Garcinia Cambogia Weight Loss – Trying to maintain weight is a growing problem, not only in America but also in other societies. In fact, according to the most recent figures, over 50.3% of adults have overweight and 12.1% of children. These figures are alarmingly high.
It is therefore not crazy that we are always looking for ways to get rid of these excess pounds. In general, countless ways pass the review during our attempts to achieve this. Think of crash diets, running, sauna’s to conceive, and there are still some ways. The problem is often that these methods do not work in the long run and therefore we need to look for a way to reach our target weight.
Because diet books are no longer popular after many failed attempts, we now see more and more so-called wonder drugs appear on the market. In most cases, it is obvious that the miracle is often nothing more than advertising, but sometimes you come across something that’s more than just big words. Garcinia Cambogia is exactly that.
Garcinia Cambogia was first made popular on the Dr. Oz show. Because the supplement was recommended as a very effective for weight loss, the product was sold out everywhere. In the end, Dr. Oz, however, accused of his false claims about among others … exactly … Garcinia Cambogia . So what is the truth? Today I want to go deeper into this. In this article, I explain exactly what Garcinia Cambogia is, what it is not and what you can expect!
What is Garcinia Cambogia actually?
Garcinia Cambogia actually consists of an extract that is made of a fruit that you can find in Asia. What makes this plant so special, you ask?
Garcinia Cambogia contains the active ingredient hydroxycitric acid or HCA. The reason why the plant is so popular is that it is claimed, as is the case with so many waste remedies, that it counteracts the fat digestion and reduces your hunger feelings. Even more specifically, it holds a certain enzyme called citrate lyase, this enzyme is responsible for converting excess carbohydrates into fat.
Also significant is the antipyretic effect. After all, the less hungry you have, the more you can lose weight, or the easier anyway. This effect is claimed to be achieved through higher serotonin production. This happiness hormone is also accompanied by feelings of overall well-being ( emotionally eating the door!).
But wait, because there’s more … Garcinia also makes sure that your belly gets melted out of the snow for the sun, do not bother eating and grow your muscles without catching a dumbbell. Even your overall health gets better because your cholesterol levels will drop automatically, your HDL will rise and your LDL levels will soon fall to a healthy level. At least, that’s what they say …
But how much truth there are really behind and where are these claims based? You might think that with such grand claims you have at least a base that is supported by science. Let’s dig a little deeper!
The evidence for Garcinia Cambogia
The problem behind such claims is often that they are based on anecdotal evidence. It is not very often that specific studies are conducted on foods and their effects on health. So if you search for Garcinia Cambogia or even the active ingredients, little scientific studies appear.
In itself, there is nothing wrong with anecdotal evidence, because it can certainly be helpful in special cases. In this case, however, the subject is too sensitive. When you try to lose weight, there are countless factors that play a role. The fact that you get an effect with a supplement does not really matter because there is enough evidence that the placebo effect can also ensure that you are motivated to make other adjustments to your lifestyle that can once again have the same effect.
Then start by following the few surveys that are available, you will soon find disappointing evidence. In 1998, an investigation was conducted and published in the Journal of the American Medical Association. It concluded that no effect was experienced by people who took the supplement. Do you want to say that it does not work at all? Not necessarily!
Some tests performed on rats did yield a positive result. For example, rats that received a specific extract from the plant found less fat in the aorta and also reduced cholesterol. Another study was positive. It has been found from this study that rats built less weight gain in less visceral fat.
Because all these studies were not really predictive, a study was conducted with a control group. This study from 2011 did, however, have a slight difference when dieting was taken. The group that took the extract lost less than a kilo more by weight. However, it is such a small difference that it could also be caused by natural reasons during such investigations. Following an analysis of all studies, it was concluded that the best-performed studies did not differ with a placebo.
Moreover, it was found that groups taking the supplement soon experienced adverse effects.
What are the side effects?
In addition to knowing how well it works, you’ll also want to know about a supplement’s potential side effects. Reported side effects for garcinia cambogia are mild. They include:
- dry mouth
- upset stomach
Important considerations You Must Keep In Mind
There are still other factors you should consider when deciding whether to use a supplement such as garcinia cambogia.
As with all dietary supplements, HCA could interact with medications you take. Before starting HCA, be sure to talk to your doctor. Make sure they know about all medications you take, including prescription and over-the-counter drugs as well as other supplements.
FDA And Its input
Part of the allure of garcinia cambogia is the fact that it comes from a fruit, so it’s considered “natural.” However, this alone doesn’t make it a worthwhile supplement or even safe. The Food and Drug Administration (FDA) recommends using caution with products that claim to be quick fixes, promise fast weight loss, and use the term “natural.” Natural doesn’t necessarily mean safe. There are many poisonous plants that are natural but can cause you serious harm. Many plants interfere with medication or are actually medications themselves.
More importantly, dietary supplements such as garcinia cambogia aren’t studied or approved by the FDA before they go on the market. Furthermore, supplement makers can claim that their products support normal body functions as long as they have a disclaimer stating that the FDA hasn’t evaluated those statements. In other words, supplements containing garcinia cambogia have not been rigorously tested for effectiveness, quality, purity, or safety.
There May Be Possible liver problems
In 2009, the FDA recalled a product that contained garcinia cambogia because it was found to cause liver problems. Research since then has been conflicted, with some citing a link between garcinia cambogia and liver damage and other research finding no link. You should discuss this risk with your doctor.
A review of studies on HCA found that no studies have effectively looked at garcinia cambogia use for longer than 12 weeks. That means there isn’t enough evidence to ensure that it’s safe and effective for long-term use.
The danger of scams
It’s free, so what’s the harm, right? Actually, those free trials for products that claim to help you lose weight fast can present more harm than you might think. From surprise shipping fees to extra charges for products you didn’t realize you ordered, these trials can end up costing you money. For information on how to avoid these scams, check out this page from the Federal Trade Commission.
Garcinia Cambogia: Yet effective?
Despite the negative results of the above studies, there was one researcher who believed Garcinia Cambogia was still promising. Harry Preuss, a researcher at the University of Georgia, continued to conduct investigations with the extract despite the fact that popularity had already decreased.
Preuss was of the opinion that Garcinia was effective as long as it was taken in the right dose. He continued to carry out studies, especially because he found that the previous studies could not provide a clear conclusion because they were always performed at the same dose.
In addition, he concluded that the correct form of the extract had to be taken. Most studies, and most products use a specific citrate (the extract itself), while Preuss assumed that the citrate should be mixed with calcium, magnesium and potassium salts. Thus, the extract could be better absorbed by the body and thus better achieve the destination. According to him, the most effective supplement is a combination of extract with calcium and potassium sugars.
To test this theory, he conducted a study of 30 overweight participants who took the supplement for 8 weeks. A control group was also used. This was given a placebo instead of the supplement.
The first group lost 12 pounds after the first 8 weeks, while the other group lost only three pounds. With all other factors the same, the supplement appeared to have caused a four-fold effect. Also, the first group had a higher serotonin production at the end of the 8 weeks. Serotonin is also called happiness hormone and thus involves a lower chance of depression and overall well-being.
In order to be sure that the results of this research could be taken seriously, a second study was conducted. This time there were 60 participants where the group receiving the supplements on average lost almost 11 pounds and the group who received the placebo but a little 4 pounds.
What was remarkable according to the researchers was the suppressed hunger feeling that the first group experienced. Because these are small-scale studies, you should always consult your doctor if this is also safe for you. Below I will list the recommendations of the researchers.
1. The supplement should consist of at least half of HCA with additionally a mixture of calcium and potassium salts.
2. The minimum dose required to achieve a good result is 1.5 grams, three times a day. Take the supplement each time before the meal to maximize the recording.
3. Always take the supplement on an empty stomach and ideally an hour before the meal.
Normally, a dose of a half to a gram is recommended for a Garcinia Cambogia supplement. Because few studies have been performed with such a high dose, it is also not clear to what extent it is safe. Therefore, talk with your doctor and do nothing on your own!
Garcinia Cambogia Weight Loss – Because the studies are not completely unambiguous, or actually show just two opposite results, it is difficult to recommend the supplement with conviction. Indeed, some studies have also shown that garcinia cambogia is sometimes accompanied by annoying side effects. The extent to which the supplement is safe is still waiting. This requires long-term investigations with a larger number of participants.
Nevertheless, it appears to be effective in larger doses. It is natural to everyone to make the decision (in consultation with your GP!) To try it out. Remember, no supplement can be a substitute for a healthy lifestyle, ie healthy eating, enough exercise and stress management. See a supplement as nothing but support for healthy habits.
Do you already have experience with Garcinia Cambogia? Did you lose weight or were you suffering from annoying side effects? Then share it below in the comments!
Sources: healthline.com Https://www.ncbi.nlm.nih.gov/pubmed/22530711 Http://consumersguides.com/garcinia_cambogia_reviews/2013v8.html Https://www.volksgezondheidenzorg.info/onderwerp/overgewicht/cijfers-context/huidige-situatie#node-overgewicht-kinderen