Many wonder which are the most effective fat burners to reduce the tires on the waist, the chaps on the hips or the fat arms that do not let them look the way they want.
Well, science has shown unique qualities of conjugated linoleic acid ( CLA ) to kill stubborn fat.
But it was also discovered that combining CLA with L-carnitine can generate more powerful results in optimizing metabolism, accelerating weight loss and healthy fitness measures, while maintaining lean body mass .
CLA: powerful for weight control and as a fat burner
If you had to choose just one supplement to rid your body of extra fat, Conjugated Linoleic Acid (CLA) would win by beating.
And it is that it has a very particular function: to mobilize the fat that has adhered to the body for years and that does not come out with anything. You know what I mean?
It turns out that the process of oxidizing (burning) fat has three steps: 1) mobilization, 2) transport, and 3) oxidation.
Well, very often, the body has a hard time taking the first step, that is, removing fat deposits.
And that prevents fat from navigating through the blood to the mitochondria of the cells where the fat is converted into energy. Without it, the reduction of body fat does not happen.
CLA not only helps mobilize accumulated fat, but also prevents it from forming again.
In addition, it helps maintain healthy levels of lean body mass (without fat), which prevents loss of muscle mass when following low-calorie diets.
Research indicates that CLA helps people lose body fat:
- In a 12-week study of CLA supplementation (3 grams daily), obese and overweight women saw a decrease in hip circumference.
- 12 weeks of CLA supplementation (3.2 to 6.4 grams per day) reduced body fat mass, body fat percentage, measures of insulin resistance (and fasting blood sugar), as well as leptin (satiety hormone) levels in 48 obese adults.
Another 2019 study suggests that conjugated linoleic acid offers some degree of loss of body weight and/or adiposity in animals and humans.
Is CLA present in food?
It is found naturally in the following foods:
- 90% in dairy products.
- 75% in animal meat (cattle, goats, sheep, deer and bison).
- Vegetable oils have less than 50% of CLA.
Typically, animal products have a CLA concentration ranging from 0.34 to 1.07 g/100 g. But that's not enough to meet the daily requirement that humans need to promote lean body mass.
This is where supplementing a healthy diet with a CLA supplement can go a long way.
The recommended dose may vary for each person, but is around 3 and 4 grams per day.
What is L-carnitine?
It is an amino acid that is produced in the liver and kidney. Also, it can be obtained through food, mainly from animal sources.
It is essential to burn fat because it is responsible for transporting fatty acids to cells where ATP (cellular energy) is produced, which allows you to function day by day.
A 2020 review of 43 clinical studies concluded that:
- L-carnitine decreases body weight.
- Reduces body mass index (BMI) and fat mass.
- It can be useful to control insulin resistance.
In the appropriate amount, it provides weight loss benefits in overweight or obese adults.
The recommended dose of L-carnitine varies between 2 and 4 g (2000 to 4000 mg) per day.
The ideal combination of fat burners: CLA and l-carnitine what it is for
Combine CLA with l-carnitine what is it for. It could be beneficial for improving body composition, aiding weight loss, and improving insulin sensitivity.
What is the best way to combine them?
- You start with the lowest doses for a week, with 1000 mg of CLA and 1000 mg of L-carnitine. Tolerance and sensitivity are observed.
- If well tolerated, the dose can be increased after a week, with 2,000 mg of CLA and 2,000 mg of L-carnitine.
- In the third week, the dose can be increased to 3000 mg of CLA and the dose of 2000 mg of L-carnitine maintained.
- If the responses obtained are valuable, one can try increasing the CLA dose to 4,000 mg and experiment with increasing the L-carnitine to between 3,000 and 4,000 mg.