Dieting is horrible.
You feel hungry all day, dizzy, tired, in a bad mood. Oh, and did I mention hungry?
It’s no wonder that many people stop dieting midway. The percentage rate of people who manage to follow through with a diet is terrible. Very few people succeed with long-term dieting.
This is where the popular Garcinia Gambogia weight loss pill comes in.
Author: Julia King
Why suffer with dieting, when you can swallow a single garcinia pill that takes away your hunger while helping you lose weight? And it all happens almost effortlessly, at least that’s what some experts are saying. Among those experts is the very popular Dr. Oz .
Dr Oz is a cardiothoracic surgeon (very good one going by what many say). He is probably the most famous guru in the world, as far as health is concerned, with a T.V show watched by millions.
Dr Oz mentioned the benefits of garcinia cambogia in one of his episodes 2 years ago, noting that “it is the most important breakthrough of recent times in weight loss.” (You can watch the episode by clicking here )
I like to investigate supplements for myself, just to see if they are the real deal. With all the hype around garcinia cambogia, I got pretty excited to see if there was any scientific base to what some have claimed to be a weight loss miracle.
What is garcinia cambogia? What is Garcinia Cambogia for?
Garcinia cambogia is an Asian tropical fruit and also known as malabar tamarind and Garcinia gummi-gutta. Although awarded many benefits, it’s mainly advocated for weight loss.
First of all, it’s important to understand what garcinia cambogia really is.
The origins are in Asia, Africa, Polynesia, but it’s mainly found in South India. Garcinia cambogia is a large fruit, but looks a little like a pumpkin, and you can use the leaves and seeds, flowers, peel.
The flavor of this fruit is bittersweet but not exceptionally unpleasant. The advised time to eat the fruit is when it’s ripe around the months of June to October.
But what is garcinia cambogia, nutritionally speaking?
It is a fruit that contains large amounts of active ingredient called hydroxycitric acid , which is found in the crust (the skin of the fruit)
This active ingredient is the one that produces the weight loss, its main function is to block, limit the transform of carbohydrates into fats.
It also contains anthocyanins (water – soluble pigments, which has anti – inflammatory and antiseptic properties) along with vitamin C.
For centuries this fruit has been known as curative
I found several studies on Garcinia cambogia.
But it’s in rats, a large percentage of what works in rats doesn’t work in humans.
2.- The truth about the human studies of the Garcinia Cambogia amazed me
There were several studies in humans.
All these studies are randomized controlled trials , the gold standard for scientific experiments in humans.
The largest study was done in 135 obese patients, who were divided into 2 groups ( 7 ):
- Treatment group: They took 3 grams of garcinia cambogia, in 3 separate doses, before each meal.
- Placebo Group: This group took pills which did not contain the supplement.
Both groups were on a low calorie diet.
The study lasted 12 weeks, was published in the prestigious JAMA (Journal of the American Medical Association), below the results:
As you can see from the chart above, the people who took the placebo lost more weight than the people who took the garcinia.
The group taking garcinia lost 3.2 kg against the 4.1 kg that lost the group taking placebo.
Researchers also tested the body fat percentage . The placebo group lost 2.16% body fat percentage versus 1.6% of the treatment group.
However, the result were not statistically significant, which means that the result could be due to another cause.
3.- Know the truth about the studies of garcinia cambogia in overweight women:
In another study in 89 obese female patients, a 1.3 kg greater loss was found in the placebo group at 12 weeks, however the appetite was the same in the 2 groups. ( 8 )
In another study it was found that in 13 clinical trials it could help people lose .88 kg (not even a kg) in 7 weeks. ( 13 ) 777
It has also been recommended to use in digestive problems (in the form of tea) for arthritis, and to prevent cardiovascular problems, etc. I was not able to find any studies about this.
4.- The conclusion on Garcinia Cambogia
Garcinia can help you lose some weight in the short term (almost 1 kg in 7 weeks, which is very little compared to what you lose with the ketogenic diet ).
How to take the Garcinia Cambogia
It depends on the brand you buy. Since several brands have different level of HCA. In general you should take 1 tablet 30 to 60 minutes before a meal. It should be taken 2 times a day, one in the morning and one in the afternoon.
In either case be sure to take it 30 to 60 minutes BEFORE you start eating.
This part is important, because the garcinia extract is water soluble (this means it easily dissolves in water) and you want it to dissolve quickly and start working. It’s a very quick process in your body and works best if you haven’t eaten anything in a couple of hours.
After you take Garcinia, it’s very important that you wait 30 minutes before you eat, to make sure it dissolves completely, and the serotonin levels rise high enough.
What is the recommended daily dose of garcinia cambogia?
The daily dose of Garcinia cambogia depends on your current weight and your metabolism, but it is always better to go with the standard dose. The recommended dose is 500 to 1500 mg of garcinia cambogia at 50% HCA per day, but this may vary slightly. It is totally safe, for example, if you take 2 1000 mg garcinia pills a day.
If you want to take more pills a day you should check with your doctor first.
Keep in mind, that after 12 weeks of taking the supplement (3 months), it is good to let the body rest for 2 or 3 weeks. After that you can start again with the cycle safely.
What Pills Help You Lose Weight?
Until now there is no magic pill that miraculously makes melts fat. There are some body builders that would advocate taking thyroid hormones to boost weight loss, which is very dangerous and could lead to arrhythmia and heart failure.
The best way to lose weight is to change your diet ( ketogenic diet ), not even the exercise will help weight loss if you don’t change your diet.
Today garcinia, has been marketed in the form of pills, supplements or dietary supplements for weight loss. It is also found for sale online. There are various opinions for and against garcinia, from those listing the side effects, to others sharing testimonials about fast weight reduction.
If you still decide to consume garcinia, there are very little health risk (see where to buy it [easyazon_link identifier=”B011JDE24G” locale=”US” nw=”y” tag=”wonderfullyno-20″]here[/easyazon_link] ).
With a clearer picture of what garcinia cambogia is. It is important to emphasize that the best way to maintain a state of ideal health, is keeping a healthy lifestyle with a balanced diet , exercise and rest.
I really hope that science will find a pill to lose weight, but from my investigations, garcinia cambogia is not it.