doses with 2 meals over the course of the day.

TOP 3 CLA (Fatty Acid) Products.