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Garcinia Cambogia: Does This Hyped Weight Loss Supplement Really Work?
Garcinia cambogia (GC) is a small, pumpkin-shaped fruit that grows in Southeast Asia and India. The key active ingredient found in the rind of garcinia cambogia is hydroxycitric acid (HCA), which some research suggests can help certain people lose weight. (1)
Currently, there are at least 14 separate HCA-containing products sold over-the-counter to consumers labeled as “garcinia cambogia.” Most people are drawn to the idea of using GC because of the potential that it can provide near-effortless, quick weight loss without the need to change someone’s overall diet or lifestyle very much.
GC itself is not a new product; in fact, it’s been consumed in parts of Asia for many years, although not for the purpose of losing weight. Since GC (traditionally also known as the Malabar tamarind) first began to gain popularity in the U.S. several years ago — after appearing frequently in the media and on popular health-related TV shows — sales have gone up dramatically. More and more people are purchasing this so-called “weight loss miracle drug” in hopes of losing stubborn body and stomach fat they’ve been struggling with for years.
But just like most other weight-loss supplements, pills and products, studies regarding GC’s effects and safety have been mixed. While there’s some evidence that HCA might be able to aid in weight loss even when someone does not exercise often or change his or her diet very much, there’s also concerns regarding serious side effects that can occur, including liver damage or failure, anxiety, fatigue, dizziness, and digestive problems.
Remember that just because GC is derived from a natural fruit doesn’t mean it’s always completely safe. So is garcinia cambogia ultimately worth trying? What’s the truth with this purported weight-loss supplement? Let’s take a look at how HCA works, in what situations GC might be helpful, and what adverse reactions are possible when using any type of weight loss drug.
Finally, it’s worth considering the fact that time and time again we see various fad diets and products publicized to help boost weight loss — but what really works in the end is living a healthy lifestyle long term.
Does Garcinia Cambogia Work? What the Studies Tell Us
Garcinia cambogia reviews, research results and weight loss testimonials have been mixed to say the least. By far the most well-publicized benefit of using garcinia cambogia is its ability to increase weight loss. Other claims that are commonly made about garcinia cambogia’s effects include:
- loss of appetite or less of a desire to eat than usual
- reduced cravings for unhealthy foods, such as sugar addiction
- a more positive mood (including feeling happier, more energetic and less tired)
- increased energy and concentration
- stabilized blood sugar levels
- improved bowel movements
- reduced joint pains
- improved cholesterol levels
- stronger desire to be physically active
Most of the claims above have not been backed by scientific studies, however some have. Let’s review the benefits of garcinia cambogia that actually have some merit and seem to be effective in some manner.
Some studies have found that garcinia cambogia might, in fact, be able to help with low amounts of fat loss, plus some of the other health concerns mentioned above, although its effectiveness is rarely strong or consistent. For example, research suggests that HCA works by blocking a certain enzyme called adenosine triphosphate-citrate-lyase, which contributes to the formation of fat cells. But studies comparing GC’s effects to controls have found that it might only increase weight loss by a mere one to two pounds on average.
These findings are exactly what researchers published in the Journal of Obesity in 2011. When they compared people who took garcinia cambogia extract to those who didn’t, the weight difference was very small (on average just about two pounds). Plus, it wasn’t even possible to conclude that GC was directly responsible for the additional pounds lost.
The meta-analysis reviewed results from 12 different trails involving GC and revealed a small, statistically significant difference in weight loss favoring use of garcinia cambogia products containing HCA slightly over use of a placebo. However, the analysis also found that some studies showed digestive side effects (“gastrointestinal adverse events”) were twice as common in HCA groups compared with placebo.
Results from various weight loss studies involving GC have been very mixed. One study in the meta-analysis reported a significant decrease in fat mass in the HCA group compared with placebo, two studies reported a significant decrease in visceral fat/subcutaneous fat/total fat areas in the HCA group compared with placebo, but two other studies found no significant difference at all between HCA and placebo. A study that was published in the Journal of the American Medical Association found that GC used for 12 weeks (1,500 milligrams dosage) “failed to produce significant weight loss and fat mass loss beyond that observed with placebo.” (2)
The conclusion of the meta-analysis regarding garcinia cambogia?
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Researchers summed up their findings by saying that “the magnitude of the effects are small, and the clinical relevance is uncertain. Future trials should be more rigorous and better reported.” (3) The bottom line is that if you’re struggling to lose weight, GC likely won’t be the answer, according to trial and controlled studies.
Studies have also suggested that it’s possible that HCA found in garcinia cambogia can help lower someone’s appetite by increasing production of the neurotransmitter serotonin, which is associated with calm and happy feelings — and therefore, sometimes appetite suppression, less cravings and reduced desire for comfort foods. Animal studies show it might also help increase energy expenditure. (4)
Keep in mind, however, that this isn’t the case with all people, and there are other, potentially less risky ways to better manage your appetite and boost serotonin production (such as eating balanced meals with protein foods and healthy carbs at regular times throughout the day).
There’s some support for garcinia cambogia being able to improve cholesterol levels and lower high triglycerides. It might also be able to help raise HDL “good” cholesterol. It’s not safe for anyone already taking medications that affect cholesterol, however, and its effects don’t seem to be very reliable or strong.
Studies have found that GC has “no significant effect on anthropometric parameters, REE, triglycerides or glucose levels” but might have a small effect on lowering cholesterol. (5) Keep in mind that there are also plenty of other natural ways to improve cholesterol levels, including exercising and eating more dietary fiber from high-fiber foods like veggies, nuts, seeds and beans.
Finally, what about CG’s effects on blood sugar levels? Some evidence exists showing that garcinia cambogia can help control blood sugar by improving how cells take up glucose (sugar) to be used for energy. One way in which it might improve weight loss is through inhibition of pancreatic alpha amylase enzymes, changes in intestinal alpha glucosidase and alterations in fatty acid synthesis. This might be able to change how carbohydrates are metabolized. (6)
This might possibly help your body respond to insulin better, although it can raise the risk for having low blood sugar levels in some people, too. If you have a history of blood sugar swings, you’re prediabetic, diabetic or taking medications that alter insulin’s effects, GC might make your blood sugar drop dangerously low. While this doesn’t appear to happen in everyone who takes GC, it’s something else to consider and something to discuss with your doctor.
Potential Garcinia Cambogia Side Effects
While some people claim they don’t experience any side effects at all from using GC, others have had very different experiences. Here’s one disturbing account regarding the use of garcinia cambogia extract that you might not have heard about: It’s contributed to at least several patients winding up in the hospital with liver failure and needing emergency liver transplants.
A 2016 article published by the Transplantation Center at the Mayo Clinic reports that millions of Americans regularly use herbal supplements, often in pill form, but aren’t aware of their full effects. Many weight loss drugs pose potential hidden dangers and are “associated with hepatotoxicity and acute liver injury.” (7)
In the case of garcinia cambogia, it can easily be overused and is not very well-regulated. Some manufacturers recommend taking high doses multiple times per day, for example 30 to 60 minutes before every meal for eight to 12 weeks straight. (8) Aside from liver damage, other garcinia cambogia side effects that can occur include:
- becoming fuzzy or weak
- fatigue and brain fog
- skin rashes
- an increase in catching colds/lower immune function
- dry mouth and bad breath
- digestive issues like nausea, trouble eating or diarrhea
Something else to consider about GC is the long list of its potential medical/drug interactions. Many people should avoid garcinia cambogia due to how it can affect other medications, pregnancy, nutrient levels, blood sugar and more. Garcinia cambogia can potentially interact badly with: (9)
- pregnancy and breastfeeding
- existing cases of liver or kidney damage
- medications that are taken to control asthma and allergies
- diabetes medications and insulin
- iron supplements (usually taken by people with anemia)
- pain medications
- medications used to control mental disorders like anxiety and depression
- statin drugs that lower cholesterol
- blood thinning drugs (like warfarin)
How Much Garcinia Cambogia Should You Take?
If you decide that you still want to try taking GC for weight loss or its other benefits, here’s what you need to know about dosage recommendations for products containing HCA:
- Studies using GC have used a wide range of doses, anywhere from one gram to 2.8 grams daily.
Oz praised Garcinia Cambogia, many dealers have launched this product but most of them don’t use appropriate proportion of ingredients.
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Typical doses are ususally between 250–1,000 milligrams per day.
- Study durations have also varied widely, ranging from using GC between two to 12 weeks at a time.
- The optimal dose of HCA is currently still unknown. It’s not clear if a higher HCA dosage even means a higher bioavailability of HCA once consumed.
- There does seem to be a significant correlation between the dosage of HCA and body weight loss, meaning higher doses have slightly more effects.
- Garcinia cambogia continues to be the most widely used supplement in studies for providing HCA, however aside from GC, HCA can also be found in supplements made from the plant Hibiscus subdariffa.
- Because most studies have investigated the effects of GC taken for about eight weeks, researchers believe this is ultimately “too short a time to assess the effects of HCA on body weight.”
To err on the safe side, avoid buying garcinia cambogia “formulas” or “supplement blends,” which might fail to report all of the other ingredients included or accurate levels of HCA. Many proprietary formulas are made by manufacturers that only use a fraction of the active ingredient or standard dose to keep costs down. Always read labels and look for the words “pure garcinia cambogia” and “hydroxycitric acid (or HCA) extract” (this should be around 50 percent to 60 percent of the product). If you purchase a blend and see an ingredient listed without an amount, that can be a red flag that you don’t know exactly what you’re getting.
11 Weight Loss Methods That Really Do Work
In just about all studies involving garcinia cambogia, researchers note that it’s hard to tell if any demonstrated benefits (weight loss, reduced cholesterol, etc.) are really due to GC or are actually influenced by other factors like the subjects eating lower-calorie diets or exercising. It’s always possible for any supplement to cause a “placebo effect,” where subjects wind up changing their outlook and habits simply because they believe the product is helping them (even if it isn’t actually doing anything).
Another interesting fact that the Journal of Obesity meta-analsis reports is that most of the included studies “failed to indicate whether or not outcome assessors were blinded, and seven studies did not even specify who funded the garcinia cambogia studies.” While it’s possible that garcinia cambogia might help you lose an additional one to two pounds if you take it regularly, most experts don’t think it’s worth the money or the risk — especially considering its effects are so small and inconsistent.
Ultimately, taking weight loss supplements won’t teach you much about eating an overall healthy diet, finding ways to enjoy exercise, or practicing “intuitive eating” and managing cravings. So what can you do to move in the right direction of losing weight safely? Weight loss efforts should always be realistic, safe and sustainable. Remember that the real goal is to reach a healthy weight and stay there for life. That’s why quick fixes and fad diets have been shown in studies to fail in the long run over 95 percent of the time.
Here are some of my favorite tips for losing weight using reliable methods that really work:
- Get good sleep! A lack of sleep (less than seven to nine hours nightly for most people) can mean a lack of weight loss.
- Eat more fiber: Adults need to aim for at least 25–30 grams daily from things like veggies, fruit, ancient grains, sprouted legumes and seeds.
- Use healthy fats: Coconut oil has natural fat-burning effects just like GC does, plus many more benefits like improving gut health, too. Other healthy fats that can help control your appetite include real olive oil, avocado, fats from grass-fed beef, nuts and seeds.
- Utilize adaptogen herbs: Adaptogen herbs like maca, ginseng and rhodiola can help control health conditions that can make it hard to lose weight (like high amounts of stress, thyroid issues, leaky gut, adrenal fatigue, cellular toxicity and candida).
- Don’t skimp on protein: Protein foods are satisfying and essential for building muscles. Regularly include proteins like cage-free eggs and wild-caught fish in your meals.
- Consume probiotics: Probiotic foods and supplements not only help balance improve digestive health, but they also balance hormones, raise immunity, control your appetite and play a part in weight control.
- Switch up your exercise routine: Try burst-training exercises and other forms of high intensity interval training (HIIT) to keep challenging your muscles, work in with a group, add in weight training, and relax with yoga in between workouts.
- Stand up more during the day: Sitting for long periods of time is associated with being overweight and a higher risk for obesity.
- Sneak more fitness into your day: Take the stairs, do body weight exercises at home.
So if the body is not making fat, it will burn the fat it already has.
or try wearing a fitness tracker for motivation — try some of these exercise hacks.
- Schedule your workouts ahead of time: This makes it much more likely you’ll follow through.
- Useessential oils for weight loss: Natural oils including grapefruit, cinnamon and ginger oil can help control your appetite, hormones and digestive symptoms.
From the sound of it, you might think leaky gut only affects the digestive system, but in reality it can affect more. Because Leaky Gut is so common, and such an enigma, I’m offering a free webinar on all things leaky gut. Click here to learn more about the webinar.
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As an integral component in place of tamarind or lemon, Garcinia Cambogia is a highly prized food used among local communities in certain parts of India, South Asia and Indonesia as a flavouring agent. Off late however, Garcinia Cambogia has risen to precedented fame thanks to a specific compound found in the outermost rind of the Garcinia Cambogia fruit known as HCA or hydroxy citric acid.
This particular acid was first identified sometime around the 1960s and was discovered to inhibit a specific enzyme known as ATP-citrate-lyase in the body. In doing so, early experiments conducted on animals and cells revealed that appetite was reduced; storage of fat was prevented and ultimately helped in supporting weight loss efforts.
Garcinia Cambogia extracts are known to decrease belly fat and improve body composition by enhancing the masts of lean muscle
Besides, HCA was also critical in increasing serotonin levels and suppressingappetites, which was another important feature highlighted in various studies; lowserotonin levels are connected with depressive moods, emotional eating disorders or reactive forms of eating. In addition to controlling emotional eating, GarciniaCambogia extracts are also known to decrease belly fat and improve bodycomposition by enhancing the masts of lean muscle.
One of the most important elements in the Garcinia Cambogia extract study was thatthe extract was not just useful in promoting weight loss but also improving overallhealth by decreasing triglyceride levels by over 30% and raising the levels of goodcholesterol or HDL.
Garcinia Cambogia received its first notable mention in the prestigious Journal Of TheAmerican Medical Association, where the first of its kind well-controlled trial on theingredient was published.
According to the results, there was significant and marked improvement in weightloss efforts among the participants who consumed Garcinia Cambogia supplements containing over 50% HCA as compared to the participants who were given placebos.
When the highly respected Dr. Oz mentioned the effectiveness of Garcinia Cambogia and HCA as a weight loss agent and appetite suppressant, the popularity of Garcinia Cambogia has exploded manifold. By calling it the ‘newest and fastest fat buster’, Garcinia Cambogia extract is considered to be the revolutionary new magical ingredient that can help individuals to lose substantial amounts of weight, which is considered to be a boon for a large number of people who are eagerly looking for safe, yet effective weight-loss supplements to lose weight.
Unlike most weight loss supplements out there that contain hazardous or unsafe chemicals, Garcinia Cambogia is relatively safe and has had a proven track record in helping individuals lose weight rapidly.
Before and After
Garcinia Cambogia Ingredients
One the latest weight loss wonders that has taken the world by storm is Garcinia Cambogia which has brought about astounding results in clinical trials and patient reviews. Given the buzz surrounding this new weight loss product, a large number of companies are now touting their various compositions as Garcinia Cambogia supplements. Hence, it is now more important than ever to take a critical look at Garcinia Cambogia ingredients on the label of weight loss supplements.
Garcinia Cambogia is a tropical plant found in Southeast Asia and certain parts ofAfrica and is traditionally used by the locals as a food flavor to impart sourness and tartness to curries and gravies. The outermost rind of this particular plant is of special importance for weight loss. It contains a critical ingredient known as Hydroxycitric Acid (HCA) which is mainly responsible for the weight loss properties of Garcinia Cambogia.
Reading the ingredients mentioned on the label, we can estimate the effectiveness of the supplement or the lack if it. The quality of ingredients used in the supplement as well as its concentration reveals how much an individual can rely on the specific supplement for his or her weight loss goals.
Ensure that the concentration of Hydroxycitric Acid is at least 50% in the supplement, as anything less than that would be ineffective for weight loss.
Although local communities, who have been using this plant for centuries, are unaware of the weight loss properties, it is considered to be a prized ingredient among them.
Finally, you can get serious results thanks to this fat blasting supplement.
Healing numerous ailments such as ulcers, pain related to arthritis and in promoting digestion.
There are a large number of low quality supplements in the market that may costless, but contain less than 60% HCA. It is important to have a close look at the ingredients listed on the weight loss supplements containing Garcinia Cambogia andensure that the supplement is not filled with binders or fillers.
Look out for Hydroxycitric Acid, Chromium, Calcium and Potassium on the label. Ensure that the concentration of Hydroxycitric Acid is at least 60% in the supplement, as anything less than that would be ineffective for weight loss purposes. The concentration of calcium should be approximately 6% while potassium must be around 3%. Specific ingredients that should not be mentioned on the Garcinia Cambogia label are salt, soy, sugar, milk, gluten, wheat, yeast and similar such binders or preservatives.
How to take Garcinia Cambogia?
According to weight loss experts, a dosage of 500 to 1000 mg of Garcinia Cambogia extract is a safe dosage that can be recommended to be taken prior to each meal, for individuals who want to take the supplement for weight loss. Some experts are of the opinion that taking Garcinia Cambogia in combination with potassium salt is highly effective than other compositions.
One particular patient testimonial featured on a well-known weight loss program revealed that the individual who had been on a Garcinia Cambogia supplement had lost more than 10 pounds in just four months. Weight loss results were beginning toshow within just seven days of taking the supplement and the individual reported sugar cravings had also reduced with more uptakes in energy and without any visible side-effects.
Weight loss program revealed that the individual who had been on a Garcinia Cambogia supplement had lost more than 10 pounds in just four months.
Although such testimonials are encouraging, it is important to note that Garcinia Cambogia extracts or supplements must be avoided at all costs if one is pregnant,lactating or breastfeeding, suffering from Alzheimer's disease or types of dementia as it can worsen or compromise the health of the individual. If an individual is on statins, the Garcinia Cambogia supplement must also be avoided here, as it can increase the dangers of grievous side-effects such as muscle degradation or rhabdomyolysis.
Patients without any of the above mentioned health conditions and those who are looking to achieve weight loss can take the supplement prior to mealtimes. It is generally recommended that Garcinia Cambogia supplements must be had approximately 30 to 45 min before every major meal and based on research studies, a supplement containing approximately 1400mg of HCA per day, offers the highest potency of the weight loss extract that can be consumed in divided doses over three meals. It is important to ensure that there is at least a four hour gap to the next dosage.
Garcinia Cambogia supplements must be had approximately 30 to 45 min before every major meal and based on research studies
Ensure that you are not on any kinds of prescriptive drugs or medication and if you choose to opt for Garcinia Cambogia supplements, it is important to consult a medical expert in order to ensure that you are aware of its side effects depending onyour medical condition.
– Muscle & Fitness… Men's Supplements Reviews
KetoSlim: Everyone is always after a quick and easy method to lose weight. Therefore, there is always some diet program, some exercise, or worse, some remedy that people promise to burn calories quickly.
One such remedy is KetoSlim, a remedy based on Garcinia cambogia that is commonly used as an antidepressant. This antidepressant works by increasing production of serotonin in body, which is used to combat some psychological disorders.
Despite this specific use, some people consume this supplement to lose weight. But does it really work?
What is KetoSlim?
There is a huge amount of products that promise to help you in arduous task of losing weight. Among them is KetoSlim , a supplement that many say help to lose weight. Being a natural product, it draws even more attention from those who are trying to burn off excess calories in body.
In addition to helping you lose weight, it still brings promise of many other benefits to body. Despite this, many experts argue that it brings more benefits to health than no harm, which creates some controversy around it.
In addition to assisting in weight loss with no side effect, it has other benefits. One of them is ability to lower LDL cholesterol levels in blood, decreasing need for heavy and painful medications in body.
KetoSlim increases satiety feelings
Studies were conducted to evaluate influence of this supplement on body weight loss. Results indicate that KetoSlim can have a great influence on this, as it causes a greater sensation of satiety in body, making person consume fewer calories than normal.
Best part is that over course of studies, it has been realized that effects of this supplement on weight loss are influenced whether person taking supplement is dieting or not.
KetoSlim against anxiety and depression
Studies on how it works in fight against anxiety are not yet fully confirmed, but some effect has already been noted in humans.
If you do not have the time to prepare healthy and nutritious meals, or hit the gym for a workout session with your trainer, the next best thing then is to take diet pills.
In first tests, it was possible to notice prevention against panic attacks in healthy people due to weight loss, for example.
Because it affects mood, it is highly expected that it will play a role in treatment of depression. Some research that is already underway confirms effects of KetoSlim to treat depression in mild and moderate stages.
Benefits of KetoSlim
Within these other benefits that it offers, we can cite many different effects in body. To begin with, it has effects that help to regulate cholesterol levels in body, increasing good cholesterol and lowering bad. Other benefits of KetoSlim are in controlling anxiety and preventing constipation.
As for its most aesthetic benefits, it still decreases incidence of cellulite, and also leaves skin soft and shiny. Finally, some of benefits of this supplement are those that help you lose weight by promoting a sense of satiety and decreasing appetite of those who consume it.
As stated above, KetoSlim brings about effects such as reduced appetite. That decreases amount of calories eaten and consequently helps you to lose weight. Of course, this is only this product that contributes to fat loss so fast.
To help with fat burning, it acts directly on localized fat. It prevents fat consumed with food from coming into contact with fatty tissue, causing our body to not accumulate fat, and releasing fat through stool.
Should you consume KetoSlim?
Because of lack of knowledge about Garcinia cambogia, most doctors and nutritionists refuse to recommend it to anyone who wants to lose weight. Although miraculous products like KetoSlim are quite flashy, best way to lose weight is always through a balanced diet and a healthy exercise routine.
It’s important to take care of your body and want to have a healthier lifestyle, but often KetoSlim “shortcut” we find along bring more benefits and no harm.
How KetoSlim works?
This supplement carries high doses of Garcinia cambogia, a component known as a natural weight loss miracle. It is a simple fruit, serves as a weight-loss aid supplement. It can be powerful tool for you to aid in weight loss.
This fruit is full of fibers. As a more powerful version of these fibers, it binds fat molecules in gut, preventing them from being absorbed by body. This causes fat to be eliminated from body.
Garcinia cambogia extract makes 60% portions of supplement help you lose weight at a high level. Obviously, it produces much more lasting effects if it is associated with a more balanced diet and exercise. In addition, it has better results when it is used in medium and long term in body.
KetoSlim Side effects
Despite being considered relatively safe and natural, KetoSlim, based on Garcinia cambogia, still offers some side effects to body. Among these effects is greater sensitivity of muscles.
In addition, cases of muscle problems such as burning can be observed. Other effects are nausea, vomiting, diarrhea, drowsiness, disturbances in libido, aggression and gas. In case any of these symptoms, or any other unlisted, are observed, you should contact your doctor immediately and discontinue treatment.
Fears against this supplement concern lack of studies on Garcinia cambogia. It means that we do not have enough information about its action to know whether it is effective or safe.
Because of this, there is no certain dosage indicated for consumption. So it is extremely important that you see a doctor if you are thinking of using this supplement to lose weight. Only a professional will know how to help you avoid putting your health at risk by consuming this product.
Where to buy KetoSlim?
This product cannot be found in pharmacy, best way to obtain it is through its official website. Any other purchase that is made can be considered a risk, since it will not have a guarantee of its quality and originality.
Therefore, do not risk buying this product off official site. Since, in addition to buying a product that does not work, it can still cause some kind of side effect on your body, making its use dangerous and against recommended.