Garcinia Cambogia is a popular weight loss supplement. It is extracted from a tropical fruit of the same name, also known as the tamarind malabar. Fruit has traditionally been used to add a bitter taste to foods, but now has become popular for its effects on weight loss. On the skin of the fruit is a large amount of a naturally occurring, biologically active substance called hydroxycitric acid (HCA). This is the active ingredient in Garcinia Cambogia, and has been shown to cause weight loss in several studies.
It is a detailed review of the Garcinia Cambogia and the science behind it.
There have been many studies on Garcinia cambogia, both in animals and humans. It has been shown to affect appetite and weight regulation in two ways:
Fat production: Blocks the enzyme citrate liase fat producing fat. This makes it harder for the body to produce fat.
Cravings: Increases levels of the hormone serotonin in the brain. This can theoretically lead to reduced appetite and less cravings.
Whatever the mechanism, animal studies on Garcinia cambogia have repeatedly demonstrated that it causes significant weight loss and reduction of belly fat.
It also lowers cholesterol and triglycerides, reduces inflammation and improves antioxidant status.
However, what works in laboratory animals does not always work in humans.
Conclusion: Studies have shown that Garcinia cambogia reduces anxiety and fat production. This causes significant weight loss in test animals.
Fortunately, we don't need to rely on animal studies here. The supplement has also been tried many times in humans. The best available evidence is a review of 9 studies examining the effects of Garcinia cambogia on weight loss in humans.
These were all randomised controlled trials comparing Garcinia cambogia to placebo (placebos).
Conclusion: Human studies show that Garcinia cambogia can increase weight loss by about 2 pounds over several weeks, on average.
Garcinia cambogia has been primarily studied as a weight loss supplement, but it may also have other health benefits. For example, one study showed that it can lower LDL cholesterol, lower triglycerides and increase HDL ("good cholesterol").
It has also been shown to reduce belly fat in one study. This is the harmful fat around the organs that cause the disease. However, keep in mind that the evidence is mixed. Studies of higher quality are needed.
Conclusion: Although the evidence is mixed, some studies suggest that it may reduce belly fat and improve several risk factors for heart disease.
Women who take a pill in the diet
You can get Garcinia cambogia extract from food stores and retailers online. It is recommended to obtain a brand that contains 50% or 60% hydroxycitric acid. However, it is important to keep in mind that the quality of supplements is very variable. They are not regulated by the FDA, and there have been many cases of fraud in the supplement industry.
Obtain a brand with 50% or 60% HCA.
Take 500 mg, 3 times a day.
The best times are 30-60 minutes before meals.
However, note that dosage instructions may vary between brands. Read the label and follow the directions on the container.
Conclusion: It is best to achieve a brand with a hydroxycitric acid (HCA) content of at least 50% or 60%. Take 500 mg, 3 times a day, 30-60 minutes before meals.
Having said all this, Garcinia cambogia appears to be very safe for otherwise healthy individuals and the risk of toxicity is very low.
According to studies, Garcinia cambogia may have modest effects on weight loss. You can help lose more than 2 pounds over a period of several weeks. However, as with most weight loss supplements, it is not very effective on its own. You also need to eat healthy, exercise and sleep well.
Also, if you want to lose weight and not regain it, then you have to change your lifestyle in the long run. Short-term "diets" only bring short-term results.