Taking different weight loss supplements is common among those who wish to lose weight, especially if they would like to get rid of stubborn fat pockets in a shorter period. There are thousands of supplements advertised every day, and Garcinia Cambogia is one of them, but can it actually help you lose pounds? In this article, we are going to cover all the aspects of Garcinia Cambogia for weight loss and explain how it is going to help you lose fat more efficiently.
What is Garcinia Cambogia?
Garcinia Cambogia, or Malabar Tamarind, is a tropical fruit that has gained popularity due to claims of its effectiveness in weight loss. It is said that this fruit can block the fat cell production process while also reducing the appetite.
The peel of the fruit contains a certain type of acid known as hydroxy citric acid, which is believed to be responsible for its weight loss effects. The consumption of the fruit is usually through cooking rather than eating it raw. There are also other supplements made from the extracts of the peel of Garcinia Cambogia with high amounts of hydroxy citric acid, which has shown its effectiveness for losing weight.
Is Garcinia Cambogia good for weight loss?
There have been many researchers studying the weight loss properties of this fruit and other supplements that contain the extracts of it. However, most studies show that it does not have a notable effect as far as losing weight is concerned.
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It was concluded that, on average, garcinia cambogia can result in almost 2 pounds of weight loss after a 2- to 12-week period. In contrast to this, some of the studies have found no evidence linking garcinia cambogia to losing weight. For instance, one study with the largest number of subjects – 135 people – found no difference between those who were taking garcinia cambogia and those who did not.
So, the data on this fruit’s effects on weight loss is mixed, and even if it can help you shed some pounds, it would not be as notable as expected.
How does Garcinia Cambogia work?
The first property of Garcinia cambogia is reducing appetite. The studies in both men and rats show that the subjects tend to eat less after taking the supplement. The mechanism is not yet clear, but it is said that the active ingredients in the fruit and other supplements containing its substances can increase serotonin in the brain, and serotonin affects the appetite. In contrast, there were other studies suggesting no effects on appetite.
Another claim that actually made garcinia cambogia popular among people was that it could stop the process of fat storage and fat cell creation. It is believed that this fruit can influence the fats in the bloodstream and the production of new fatty acids. Some research that was conducted on both humans and rats shows that garcinia cambogia might decrease the high level of fat in the blood and also lower oxidative stress in the body—source: Healthline. In one study, it was reported that it may even decrease the accumulation of belly fat in those who are overweight. Another clinical study showed that obese individuals who were taking 2800 mg of garcinia cambogia each day for two months showed improvement in several risk factors for disease.
Total cholesterol levels: 6.3% lower
Bad LDL cholesterol levels: 12.3% lower
Good HDL cholesterol levels: 10.7% higher
Blood triglycerides: 8.6% lower
Fat metabolites: 125–258% more excreted in the urine
It is said that an enzyme called citrate lyase is held back by garcinia cambogia, which ultimately results in less fat production.
Benefits of Garcinia Cambogia
Even if there is little evidence showing that garcinia cambogia is effective for weight loss, it still has some health benefits. For instance, multiple studies on animals showed that this fruit can lower insulin and leptin levels while also reducing inflammation. Other health benefits linked to garcinia cambogia are;
- Controlling blood sugar level
- Increasing insulin sensitivity
- Boosting digestive system
- Protecting against stomach ulcers
- Relief of joint problems
Note that these effects need further investigation on humans.
As far as safety is concerned, garcinia cambogia has proven to be safe in almost all studies. However, you should know that the supplements are not regulated by the FDA and do not go through the regulation process as other medications and supplements do. The least you can do is buy the supplements from a trusted and credible manufacturer.
Side effects of garcinia cambogia
In terms of side effects, people have reported the following problems:
- Digestive symptoms
- Skin rashes
However, some studies have indicated more serious side effects.
Research on animals suggests that consuming garcinia cambogia more than the recommended dosage can lead to testicular atrophy or testicle shrinking. Besides that, studies on rats showed that it could also have a negative impact on sperm production.
There is also a single report of a woman who developed serotonin toxicity due to taking garcinia cambogia while also taking antidepressant drugs. Liver failure or liver damage was also reported for some people. Generally speaking, taking garcinia cambogia is safe; however, if an individual is taking certain medication and is facing a particular health problem should consult a doctor before taking garcinia cambogia
Recommended dosage of garcinia cambogia
There are various types of garcinia cambogia supplements, and each one comes with a different dosage. As we have said earlier, it is highly recommended that you purchase this supplement from a well-known provider. Also, it should contain between 50 and 60 percent HCA. Generally speaking, it is said that the best dosage is 500 mg before each meal and three times a day, adding up to a total of 1500 mg dosage each day.