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Can Garcinia Cambogia Extract (HCA) really help lose weight?

Garcinia Cambogia Extract (HCA)

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garcinia cambogia

Garcinia Cambogia is the latest trending fat burner to hit the news, and has bean touted as the “holy grail” of weight loss. In this review we’ll be casting a critical eye on this new extract and identifying whether this will ACTUALLY help you lose weight.

First, what is Garcinia Cambogia?

Garcinia Cambogia also known as tamarind is a pumpkin shaped fruit which is native to southern asia and some parts of Africa. Although quite recent to the western world, this ingredient has been part of traditional south asian dishes for it’s ability to make dishes more filling and help curb appetite.

Garcinia Cambogia’s benefits was first documented as a natural fat burner by Dr Harry Preuss from Georgetown University Medical Center and Dr Rich Scheckenbach, who both praised Garcinia for its ability to help patients reduce fat.

More recently though, Garcinia Cambogia hit the headlines when it was featured and praised by Dr Julie Chen, and Dr Mehmet Oz in the Dr Oz show back in October.

In this feature length episode Garcinia Cambogia was said to be:

the most exciting weight-loss breakthrough discovered to date…

Revolutionary new research says it could be the magic ingredient that lets you lose weight without diet or exercise,

The newest fat buster and one of the least expensive too is Garcinia cambogia extract. It may be the simple solution you’ve been looking for busting body fat for good

It’s been around for a long time, which makes me more comfortable on its safety

In many ways, it’s the holy grail. It’s not just the pill, but together with the normal natural things we tell you to do, with the foods you eat and the exercise you do, this becomes an important tool.

How Does Garcinia Cambogia Work?

Researchers have managed to pinpoint the active ingredient responsible for those weight loss benefits to be Hydroxycitric Acid (HCA), which is the natural extract taken from the rind of the Garcinia Cambogia fruit.

In various studies, they have found that the HCA extract from Garcinia Cambogia promotes weight loss through two actions:

First HCA helps prevent fat storage

HCA seems to help inhibit an enzyme in the liver responsible for turning excess carbohydrates into fat. Instead these are burned as energy, and production of LDL (bad cholesterol) and triglycerides decreased.

HCA also suppresses appetite

HCA seems to increase serotonin (feel good hormone) levels, which have been linked to appetite suppression in many studies. The idea here is that emotional eating is usually a response to a stressful situation, in which food acts as a buffer.

Is Garcinia Cambogia Extract Effective?

Unlike many other “hyped fat burners” Garcinia Cambogia there are quite a few clinical studies linking Garcinia Cambogia extract (HCA) to substantial weight loss and improved health markers.

Lets review some of the key studies:

Journal of Medicine 2004 – An overview of the safety and efficacy of a novel, natural(-)-hydroxycitric acid extract (HCA-SX) for weight management

This 8 week study published in the journal of medicine involved 60 people which were given either a 1320mg HCA extract or a placebo.

The results observed included:

  • 5.4% Reduction in body weight (an average of 14lbs compared to 6.1lbs in the placebo group)
  • 5.2% Reduction in BMI
  • Decreased LDL bad cholesterol
  • Increased HDL good cholesterol
  • Appetite suppression and decreased food intake
  • Decreased leptin levels
  • Increased serotonin levels
  • Decreased triglycerides

The journal, Clinical Therapeutic Research 2003 – Effects of Garcinia cambogia (Hydroxycitric Acid) on Visceral Fat Accumulation: A Double-Blind, Randomized, Placebo-Controlled Trial

In this study 39 overweight people were either given a 1000mg HCA extract or a placebo for 12 weeks.

The results observed included:

  • Significant abdominal fat loss
  • More total fat loss

British Journal of Nutrition 2012 – Oral hydroxycitrate supplementation enhances glycogen synthesis in exercised human skeletal muscle

In this 2012 study published in the british journal of nutrition followed 38 young men,  some were given 500mg of HCA the others a placebo.

Biopsies of their thigh muscles were taken immediately after exercise and 3h later. They found that HCA had:

  • Significantly lowered levels of insulin
  • Increased formation of glycogen

Other notable studies include:

Molecular and Cellular Biochemistry journal (2007)
Super CitriMax (HCA-SX) attenuates increases in oxidative stress, inflammation, insulin resistance, and body weight in developing obese Zucker rats

Asia Pacific Journal of Clinical Nutrition (2007)
Reduction of adipose tissue and body weight: effect of water soluble calcium hydroxycitrate in Garcinia atroviridis on the short term treatment of obese women in Thailand

International Journal of Obesity and Related Metabolic Disorders (2002)
The effect of (-)-hydroxycitrate on energy intake and satiety in overweight humans

Physiology and Behavior Journal (2000)
Effects of (-)-hydroxycitric acid on appetitive variables

Is Garcinia Cambogia Extract Safe?

Garcinia Cambogia as a plant and fruit has been safely eaten for years, and according to our research we could not find any side effects linked to HCA extract.

As with most supplements, especially those that have an effect on insulin you should avoid taking this if you are pregnant, breastfeeding, taking a diabetic medication, taking statins or if you have Alzheimers.

How Much Should I Take?

According to the various studies the minimum effective dose is around 1000-3000mg a day of at least 50% HCA extract.

Dr Oz recommends taking 500-1000mg on an empty stomach, 30 mins before a meal for optimal results. And no more than 3000mg a day.

When choosing your supplement Dr Oz recommends opting for a pure garcinia cambogia HCA extract without any fillers. Look for a supplement which features Calcium and Potassium for improved absorption.

Which Are The Best Supplements Out There?

What should you look out for in a Garcinia Cambogia Supplement?

  • It has to not be a free trial product
  • It has to contain at least 500mg of 50% HCA extract per serving
  • It has to be free of any fillers
  • It has to be good value for money
  • Finally it has to be from a reputable online store with a money back guarantee

Our current top 2 recommendations are:

#1 – Garcinia Cambogia Extra (which contains Garcinia Cambogia and Raspberry Ketone) Click here to find out more
#2 – Pure Garcinia Cambogia (which contains 100% pure Garcinia Cambogia) Click here to find out more

Want to get optimal results?

If you want to get the best results from your Garcinia Cambogia supplement, we highly recommend the Fitium.com  diet plan, which features a personalised weight loss plan designed to help you lose weight the smart way.

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