{"id":12220,"date":"2016-10-03T19:59:55","date_gmt":"2016-10-03T19:59:55","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=12220"},"modified":"2021-06-23T21:01:04","modified_gmt":"2021-06-23T20:01:04","slug":"o-cla-vetverbranding","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/o-cla-queima-gordura\/","title":{"rendered":"Verbrandt CLA vet?"},"content":{"rendered":"<h2>Ser\u00e1 que o CLA faz mesmo emagrecer?<\/h2>\n<p><iframe src=\"https:\/\/anchor.fm\/ginasiovirtualcom\/embed\/episodes\/Ser-que-o-CLA-faz-mesmo-emagrecer-e13ajct\" width=\"400px\" height=\"102px\" frameborder=\"0\" scrolling=\"no\"><\/iframe><\/p>\n\n<p>O CLA \u00e9 um dos suplementos mais conhecidos para emagrecer, e com o passar dos anos, mant\u00eam-se nas prateleiras, com muita gente a jurar a p\u00e9s juntos que resulta.<\/p>\n<p><span style=\"text-decoration: underline;\">Mas, ser\u00e1 que funciona mesmo?<\/span><\/p>\n<p>Primeiro que tudo, CLA \u00e9 uma sigla, que em portugu\u00eas significa \u00c1cido linoleico conjugado, e basicamente, \u00e9 uma gordura que podes encontrar em v\u00e1rios alimentos como a carne ou o leite.<\/p>\n<p>Depois de ter demonstrado ser realmente eficaz em animais, o interesse surgiu naturalmente na sua aplica\u00e7\u00e3o em humanos, e se teria, ou n\u00e3o, os mesmos resultados.<\/p>\n<p>N\u00e3o foi preciso muito tempo at\u00e9 que as companhias de suplementos promovessem o CLA como o suplemento maravilha que destr\u00f3i gordura e aumenta a massa muscular.<\/p>\n<p>Infelizmente, na realidade\u00a0n\u00e3o \u00e9 bem assim.<\/p>\n<p>Vamos investigar apenas\u00a0os efeitos do CLA na perda de peso e gordura, e encontras as refer\u00eancias para todos os estudos aqui utilizados no final do artigo.<\/p>\n<h2><span style=\"text-decoration: underline;\"><strong>Funciona<\/strong><\/span><\/h2>\n<h2><strong>Popula\u00e7\u00e3o Chinesa<\/strong><\/h2>\n<p>Em 2012 foi realizado um estudo para avaliar o efeito da suplementa\u00e7\u00e3o com CLA na perda de peso e gordura em pessoas de nacionalidade Chinesa.<\/p>\n<p>Participaram 63 indiv\u00edduos, com um \u00edndice de massa corporal entre os 24 e os 35 e foram separados em dois grupos.<\/p>\n<p>Um dos grupos recebeu 1.7g de CLA misturados com 200ml de leite, duas vezes ao dia, enquanto que o outro grupo recebeu \u00f3leo vegetal no lugar de CLA tamb\u00e9m com 200ml de leite, duas vezes ao dia.<\/p>\n<p>O estudo durou 12 semanas e nenhum dos participantes sabia qual das misturas estava a utilizar.<\/p>\n<p><strong>O grupo que utilizou \u00f3leo vegetal perdeu em m\u00e9dia 0.07kg de gordura, enquanto que o grupo que utilizou CLA, perdeu em m\u00e9dia 0.69kg no final das 12 semanas.<\/strong><\/p>\n<p>N\u00e3o houve altera\u00e7\u00f5es na massa magra.<\/p>\n<p><span style=\"text-decoration: underline;\">Os resultados aparentemente foram mais positivos em mulheres do que em homens.<\/span><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-12228 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/chinesa.jpg\" alt=\"CLA emagrecer\" width=\"800\" height=\"533\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/chinesa.jpg 800w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/chinesa-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/chinesa-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/chinesa-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/chinesa-600x400.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p style=\"text-align: center;\">\n<h2><strong>2,6% a menos com o CLA<\/strong><\/h2>\n<p>Depois de termos passado pela China, vamos agora para a Su\u00e9cia, onde foi realizado em 2001 um estudo para avaliar a efic\u00e1cia do CLA.<\/p>\n<p>Foram selecionadas 53 pessoas saud\u00e1veis, tanto homens como mulheres, entre os 23 e os 63 anos e posteriormente foram separados em dois grupos.<\/p>\n<p><span style=\"text-decoration: underline;\">Um dos grupos recebeu uma suplementa\u00e7\u00e3o de 4.2g de CLA por dia, enquanto que o outro grupo recebeu 4.2g de azeite.<\/span><\/p>\n<p>Ambos os grupos perderam gordura.<\/p>\n<p><strong>No entanto, o grupo que utilizou CLA, no final do estudo que durou 12 semanas, perdeu em m\u00e9dia mais 2,6% de gordura do que o grupo que n\u00e3o utilizou CLA.<\/strong><\/p>\n<h2><strong>CLA em crian\u00e7as<\/strong><\/h2>\n<p>Em 2010 um grupo de investigadores decidiu analisar os efeitos do CLA em crian\u00e7as com excesso de peso, ou obesas.<\/p>\n<p>O estudo durou aproximadamente 7 meses, e foram selecionadas 62 crian\u00e7as entre os 6 e os 10 anos, com excesso de peso ou consideradas obesas.<\/p>\n<p>Mais uma vez foram criados dois grupos, em que um dos grupos recebeu 3g de CLA misturado em leite de chocolate, e outro grupo recebeu o leite de chocolate, mas sem o CLA.<\/p>\n<p>Nenhuma das crian\u00e7as sabia\u00a0em que grupo estava inserida.<\/p>\n<p><strong>Enquanto que o grupo que usou apenas leite aumentou o seu \u00edndice de massa corporal em 1.1%, o grupo que teve a adi\u00e7\u00e3o de CLA, teve um aumento inferior, de aproximadamente 0.65%.<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">Notou-se ainda que o grupo que utilizou suplementa\u00e7\u00e3o teve um aumento de gordura inferior, principalmente na zona abdominal.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-12230 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/cla-crian\u00e7a.jpg\" alt=\"CLA funciona\" width=\"793\" height=\"472\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/cla-crian\u00e7a.jpg 793w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/cla-crian\u00e7a-300x179.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/cla-crian\u00e7a-768x457.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/cla-crian\u00e7a-600x357.jpg 600w\" sizes=\"(max-width: 793px) 100vw, 793px\" \/><\/p>\n<p style=\"text-align: center;\">\n<h2><strong>90 dias de CLA em mulheres<\/strong><\/h2>\n<p>Para este estudo foram selecionadas 40 mulheres diagnosticadas com s\u00edndrome metab\u00f3lico, e durante 90 dias, foram criados dois grupos, em que um recebeu 3g de CLA diariamente e o outro grupo n\u00e3o.<\/p>\n<p>Para al\u00e9m disso, todas as participantes seguiram uma dieta hipocal\u00f3rica.<\/p>\n<p><strong>No final do estudo, as mulheres que utilizaram CLA\u00a0perderam em m\u00e9dia 2.3%\u00a0de gordura corporal, enquanto que o grupo que n\u00e3o fez a suplementa\u00e7\u00e3o, perdeu em m\u00e9dia\u00a01.2%.<\/strong><\/p>\n<p>Os efeitos a n\u00edvel de perda de gordura come\u00e7aram mais cedo no grupo suplementado, do que no grupo sem suplementa\u00e7\u00e3o.<\/p>\n<h2><span style=\"text-decoration: underline;\"><strong>N\u00e3o Funciona<\/strong><\/span><\/h2>\n<h2><strong>CLA + Cr\u00f3mio<\/strong><\/h2>\n<p>Este estudo avaliou os resultados da combina\u00e7\u00e3o de CLA com o suplemento Cr\u00f3mio, tamb\u00e9m utilizado muitas vezes para a perda de gordura.<\/p>\n<p>Foram selecionadas 35 mulheres com excesso de peso, cerca de 28 de IMC, e aproximadamente 36 anos.<\/p>\n<p>O estudo durou 12 semanas e para al\u00e9m da suplementa\u00e7\u00e3o, estas mulheres seguiram tamb\u00e9m uma dieta hipocal\u00f3rica e tiveram que caminhar com uma intensidade moderada ou correr de forma ligeira durante 30 minutos, cinco vezes por semana.<\/p>\n<p>Foram criados dois grupos, em que a \u00fanica diferen\u00e7a foi que um deles ingeriu 400ug de cr\u00f3mio com 1.8g de CLA, e o outro ingeriu apenas \u00f3leo vegetal.<\/p>\n<p><strong>Ambos os grupos perderam peso e gordura, mas n\u00e3o houve diferen\u00e7as significativas entre eles.<\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-12233 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/cla-cromio.jpg\" alt=\"cla perder peso\" width=\"695\" height=\"380\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/cla-cromio.jpg 695w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/cla-cromio-300x164.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/cla-cromio-20x11.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/cla-cromio-600x328.jpg 600w\" sizes=\"(max-width: 695px) 100vw, 695px\" \/><\/p>\n<p style=\"text-align: center;\">\n<h2><strong>1 ano de CLA<\/strong><\/h2>\n<p>Em 2006 decidiram fazer um estudo mais prolongado, e avaliar os efeitos do CLA durante o per\u00edodo de um ano.<\/p>\n<p>Ao contr\u00e1rio dos outros estudos que apresent\u00e1mos at\u00e9 agora, este n\u00e3o se focou na perda de gordura, mas sim em outro dos supostos benef\u00edcios deste suplemento, <span style=\"text-decoration: underline;\">evitar que pessoas que perderam gordura a voltem a\u00a0recuperar.<\/span><\/p>\n<p>Foram selecionados 122 individuos obesos, com um IMC superior a 28, e para testar esta hip\u00f3tese, estas pessoas seguiram uma dieta hipocal\u00f3rica com um d\u00e9fice cal\u00f3rico\u00a0entre 800 a 1000kcal, ainda sem CLA.<\/p>\n<p>Ap\u00f3s oito semanas, o grupo foi reduzido apenas aos participantes\u00a0que perderam mais de 8% do seu peso inicial, o que diminuiu\u00a0o grupo para 101 pessoas, e deu por terminado esta fase de perda de gordura.<\/p>\n<p><span style=\"text-decoration: underline;\">Estas 101 pessoas foram ent\u00e3o separadas em dois grupos, em que um deles recebeu 3.4g de CLA diariamente durante um ano, e o outro grupo 3.4g de azeite para servir de compara\u00e7\u00e3o.<\/span><\/p>\n<p>A restri\u00e7\u00e3o cal\u00f3rica nesta fase baixou para apenas 300 kcal, e os resultados finais n\u00e3o foram muito animadores.<\/p>\n<p><strong>O grupo que utilizou CLA aumentou em m\u00e9dia 4.8kg o seu peso\u00a0no final de um ano, e os ganhos de gordura foram em m\u00e9dia de 3.5kg.<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">J\u00e1 no grupo que se ficou pelo azeite, o ganho de peso foi em m\u00e9dia de 4.5kg\u00a0e o aumento de gordura de 3.8kg.<\/span><\/p>\n<h2><strong>CLA + Exerc\u00edcio<\/strong><\/h2>\n<p>Este estudo foi apresentado este ano, e avaliou o impacto deste tipo de suplementa\u00e7\u00e3o\u00a0na perda de gordura em combina\u00e7\u00e3o com exerc\u00edcio em mulheres consideradas obesas.<\/p>\n<p>Foram selecionadas 28 mulheres, e durante 8 semanas, metade delas receberam 3.2g de CLA por dia e a outra metade 4g de azeite. Ambos os grupos seguiram o mesmo protocolo de exerc\u00edcio aer\u00f3bico.<\/p>\n<p><strong>Como seria de esperar, ambos os grupos apresentaram resultados positivos.<\/strong><\/p>\n<p>O grupo que utilizou CLA perdeu 1% de gordura no tronco, 1% de gordura nas pernas e 1,7% de gordura total.<\/p>\n<p>O grupo que em vez de usar este suplemento, recebeu azeite, perdeu 0,5% de gordura no tronco, 1,6% de gordura nas pernas e 1,3% de gordura total.<\/p>\n<p><span style=\"text-decoration: underline;\">Ou seja, no total a diferen\u00e7a foi de 0,4% entre grupos, um resultado n\u00e3o significativo.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-12232 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/cla-exercicio.jpg\" alt=\"cla funciona\" width=\"1320\" height=\"880\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/cla-exercicio.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/cla-exercicio-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/cla-exercicio-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/cla-exercicio-1300x867.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/cla-exercicio-1024x683.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/cla-exercicio-600x400.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/cla-exercicio-20x13.jpg 20w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/p>\n<p style=\"text-align: center;\">\n<h2><strong>Pessoas saud\u00e1veis e ativas<\/strong><\/h2>\n<p>Para terminar, em 2007 foi apresentado um estudo que analisou os efeitos deste suplemento\u00a0em pessoas que praticam exerc\u00edcio e com um peso corporal considerado normal.<\/p>\n<p>Para isso foram selecionados 25 homens e 37 mulheres que cumpriam estes requisitos e separados em dois grupos.<\/p>\n<p>Um dos grupos recebeu 3.9g de CLA e o segundo grupo recebeu 3.9g de \u00f3leo de girassol durante 12 semanas.<\/p>\n<p><strong>A conclus\u00e3o foi de que este suplemento n\u00e3o teve nenhum impacto significativo na composi\u00e7\u00e3o corporal, apetite ou ritmo metab\u00f3lico.<\/strong><\/p>\n<h2><strong>Conclus\u00e3o<\/strong><\/h2>\n<p>Que conclus\u00e3o \u00e9 que podemos tirar daqui?<\/p>\n<p>S\u00e3o apenas oito estudos, portanto, n\u00e3o se podem tirar conclus\u00f5es definitivas, mas aparentemente, <span style=\"text-decoration: underline;\">o CLA est\u00e1 longe de ser um suplemento\u00a0consensual como por exemplo a <a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\"  rel=\"noopener\">Creatina<\/a><\/span>.<\/p>\n<p>Por\u00a0um lado tem estudos com resultados favor\u00e1veis, mas os n\u00fameros n\u00e3o impressionam, e aparentemente o efeito \u00e9 muito modesto\u00a0<strong><span style=\"text-decoration: underline;\">quando<\/span><\/strong> funciona.<\/p>\n<p>Por outro lado, h\u00e1 estudos que demonstram que n\u00e3o existe sequer qualquer benef\u00edcio em utilizar CLA com o prop\u00f3sito de perda de gordura, com resultados semelhantes a quem n\u00e3o fez uso deste tipo de suplementa\u00e7\u00e3o.<\/p>\n<p>J\u00e1 na pr\u00e1tica, \u00e9 muito dif\u00edcil avaliar a efic\u00e1cia do CLA, j\u00e1 que normalmente \u00e9 combinado com uma dieta hipocal\u00f3rica e exerc\u00edcio, o que por si leva \u00e0 perda de gordura.<\/p>\n<p>Para al\u00e9m disso, ao contr\u00e1rio de grande parte dos termog\u00e9nicos, em que se nota uma resposta imediata devido ao efeito estimulante, o CLA n\u00e3o tem esse tipo de efeito.<\/p>\n<p><strong>N\u00e3o parece ser um suplemento muito promissor para a perda de gordura, mas se j\u00e1 o experimentaste, conta-nos a tua experi\u00eancia nos coment\u00e1rios.<\/strong><\/p>\n<p>[toggle title=&#8221;<strong>Refer\u00eancias<\/strong>&#8221; state=&#8221;close&#8221; ]<\/p>\n<p><strong>Popula\u00e7\u00e3o Chinesa<\/strong><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22261578\" target=\"_blank\" rel=\"noopener\">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.<\/a><\/p>\n<p><strong>2,6% a mais<\/strong><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15159248\" target=\"_blank\" rel=\"noopener\">Smedman A, Vessby B. Conjugated linoleic acid supplementation inhumans&#8211;metabolic effects. Lipids. 2001 Aug;36(8):773-81.<\/a><\/p>\n<p><strong>CLA em crian\u00e7as<\/strong><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20200257\" target=\"_blank\" rel=\"noopener\">Racine NM, Watras AC, Carrel AL, Allen DB, McVean JJ, Clark RR, O&#8217;Brien AR,O&#8217;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.<\/a><\/p>\n<p><strong>90 dias de CLA em mulheres<\/strong><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23271912\" target=\"_blank\" rel=\"noopener\">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.<\/a><\/p>\n<p><strong>CLA + Cr\u00f3mio<\/strong><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17531459\" target=\"_blank\" rel=\"noopener\">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.<\/a><\/p>\n<p><strong>1 ano de CLA<\/strong><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16522907\" target=\"_blank\" rel=\"noopener\">Larsen TM, Toubro S, Gudmundsen O, Astrup A. Conjugated linoleic acid supplementation for 1 y does not prevent weight or body fat regain. Am J ClinNutr. 2006 Mar;83(3):606-12.<\/a><\/p>\n<p><strong>CLA + Exerc\u00edcio<\/strong><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26402730\" target=\"_blank\" rel=\"noopener\">Ribeiro AS, Pina FL, Dodero SR, Silva DR, Schoenfeld BJ, Sugihara J\u00fanior 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.<\/a><\/p>\n<p><strong>Pessoas saud\u00e1veis e ativas<\/strong><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17381964\" target=\"_blank\" rel=\"noopener\">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.<\/a><\/p>\n<p>[\/toggle]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welke onderzoeken (bij mensen) ons vertellen over CLA voor gewichtsverlies.<br \/>\nWerkt het echt?<\/p>","protected":false},"author":1218,"featured_media":31711,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"CLA Funciona? Descobre o Impacto na Perda de Peso","_seopress_titles_desc":"O que os estudos (em humanos) nos dizem sobre o CLA e a queima de gordura. 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