What is Conjugated Linoleic Acid?
It is thought to do this by diverting calories that are usually stored in fat cells towards muscle cells. However, no definitive mechanisms have been found to explain CLA's role in reducing body weight.
Natural food surces
The richest source of CLA is found in dairy products and meats. However, they are only found in small amounts.
CLA is found in larger amounts when animals and live stock have been grass fed as opposed to grain fed. This explains the recent popularity in the Paleo diet, where foods such as grass fed beef are consumed.
Consuming enough CLA from regular diets would require a large intake of these foods, which can be counter productive to losing fat as you will be consuming more calories in doing so, because of this many people supplement their diets with
CLA has been shown to increase muscle mass and lower body fat at the same time. More muscle, means an increase in your basal metabolic rate (burning more calories whilst resting).
The dosage of CLA varies in studies. Benefits can be seen by supplementing from 1400mg up to 6500mg.