Have you heard of the weight loss supplement Garcinia Cambogia?
Garcinia Cambogia is used in cooking for it's sour taste and the fresh fruit is generally not eating due to it's sourness.
The weight lose benefits are found in the peel of the fruit which contain high amounts of hydroxycitric acid (HCA), an active substance that has been shown to have some weight loss properties.
The supplements generally contain 20–60% HCA. Nevertheless, studies show that those with 50–60% HCA may provide the most benefit so look out for these amounts on the label.
Studies have tested the weight loss effects of garcinia cambogia and have shown that it does indeed work for weight loss.
This graph summarizes the weight loss results from nine studies on garcinia cambogia
On average, garcinia cambogia has been shown to cause weight loss of about 2 pounds (0.88 kg) more than a placebo, over a period of 2–12 weeks. It has been shown that it does not always work for everyone though and success is not guaranteed.
How Does It Help With Weight Loss?
There are two main ways garcinia cambogia is thought to help with weight loss.
- Reduced Appetite
Studies in rats have shown that those given garcinia cambogia supplements tend to eat less.
How it reduces appetite isn’t fully known, but rat studies have suggested that the active ingredient in garcinia cambogia can increase serotonin in the brain.
Theoretically speaking, since serotonin is a known appetite suppressant, higher blood levels of serotonin could reduce your appetite.
However other studies have found no difference in appetite between groups taking this supplement and those taking a placebo.
It may be that these effects depend on the individual.
- It May Block Fat Production and Reduce Belly Fat
The most important activity of garcinia cambogia is probably its effects on blood fats and the production of new fatty acids.
Studies in humans and animals have shown it may lower high levels of fat in the blood and reduce oxidative stress in the body.
One study also suggests it may be especially effective at reducing the accumulation of belly fat in overweight people.
Another study gave moderately obese individuals 2,800 mg of garcinia cambogia daily for eight weeks.
By the end of the study, the group had drastically reduced several risk factors for disease:
Total cholesterol levels: 6.3% lower
LDL (the “bad”) cholesterol levels: 12.3% lower
HDL (the “good”) cholesterol levels: 10.7% higher
Blood triglycerides: 8.6% lower
Fat metabolites: 125–258% more excreted in the urine
The main reason for these effects is thought to be that garcinia cambogia inhibits an enzyme called citrate lyase, which plays an important role in the production of fat.
By inhibiting citrate lyase, garcinia cambogia is thought to slow down or block fat production in the body. This may reduce blood fats and lower the risk of weight gain, two major disease risk factors.
Bottom Line: Garcinia cambogia blocks the production of new fats in the body, and has been shown to lower cholesterol levels and blood triglycerides in overweight people.
This article is a summary of Authority Nutritions article entitled How Garcinia Cambogia Can Help You Lose Weight and Belly Fat.