Not all fats are made equal.
One of them is simply used as energy for the body, others have a great influence on health.
CLA (short for Conjugated Linoleic Acid) is a fatty acid of the second active group .
It is found naturally in beef and milk, and has been shown to reduce fat in many studies .
CLA is actually one of the most popular weight loss aids in the world, and some people believe it has many other health benefits .
This article is intended to give a more detailed view of CLA and its impact on your overall weight and health.
CLA represents "Conjugated Linoleic Acid"
Let me explain what exactly Combined Linoleic Acid (Conjugated Linoleic Acid) means.
Linoleic acid is the most common Omega-6 fatty acid, found mainly in vegetable oils, but it can also occur in lesser amounts in some other foods.
The word "conjugate" refers to the arrangement of double bonds in the fatty acid molecule.
There are actually 28 different types of CLA, but the two most important of them are called "c9, t11" and "t10, c12" .
As the picture, you can see the linoleic usually, common, normal above the head, with the two most important forms of link linoleic acid below :
CLA actually contains both elements cis (c) and trans (t), and numbers (such as t10, c12 ...) are related to the arrangement of these links into the chain of fatty acids.
The difference between CLA forms is that the double links (considered double lines on the image) are arranged differently, but it is important to note that a small link like this can create a different sky for our cells
So basically, CLA is a polyunsaturated fatty acid, with both cis and trans bonds. In other words, technically speaking, CLA is a trans fat, but naturally occurring trans fat is found in many benign foods .
Many studies show that industrial trans fats are harmful, while trans fat found in animal meat is not
Summary: There are 28 different types of CLA, CLA is a type of fatty acid found in many different foods. Technically, CLA is a trans fat, but different from industrially produced non-metabolites.
You can find CLA in beef and milk, especially if animals are fed 100% grass.
The main food sources that produce CLA are magnetic foods such as cows, goats and sheep.
The total amount of CLA in these foods varies greatly depending on what animals are fed .
For example, the CLA content will be 300-500% higher in meat and milk of 100% grass fed cows, than cereal cows .
Most people get CLA from their diet. The average concentration in the US is about 151 mg 1 day for women and 212 mg for men .
However, the important thing to keep in mind is the amount of CLA you find in functional foods NOT derived from natural foods.
It is made by altering chemical safflower seed oil and sunflower oil - these are unhealthy vegetable oils. Linoleic acids in the oil will be converted into linoleic acid Unite through a chemical transformation process .
The balance of different types of compounds is very different in functional foods. The main food is c9, t11, while the very high supplements at t10, c12 - are never found in large quantities in nature .
For this reason, CLA is used as a functional food that does not have the same health effects as natural CLA from food.
Summary: The main sources of CLA are ruminants such as cows, goats and sheep. CLA type is found in functional foods created by chemical modification of vegetable oils.
How does CLA work?
The biological activity of CLA was first discovered in 1987 by a research group - they showed that it has the ability to fight cancer in mice .
Later, a number of other researchers have found that it can also reduce the amount of fat in the body .
As obesity is becoming more and more popular worldwide, people become more interested in CLA and consider them as an effective weight loss method.
This has been studied and CLA has been shown to have many mechanisms against effective obesity .
This includes reducing the amount of excess (calories in), increasing fat burning (calories), stimulating fat decomposition and inhibiting their production .
So it can be said that the mechanisms of cell activity and animal studies are very interesting (I feel that way for me), but you should know that it may be lost a few pounds If it is done on humans.
Summary: CLA removes a large amount of fat in animal studies and many of its various biological mechanisms have been identified through these studies.
Does CLA really help you lose weight?
Fortunately, we have had a few studies to prove that CLA really works.
In fact, CLA may be the world's most comprehensive study of weight loss support.
Many studies are called with gold standards for human science experiments.
CLA can cause significant fat loss in humans, which many studies have shown .
This is designed to improve body composition, with reduced fat intake and occasionally increased muscle formation .
But before you rejoice and enjoy the news, remember that there are many other studies that say CLA is completely Not working what .
In a report summarizing data from 18 clinical trials, CLA was shown to cause modest fat loss .
The effects were most commonly found in the first 6 months, then remained equal for about 2 years.
This is a graph from the article. You can see how weight loss slows down over time:
According to the report, CLA can reduce the average fat by about 1kg in a week, or 0.2 pounds in a week, in about 6 months.
Another study published in 2012 suggested that CLA could reduce 1.3 kg more than placebo .
A quote from their research is as follows:
"Our physical analyzes also show significant differences in the reduction of CLA's beneficial fat intake. This level of influence is small, and clinical relevance is uncertain. Some side effects of this include constipation, diarrhea and soft stool.
I agree that the effects of weight loss may be statistically significant, but they are so small that they do not have any practical meaning. and potentially causing side effects.
Summary: CLA supplementation has been shown to cause fat loss, but the effect is small, unrealistic and not very different in practice.
Natural CLA has many health benefits
In nature, CLA is found most in fatty meat and milk of ruminants.
Many long-term observational studies have been conducted, examining CLA consumers who are at higher or lower risk.
Some studies show people who absorb a lot of CLA from food more sick, such as type 2 diabetes and cancer .
In addition, studies in countries with grazing cows show that people with high levels of CLA have a lower risk of heart disease .
This may in part be related to CLA, or other protective components found in herbivore-like products like vitamin K2.
Naturally, beef (100% grass) and milk are good for health, so use them regularly.
Summary: Many studies show that people who eat foods high in CLA improve body metabolism and reduce the risk of disease.
Using CLA at high doses can cause serious side effects
There is quite a lot of evidence to show that natural CLA in food is beneficial.
However, as I mentioned earlier, CLA is in functional foods created through the transformation of linoleic acid from unhealthy vegetable oils.
CLA in functional foods is often different from CLA in food, much higher in the form of t10, c12.
As often happens, some beneficial molecules and nutrients are found in natural foods, but when used in high doses, they are detrimental.
According to some studies, this CLA in functional foods.
These studies show that the use of large amounts of CLA in functional foods can increase fat accumulation can cause metabolic syndrome and diabetes .
There are also several studies on animals and humans that show that although CLA may reduce body fat, it can cause inflammation and insulin resistance and reduce HDL - low cholesterol .
To be fair, many animal studies have shown that these disturbing effects are used in high doses, much higher than those using regular health supplements.
However, in human studies, using appropriate dosages suggests that there is some real association with CLA functional foods.
CLA may also cause other less serious side effects such as diarrhea, abdominal pain, nausea and flatulence .
Summary: CLA in functional foods is very different from CLA found in natural foods. Some studies show worrying side effects from CLA, for example, can increase the amount of fat in the liver.
Dosage and safety
Most studies used doses of 3.2 to 6.4 grams per day.
Note that the risk of side effects will increase if the dose is also increased.
The FDA allows CLA to be added to food and assigned to GRAS status (temporarily safe).
However, the organization has also shown us that high soybean and corn fructose corn syrup is "safe" so it is only half-believed.
Should I use it?
I personally do not think it is worth reducing a few kilograms by risking increasing the amount of fat in the liver and worsening the body's metabolism.
If you object and still want to use CLA-containing supplements, I recommend regular blood tests to monitor liver function and other metabolic signs to ensure there is no harm to your muscles. can.
Although it is very beneficial with CLA derived from beef and milk, the use of unnatural sources of CLA made from chemically modified vegetable oils seems to be a bad idea.
Having a nice "six pack" body is great, but there are better way Other to reduce fat without making you fat and diabetic liver during dieting.