Can you lose weight with garcinia cambogia
La garcinia cambogia es una fruta con un alto contenido en HCA El cuerpo y el cómo nos ven los demás se ha convertido en un asunto prioritario.
Garcinia Cambogia: Safe for Weight Loss?
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Garcinia cambogia, a tropical fruit also known as the Malabar tamarind, is a popular weight-loss supplement. People say it blocks your body's ability to make fat and it puts the brakes on your appetite. It could help keep blood sugar and cholesterol levels in check, too. You'll find it in bottles on the shelf at the store as well as mixed with other ingredients in diet products.
Does it live up to its hype? Maybe a little, but it might not be worth it.
How It Works
The active ingredient in the fruit's rind, hydroxycitric acid, or HCA, has boosted fat-burning and cut back appetite in studies. It appears to block an enzyme called citrate lyase, which your body uses to make fat. It also raises levels of the brain chemical serotonin, which may make you feel less hungry.
But actual weight loss results aren't impressive. A review published in the Journal of Obesityfound that people who took garcinia cambogia in studies lost about 2 pounds more than people who didn't take it. The reviewers couldn't say for sure that the weight loss was because of the supplement. It could have been from the lower-calorie diet and exercise programs the people in the studies typically followed. Better studies are needed to find out if HCA really helps people lose a lot of weight and keep it off.
Type 2 Diabetes and High Cholesterol
Garcinia cambogia may make it easier for your body to use glucose, the sugar your cells need for energy. Mice that got garcinia cambogia in one study had lower insulin levels than mice that didn't. That's another reason, besides weight loss, that people with diabetes are interested in it. However, if you're taking garcinia cambogia along with a medication to control your blood sugar, your glucose could get dangerously low.
Some research has found that garcinia cambogia can also improve cholesterol levels, lowering triglycerides and LDL (the "bad" cholesterol) and raising HDL (the "good" cholesterol). But you shouldn't use it if you're already on a prescription for your cholesterol.
Possible Side Effects
When you take garcinia cambogia, you might get:
In 2009, the Food and Drug Administration warned everyone to stop using a weight-loss product that contained garcinia cambogia because some people taking it got serious liver problems. The product had other ingredients, too, so it's not clear that garcinia cambogia was to blame. While some research suggests the supplement is safe for your liver, other research says no.
Garcinia cambogia may interact badly with:
You definitely don't want to use it when you're pregnant or nursing, or if you have kidney or liver problems.
Antioxidanter är bra för kroppen inom ett antal områden.
It is possible that manic symptoms may emerge as a side effect.
To Buy or Not to Buy
Since study results are mixed, you should talk with your doctor to help you decide if taking garcinia cambogia is a good idea. Even if it's safe, it may not help you lose much weight. It's probably wiser to spend your money on healthy food or an exercise DVD.
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Does Garcinia Help Lose Weight?
Garcinia cambogia is a plant native to Southeast Asia and is used medicinally for the properties in the rind of its fruits. The fruits are often used to make hydroxycitric acid, or HCA, which is marketed as a weight-loss supplement. Before you begin taking garcinia or HCA supplements for weight loss, consult your doctor about the possible health risks and correct dosage.
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Garcinia fruits are also called Malabar tamarind, and the HCA extracted from them is similar to citric acid, according to the University of Michigan Health System. The HCA in garcinia fruits appears to block your body’s metabolism of simple sugars into fats. Garcinia cambogia is also thought to prevent fat storage by affecting a specific enzyme in your body, suppress appetite by increasing serotonin levels and stimulate the burning of stored fat for energy during long-duration exercise, DrugDigest.org says.
The HCA in garcinia is primarily marketed for its potential effects in promoting weight loss, DrugDigest.org notes. Due to garcinia’s apparent functions in the body for preventing fat storage and burning existing stored fats, the supplement may help you to lose weight.
You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem.
Some research has found that garcinia cambogia can also improve cholesterol levels, lowering triglycerides and LDL (the "bad" cholesterol) and raising HDL (the "good" cholesterol).
Specifically, garcinia appears to work best coupled with a low-fat diet or to counteract the negative health effects of a diet that’s high in simple sugars, explains the University of Michigan Health System. A high-fiber diet seems to inhibit the absorption of HCA from garcinia, so the supplement would have little benefit for people who consume a diet that contains large amounts of fiber, says the University of Pittsburgh Medical Center. Talk with your physician before taking garcinia or HCA for any health purpose.
The dosage of garcinia supplements are typically measured by the HCA content, says the University of Pittsburgh Medical Center. Although the exact effective dosage of garcinia is unknown, the typical recommended dosage is 1,500 mg of HCA daily, divided into three separate doses taken prior to each meal, according to the University of Michigan Health System. Ask your health-care provider about the safest and most effective dosage that’s right for you before taking HCA or garcinia to promote weight loss.
Although some medical studies have found that the HCA in Garcinia cambogia appears to promote weight loss, many studies have found no benefit, notes the University of Pittsburgh Medical Center. For example, a randomized clinical trial published in the “Journal of the American Medical Association” in 1998 discovered that taking Garcinia cambogia did not produce significant weight loss. The 12-week-long study of 135 patients compared a group receiving HCA garcinia supplements to a group receiving a placebo, explains the National Institutes of Health. Both groups lost weight, but no statistically notable differences were seen between the two groups in terms of weight loss and reductions in body-fat mass.
How Garcinia Cambogia Can Help You Lose Weight and Belly Fat
Garcinia cambogia is a popular weight loss supplement.
It is derived from a fruit of the same name, also called Garcinia gummi-gutta or Malabar tamarind.
The peel of the fruit contains high amounts of hydroxycitric acid (HCA), which is the active ingredient believed to be responsible for most of the weight loss benefits ( 1).
This article is a detailed review of garcinia cambogia and whether it is something you should take in order to lose weight.
Garcinia gummi-gutta is a small, pumpkin-shaped, yellow or greenish fruit.
The fruit is so sour that it is generally not eaten fresh, but rather used for its sour flavor in cooking ( 2).
Garcinia cambogia supplements are made from extracts of the fruit's peel.
The peel of the fruit contains high amounts of hydroxycitric acid (HCA), an active substance that has been shown to have some weight loss properties ( 3, 4, 5).
The supplements generally contain 20–60% HCA.
Hayamizu K, Tomi H, Kaneko I, Shen M, Soni MG, Yoshino G.
Nevertheless, studies show that those with 50–60% HCA may provide the most benefit ( 2).
Bottom Line: Garcinia cambogia supplements are made from extracts of the peel of the Garcinia gummi-gutta fruit. They contain high amounts of hydroxycitric acid (HCA), which has been linked with weight loss benefits.
Many high-quality human studies have tested the weight loss effects of garcinia cambogia.
What's more, most of them show that the supplement can cause a small amount of weight loss ( 3, 6).
This graph summarizes the weight loss results from nine studies on garcinia cambogia ( 7, 8, 9, 10, 11, 12, 13, 14):
The blue bars show the results from the supplement groups, while the orange bars show the results of placebo groups.
On average, garcinia cambogia has been shown to cause weight loss of about 2 pounds (0.88 kg) more than a placebo, over a period of 2–12 weeks ( 3, 15).
That said, several studies have not found any weight loss advantage ( 9, 11, 16).
For example, the largest individual study, which tested 135 participants over 12 weeks, did not find any difference in weight loss between the group that took garcinia cambogia and the group that took the placebo ( 9).
As you can see, the evidence is mixed. Garcinia cambogia supplements can produce modest weight loss in some people, but their effectiveness cannot be guaranteed.
Bottom Line: Some studies have found that garcinia cambogia causes modest weight loss, while other studies report no noticeable effects.
There are two main ways garcinia cambogia is thought to help with weight loss.
1. It May Reduce Your Appetite
Studies in rats have shown that those given garcinia cambogia supplements tend to eat less ( 17, 18).
Similarly, some human studies have shown that garcinia cambogia is able to suppress appetite and make you feel full ( 5, 13, 14, 19, 20).
How it reduces appetite isn't fully known, but rat studies have suggested that the active ingredient in garcinia cambogia can increase serotonin in the brain ( 5, 21).
Theoretically speaking, since serotonin is a known appetite suppressant, higher blood levels of serotonin could reduce your appetite ( 22).
However, these results need to be taken with a grain of salt. Other studies have found no difference in appetite between groups taking this supplement and those taking a placebo ( 10, 11, 12, 23).
It may be that these effects depend on the individual.
Bottom Line: Some studies suggest that garcinia cambogia can suppress appetite by inhibiting serotonin uptake in the brain, while other studies have found no effects on appetite or hunger.
cambogia , as iron is an erythropoietic agent; (2) antioxidant activity and may decrease the rate of oxidant-induced hemolysis, which increases the life span of the RBC; or (3) the content of bioflavonoids in the plant, which may increase the level of peripheral testosterone, which can stimulate erythropoiesis in humans.
It May Block Fat Production and Reduce Belly Fat
The most important activity of garcinia cambogia is probably its effects on blood fats and the production of new fatty acids.
Studies in humans and animals have shown it may lower high levels of fat in the blood and reduce oxidative stress in the body ( 24, 25, 26, 27, 28).
One study also suggests it may be especially effective at reducing the accumulation of belly fat in overweight people ( 8).
Another study gave moderately obese individuals 2,800 mg of garcinia cambogia daily for eight weeks ( 14).
By the end of the study, the group had drastically reduced several risk factors for disease:
The main reason for these effects is thought to be that garcinia cambogia inhibits an enzyme called citrate lyase, which plays an important role in the production of fat ( 2, 29, 30, 31, 32).
By inhibiting citrate lyase, garcinia cambogia is thought to slow down or block fat production in the body. This may reduce blood fats and lower the risk of weight gain, two major disease risk factors ( 33).
Bottom Line: Garcinia cambogia blocks the production of new fats in the body, and has been shown to lower cholesterol levels and blood triglycerides in overweight people.
Animal and test-tube studies suggest that garcinia cambogia may also have some anti-diabetic effects, including ( 2, 14, 34):
- Decreasing insulin levels
- Decreasing leptin levels
- Reducing inflammation
- Improving blood sugar control
- Increasing insulin sensitivity
Garcinia cambogia may also have benefits for the digestive system. Animal studies have suggested it helps protect against stomach ulcers and reduce damage to the inner lining of the digestive tract ( 35, 36).
However, these effects need to be studied further before firm conclusions can be drawn.
Bottom Line: Garcinia cambogia may have some anti-diabetic effects and may also help protect against stomach ulcers and damage to the digestive tract.
Most studies have concluded that garcinia cambogia is safe for healthy people in the recommended dosages, or up to 2,800 mg of HCA per day ( 37, 38, 39, 40).
That said, supplements are not regulated by the US Food and Drug Administration (FDA).
That means there's no guarantee that the actual content of HCA in your supplements will match the HCA content on the label.
Therefore, make sure to buy from a reputable manufacturer.
People have also reported some side effects of using garcinia cambogia.
The rind of the Garcinia cambogia fruit contains high concentrations of hydroxycitric acid (HCA).
The most common ones are ( 3, 9):
However, some studies have indicated more serious side effects.
Animal studies have shown that a very high intake of garcinia cambogia can cause testicular atrophy — shrinking of the testicles. Studies in rats have shown it may also affect sperm production ( 38, 41, 42).
Additionally, there is one report of a woman who developed serotonin toxicity as a result of taking garcinia cambogia with her anti-depressant medications ( 43).
If you have a medical condition or are taking any medications, consult your doctor before you start taking the supplement.
Bottom Line: Some people experience digestive symptoms, headaches and skin rashes when taking garcinia cambogia. Animal studies suggest that a very high intake may cause toxicity.
Many health food stores and pharmacies offer several varieties of garcinia cambogia.
Choose one from a reputable manufacturer that contains 50–60% hydroxycitric acid (HCA).
Recommended dosages can vary between brands. Generally, it is recommended to take 500 mg, three times per day, 30–60 minutes before meals.
It is always best to follow the dosage instructions on the label.
Studies have only tested these supplements for up to 12 weeks at a time. Therefore, it may be a good idea to take a few weeks off every three months or so.
Bottom Line: Look for a supplement that contains 50–60% HCA and is made by a reputable manufacturer. Follow the dosage instructions on the label.
Existing studies don't agree on the effectiveness of garcinia cambogia for weight loss.
Some studies show it may cause slightly more weight loss than not taking any supplement. This effect is not confirmed, but it is promising.
The positive effects of garcinia cambogia on blood fats may be where this supplement really shines.
An evidence-based nutrition article from our experts at Authority Nutrition.