CLA or Conjugated Linoleic acid is one of the most recommended supplements for fat loss and muscle toning. If you go into a GNC or a similar store and ask about weight loss supplements, I bet 9 times out of 10 they recommend CLA and most likely L carnitine stacked with it.
CLA is a healthy fat, related to the omega-6 fatty acids, that can help you reduce body fat. It works by inhibiting the enzyme lipoprotein lipase(LPL) that encourages your body to store fat. Because it allows this body fat to be used as energy instead of stored as body fat, CLA also has a muscle sparing effect. Along with these benefits, it also has been shown to increase metabolic rates, boost your immune system and claims to help keep cholesterol in check but this is up for debate still.
Found in foods like raw butter, milk or beef(grass fed sources) it is easiest to get into your diet through supplementation but studies have shown that CLA from in supplement form is not as effective as from dairy or beef (grass fed sources). It is recommended to get 6g of CLA each for maximum results. You want to aim for products containing at least 1000mg of CLA. I recommend trying to get as much of it from food as possible.
I personally have been using CLA for every cut I’ve done and although the cuts have been successful, the results cannot be tied to this supplement alone. As it was a combination of intense workout routine, rest periods, proper diet, and supplementation. So despite exciting and promising CLA weight loss studies, it may be all placebo effect but that is still an effect that helps reach fitness goals. As with all supplements, there is no magical pill yet and everything will take some time, dedication and consistency.
Results vary from person to person, with one study that had eight clinical trials showing great variability to the supplement. With some participants losing up to 8 pounds while others gained 1 pound. Either way, it may be a supplement worth looking into if you are struggling with getting the weight loss engine started!