cla supplement

Does CLA burn fat?

Does CLA really make you lose weight?

CLA is one of the most well-known supplements for weight loss, and over the years, they remain on the shelves, with many people swearing to their feet together that works.

But, does it really work?

First of all, CLA is an acronym, which in Portuguese means Conjugated Linoleic Acid, and basically, it is a fat which you can find in various foods such as meat or milk.

After being shown to be really effective in animals, the interest arose naturally in its application in humans, and whether or not it would have the same results.

It didn't take long for the supplement companies to promote CLA as the wonder supplement that destroys fat and increases health. muscle mass.

Unfortunately, in reality it is not quite like that.

We will investigate only the effects of CLA on weight and fat loss, and find references for all studies used here at the end of the article.

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It works

Chinese Population

In 2012, a study was carried out to evaluate the effect of CLA supplementation on weight and fat loss in people of Chinese nationality.

63 individuals participated, with a body mass index between 24 and 35 and were separated into two groups.

One group received 1.7g of CLA mixed with 200ml of milk, twice a day, while the other group received vegetable oil in place of CLA also with 200ml of milk, twice a day.

The study lasted 12 weeks and none of the participants knew which mixture they were using.

The group that used vegetable oil lost an average of 0.07kg of fat, while the group that used CLA lost an average of 0.69kg at the end of the 12 weeks.

There were no changes in lean mass.

The results were apparently more positive in women than in men.

CLA lose weight

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2.6% less with CLA

After passing through China, we are now going to Sweden, where a study was carried out in 2001 to assess the effectiveness of CLA.

53 healthy people, both men and women, between 23 and 63 years of age were selected and subsequently separated into two groups.

One group received a supplementation of 4.2 g of CLA per day, while the other group received 4.2 g of olive oil.

Both groups lost fat.

However, the group that used CLA, at the end of the 12-week study, lost an average of 2.6% more fat than the group that did not use CLA.

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CLA in children

In 2010, a group of researchers decided to analyze the effects of CLA on overweight or obese children.

The study lasted approximately 7 months, and 62 children between 6 and 10 years old, overweight or considered obese, were selected.

Once again, two groups were created, in which one group received 3g of CLA mixed in chocolate milk, and another group received chocolate milk, but without CLA.

None of the children knew which group they belonged to.

While the group that used only milk increased its body mass index by 1.1%, the group that had the addition of CLA, had a lower increase, of approximately 0.65%.

It was also noted that the group that used supplementation had an increase in lower fat, especially in the abdominal area.

CLA works

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90 days of CLA in women

For this study, 40 women diagnosed with metabolic syndrome were selected, and for 90 days, two groups were created, in which one received 3g of CLA daily and the other group did not.

In addition, all participants followed a low-calorie diet.

At the end of the study, women who used CLA lost an average of 2.3% of body fat, while the group that did not supplement, lost an average of 1.2%.

The effects of fat loss started earlier in the supplemented group than in the non-supplemented group.

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Does not work

CLA + Chromium

This study evaluated the results of combining CLA with the supplement Chromium, also used many times for fat loss.

35 overweight women, about 28 BMI, and approximately 36 years of age were selected.

The study lasted 12 weeks and in addition to supplementation, these women also followed a low calorie diet and had to walk at a moderate intensity or run lightly for 30 minutes, five times a week.

Two groups were created, in which the only difference was that one of them ingested 400 g of chromium with 1.8 g of CLA, and the other ingested only vegetable oil.

Both groups lost weight and fat, but there were no significant differences between them.

clear lose weight

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1 year of CLA

In 2006 they decided to do a longer study, and to evaluate the effects of CLA over the period of one year.

Unlike the other studies we’ve presented so far, this one didn’t focus on fat loss, but on another of the supposed benefits of this supplement, prevent people who have lost fat from regaining it.

122 obese individuals were selected, with a BMI greater than 28, and to test this hypothesis, these people followed a low calorie diet with a calorie deficit between 800 to 1000kcal, still without CLA.

After eight weeks, the group was reduced only to participants who lost more than 8% of their initial weight, which reduced the group to 101 people, and ended this phase of fat loss.

These 101 people were then separated into two groups, one of which received 3.4g of CLA daily for a year, and the other 3.4g of olive oil for comparison.

The caloric restriction at this stage dropped to just 300 kcal, and the final results were not very encouraging.

The group that used CLA increased their weight by an average of 4.8 kg at the end of one year, and the fat gains were on average 3.5 kg.

In the olive oil group, the average weight gain was 4.5 kg and the fat increase was 3.8 kg.

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CLA + Exercise

This study was presented this year, and evaluated the impact of this type of supplementation on fat loss in combination with exercise in women considered to be obese.

28 women were selected, and for 8 weeks, half of them received 3.2 g of CLA per day and the other half 4 g of olive oil. Both groups followed the same aerobic exercise protocol.

As expected, both groups showed positive results.

The group that used CLA lost 1% of fat in the trunk, 1% of fat in the legs and 1.7% of total fat.

The group that instead of using this supplement, received olive oil, lost 0.5% of fat in the trunk, 1.6% of fat in the legs and 1.3% of total fat.

In other words, in total the difference was 0.4% between groups, a non-significant result.

cla works

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Healthy and active people

Finally, in 2007 a study was presented that analyzed the effects of this supplement on people who exercise and with a body weight considered normal.

For this purpose, 25 men and 37 women were selected who met these requirements and separated into two groups.

One group received 3.9g of CLA and the second group received 3.9g of sunflower oil for 12 weeks.

The conclusion was that this supplement had no significant impact on body composition, appetite or metabolic rate.

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Conclusion

What conclusion can we draw from here?

There are only eight studies, therefore, no definitive conclusions can be drawn, but apparently, CLA is far from being a consensual supplement such as the Creatine.

On the one hand, there are studies with favorable results, but the numbers are not impressive, and apparently the effect is very modest. When it works.

On the other hand, there are studies that demonstrate that there is not even any benefit in using CLA for the purpose of fat loss, with results similar to those who did not use this type of supplementation.

In practice, it is very difficult to assess the effectiveness of CLA, as it is usually combined with a low-calorie diet and exercise, which in itself leads to fat loss.

In addition, unlike most thermogens, in which an immediate response is noted due to the stimulating effect, CLA does not have this type of effect.

It does not seem to be a very promising supplement for fat loss, but if you have already tried it, tell us your experience in the comments.

[toggle title="References” state="close" ]

Chinese Population

Chen SC, Lin YH, Huang HP, Hsu WL, Houng JY, Huang CK. Effect of conjugatedlinoleic acid supplementation on weight loss and body fat composition in aChinese population. Nutrition. 2012 May; 28 (5): 559-65.

2.6% more

Smedman A, Vessby B. Conjugated linoleic acid supplementation inhumans – metabolic effects. Lipids. 2001 Aug; 36 (8): 773-81.

CLA in children

Racine NM, Watras AC, Carrel AL, Allen DB, McVean JJ, Clark RR, O'Brien AR, O'Shea M, Scott CE, Schoeller DA. Effect of conjugated linoleic acid on body fat accretion in overweight or obese children. Am J Clin Nutr. 2010May; 91 (5): 1157-64.

90 days of CLA in women

Carvalho RF, Uehara SK, Rosa G. Microencapsulated conjugated linoleic acidassociated with hypocaloric diet reduces body fat in sedentary women withmetabolic syndrome. Vasc Health Risk Manag. 2012; 8: 661-7.

CLA + Chromium

Diaz ML, Watkins BA, Li Y, Anderson RA, Campbell WW. Chromium picolinate andconjugated linoleic acid do not synergistically influence diet- andexercise-induced changes in body composition and health indexes in overweightwomen. J Nutr Biochem. 2008 Jan; 19 (1): 61-8.

1 year of CLA

Larsen TM, Toubro S, Gudmundsen O, Astrup A. Conjugated linoleic acid supplementation for 1 and does not prevent weight or body fat regain. Am J ClinNutr. 2006 Mar; 83 (3): 606-12.

CLA + Exercise

Ribeiro AS, Pina FL, Dodero SR, Silva DR, Schoenfeld BJ, Sugihara Júnior P, Fernandes RR, Barbosa DS, Cyrino ES, Tirapegui J. Effect of Conjugated LinoleicAcid Associated With Aerobic Exercise on Body Fat and Lipid Profile in ObeseWomen: A Randomized , Double-Blinded, and Placebo-Controlled Trial. Int J SportNutr Exerc Metab. 2016 Apr; 26 (2): 135-44.

Healthy and active people

Lambert EV, Goedecke JH, Bluett K, Heggie K, Claassen A, Rae DE, West S, DugasJ, Dugas L, Meltzeri S, Charlton K, Mohede I. Conjugated linoleic acid versushigh-oleic acid sunflower oil: effects on energy metabolism, glucose tolerance, blood lipids, appetite and body composition in regularly exercising individuals. Br J Nutr. 2007 May; 97 (5): 1001-11.

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2 thoughts on “O CLA queima gordura?”

  1. I use CLA as well as creatine and I must say that so far it has had a good effect. Allied with my crossfit workouts I noticed a considerable reduction in weight / measures. I just hope it doesn't happen to put on weight again if you stop consuming! Hahaah

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  2. I have already taken from 2 different brands and it had no effect. I train 4x weeks and I didn't notice any difference with taking CLA. By far I prefer L Carnitine or Acetyl L Carnitine

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