Garcinia Cambogia (Garcinia Cambogia) is currently the most common natural weight-loss ingredient. Almost half of the commercially available weight-loss products can find it. In fact, Garcinia Cambogia is a fruit from Southeast Asia. Due to its sour taste, it is often used as a substitute. Lemon, used for cooking.
In recent years, animal studies have found that the hydroxycitric acid (HCA, Hydroxycitric acid) in the peel of Garcinia cambogia has the effect of inhibiting lipogenic enzymes (Citric acid lysase), so it is widely used for weight loss and cellulite.
On the other hand, the weight loss mechanism of Garcinia cambogia is also believed to be related to: appetite suppression (through increasing serotonin in the brain) and reduction of carbohydrate metabolism rate (through inhibiting amylase), but these studies are currently mostly limited to animal experiments. Pending more human research verification
How to eat Garcinia Cambogia most effectively?
It is generally believed that the intake of garcinia cambogia should be 30-60 minutes before meals, but a study found that it takes about 60-90 minutes after taking garcinia cambogia to achieve a high concentration in the blood, which is the best effect at this time. Note 11
Therefore, in order to achieve the best results, please take it on an empty stomach, preferably 1-2 hours before meals, instead of the generally recommended 30-60 minutes
Garcinia Cambogia before and after meals
What are the recommended effects of Garcinia Cambogia? (Does it really help to lose weight?)
Help lose weight (both positive and negative opinions)
Obesity is currently the most difficult health problem for all countries in the world. According to a body mass index (BMI) observation published in the medical journal (Lancet), it is found that the number of obese people in the world has increased by six times in the past 40 years. By 2025 1 in 5 people is overweight Note 1
The obesity problem is even more serious in the United States. Almost one out of every three people is obese. The cost of health problems caused by obesity is as high as 190 billion US dollars, which accounts for 20% of the country’s total health expenditure (overweight causes diabetes, Stroke and heart disease have increased significantly) Note 2
Fortunately, there are many human studies on the weight loss effects of Garcinia cambogia, so we don’t need to dig out data from animal experiments.
A large-scale comprehensive analysis (including 9 randomized controlled trials in humans over the years) pointed out that Garcinia cambogia for weight loss has excellent effects in some experiments (the dose is about 1 g to 2.8 g), but there are also a few that have no effect. The results showed a significant difference (on average, about 2 kg of body weight was lost) Note 3
Suppress appetite (make you feel fuller)?
Unable to control appetite is almost the biggest difficulty for many dieters, especially the time of midnight is hard to control, causing overeating, eating more and less moving, it is even more difficult to lose weight
Regarding the appetite suppressing effect of Garcinia cambogia, studies on humans are not clear enough, and the effect is only observed in a few cases, but these experiments lack a control group, so more studies are needed to confirm Note 4
Animal cell research has found that Garcinia cambogia extract (HCA hydroxycitric acid) can increase the recovery rate of serotonin by 20%. The increase in serotonin can make people feel full and may have an appetite suppressing effect. Note 5
Reduce visceral fat
The fat stored in the body is generally divided into two types, one is under the skin, called subcutaneous fat, which is like the fat on the waist that is pinched by the hand, and it is usually harmless to the human body.
Excessive visceral fat is what really makes you sick. It has been found that a proper amount of visceral fat is beneficial to the body, but when it accumulates excessively, fat cells will begin to secrete harmful substances, causing chronic inflammation and greatly improving the risk of various chronic diseases. Incidence rate (such as diabetes, hypertension, cardiovascular disease, fatty liver, etc.) Note 7
A study in the United States also found that women with breast cancer had 45% more abdominal fat than normal women. At the same time, women with the largest waist circumference had twice the increase in cardiovascular disease and died of cancer. The risk of visceral obesity is also increased by 63%, so the harm of visceral obesity to women should not be ignored
A study on visceral fat obesity found that taking Garcinia Cambogia extract (Hydroxycitric acid) can reduce visceral fat accumulation and has the potential to reduce chronic diseases. Note 6
Are there any side effects of Garcinia Cambogia extract capsules?
Garcinia cambogia is generally considered to be a safe weight-loss ingredient. Up to now, most human experiments have not observed significant side effects, but a small number of subjects have experienced diarrhea, gastrointestinal discomfort, headache, rash, and cold symptoms after taking it. Note 3
The ultra-high-dose toxicity test on animals also found that when the rats were given 5000 mg/kg body weight of Garcinia Cambogia-(HCA Hydroxycitric Acid), the fatality rate did not increase after 14 weeks, and no toxicity was found. Note 8
Do not take it with the antidepressant SSRI (Selective Serotonin Reuptake Inhibitor) for a long time, as it may cause serotonin toxicity (Note 9)
Pregnant women, nursing mothers, and children should not use it (due to unknown safety)