In the market there are hundreds of supplements or medications to lose weight, but nutritionists have always suggested that the best options are those that are made based on natural products such as fruits, proteins or other resources provided by nature. One of them, which is currently searched at least a million times in Google per month, is Garnicia Cambogia.
Discover what this product is and what effects it can produce on your body, especially those interested in losing weight.
What is Garcinia Cambogia?
Traditionally, this fruit – popularly known as the Malabar tamarind – was used for a long time only to give a bitter and fresh flavor to meals, but after studies that demonstrated its effectiveness in terms of appetite reduction and other effects that produce Weight loss, several laboratories began to extract their juice to produce all kinds of supplements.
The special component that produces this effect is a natural biologically active substance called hydroxycitric acid (HCA) , contained in the fruit shell, and which has proven effective in experiments with various animal species.
How does Garcinia Cambogia work?
The effect produced by this supplement is manifested in two ways:
- Blocking an enzyme called ” liaza citrate “, which hinders the production of fat in the body.
- Reducing appetite and cravings considerably, by increasing hormones such as serototine in the brain.
In addition, it also lowers cholesterol levels and triglycerides, works to reduce inflammation and is a good antioxidant.
Does Garnicia Cambogia work to lose weight?
As we have mentioned previously, there are studies that demonstrate their effectiveness in animals. And luckily for many, it has also been tested on humans. The best evidence is the review of a set of nine experiments conducted to demystify the idea that Garnicia Cambogia produced different effects on humans and animals.
To carry out the study, we compared the results of this supplement with those of the placebo . In four of them, there was no great difference between one and the other. But in the other five, it did manifest: the average weight loss caused by Garcinia cambogia was 2 pounds (0.88 kg) greater than placebo.
However, it must be taken into account that the majority of these studies were of short duration, with a small sample and had design defects. In addition, the people who were part of it were instructed to eat healthy and exercise. Coincidentally, in the largest study of all, with a sample of 135 people, no effect of Garnicia Cambogia was found. So if it really works, it has to be quite subtle and unreliable.
We must also remember that when it comes to consuming supplements, there are usually many variants that respond to individual characteristics of each person.
What health benefits does Garcinia Cambogia provide?
While it is not as magical as you expected to hear, its consumption brings several health benefits:
- One study showed that it can lower LDL cholesterol, triglycerides and increase HDL cholesterol, which is known as good cholesterol.
- Reduces fat in the belly, which can be harmful to various organs and cause disease.
But, as with the studies that tried to verify their effects with respect to weight loss, the source is mixed. More in-depth and better quality studies are needed.
What components do Garcinia Cambogia supplements have?
You can buy Garnicia Cambogia supplements at any naturist store. However, at the time of purchase, make sure that it has between 50% and 60% hydroxycitric acid. Also take into account that since these supplements are not regulated by the FDA, there have already been many cases of fraud in which it is shown that the components are not really those indicated on the label.
Some independent companies have tested the content of hydroxycitric acid in different brands, and have come to the conclusion that the product that was most accurate with its nutritional values was “Nutrigold Pure Garnicia Gold”. It is available on Amazon, and has the opinion of more than 1000 buyers who have already tried it.
What are the uses of Garcinia Cambogia?
- Get a brand that has at least 50% HCA.
- Take a 500g pill three times a day.
- It is preferable to eat the supplement one hour or 30 minutes before each meal.
However, dosing instructions may vary between brands. Read the product label you purchased before following any of these recommendations.
Does Garcinia Cambogia have side effects?
A review of Garnicia Cambogia supplements in 2012 was devoted to recording possible side effects that could lead to its consumption, and found no serious results and a very low level of toxicity. However, those who use it may run the risk of experiencing digestive problems.
However, if the following side effects can be suffered under its consumption
- Dry mouth.
Therefore, you should consult your doctor before starting to take it if you have any medical condition or you are in the middle of some treatment. Like many other supplements, it should also be avoided in case of pregnancy or lactation period.
Certainly, Garcinia Cambogia has an effect, although subtle, in weight loss. It also has other health benefits. However, as with most of these supplements, they alone will not make a big difference. You need a good diet, 8 hours of sleep and enough exercise to see real changes.
Also, if you’re looking to lose weight and not get it back, you have to think about a change in your long-term lifestyle. Remember that a “short-term diet” will only bring about a change “in the short term”.