Are you looking for a supplement to help you shed those stubborn pounds and improve your body composition? With so many options on the market, it can be tough to know where to start. Two popular choices are conjugated linoleic acid (CLA) and fat burners. But what are the differences between these supplements, and which one is right for you? In this article, we'll explore the mechanisms of action for CLA and fat burners, and examine their drawbacks. We'll also address whether it's safe to take both supplements together, and provide some tips for using them effectively. So, whether you're a fitness enthusiast or just starting your weight loss journey, keep reading to learn more about CLA and fat burners. This article includes
What is a CLA?
CLA is a type of polyunsaturated, omega-6 fatty acid that is naturally produced by grazing animals such as cows, goats, and deer. The unique enzyme in their digestive system converts the omega-6 fatty acids in green plants to CLA, which is then stored in their muscle tissues and milk. While there are many forms of CLA, the two important ones are c9, t11 and t10, c12. The former is most abundant in food, while the latter is the form most often found in CLA supplements and associated with weight loss.
What are Fat Burners?
Fat burners are a type of dietary supplement that claim to increase metabolism, reduce appetite, and enhance fat burning. They usually contain a combination of ingredients such as caffeine, green tea extract, and yohimbine, which are believed to promote weight loss by boosting energy expenditure and reducing calorie intake.
Mechanism Action of CLA
The mechanism of action of CLA (conjugated linoleic acid) as a fat burner is not fully understood, but several theories exist. One theory suggests that CLA works by inhibiting the activity of an enzyme called lipoprotein lipase, which helps to store fat in the body. This leads to an increase in the breakdown of stored fat and a decrease in fat storage.
Another theory is that CLA may work by increasing the activity of certain enzymes involved in fat oxidation and energy production in the body. This can lead to an increase in energy expenditure and fat burning.
Mechanism Action of Fat Burners
Fat burners typically work by increasing the body's metabolic rate, which is the rate at which it burns calories. This can be achieved through a variety of mechanisms, including increasing the body's production of certain hormones such as adrenaline, which can stimulate the breakdown of stored fat.
Fat burners may also contain ingredients that can help to suppress appetite or increase feelings of fullness, leading to a reduction in calorie intake. Additionally, some fat burners may contain ingredients that can help to improve insulin sensitivity, which can lead to better regulation of blood sugar levels and a reduction in fat storage.
CLA's Fat-Burning Potential in Animals vs. Humans
Numerous studies have analysed the effects of CLA on fat loss in animals and humans. Research has shown that CLA reduces body fat in animals by increasing the amounts of specific enzymes and proteins that are involved in fat breakdown. For example, a study in mice found that supplementing with CLA for six weeks reduced body fat by 70%, compared to a placebo. CLA has also prevented fat gain in animals and test-tube studies. For instance, a study in pigs showed that it decreased fat growth in a dose-dependent manner.
However, CLA's fat-burning potential is much stronger in animals than it is in humans. Research in humans shows that CLA has only a modest weight loss benefit. A review of 18 high-quality, human studies looked at the effects of CLA supplementation on weight loss. Those who supplemented with 3.2 grams per day lost an average of 0.11 pounds (0.05 kg) per week, compared to a placebo. While these findings were considered significant, this translates to less than half a pound per month.
Potential Side Effects of CLA
Digestive Issues: Some people may experience digestive issues when taking CLA supplements, such as diarrhoea, nausea, and stomach pain.
Insulin Resistance: There is some evidence to suggest that CLA may worsen insulin resistance in overweight and obese individuals. Insulin resistance is a condition where the body’s cells become less sensitive to the hormone insulin, leading to high blood sugar levels and an increased risk of type 2 diabetes.
Increased Inflammation: CLA has been shown to increase inflammation in some people. While inflammation is a normal immune response, chronic inflammation is linked to numerous health problems, including heart disease and cancer.
Possible Increase: in Liver Fat Some studies have found that CLA may increase liver fat in obese individuals. However, more research is needed to confirm this potential side effect.
Allergic Reactions: Some people may be allergic to CLA supplements. Symptoms of an allergic reaction can include hives, itching, swelling, and difficulty in breathing.
Potential Side effects of Fat burner
Insomnia: Many fat burners contain stimulants like caffeine, which can disrupt sleep patterns and cause insomnia.
Increased heart rate and blood pressure: Stimulants in fat burners can also cause a rise in heart rate and blood pressure, which can be dangerous for people with certain pre-existing medical conditions.
Digestive issues: Some fat burners contain ingredients that can cause digestive issues like diarrhoea, nausea, and stomach discomfort.
Dehydration: Fat burners may have diuretic effects, causing increased urine output and potential dehydration.
Which is better, CLA or fat burner?
The answer ultimately depends on your individual needs and goals. If you are looking for a supplement that may help to improve body composition and support lean muscle mass, CLA may be a good choice. On the other hand, if you are looking for a supplement that may help to boost metabolism and suppress appetite, a fat burner may be a better option.
Can you take Fat burner and CLA together?
While there is no harm in taking both supplements together, it may not be necessary or recommended. Both supplements work differently, and taking them together may increase the risk of side effects. It is best to consult with a healthcare professional before taking any supplements, especially if you have any underlying health conditions or are taking medications.
In conclusion, while both CLA and fat burners may have potential benefits for weight loss, they work through different mechanisms and come with potential risks and side effects. CLA is often marketed as a weight loss supplement, its effects on weight loss in humans are not fully understood. The CLA used in weight loss supplements is typically synthesised in a laboratory and is not derived from animal sources.While CLA and Fat burner can both be effective in helping individuals lose weight, it is important to choose the option that aligns with your goals and preferences. Remember to always consult with a healthcare professional before adding any new supplements to your routine.