Can garcinia cambogia help with losing weight.
When considering a diet supplement, many are turning to garcinia cambogia. Is it a good choice, does it help, and is it safe?
All three of these questions are valid. We decided to find out if there are definitive answers.
What is Garcinia Cambogia
If you live in Asia, you may be aware of Garcinia gummi-gutta. It’s a small tropical fruit that is too sour to eat, but there has benefits as a spice or flavoring agent in cooking.
For our purposes, we are going to consider the rind of the pumpkin colored fruit.
Science has identified the rind to have a high concentration of hydroxycitric acid (HCA). The National Institute of Health said this. “Hydroxycitric acid has been identified as a potential supplement for weight management and as antiobesity agent.”
According to Authority Nutrition, supplements that contain HCA generally have levels between 20% and 60%. To be of value, the percentage of HCA needs to be 50% to 60%.
Does Garcinia Cambogia Work
The short answer is yes. But that is not the whole story. If you are taking the supplement and doing nothing else, you will likely be disappointed.
In weight loss studies there are three things that need to be present to lose weight.
- First is to cut back on sugar and starches. Nothing will derail a weight loss plan like sugar.
- Second is to eat protein, fat and vegetables.
- Third is to lift weights three times a week.
Reducing appetite significantly is an important part of a weight loss plan. That’s a role of garcinia cambogia.
Authority Nutrition makes it clear that in case studies, when the supplement was left to itself to lose weight, it can come up short.
Where is the value
When there are other elements to the weight loss program, garcinia cambogia begins to show value.
When food restrictions of a diet are in place, the appetite suppressing element plays a role. Those willing to eat less are rewarded with less desire to eat more.
The second, and perhaps the greater quality of the supplement comes in fat reduction. A reduction in fat that leads to less belly fat.
Experts report, “The most important activity of garcinia cambogia is probably its effects on blood fats and the production of new fatty acids.”
The blocking of fat production is important.
A study with moderately obese individuals included 2,800 mg of garcinia cambogia daily for eight weeks.
- Total cholesterol levels: 6.3% lower
- LDL (the “bad”) cholesterol levels: 12.3% lower
- HDL (the “good”) cholesterol levels: 10.7% higher
- Blood triglycerides: 8.6% lower
- Fat metabolites: 125–258% more excreted in the urine
The results are attributed to garcinia cambogia having an enzyme called citrate lyase, which plays an important role in the production of fat.
There have been other studies
What they collectively suggest is garcinia cambogia has demonstrated to do more.
In additions to suppressing appetite and blocking the production of fat, it can lower cholesterol levels and blood triglycerides in those who are overweight.
Studies using animals indicate that garcinia cambogia can decrease insulin and leptin levels, reduce inflammation, allow Improving blood sugar control, and have better insulin sensitivity.
There may also be benefits to the stomach and digestive system. Again, using animal studies, there is evidence that the supplement will protect against stomach ulcers as well as reduce damage to the inner lining of the digestive tract.
Finally, there is evidence to support garcinia cambogia having anti diabetic effects.
What not to like
Looking of side effects? Reports show the most common side effects are digestive symptoms, headaches, and skin rashes.
It is reported that some women taking antidepressant medications developed serotonin toxicity.
What’s that? Symptoms include high body temperature, agitation, increased reflexes, tremor, sweating, dilated pupils, and diarrhea. Source
How to achieve the best results
Choose from a reputable manufacturer. Garcinia Cambogia is not regulated by the FDA. There is no such thing as a rating. That is true of all supplements.
Be sure that the levels of hydroxycitric acid (HCA), are between 50%-60%. The higher the better. Follow dosage instructions on the label.
Garcinia cambogia is not a miracle pill, but those using is will argue that point. Studies do support that it does have value when used to lose weight. While it may suppress appetite, its best value may be in blocking fat production.
HealthyLivingAfter60.com does not recommended supplements. This one is the exception. You will find ads here for garcinia cambogia because we recommend the supplement for weight loss.
Our recommendation does not mean you will lose weight. A healthy weight loss plan that includes diet and exercise is the best formula for weight loss. Adding this supplement to that regime is our recommendation.
Before you run out and get a supply, there are a couple of things you need to remember. The percentage of HCA is important. 50% is the minimum and 60% is best. There are products with percentages as low as 16%.
The product you see here is the full 60%. You want to act fast. They are offering a free sample when you order through the link in the ad. (You will pay shipping costs)
Garcinia cambogia is a valid weight loss supplement when used in conjunction with diet and exercise.
Questions or comments? Leave them in the comments section below.