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If you are looking for a supplement or food to start or accelerate weight loss, you are not alone. Market Data Companies estimate that Americans spend more than $ 60 billion a year to lose weight. this includes subscriptions to a sports club, dietary supplements, the consumption of more expensive "diet" foods or prepackaged mixes, etc.
Many of these supplements are just gadgets, some really work, and others have a very small advantage, to the point of being almost negligible but still positive, when they are used in combination with a proper diet and exercise. This article will examine which of these three groups, garcinia cambogia, is on the list, or if we have enough scientific data and data to decide one way or another.
Although the last few years have been marked by a stabilization and even a slight decrease in obesity rates; nearly a third of Americans are still overweight. Junk food and inactivity are the two main culprits, creating a domino effect of poor intestinal health, which then leads to thyroid hypotension, adrenal fatigue, and a host of other metabolic disorders, including diabetes. 39, intestinal infections and dysbiosis.
What is Garcinia Cambogia?
Garcinia Cambogia is a tropical fruit grown in southwestern India, Myanmar and Indonesia. It has the shape of a small green pumpkin and is also known as Malabar Tamarind and Brindleberry.
The extract and peel of Garcinia have long been used in Indian cuisine to flavor aromas, perhaps because of the widespread belief in Ayurvedic medicine that spices or acidic condiments stimulate digestion and l? assimilation of nutrients. IIn this context, Garcinia is, according to reliable anecdotal evidence accumulated by the Indians who use it over the years, a healthy food as a condiment in the kitchen.
Garcinia has also been used for a long time as a natural purgative, antifungal and antimicrobial drug for the treatment of intestinal worms, dysentery and other similar gastrointestinal diseases and conditions.
Garcinia contains several natural acids, the main one being hydroxycitric acid. Hydroxycitric acid is the main component believed to be responsible for the benefits of Garcinia's weight loss. It is similar in its chemical composition to citric acid and is also found in the cousins of Garcinia (Garcinia Indica and Garcinia atroviridis) as well as in the pretty Hibiscus flowering plants.
Are Garcinia Cambogia weight loss pills effective?
An 8-week study involving hydroxycitric acid and rats showed that there could be a benefit to losing weight. The rats, divided into two groups (the control group and the placebo), received the same rat food and free access to water. After 6 weeks, the control group showed a very modest decrease in body weight, which remained stable during the remaining 2 weeks of the study. As noted, the decline was not noticeable significantly, but still present. (Source https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5991152/)
In another study, the combination of Garcinia Cambogia and pear pomace extract had a moderate effect on weight loss. (Source https://www.ncbi.nlm.nih.gov/pubmed/29720835)
It is not wise to consider such studies as infallible or certain evidence of the effectiveness of Garcinia, as there are many variables. For example, there is no mention of activity levels or whether weight loss may have been due more to pearmead extract than Garcinia component.
Another randomized control study involving men and women showed little or no benefit. Over a 12-week period, men and women received a herbal hydroxycitric acid active compound and a placebo; both groups were fed a high fiber and low calorie diet. Both groups lost about the same weight and body fat, suggesting that the benefits of Garcinia, if any, are very marginal. (Source: https://www.ncbi.nlm.nih.gov/pubmed/9820262)
Most relevant study on Garcinia Cambogia so far
This 2013 study is the most complete to date. A comprehensive overview of this study is given below. The alleged weight loss benefits of Garcinia and their functioning can be divided into four main categories. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3748738/#B15)
- Regulation of the neurotransmitter serotonin
- Decreased lipogenesis (fancy word for decrease in fat absorption)
- Increased fat oxidation (fancy word for "fat is disappearing")
- Regulation of genes associated with obesity
Serotonin regulation and weight loss
HCA can inhibit ATP citrate lyase. Translation: The ATP citrate lyase enzyme is responsible for the synthesis / absorption of fatty acids and cholesterol. HCA may act as a blockage of this enzyme lyase. This causes a domino effect. Because HCA blocks the enzyme lyase, your body sends that remaining carbon (fuel) source to the liver for glycogen synthesis. Your brain then says, "Oh, there has been a metabolic shift. Better produce more serotonin. "
The same study mentions several reports that corroborate the positive benefit of HCA on serotonin production. A study of rats administered Garcinia Cambogia also later showed higher serotonin levels.
An insufficient serotonin is responsible for an increase in appetite (which then leads to weight gain), as well as a depression (which then leads to emotional eating in many cases) .
Reduced fat absorption
Sterilized mice and cats have been the subject of numerous small studies, which show that Garcinia can help block or decrease the absorption of fat. This conclusion is debatable, however; because the studies mentioned involve periods of deprivation of calories and re-feeding. Drastic changes in calories can trigger an acceleration of metabolism. It is therefore difficult to say if Garcinia Cambogia for weight loss is effective here.
Oxidation of fats
In an experiment involving both athletes and untrained women, the endurance to effort was improved compared to the control group. The results on the oxidation of fats, although questionable, showed a very slight benefit.
Modification of the gene
Even though the jury is still unaware, it is possible that Garcinia has a very moderate effect on gene expression related to appetite suppression, suggesting that Garcinia may be working at a higher level. profound than that of a simple superficial modification of neurotransmitters.
Conclusion of the study
The study concludes that most of the benefits of HCA / Garcinia Cambogia have been demonstrated only in clinical trials and / or small animals, with the exception of the study involving its effects. positive on endurance.
That the absence of positive effects observed in Garcinia on humans is due to such a large variation in metabolism (thyroid disorders, etc.) or simply that the benefit of Garcinia is perhaps useless, remains to be debated.
Dangers of Garcinia
Although most people seem to be doing well with Garcinia, it has been associated with the following side effects:
- Liver problems
- Dry mouth
These side effects, although rare, remain to be monitored. They usually occur when Garcinia is taken in excess.
A study involving 4 women showed alarming levels of liver toxicity. The dosage of Garcinia and the possibility of adding other ingredients (such as excess caffeine) are not mentioned. (Source: https://www.ncbi.nlm.nih.gov/pubmed/29802521)
Are all Garcinia Cambogia equal?
Many HCA Garcinia Cambogia for weight loss supplements contain a lot of fillers or other ingredients such as caffeine and amino acids, which can cause serious side effects in sensitive people. If you decide to try Garcinia, do your research carefully and meticulously. do not rely on a bunch of fake comments or catchy labels that do not mean anything "natural", "true", "authentic", etc. Do not be afraid to call the company and ask where it is going. Here are some tips to follow if you decide to call or send an email to the company to inquire:
- What percentage of the supplement is HCA
- What is the concentration of HCA and its bioavailability?
- Are there any loads or allergens?
- Where does the company get it?
- What are the side effects
- Return policy
If customer service is so poor or inadequate that they can not honestly answer these questions or get those answers for you, invest your money elsewhere.
Who should not take Garcinia Cambogia?
If it is always wise to consult your doctor or primary health care provider before adding supplements, avoid Garcinia if you belong to one of the following categories:
- Pregnant or breastfeeding
- Currently, take medication for asthma or allergies
- Psychiatric or psychotropic drugs
- You are taking iron supplements and / or have anemia
- You are taking pain medication
- On statins (for cholesterol)
- On warfarin
- Has had diabetes, whether type 1 (juvenile diabetes) or type 2
- Having kidney problems
- Having liver problems
An extra (and questionable) weight loss book is not worth your health.
You may be wondering: should I take Garcinia? Although the benefits of Garcinia Cambogia for weight loss are present in some animal studies; the benefits to humans are low and marginal in the long run. You might be better off investing the money than you would spend on a bottle (or 3 bottles) of Garcinia Cambogia pills elsewhere, such as in a few weights, a nice pair of running shoes, a rope to skip or even subscribe to a fitness center.
Although the health risks associated with Garcinia are rare, they still exist and are not worth the slightest benefit that Garcinia could have. Do not forget that the most effective way to lose PERMANENT is to eat healthy whole foods, such as meats, vegetables, fruits, starchy foods and whole grains (for some), as well as to make # 39; exercise.
If you eat well and exercise without losing weight, consult a nutrition specialist or consider changing your diet to better reflect food sensitivities.