CLA & Weight Loss – All You Need to Know!

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(bright music)
(air whooshes) – [Narrator] If you're
trying to lose weight, what's the last thing you
should add to your diet? Sugar, heavy carbs? How about fat? It sounds counter-intuitive,
but there are some fats that can actually help tip the scales in the opposite direction. We're talking about
conjugated linoleic acid or CLA for short. So, what is this miracle fatty acid? Where can we find it? And how can real people
use CLA to lose weight and live a healthier life? Now, before I go ahead and
answer the big questions, I wanna start by saying
fat gets a pretty bad wrap. No one wants to be fat. Most people are trying to
lose it and half the items at the supermarket have
a label saying fat-free, but not all fat is created equal. There is good fat and bad fat. And today we're gonna introduce
you to one of the good guys, introducing conjugated
linoleic acid, or CLA. These pint-sized molecules
was aren't anything new. In fact, they've been around
even longer than we have. CLA is a type of polyunsaturated
omega-6 fatty acid. It is a trans fat. Now I know what you're thinking.

Everything you've heard about
trans fats has been bad news. Every diet, every nutritionist, every personal trainer out
there will tell you to avoid trans-fats like the plague. This is true for
industrial trans fats found particularly in fast food. However, CLA is a natural trans fat, which is very different
from industrial trans fat. CLA is a naturally occurring fatty acid that can be found in high
concentrations in vegetable oils and meat and dairy from ruminant animal. What's a ruminant animal? Ruminant simply refers
to animals that you cud regurgitated from one
of their four stomachs. Think cows, sheep, deer, and giraffes. But it's also important to understand that the amount of CLA present
within any meat product is highly dependent upon
what the animal ate. A study in 1999 showed
that the CLA content is around 300 to 500%
higher in beef and dairy from grass fed cows than grain fed cows. Keep in mind that the CLA
you find in supplements is not derived from natural foods, but made by chemically
altering vegetable oils.

For this reason, CLA
supplements may not provide the same health effects that
CLA derived from natural foods. Some natural foods with the
highest amounts of CLA include. (soft music) Despite being around
forever, it's only recently that the benefits of CLA have
started to be understood. In 1997, a preliminary
study found that CLA had the potential to help
reduce body fat levels. Wanting to expand on this research, scientists then conducted
another study in 2001 that discovered that dietary
CLA reduced the food intake of mice by 10 to 12%. At the same time, another blind
experiment in 2000 claimed that it can increase
the rate of fat burning. And a wider test in 2006, discovered that under the right conditions,
CLA could also inhibit fat production altogether.

A 2007 meta-analysis of CLA
studies found that CLA promotes modest fat loss at an average
rate of 0.2 pounds per week, especially in the first
six months of taking it. However, several studies
shown no effect at all. Some experiments showed that
not only can CLA trigger fat loss, but it could also
optimize body composition by actually increasing muscle mass. One study in 2012
analyzed subjects with BMI ranging from 24 to 35, which means that each subject ranged from being slightly overweight to obese. Each subject was given 1.7
grams of various types of CLA in 200 milliliters of sterilized milk twice a day for 12 weeks. Afterwards, body measurements
were taken using bioimpedance the de facto standard for
analyzing body composition. After three months of supplementation, without any other changes
to the diet of the subjects, the study concluded that
the body weight BMI, total fat mass, fat percentage,
subcutaneous fat mass, and waist to hip ratio,
decreased in the CLA group.

The same researchers in a 2018 study, also noticed a change in the
levels of total cholesterol, triacylglycerol low density lipoprotein and plasma fasting glucose of people who consumed high levels of CLA. They concluded that CLA protected against atherosclerosis and
congestive heart disease. In this way, supplemental and dietary CLA can help in the management
of diabetes symptoms. With a 2003 study finding that CLA delayed the onset of diabetes in rats and helped improve the management of adult onset diabetes in humans.

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So at first glance, it all looks positive, but how much CLA could we need to consume to experience weight loss benefits? Well, let's first take a look
at our normal dietary intake. The average female absorbs
about 151 milligrams of CLA per day just from everyday foods. Males get slightly higher
at around 212 milligrams, but in all the tests, all the experiments and all the research performed
over the past two decades has involved much higher amounts. In fact, study participants
didn't start to notice any benefits until they
hit the Goldilocks zone of between three to six
grams of CLA per day. Below three grams and the benefits were
practically negligible. More than six grams and you
run the risk of experiencing some fairly unpleasant side effects, including an increase of the amount of fat within your liver, a crucial
factor in the development of metabolic syndrome and diabetes. Excess CLA has also been
linked to inflammation, insulin resistance, and lower levels of good
cholesterols within your body.

The FDA allows CLA to be added to foods and gives it a GRAS generally
regarded as safe status. In a review of 18 controlled trials, CLA was found to cause modest fat loss. The effects are most pronounced during the initial six months, after which fat loss
plateaus for up to two years. In general, it is safe to consume CLA and it does not cause
any serious side effects at doses up to six grams per day.

But like with all weight loss initiatives, any form of supplement
should be in combination with moderate physical
activity and a sensible diet. This can also lower your risk for diabetes and other diseases. There you have it. Now you have all you
need to know about CLA and how it can impact your
ability to lose weight. Have you ever used CLA
before as a supplement? How did it go for you? Did you get the weight loss you desired? Were there any nasty side
effects you wish you knew about before you started using it? Tell us all about it
in the comments below. Thanks for watching. If you enjoyed this video, why not let me know by
clicking that like button? And if you want to see more, make sure you subscribe
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(gentle music) (icons clicking) (bell rings) (gentle music).

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