How to Use Conjugated Linoleic Acid

For those looking to reduce body fat, supplementing the diet with conjugated linoleic acid is an option to consider. Conjugated linoleic acid, or CLA, is a natural substance found in many foods. Various studies have shown that this substance can help reduce body fat and increase muscle mass.

Instructions

1. Understand that conjugated linoleic acid helps to lose body fat but does not necessarily result in weight loss. Because muscle weighs more than fat, converting fat to muscle usually doesn't yield a reduction in weight. However, the body will have a leaner, slimmer and more defined look.

2. Take conjugated linoleic acid as a dietary supplement to help increase muscle mass. Even if you don't change your eating habits or exercise routine, you should still lose fat and increase muscles. This in turn will increase metabolism and burn more calories.

3. Combine the use of conjugated linoleic acid with a healthy diet plan to obtain a safe and gradual weight loss. Losing too much weight too quickly is not healthy and may also contribute to loss of muscle mass. The lost weight is usually quickly regained. This yo-yo effect is hard on our bodies and should be avoided.

4. Consume the recommended amount of CLA to achieve loss of body fat. Although CLA is found naturally in some foods, primarily meat and dairy products, it is not enough to achieve desired results in reducing body fat. Researchers recommend supplementing the diet with daily consumption of approximately 3.4 grams of CLA.

5. Change any really bad eating habits. This just makes good sense if you are trying to either reduce body fat or lose weight. But don't deny yourself specific foods. The typically forbidden foods should be allowed every now and then in small portions.

6. Purchase CLA in health food stores and from several online sources. Because it is a dietary supplement, it does not require a prescription.

Tips & Warnings

• Some studies have shown that CLA improved insulin levels in some diabetics. Slight decreases in their blood glucose and triglyceride levels were also shown. The indication is that CLA may help to keep insulin levels normal in non-diabetics.

• Diabetics should consult a doctor before starting any dietary supplements.