Does Garcinia Cambogia Really Work? My Personal Experience and Review
When I think of Garcinia cambogia, it reminds me of mangosteen. Mangosteen comes from the same family, Clusiaceae, as Garcinia cambogia. Mangosteen, the purple species, is also known scientifically as Garcinia mangostana. As you can see, their names share the same genus, Garcinia.
The genus Garcinia consists of a large number of species, though the exact number is unknown. Many species of Garcinia contain similar constituents or compounds. Notably, many of them contain significant amount of hydroxycitric acid or HCA.
How does Garcinia Cambogia work?
As already mentioned, HCA is the main component of Garcinia Cambogia which is responsible for its weight reducing properties. HCA accelerates the weight loss in 4 ways.
1. Suppresses the Appetite
HCA increases the level of serotonin in our body. It is a neurotransmitter that is associated with mood swings. Low levels of serotonin in a human body leads to depression and anxiety.
When we consume Garcinia Cambogia, the HCA present in it increase the amount of serotonin in our body which makes us feel happy and satiated. It curbs our appetite which in turn reduces our regular food intake. Since we eat less, the body releases the stored fat for providing energy to the cells.
In a nutshell, the increased levels of serotonin suppress our hunger and make us eat less. This is further augmented by the release of fat which according to several researchers doubles the weight loss process.
2. Blocks the Fat
HCA reduces weight by hindering the process of fat formation in our body. It does so in 2 ways.
3. Rips Sugar Molecules
When we eat carbohydrates, it breaks down into sugar molecules and increases the production of insulin in our body. The insulin hinders the digestion process and takes some of it to the cells where it is stored as body fat. This is where HCA comes in action. It lowers the levels of blood glucose. This hinders the formation of insulin and as a result, less amount of glucose is converted into fat.
4. Converts the Excess Fat into Energy
Another way by which HCA reduces weight is by obstructing the path of citrate Lyase. It is a natural enzyme which converts carbohydrates into fats. When HCA comes into contact with this enzyme, it slows down the conversion process.
As a result, the excess carbohydrates are stored as glycogen in the liver and muscles. This also controls the production of bad cholesterol and triglycerides in our body.
The Recommended Dosage
The appropriate dosage of Garcinia Cambogia depends upon several factors most important of which are height and weight. Generally, an individual can take up to 1000mg of Garcinia Cambogia at a time. It can be taken 3 times a day. The weight loss properties of Garcinia Cambogia are dosage dependent. It’s very important to intake the appropriate amount as to get maximum benefits out of it.
When to take Garcinia cambogia?
When to consume Garcinia Cambogia is equally important as how much to consume it. Make sure you take your HCA or Garcinia Cambogia supplement 30-60 minutes before meal. Take it on empty stomach with at least 8 ounces of water.
This is because HCA takes at least 30 minutes to digest and curb the appetite. Moreover, the water soluble properties of HCA accelerate the digestion and absorption process. Garcinia Cambogia supplements also effective when taken with raspberry ketone but consult your nutritionist before taking this as it may or may not suit your internal metabolism.
Advice for Buying Garcinia Cambogia Supplement
Pay attention to the following criteria when buying the supplement:
- Label must say Garcinia cambogia or GCE (stands for Garcinia cambogia extract) with at least 60% HCA and also added minerals like potassium or potassium and calcium (the supplement is absorbed better with the minerals)
- The supplement should have zero artificial ingredients, zero binders and zero fillers.
Who Should Not Take this Supplement?
- Pregnant women or those breast feeding should not take it
- Do not take it with other medication
- Diabetics should not take it because the supplement will lower the blood sugar level
Garcinia Cambogia is not any ordinary weight reduction medicine. In fact it is not a medicine at all. It is a fruit of which you will get supplements as well. The major factor that stands it apart from other nutritional supplements is that it does not have any chronic side effects. None of the studies have been able to prove any severe side or after effects of Garcinia Cambogia.
And what could be better than a healthy and harm free fruit based nutritional supplement that will get you back in shape? Now all that is required of you is to visit a nutritionist once and get to know the appropriate dosage as per your age and health statistics. Your life and your health are worth this little effort.
Stay Healthy! Stay Fit!
Research Studies Done on Effects of Garcinia Cambogia on Weight Loss
Studies Using Garcinia Cambogia Only
One study was done over a period of 8 weeks with 60 human volunteers. The subjects were prescribed a 2,000 kcal diet/day, a 30-minute walking exercise program for 5 days each week and were given an oral dose of placebo or 2,800 mg HCA in three equally divided doses at 30 to 60 minutes before meals.
At the end of 8 weeks, it was reported that BMI was reduced by 5.3 percent. Total food intake, serum leptin level and LDL was also reduced. No significant adverse effects were reported.
Studies Using Pure Garcinia Cambogia and Other Complementary substances
In 2005, a team of researchers further investigated the efficacy of hydroxycitric acid in weight control. They used the same Garcinia cambogia-derived hydroxycitric acid and conducted the study on 90 obese persons (with BMI ranging from 30 to 50.8 kg/m2) over an 8 weeks period.
They divided the 90 subjects into 3 groups: group A was given 2,800 mg HCA per day; group B had a combination of 2,800 mg HCA per day, 400 microg elemental chromium, and 100 mg gymnemic acid derived from Gymnema sylvestre extract; and group C received a placebo in three doses 30-60 min before every meal. All subjects were on a 2,000 kcal diet each day and participated in a supervised 30 minutes walking program each day, for 5 days per week.
Their results showed that supplementation of Garcinia cambogia-derived hydroxycitric acid reduced body weight and BMI by 5.4%, LDL by 12.9%, triglycerides by 6.9%, and serum leptin levels by 38%, and increased HDL by 8.9%, serotonin levels by 44.5% and urinary excretion of fat metabolites by 32-109%.
A team of doctors conducted a study on 150 obese patients for a period of 4 weeks. In this study garcinia cambogia was randomized with placebo. 55 mg extract of garcinia cambogia was combined with 240 mg chitosan and 19 mg chrome. The subjects reported significant reduction in weight, triglycerides, LDL cholesterol and improvement in high density lipoprotein cholesterol.
Significant weight loss and improvement in triglycerides and cholesterol was reported in a study where garcinia cambogia(randomized with placebo) was given to a group of 40 subjects for a period of 8 weeks.
A group of 40 obese subjects, who were on a 1200 calorie diet, were given 50 mg garcinia cambogia(randomized with placebo) 3 times a day after meals for a period of 12 weeks. The patients attained a weight loss of up to 3.5 kgs compared to 1.2 kgs with the placebo group.
89 mildly overweight women were tested for a period of 12 weeks. 400 mg garcinia cambogia(randomized with placebo) was given 3 times a day with a 1200 calorie diet.
Both the groups achieved weight loss, but the one on garcinia cambogia achieved greater reduction in weight.
39 subjects were put on a trial for a period of 16 weeks. Patients who were already on a low fat diet and exercising 3 times a week were given 1000 mg HCA(randomized with placebo) before each meal.
Subcutaneous, visceral and total fat accumulation was reduced in all patients . At the end of the study , both the groups were put on placebo and no rebound effect was witnessed.