Garcinia Cambogia is one of the more popular supplements that aid in weight loss. The fruit itself is native to Indonesia and looks like a small, green pumpkin. They’re commonly used for fishing in cooking in other countries and is often specifically used as a flavoring in curries. In the United States, many companies make an extract to use in capsule form.
The most popular point of Garcinia cambogia as a weight loss aid is the hydroxy citric acid (HCA) it contains, similar to that of a lemon. The HCA prohibits the fat-building process of your body by blocking citrate lyase, so when you eat something, it will instead use the sugar and translate it to energy. Because of this, it can even help lower cholesterol. HCA also increases serotonin levels, which helps suppress your appetite. Lower serotonin levels are a common link in depression and anxiety and are often the reason why someone might binge on food to make themselves feel better. However, besides understanding how it works, the question is often asked, “Does Garcinia Cambogia work for everyone?”
Does Garcinia Cambogia Work?
Garcinia Cambogia had seemed to gotten a bit of a bad name after it first came out in the 90s when the Journal of the American Medical Association (JAMA) did a study that concluded that there was no effect on weight loss in humans. However, these studies are often limited in the amount of time they cover, as well as using an incorrect dosage. The studies don’t always experiment with the dosage, and this particular study didn’t.
In subsequent studies, the results were promising and showed that Garcinia Cambogia is effective as a weight loss supplement when used correctly. In a study performed by Dr. George Preuss, a pathologist through Georgetown University, there was a huge difference in weight loss for those that took HCA. The HCA he preferred to use was bonded with potassium and calcium, which is often utilized in any pharmaceutical extract for Garcinia Cambogia.
The difference? The study went on for eight weeks and had each person eating 2,000 calories a day, walking half an hour a day for five days of the week, as well as taking either the HCA or a placebo. Those that took the placebo lost around 3 pounds, whereas the participants taking the HCA lost an average of 12 pounds overall. This is a significant difference and proved that this extract could help with weight loss when in conjunction with exercise. The group even had a decrease in the amount of food they ate compared to the placebo group.
How Should I Take It?
You want to take the correct dose of the Garcinia Cambogia to get the best results. The recommended dose is 1.5 grams, three times a day before each meal. Because it’s not always possible to get exactly that amount from certain supplements, it’s okay to get as close as you can while taking it. Be sure you have the correct potency- anything with a minimum of 50% HCA will work. Taking it with a large glass of water will also help curb your hunger, and get you closer on track when you do have your meal. It will suppress your appetite, and help you eat less. Be sure to take it on an empty stomach half an hour before your meal.
An added bonus is the boost it provides to your serotonin levels. Serotonin is often called the “happy hormone” because it reduces depression and helps relieve anxiety. Luckily, the supplement doesn’t contain any stimulants, so there’s no need to worry about it negatively affecting your sleep or giving you the jitters.
Can This Supplement Help Athletic Performance?
Yes! Multiple studies have found that taking Garcinia Cambogia will increase the amount of time it takes for you to reach your point of exhaustion. You can exercise for a longer period without getting as tired. The same studies were also done on mice, with the same end results. If you’re an athlete and looking to slim down your running times or increase your exercise, this is the right place for you to start.
The Overall Verdict
Looking at every component that Garcinia Cambogia and HCA has to offer shows that it is a supplement that is successful in aiding weight loss and helping with exercise. The best results are achieved by adding exercise to your regimen, even if it is walking for a short timeevery day, and making use of the energy it provides. While you don’t necessarily have to change your diet, this would also increase your weight loss over time. It doesn’t work in a day, so be sure to continue taking it to achieve your maximum results!