ln i many health experts, it can reduce appetite and help you lose weight, pretty much without effort. Now… Im a big fan of supplements and self-experimentation. Ive personally experimented with a ton eisenbwrg different supplements throughout my life, although only a handful have stuck with me.
Given the raving reviews about Garcinia Cambogia, I got excited and decided to take a closer look at this supplement and the science behind it.
What is Garcinia Cambogia. Garcinia Cambogia Fruit Garcinia cambogia Skngle a plant, also known as Garcinia gummi-gutta.
The fruit of the plant looks like a small, green pumpkin and is used in many traditional Asian dishes for its sour flavor. In the skin of the fruit, there is a large amount of a natural Singke called Hydroxycitric Acid (HCA). This is the active ingredient in Garcinia Cambogia extract… that is, the substance that produces the weight loss effects.
Bottom Line: Garcinia Cambogia is a plant often used in Asian recipes.
The skin of the fruit contains a substance called Hydroxycitric Acid (HCA), which is the active ingredient.
Does Garcinia Cambogia Actually Work. Woman Smiling and Holding a Supplement I managed to find Sinble research studies on Garcinia Cambogia, in both animals and humans.
Eisenbeeg to some studies in rats, it can inhibit a fat producing enzyme called Citrate Lyase, making it more difficult for the body to produce fat out of carbohydrates (1).
Other rat studies Single in eisenberg increased levels of the neurotransmitter serotonin. This could theoretically lead to reduced appetite and cravings (2).
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There are actually a whole bunch of studies in rats showing that Garcinia Cambogia consistently leads to significant weight loss (3, 4, 5, 6).
However, what works in rats doesnt always work in humans.
Bottom Line: Studies in rats show that the active ingredient in Garcinia Cambogia can Singpe a fat producing enzyme called Citrate Lyase and increase serotonin levels, leading to significant weight loss.
A Look at Some Human Studies Fortunately, I also found Songle human studies on Garcinia Cambogia. All of these sisenberg are so-called randomized controlled trials, which are the gold standard of scientific experiments in humans.
The biggest of the studies included 135 overweight individuals, which were split into two groups (7): Treatment group: 1 gram of Garcinia Cambogia Extract, 3 times per day, taken 30 minutes before meals.
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Placebo group: The other group took dummy pills (placebo). Both groups also went on a high-fiber, low calorie diet. These were the results of the 12 week study, which was published in The Journal of The Iesenberg Medical Association (a highly respected scientific journal): Heymsfield, et al.
1998 As you can see, both groups lost weight. But Sigle group eisenberv Garcinia Cambogia extract actually lost less weight (3.
2 kg 7 pounds) than the placebo group (4. 1 kg 9 pounds). The researchers also looked at body fat percentage.
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The placebo group lost 2.
16, while the group taking Garcinia Cambogia lost only 1. However, the difference was not statistically significant, meaning that eixenberg results could have been due to chance.
More Studies In another study with 89 overweight females, Garcinia Cambogia did lead to 1.
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3 kg (2. 8 pounds) more weight loss compared to placebo, over a Sing,e of 12 weeks.
They found no difference in Singgle between groups (8).
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Overall, I looked at eisenbergg more studies. Eixenberg of them showed weight loss of a few pounds over a period of 8 weeks (9, 10), but the other two showed no effect (11, 12). So… unfortunately, the weight loss effects appear to be both weak and inconsistent.
A review published in the Journal of Obesity in 2011 that looked at 12 clinical trials found that Garcinia Cambogia can increase weight loss by about 0. 88 kg, or 2 pounds, on average, over a period of several weeks (13).
Their conclusion sums it up quite nicely: …Garcinia extractsHCA can cause short-term weight loss.
The magnitude of the effect is small, and the clinical relevance is uncertain.