Can Garcinia Cambogia Really Help You Lose Weight and Belly Fat?
If you’ve found your way to this article, it’s quite likely that you have heard about the supposed miracle properties of Garcinia Cambogia.
You probably are currently investigating whether or not taking the supplements for this citric fruit are going to help you lose weight.
The problem is that the current level of research is still not extensive enough, and even though there is some evidence of a small amount of weight loss for those taking the supplement, more work does need to be done.
However, there are still many significant factors that have come out of the research that show that the supplement may be worth trying as part of your weight management plan.
What is Garcinia Cambogia?
As already mentioned above, Garcinia Cambogia is a citrus fruit.
It is native to Indonesia, has a number of common names attached to it like Brindleberry and Malabar Tamarind and is grown in South East Asia, India and West and Central Africa.
It looks a little like a mini pumpkin that is light green or pale yellow in color.
Traditionally, this fruit is used in cooking or as a condiment to curries, rather than being eaten raw.
Apparently, it is extremely sour!
How does Garcinia Cambogia work best?
The fruit rind, which is known for its sour taste, is said to be a great aid to digestion.
Within the rind there is an active ingredient called hydroxycitric acid, or HCA, and it is this compound that is used within the supplements.
I will be alternating between Garcinia Cambogia, hydroxycitric acid and HCA, but really for the purposes of this article, they are all pretty much the same thing.
It has been found, through clinical tests that HCA acts as an appetite suppressant believed to be a result of its slow release mechanism.
The HCA reacts in the body by increasing serotonin levels which in turn makes you feel full and satisfied.
The extra benefit to this is that serotonin is considered to be the chemical that is responsible for your mood.
This means that by adding HCA to your diet you are going to feel more happy.
The other proven result of taking HCA is that it blocks fat production. In one clinical test the evidence showed that subjects had significantly decreased in both visceral (belly fat) and subcutaneous fat.
In the study, only a slight change in body weight was reported, but the reduction to visceral fat (belly fat) was highlighted.
It was marked that HCA from Garcinia Cambogia could be a useful prevention for the accumulation of belly fat.
For health reasons this is major find as too much visceral fat (belly fat) can lead to cardiovascular disease and diabetes amongst many others.
How much Garcinia Cambogia to take daily?
The recommended daily dose for this supplement varies quite a bit between brands.
The best thing to do, if you decide to start taking Garcinia Cambogia, is to make sure you choose a reputable brand and then follow the dosage on the label.
When choosing you should make sure that the product contains 50-60% hydroxycitric acid (HCA).
As a guide, taking 500mg up to three times a day, 30 minutes before you eat, seems to be the most general recommendation.
Studies into the health benefits of HCA taken from Garcinia Cambogia, have typically lasted no more than three months, so it may be wise to keep this in mind and take breaks from the supplement on a regular three monthly basis.
Like with most things of this nature, it is always best to check with your doctor before you begin taking supplements. This is especially true if you are on any other medication.
How does Garcinia Cambogia help with weight loss?
What has typically been found through research on this citric fruit and its main compound ingredient HCA is that there is some evidence of weight loss.
However, the results are varied and not conclusive.
What is more interesting is that Garcinia Cambogia was found to suppress appetite. And, when you think about this logically it is safe to say that it may help with a long term overall diet plan.
This is especially true if you know you are currently eating too much. And, as I said before, you are also getting an abundance of serotonin flooding into your system.
This means that, if you are an emotional eater, you are going to be much better able to deal with stressful situations.
Situations that previously made you want to make your way to the fridge. All this is bound to have an impact on your overall weight over time.
Can you take Garcinia Cambogia to lose belly fat?
There is evidence that taking daily HCA, as found in Garcinia Cambogia supplements, can help you lose belly fat.
The way this happens is through a variety of means. First, the HCA is found to have fat burning properties.
It prevents fat from being stored and turns it into glycogen for energy that will be used up more easily through different forms of exercise.
Basically, the HCA works to eliminate the fat production via the liver by changing the chemical reactions and thereby working against fat production in the abdomen area.
When you combine this with the natural appetite suppressant you can see why research has shown that Garcinia Cambogia is a good supplement for weight management, even though it doesn’t necessarily have extensive results yet for weight loss.
But, as I said before, the clinical trials that have been carried out have only lasted for a three month period. More tests are necessary.
There are also many other foods you can add to your diet that will aid fat burning in the abdominal area.
Are Garcinia Cambogia pills safe to take?
Obviously, it is always advisable to seek medical help when you are considering making changes to your diet of this nature.
This is especially true if you are currently on medication, pregnant or nursing your child.
However, Garcinia Cambogia is a traditional ingredient within Indonesian cuisine. And as such, it has been used extensively within this region for years.
That’s not to say that some people have not reacted unfavorably to this citric fruit, and also to the supplements. There are reported cases where people have experienced side effects, the most common being:
- Digestive symptoms
- Skin rashes
There are also reports from clinical tests on animals were taking high levels of Garcinia Cambogia have shown to cause testicular atrophy.
But, as I have stated above, if you are concerned about taking this supplement then talk to your doctor. And make sure that you follow the daily recommended allowance.
All in all, taking this supplement is 100% your choice. There are many claims all over the internet about the miraculous weight loss you can expect to find from taking this or that supplement, eating this or that food.
What it really boils down to is changing aspects of your current lifestyle. The best way to lose weight, burn fat and ultimately gain the body you desire is to look at what you are doing currently.
If you are not exercising at all, then look at how you can change this by doing even a small amount of exercise. It might mean parking your car a little further away from your house and adding in a five-minute walk.
It might mean taking the stairs where you currently get the lift. The thing is to make small, manageable changes first.
The same is true when it comes to your with diet. Look at what you are eating. Look at your serving size. And make sensible adjustments.
If you then want to add in supplements and different food groups, over time you are going to notice a change.
Can Garcinia Cambogia supplements really help you lose weight? The answer to that is entirely up to you.
If you choose to take this supplement plus look at your current lifestyle and are willing to make small daily changes, then I think it is very likely, over time you will lose weight