An easy way to shed unwanted weight without dieting or exercising is to add some CLA to your diet. The most effective dosage of conjugated linoleic acid (CLA) varies depending on the composition of a particular CLA product as well as the dosage that works best for you.
Different individuals take different amounts depending on their level of activity and current state of health. Nevertheless, the recommended dose of CLA runs in a range of 3,200 to 6,400 mg daily with your meals. This dosage is based on approximately 70 percent of the product by weight being in one of the two biologically active isomer forms. These isomers are the cis-9 trans-11 (c9t11) and trans-10 cis-12 (t10c12).
When CLA is consumed with a protein source, it has the ability to get into fat cells and attack their triglyceride fat stores. The triglycerides are broken up into tiny pieces so that the body can easy get rid of them. As this happens, fat cells start to shrink in size.
Some studies that used higher doses than above didn't find any additional benefit, however the studies were quite limited. Nevertheless, there is a fair amount of information that large doses of CLA can cause increased accumulation of fat in the liver and that would be a serious side effect. This can be a prelude to metabolic syndrome and diabetes. There are numerous studies both in animals and humans demonstrating that despite decreasing body fat, CLA can generate inflammation, cause insulin resistance and lower good cholesterol (HDL). Some of these studies used very high doses of CLA far beyond what you would take with supplement. Nevertheless, some studies using reasonable doses still found some concerns with CLA supplements. Under normal conditions, CLA can cause side effects such as diarrhea, nausea, gas and stomach pain. It is recommended to take CLA supplements with protein rich foods to prevent gastrointestinal side effects. Because CLA has the potential to cause insulin sensitivity, it is not recommended for use by individuals with diabetes.
You know that some molecules/nutrients found naturally in food can be beneficial, however when they are taken in large amounts as you might with a supplement, they can become harmful. The FDA has approved CLA as a food additive and give is a GRAS (generally regarded as safe) status.
If you have cut out a lot of fats from your diet in order to lose weight, you've done the wrong thing. There are healthy fats and not so healthy fats. The healthy fats such a CLA help you to burn fat. You've probably cut out red meat and dairy trying to lose weight and maintain heart health. But, at the very least, you may have gone to drinking skim milk and low-fat cheese. In so doing, you are not consuming enough CLA. CLA is important for getting rid of artery-clogging triglycerides in cells. Adding these good fats can help you burn more calories, control hunger, build lean muscle and boost metabolism without you having to do anything. I don't know about you, but the minimum recommended dose of 3,200 mg is equivalent to 7 pounds of grass-fed beef and 4 gallons of milk. Clearly, you can't get enough CLA from diet alone.
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