Conjugated linoleic acid is a natural substance found in a lot of our foods that, according to studies can reduce fat and improve the muscle mass in the body. Taken as a supplement with no change in eating or exercise habits, it wouldn't make you lose weight, but it can help you lose fat. It's often taken by men who are looking to lose weight and body build at the same time, but it can also be helpful for people who are overweight and under-exercising, as any increase in muscle will increase the metabolism, making you burn more calories.
Like many natural weight loss products, conjugated linoleic acid (CLA) combined with a flexible healthy eating plan can give you gradual long term weight loss and help you get out of the dieting cycle where you keep losing and gaining the same 10, 20 or 50 pounds. Yoyo dieting is very bad for the health. It's better to stay overweight than to keep on losing and gaining, losing and gaining over and over.
Most experts (unless there trying to sell you something) agree that the diet that works best is the non-diet, where instead of eating special foods and banning others, you just eat slightly smaller quantities of a normal healthy diet. If you're currently living entirely on pizza, fries, and chocolate, then yes, some changes are overdue. But you can still have small portions of all of those foods every so often. If this is the kind of diet you want, then CLA can help reinforce your plan by increasing your fat loss. Dr. Michael Pariza of the University of Wisconsin-Madison, reported to the American Chemical Society that CLA "doesn't make a big fat cell get little. What it rather does is keep a little fat cell from getting big."
Many studies have been done on CLA. One study published in the Journal of Nutrition has found that people taking CLA lost an average of six pounds of body fat more than a group that took a placebo. The researchers discovered that you need about 3.4 grams of CLA per day for it to really be effective. CLA is found in food, especially meat and dairy products, but supplementation is necessary for many people to reach this level.
Another study at Purdue University, Indiana, found that CLA improved insulin levels in about two-thirds of diabetics, and slightly decreased their blood glucose level and triglyceride levels, hinting that it might help to maintain normal insulin levels. But see your doctor before taking any supplements if you do have diabetes.
There's no magic pills for weight loss, but if you're willing to commit to reducing your body fat for good, CLA might help you. Keep in mind that its main effect is to convert fat to muscle, which by itself will not make you weight any less. But you will look slimmer and feel healthier if you do do this, and combined with a good weight control eating plan, conjugated linoleic acid can help you go towards your ideal weight.