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L'conjugated linoleic acid is an omega-6 fatty acid, often used in weight loss paths, for building muscle mass, and more.
But how conjugated linoleic acid works? What are the risks?
Let's try, in the next few lines, to shed some light on this topic, remembering right now that although weight loss diets traditionally suggest avoiding foods with too much fat, in reality there are good and bad types of fat and, yes he means, almost all modern diet guides encourage you to eat moderate amounts of good fats, both for weight loss and for overall health. Researchers generally consider theconjugated linoleic acid as a healthy fat. The main food sources of conjugated linoleic acid are dairy products and beef.
What is conjugated linoleic acid?
L'conjugated linoleic acid belongs to a family of fatty acids from products of animal origin, including meat and dairy products. These are products that include omega-6 fatty acids, and are polyunsaturated fats, with potential beneficial effects on the heart.
What are the possible health benefits
Many people use supplements based on conjugated linoleic acid, believing that they can enjoy the related benefits for weight loss and heart health. However, the evidence is conflicting and many studies involve animals rather than humans. Consequently, searches have not provided results homogeneous, and the exact benefits for the health of the organism are therefore not clear.
It follows that the following list should still be supported with the help of your referring doctor.
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According to some research, the hiring of conjugated linoleic acid it could help you lose a small amount of weight and body fat.
In particular, it seems that acid plays an important role in the breakdown of fats in the body and, for this very reason, people are believed to argue thatconjugated linoleic acid may aid in weight loss.
However, although many studies have shown the weight loss substantial in animals, a study from a few years ago states that these findings do not necessarily apply to humans. Several equally recent studies also show that the acid promotes weight loss, in a moderate way, if the data are compared with those of placebo groups.
Despite a popular belief, there are no studies on the effects ofconjugated linoleic acid on bodybuilding. A study from five years ago suggests that the benefits of taking supplements based on conjugated linoleic acid, together with physical exercise, are highly variable.
Doubts about effectiveness
Recent studies have questioned whether acid-induced weight loss has the same benefits as traditional weight loss methods.
In particular, in a 2017 study, in which two groups of obese mice with the characteristics of human metabolic syndrome, to test weight loss, the researchers gave the acid to the first group of animals, while they placed the second group within a caloric restriction diet.
Well, the scientists studied the physical changes between the two groups and noted that both groups had lost the same amount of weight, although they have had several physical changes:
mice that took supplements based on conjugated linoleic acid have lost subcutaneous fat, which is a protective and healthy form of fat, without losing the harmful visceral fat;
on the other hand, the group that had been subjected to a calorie restriction it improved diabetes markers, such as lowering fasting blood glucose levels, which the former group did not.
In short, the study concluded that caloric restriction was a healthier form of weight loss than taking dietary supplements conjugated linoleic acid.
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L'atherosclerosis, which is a condition of hardening of the arteries, occurs when plaque builds up in the arteries, becoming a serious risk factor for heart disease.
A 2018 study on obese mice suggested that taking acid-based supplements could protect against atherosclerosis, but it is good to remember that researchers need to do more studies before knowing the true effects on atherosclerosis in humans.
Risks and side effects
Even the hiring of conjugated linoleic acid it could cause side effects, such as stomach pain, constipation, diarrhea, indigestion.
Some studies also suggest a link between the dosages that people must take to promote weight loss and negative effects, such as systemic inflammation and insulin resistance. A study also suggests that conjugated linoleic acid could worsen pathological conditions of the liver ..
Therefore, it is necessary to carry out further research on the possible side effects of the acid in humans.