How Effective Is Garcina Cambogia For Weight Loss?

garcinia-cambogia

Garcinia cambogia is a yellow, ‘pumpkin-like’ fruit grown in Southeast Asia, Indonesia, India and parts of Africa. Popularly referred to as the Malabar tamarind or mangosteen, this fruit has long been used to thicken Indian dishes (making them more filling) as well as act as a digestive aid in Ayurvedic medicine. The inside fruit is citrusy, like an orange but it is the thin rind that can be dried, cured and used as a weight management supplement. Like many things that are mentioned on television, Garcinia gained national notoriety after being touted by famous medical personalities as another fat decreasing miracle. The question is: How effective is Garcinia cambogia for weight loss?

Incredible Inside

The extract of this fruit has been found to contain Hydroxycitric acid (HCA) which has shown preliminary promise in blocking fats and sugars while at the same time suppressing the appetite. The pericarp or inside rind can contain up to 50% HCA and after drying, it is broken down into a powder, placed into capsules and commercially sold. Here are the alleged benefits of Garcinia cambogia related to weight loss as well as other peripheral pluses:

 

  • Assists in removal of LDL’s (Low-density lipoprotein) aka bad cholesterol.
  • Prevents lipid (fat) cell production in the liver which would otherwise result in fat converted from sugars.
  • Releases flavonoid compounds which are essential in the reduction of free-fatty acids, phospholipids and triglycerides.
  • Can improve levels of the regulating hormone serotonin which benefits mood as well as eating habits such as binging.

 

What the Brains Say

Clinical studies of Garcinia cambogia have been minimal yet research continues with impressive, yet premature results.  According to NYU Medical Center Langone these reported study results were cited:

“In an 8-week double blind placebo controlled trial of 60 overweight individuals, use of HCA at a dose of 440 mg 3 times daily produced significant weight loss as compared to placebo.”

“A 12-week, double-blind, placebo-controlled trial of 135 overweight individuals, who were given either placebo or 500 mg of HCA (as Garcinia cambogia extract standardized to contain 50% HCA) 3 times daily, found no effect on body weight or fat mass.” *This study has been criticized for using a high-fiber diet, which is thought to impair HCA absorption.

“A 12-week double-blind trial of 89 individuals found that HCA had no effect on appetite.”

Safe and Sound?

Garcinia cambogia has not had any reports of negative side effects. However, its compounds could be problematic for specific individuals, especially pregnant women. As with any supplement it is imperative to check with your health practitioner before self-administering. Include discussing the proper dosage protocol and any medical history that could result in a contraindication.

Watch Your Weight

Once you have consulted with your doctor it is best to incorporate Garcinia into your diet rather than treat it as if it is a miracle pill. This means maintaining the usual mantra of a regimented exercise routine as well as healthy eating (i.e. – more fruits, vegetables, legumes and grains and less packaged, processed, sugar laden foods). This is the only way you will hopefully be able to watch your weight decrease and determine if the addition of Garcinia cambogia was an integral part of your weight loss or not.

How effective is Garcinia cambogia for weight loss? Much of the above referenced information shows the potential for a successful weight loss program. Start out slow and keep a record of your progress. Then, you may want to stop taking Garcinia to see if it was a major factor. Like any alternative supplement, accumulation is often required. A three month regiment is ample time to record personal results alongside monitoring from your health practitioner.

Which Garcinia Cambogia product is right for you? Click here to see the best we’ve found. 

Categories: Men's Health