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Does Garcinia Cambogia Work For Weight Loss?

Being ridiculously ripped is down to 3 main factors: Training hard, dieting right and unwavering discipline.

That last one being the most important. Hunger is a temporary obstacle, and caving too soon can set you back a long way – and one of the nutrients used to combat hunger is Garcinia Cambogia.

But does Garcinia Cambogia work for weight loss?

You’ve got to hand it to some of those diet pill companies, Garcinia Cambogia is marketed extremely well, but whether it works or not is a different story.

In this article we’ve looked at the evidence, so you can find the true facts on Garcinia Cambogia, and if it’s really worth adding to your stack. You’ll learn the answer to questions like:

  • What actually is Garcinia Cambogia?
  • What is claimed to do?
  • Why is it thought to work?
  • What do the studies say?
  • Is it dangerous, are there side effects?
  • What’s the bottom line?
  • Are there any alternatives?

What actually is Garcinia Cambogia?

Garcinia Cambogia is a essentially a fruit that looks like small green pumpkin. It grows on trees in Southeast Asia, and it’s easy to cultivate and source on a mass scale.

This fruit’s main use originally started in cooking. The rind can be used as a condiment to enhance the flavor in curries, while other parts can be used for fish curing.

In traditional Ayurveda medicine it was believed to help with digestion, however, the sole basis of this is due it’s sour taste – as it was believed that ‘sour’ flavors help with digestion.

Nowadays you’re more likely to find it in a supplement bottle rather than a dish. Various diet companies use it as a key ingredient in slimming products and describe it as a ‘miracle food’.

But all this is just marketing, you need to see the evidence yourself before making any real decisions – and this article is where you’ll find your answers.garcinia-cambogia-side-effects


Quick Summary: Garcinia Cambogia was originally used in eastern cooking. It’s also been used in Ayurveda Medicine, as the belief is that sour tasting foods are good for digestion.


What is it claimed to do, and why?

The main claim surrounding Garcinia Cambogia is that it promotes appetite suppression, which should lead to weight loss.

This all comes down to the Hydroxycitric Acid in the fruit which is thought to make you feel fuller, stop food cravings and boost your overall metabolism. There’s even some claims that it may help athletic performance.

Hydroxycitric Acid, is related to citric acid and gives food that ‘sour’ taste – this may be the reason why Ayurveda medicine thought sour foods were the key to digestion.

But just how effective is the Hydroxycitric Acid in Garcinia Cambogia, and how well does it work for weight loss?


Quick Summary: Marketing claims that Garcinia Cambogia promotes appetite suppression, weight loss, metabolism and athletic performance, whether it does however, is another story.


What do the studies say?

We’ve piled together the most notable studies regarding Garcinia Cambogia and its effectiveness. This is what you need to know:

Does it suppress your appetite?

Study #1: Mattes et al. [1]

This is a commonly used study in the marketing for Garcinia Cambogia – you’ll be able to see the leap in logic in a moment.

Researchers monitored 89 overweight female subjects aged 18 – 44 who were on a reduced calorie diet for 12 weeks.

There were two groups: Group 1 continued on the diet and supplemented 2.4g of Garcinia Cambogia, while Group 2 had a placebo.

So what happened?

Not a lot. Both groups lost weight, with the Garcinia Cambogia group losing slightly more. It wasn’t a significant difference, and the group didn’t report any experiences of a suppressed appetite.

However, because the group lost weight, marketing companies have used this study as an example of Garcinia Cambogia being successful.


Does it help you lose weight or boost metabolism?

Study #2: Heymsfield et al. [2]

In this study, performed by Heymsfield, researchers wanted to learn how Garcinia Cambogia could help with obesity, and if it could help weight loss.

It involved 135 obese (but otherwise healthy) subjects, that were also split into 2 groups – one supplementing 3g of Garcinia Cambogia on a daily basis for 12 weeks, with the other using a placebo.

Subjects were both men and women aged 18 – 64, so it was a good range to see how well the Garcinia would work on all demographics.

So what happened?

Unfortunately, not a lot. Despite the large daily serving, there was no real effect on their weight. Researchers reported no change in fat mass or body weight, with the consensus being the nutrient had failed.


Does it boost training performance?

Study #3: Kim et al. [3]

In this study researchers fed Garcinia Cambogia to mice on a high fat diet to monitor the effects over a 12 week period. The idea was to see if it could help them manage weight gain while dealing with high diet induced obesity.

Alongside the Garcinia mice, there were also a group of mice on a high fat diet without Garcinia, and a control group on a normal diet.

So what happened?

The Garcinia mice gained less weight than the other high fat diet mice, but it wasn’t substantial. What was interesting was how the energy levels in the mice changed.

The results of the studies showed that the Garcinia mice took a longer amount of time to reach exhaustion – which looks like it may have some connection boosting athletic performance.

Sounds good, right? Here’s the Snag:

Although this is a positive outcome for Garcinia, the same effects have not been reported in human studies. There are few reasons for this:

  • It’s a very large dose of Garcinia – Far larger than you’d get in any supplement if you scaled it up for humans
  • They’re mice – The biology of these animals is different to ours, there may react differently to the nutrient
  • The condition of the mice – These are overweight mice which are continually being overfed, which may make them react differently

All in all, more studies may need to be done before any real benefits for humans can be claimed.

Does Garcinia Cambogia Work for Weight Loss?

Quick Summary: Despite what the marketing claims, the studies for Garcinia Cambogia aren’t that reassuring.

When it comes to actual weight loss, metabolism or appetite suppression there is no concrete evidence for the nutrient’s effectiveness – and when it comes to athletic performance the results are unreliable, and haven’t been seen in any human studies


Is it dangerous, are there side effects?

On paper [4], there have been no serious side effects reported with Garcinia Cambogia (nothing life threatening, permanent or toxic), however this doesn’t mean it’s side effect free altogether.

Users of the nutrient have reported several issues when taking it:

  • Diarrhea – Upset stomach and regular toilet visits
  • Headaches – Pain in head and struggle to focus
  • Dry Mouth – More thirsty than usual and uncomfortable feeling in mouth
  • Dizziness – Feeling light headed and unbalanced

Although it should be noted that these reports are anecdotal. If you’ve experienced these side effects from supplements before, we’d advise against using Garcinia Cambogia, or definitely consult with a doctor before trying it.

However, when looking at the actual effectiveness of the product – there doesn’t seem to be much point using it at all.


Does Garcinia Cambogia Work for Weight Loss?

The bottom line on Garcinia Cambogia is that it’s not that effective as a weight loss or fat loss product.

Despite what marketing has claimed regarding Garcinia Cambogia, the results it’s delivered in studies are very different. On the face of it, Garcinia Cambogia seems to promote appetite suppression, weight loss and athletic performance.

However, the actual results are very different.

A big example of this would be Garcinia Cambogia’s main claim and selling point: appetite suppression – where the actual studies have shown that subjects don’t experience that benefit or many others.

Weight loss is another one, as subjects who took GC only experienced weight loss when on a reduced caloric diet.

Then once you see that the studies that show it to boost athletic performance are done with rats, you start to see the cracks in its reliability.

To summarize; Garcinia Cambogia isn’t a good supplement to help burn fat – there’s no reliable clinical studies to support it’s case – and it can even cause several side effects in some cases.

If you’re looking for a natural fat burner, to get you that slim, shredded figure, this is not what you should be looking for.


So what nutrients do work?

When it comes to burning fat, there are a combination of ingredients you can use to attain that perfect state of shreddedness – and a lot of them can be found in Instant Knockout.

Instant Knockout is a revolutionary fat burner that was originally designed for MMA fighters to cut weight before a big fight – and after being well-received went global.

It’s a drug-free, all natural product that works with you body to cut fat. It helps you:

  • Burn More Calories – Lose more weight than you would normally
  • Increase Your Energy Levels – Have more motivation and power to train
  • Control Your Appetite – Blocks hunger and cuts down on cravings

The nutrients used are state of the art, and with four servings a day it locks in those day-long fat burning effects. It’s definitely your best option.


Learn More About Instant Knockout


References

[1] Mattes RD, Bormann L. Effects of (-)-hydroxycitric acid on appetitive variables. Physiol Behav.2000;71(1-2):87–94.

[2] Heymsfield S. B., Allison D. B., Vasselli J. R., Pietrobelli A., Greenfield D., Nunez C. Garcinia cambogia (Hydroxycitric Acid) as a potential anti-obesity agent. The Journal of the American Medical Association. 1998;280(18):1596–1600. doi: 10.1001/jama.280.18.1596.

[3] Kim K-Y, Lee HN, Kim YJ, Park T. Garcinia Cambogia extract ameliorates visceral adiposity in C57BL/6J mice fed on a high-fat diet. Biosci Biotechnol Biochem. 2008;72(7):1772–80.

[4] Márquez F, Babio N, Bulló M, Salas-Salvadó J., Evaluation of the safety and efficacy of hydroxycitric acid or Garcinia cambogia extracts in humans., Crit Rev Food Sci Nutr. 2012;52(7):585-94. doi: 10.1080/10408398.2010.500551.



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