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When you want to lose some weight, there are many ways to go about it. If you want a natural way to lose weight, Garcinia Cambogia is one of those ways. You may have heard of Garcinia, or it’s your first time to hear of it. We are here to tell you more about it and Garcinia’s pros and cons.
What is Garcinia Cambogia?
Garcinia cambogia is a small fruit that looks like a cross between tomato and pumpkin. This fruit is native to Southeast Asia and India. The Garcinia Cambogia is sour, and its generally consumed when cooked.
It has been used for a long time in traditional South Asian dishes that include Chutneys and curries.
The majority of people additionally use this fruit in the preservation and curing fish.
Adding the ingredient to meals is taken as an effective way of making the meals to be more “filling.”
In many Malaysian villages, Garcinia is used in making soup which is taken before meals.
Garcinia Cambogia and Weight Loss
Garcinia cambogia is known for its weight loss capabilities. Many studies have tested the weight loss effects of this supplement.
Most of the studies show that Garcinia Cambogia can lead to a small amount of weight loss. The average weight loss accredited to this supplement is around 2 pounds (0.88 kg) between 2-12 weeks.
The Journal of Obesity published a summary of the results of nine different studies that used Garcinia as a weight loss agent in humans. This review showed that there were mixed results from the supplement, in some cases achieving significant benefits as opposed to minimal effects in others.
The average loss in body weight was relatively small but the majority of the studies were short, according to a study published in Critical Reviews in Food Science and Nutrition.
There are other studies that have not found any significant weight loss on people using Garcinia Cambogia. An example of such a study is one carried out of 135 people. This study found no difference in weight loss between the people using the supplement and the placebo group.
Generally, the evidence on the weight loss effects of Garcinia Cambogia is mixed. A small number of human studies have been conducted over a short period of time.
There is a need for longer trials in larger groups of people to fully understand the safety and effectiveness of Garcinia or HCA. There are people who can experience modest weight loss while using this supplement, but there is no guarantee of Garcinia Cambogia’s effectiveness.
How does Garcinia Cambogia Aid in Weight Loss?
There are two main ways that this supplement is thought to contribute to weight loss.
1. Reduction of appetite
The ingredient in this fruit that aids in weight loss is hydroxycitric acid (HCA). The HCA is used to make supplements taken to lose weight.
The amount of HCA in supplements ranges between 20-60%. However, this number should not discourage you as studies reveal that the amount of HCA present in supplements is adequate to help in weight loss.
This is the main reason why it caught the attention of health experts and scientists.
HCA is going to suppress your appetite by increasing serotonin levels. What’s serotonin? This is a neurotransmitter in the brain which makes you feel excited. It’s a target of numerous antidepressant medications.
When you have low levels of serotonin, you may feel anxious and depressed.
This drives the majority of people into reactive and emotional eating. Through increasing serotonin levels, the acid improves mood, and will normally suppress the drive in reacting to those stressful situations with food
When you eat less, it means that your body will sense this and it will consequently release the stored fat in the fat cells.
Studies conducted on rats show that those that consume garcinia Cambogia supplements eat less. There are also human studies that show a similar result. Garcinia cambogia suppresses one’s appetite making them feel full.
Despite there being studies that show garcinia Cambogia aids in suppressing your appetite, there are other studies that differ.
These studies observe that there is no difference in appetite between those in the placebo and those using the supplement.
2. Blocking of fat production and reduce belly fat
The other way that Garcinia Cambogia aids in weight loss is by impacting blood fats and the production of new fatty acids.
Studies in human beings and animals reveal that this supplement may lower high levels of fat in your body. With low-fat levels, oxidative stress is reduced.
There is a study that suggests garcinia Cambogia may effectively reduce the accumulation of belly fat in overweight people.
There is another study where moderately obese people consumed 2,800mg of garcinia Cambodia every day for eight weeks. The results were a drastic improvement is risk factors for several diseases.
- Fat metabolites – The amounts excreted in urine were 125 – 258% more.
- Good HDL cholesterol levels – Theses were higher by 10.7%.
- Bad LDL cholesterol levels – The levels were lower by 12.3%.
- Total cholesterol levels – They were lower by 6.3%.
The major reason behind these effects is the inhibition of citrate lyase enzyme by garcinia Cambogia.
Citrate lyase is an enzyme that plays a crucial role in the production of fat. When garcinia Cambogia inhibits citrate lyase, it’s believed that it obstructs or slows the production of fat in your body.
The slow production of fat in your body contributes to lowering the risk of weight gain and reducing blood fats.
Now that you have an idea of what garcinia Cambogia is let us look at its pros and cons.
Benefits of Garcinia Cambogia
1. This supplement aid in controlling your appetite.
2. Garcinia cambogia gives essential minerals like iron, phosphorus, and calcium, vital for your health. Calcium is linked to weight loss as it contributes to fat burning in your body. This mineral also aids in reducing fats stores.
3. Keeping under control cholesterol and blood sugar levels.
4. Garcinia cambogia increases serotonin levels making you feel less hungry.
5. This supplement aids in muscle gain by activating your metabolism and reducing fat.
6. Garcinia cambogia is easy to use as it’s available as a shake, powder, or pill.
7. Improved blood circulation
Garcinia cambogia boosts your metabolism, which in turn contributes to better blood circulation.
With good blood circulation, your body is able to remove toxins making you feel good on the inside and outside with healthy skin.
8. This supplement contains anti-diabetes effects such as:
• Decreasing insulin levels.
• Lowering leptin levels.
• Garcinia cambogia causes a reduction in inflammation.
• This supplement improves blood-sugar control.
• Increasing sensitivity to insulin.
9. Garcinia cambogia aids in protecting your stomach against ulcers and reduces damage to your digestive tract’s inner lining.
10. Improving athletic performance
Some people market garcinia Cambogia as a supplement that enhances athletic ability. There is evidence from research conducted on humans and animals that reveal there is some truth behind this claim.
Your endurance levels when taking part in exercises may increase when you use HCA. With increased endurance levels, you will not feel exhausted too quickly. However, long-term studies need to be conducted to understand these claims fully.
Cons of using Garcinia Cambogia
Although Garcinia Cambogia is viewed as safe to eat, there are risks that come with its consumption before deciding to use this supplement or eat the fruit.
Supplements such as Garcinia Cambogia are not regulated by the United States Food and Drug Administration (FDA), similar to pharmaceutical drugs.
Pharmaceutical drugs must meet stringent safety standards before receiving approval from the FDA.
Due to the lack of strict regulation on supplements, herbal supplements need only to be safe to consume and come with clear labels on their packaging.
Determining how effective HCA or garcinia Cambogia is, is difficult since the potency o supplements vary from brand to brand. Some manufacturers may add filler or synergistic ingredients into the supplements making it harder to establish the correct dose.
2. Side effects
There are side effects that you may experience when using Garcinia Cambogia. These include:
- Skin rash
- Digestive upset
- Lower blood sugar
- Common cold symptoms
3. Serious side effects
There are studies that show the serious side effects of using garcinia Cambogia. Intake of this supplement beyond its maximum limit can result in shrinking of the testicles, which affects sperm production. These studies are drawn from tests administered to rats.
There is a woman who experienced serotonin toxicity after using garcinia Cambogia with antidepressant medications.
Interaction of Garcinia Cambogia With Other Drugs
This supplement may affect people who have diabetes as it lowers blood sugar. It’s advisable that you consult your doctor before you start using a new supplement or drugs. If you suffer from prior damage to your liver and kidney, it’s best you avoid garcinia.
Those taking a statin, a cholesterol-lowering drug, should use the supplement with care since it may increase the danger of harmful side effects such as muscle degradation or rhabdomyolysis.
People with Alzheimer’s disease or other types of dementia should not take HCA owing to the risk of worsening dementia.
Pregnant or lactating mothers are also advised to avoid garcinia as enough research hasn’t been conducted to establish its effect on such mothers.
How To Take Garcinia Cambogia
When it comes to supplements, there is no standard dose for their consumption.
In clinical trials, Garcinia cambogia extract has been proven safe to take orally for at least 12 weeks, according to the findings of the studies.
One of the most common suggested usage of Garcinia Cambogia supplements is to take a 500 mg pill three times a day before a meal. It appears, however, as safe as 2,800 mg a day among the majority of healthy people, according to research.
When purchasing this supplement, buy one that contains 50-60% HCA from a reputable manufacturer. You can also follow the dosage instructions provided on the label.
The dosage of this supplement will vary from person to person; that’s why you are advised to consult with your doctor before using supplements.
Does Your Diet Affect Garcinia Cambogia’s Effectiveness?
Researchers sort to find out whether a person’s diet affected Garcinia Cambogia. They noted that people whose diets were low in fat and high carbs experienced little to no effect of the supplement.
The Journal of Clinical Diagnostic Research posted another study that revealed adding Garcinia Cambogia supplement to a high-fat diet reduced weight gain.
The effectiveness of HCA in your body may reduce when you consume a high-fiber diet. Research suggests that to reap the full benefits of HCA and garcinia, your diet needs to be proper.
The use of Garcinia Cambogia has been going on for centuries. It is a safe fruit to eat, and the supplement has offered many people assistance in weight loss. However, the mixed clinical evidence of its effectiveness casts doubts on this supplement.
Therefore, if you’re considering using Garcinia Cambogia to aid in weight loss, it’s best you first consult with your doctor. Remember, supplements only help to a certain level of weight loss.