Garcinia cambogia stomach fat
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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. 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.
Better studies are needed to find out if HCA really helps people lose a lot of weight and keep it off.
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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How to Lose Belly Fat with Garcinia Cambogia
With the right nutrition and exercise most people can get rid of body fat fairly easily. However, there are problem areas that may be harder to sculpt and tighten without a little bit of help.
Belly fat is one of the hardest areas in the body to tighten and tone and even exercises like crunches and planks can only do so much when it comes to tightening these areas up.
Fortunately, with the right diet, a good supplement and exercise, a lot of people have found it easier to see results in their abs.
Health Benefits of Reducing Belly Fat
Belly fat that exceed the normal for adult men and women have been linked to higher risks for heart disease, diabetes, sleep apnea and metabolic syndrome. Losing the extra folds of fat around the midsection can help reduce this risk and make you feel lighter and healthier.
Without the excess belly fat, exercise also becomes easier, no longer the tedious chore that it used to be when the body was still several pounds heavier. Another benefit is that regular consumption of this supplement can help boost metabolism, so that the body eventually adopts a state where calories are burned even when you are sitting on the couch doing nothing.
How to Lose Belly Fat with Garcinia Cambogia
Garcinia cambogia is the fruit of a tropical tree native to Asia, India and the African continent. It’s active ingredient is hydroxycitric acid,the ingredient that is the main driving force behind the supplement’s weight loss properties.
According to studies, HCA increases serotonin which is produced by the brain.
If you are pregnant or nursing, please consult your healthcare professional before using this product.
Erythropoietic and anti-obesity effects of Garcinia cambogia (bitter kola) in Wistar rats.
Patients with low serotonin are at a greater risk for obesity, insomnia and other conditions. An increase in serotonin can reverse or prevent these conditions, reduce the appetite and bring about an overall sense of well-being.
HCA also blocks the action of an enzyme called citrate lyase. This enzyme plays a role in the conversion of carbohydrates and fatty acids and triglycerides, effectively blocking fat formation and preventing its storage in the belly, around the waist, and other problem areas in a safe and natural way.
This supplement also helps regulate blood pressure and lowers stomach acid levels, which help in the preservation of the stomach lining. An intact stomach lining helps improve absorption of nutrients in the body and reduces the risk for disease in this area of the digestive tract. The extract also contains Vitamin C, a potent antioxidant and produces a variety of health benefits on its own.
Who Can Take Carginia Cambogia?
Anyone without a known allergy to Garcinia cambogia can take this supplement safely. Those who may have underlying conditions need to consult with a doctor in order to have the right medical monitoring while taking the drug so that any potential complications can be avoided later on.
How to Take Garcinia Cambogia?
Although the supplement is available in most health food stores and online supplement stores, knowing the right dosage can be tricky so it is best to either ask your doctor or ask for help online. Most experts recommend buying the supplement with at least 50% HCA with active potassium.
The active potassium helps increase the potency of the supplement. The usual dosage is 500–1000 mg before each meal although some users can safely take up to 3000 mg a day. When shopping for the supplement, it is important to buy only supplements that are made in FDA-approved facilities. Steer clear from supplements with no list of ingredients and identify the fillers beforehand so you can avoid them.
What to Expect
Regular consumption of the supplement can help you lose 2–4 pounds in one month, more when coupled with a rigorous exercise regimen and a planned diet. Healthier choices in diet and exercise will help individuals see results in the shortest amount of time.
Garcinia cambogia is a popular weight loss supplement and one of the recommended because of its ability to target the layer of fat in the abs. It’s weight loss properties are the reason for the many benefits that it provides, including reduced risk for heart disease and diabetes, a healthier metabolism, and a normal body fat content.
Paired with exercise and a healthy diet, Garcinia cambogia can produce exceptional results and give you the flat, toned and tight abs that you have always wanted.
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.
If you take the capsules, buy a reputable brand and make sure they contain at least 50 percent HCA.
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.
Will Garcinia cambogia help you lose weight without diet or exercise?
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 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.
cite url=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4252288/] Serotonin is a neurotransmitter whose levels are often measured to determine depression causes.
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.