does the garcinia cambogia diet work – Garcinia cambogia extract (GCE) comes from a tropical fruit grown in India and Southeast Asia. The active ingredient was identified: hydroxycitric acid (HCA). It’s reputed to block fat and suppress the appetite. It inhibits a vital enzyme, citrate lyase, the body has to create fat from carbohydrates. It suppresses appetite by increasing serotonin levels; low serotonin levels are related to depression and reactive or emotional eating.
It allegedly decreases stomach fat, suppresses appetite, controls emotional eating, and changes body composition by increasing lean muscle mass. It does not just produce weight reduction, but it improves overall health.
An independent analysis found that some brands contain much less active ingredient than promised. Consumers are advised to look for at least 50 percent GCE with potassium but with no fillers, binders, or synthetic ingredients.
It should be taken on empty stomach 30-60 minutes before a meal. Outcomes increase with dosage, but doses 000 mg a day should be cleared with your doctor.
Dr. Oz recommends
(Some experts consider the potassium salt is more effective than other formulations.) He says to not take it if you’re pregnant or breastfeeding, or in case you have Alzheimer’s disease or other types of dementia, because it can worsen dementia. If you have diabetes, it can cause hypoglycemia, also if you’re on a statin, it can boost the risk of damaging side effects such as rhabdomyolysis or muscle degradation.
Oz contradicts himself : he suggests it may create weight loss without diet or exercise, yet he clearly urges it be used along with exercise and properly portioned meals.
The garcinia proof
With Dr. Oz’s track record, I was not willing to just accept his word for the marvels of Garcinia. I went to PubMed, where a search for hydroxycitric acid attracted up 64 posts. Some were irrelevant, and the relevant ones included a great deal of animal studies and a smaller quantity of human studies with conflicting results.
Guinea pigs to a high cholesterol diet that were given a different Garcinia species (atriviridis) had a tendency to reduce lipid composition levels and fat deposition in the aorta. Yet another rat study revealed it suppressed body fat accumulation but was toxic to the testes.
To attempt and make sense of the inconsistent results, Onakpoya et al. did a systematic review of the published randomized controlled trials (RCTs) at 2011. Their study found a small, statistically significant difference in weight reduction (1.75 pounds versus 0.88 kg, less than two pounds). They remarked that the studies all had methodological flaws, so these results might be due to GIGO (garbage in/garbage outside). The 2 studies using the ideal methodology found no statistically significant difference from placebo. Adverse events were frequent with Garcinia (headache, nausea, upper respiratory and gastrointestinal symptoms).
Oz featured a patient lien to the series from a girl who had lost 10 pounds in 4 weeks. She had no side effects. Says she was at a plateau and desired a jump-start.
How Does Garcinia Cambogia Work?
Studies on this topic either look at the fruit, garcinia cambogia, or a certain component inside the berry called (-)-hydroxycitric acid (henceforth just HCA). Most dietary supplements claim that ‘great’ garcinia supplements require 60% HCA by weight reduction.
Studies on animals (mice and rats) tend to all show the exact effects. HCA by itself or Garcinia cambogia using a sizable HCA material is able to reduce body weight fairly reliably. It reduces food intake and suppresses fat creation.
Researchers have also confirmed how HCA prevents fat production.
There’s a process known as de novo lipogenesis (production of fat from nonfat sources such as carbohydrate) where a vital enzyme, ATP citrate lysase, is obstructed by HCA thereby preventing the process from continuing.
The potency of the effects are incredible as well, as those studies just linked imply that garcinia cambogia ingestion stopped the majority of weight gain in rats prone to diet-induced obesity.
Wow, with such potency of course it would then get tested in people, right?
Straightforward way to answer that–only give it to people and see what happens!
Can Garcinia Cambogia Really Help You Shed Weight?
Will this supplement enable you to shed weight? Let us look at the research available that were conducted on people and see how they went! They went…
1 failure to show some effects, another collapse, and yet another study where there wasn’t any effect on appetite and the effect on weight loss was current but throughout the map, together with the placebo group shedding 2.4+/-2.9 kg while the garcinia group lost 3.7 +/- 3.1 kg after 12 weeks.
The +/- sign can be read as ‘give or take’, showing variance, meaning some people taking garcinia cambogia dropped as little as 0.6 kg and some in the placebo group dropped up of 5.3 kg.
Wait, if it faithfully and potently prevents obesity in mice and rats then why is not it working for us?
Simple answer, we’re humans.
When rats eat foods that they quite easily gain body fat, regardless of whether it’s carbohydrates or carbohydrates, so the procedure for producing said fat is really significant; when it’s inhibited then the effects can be extreme.
When people eat meals, however, we tend to store fat and keep glucose as glucose. We can still create fat out of nonfat sources naturally but the procedure is a lot more limited than in rats. It is more of an emergency button than the norm.
We use mice and rats as study models since they are not just cheap but they’re pretty similar to people in the end of the day, however, ‘fairly similar’ means that we do have our metabolic alterations. This is a major one.
Nonetheless, this isn’t to mention that garcinia and HCA are outright ineffective in people. One study demonstrated advantages to the lipid profile of obese girls and another time HCA slightly increased glycogen resynthesis after exercise. Additionally, even if the range of weight reduction in the previously mentioned study was wider than the side of a barn it did suggest some weight reduction.
These effects, however, are fairly much based on almost any other fruit. If there are items in it that can be absorbed then they can impact the body in some small ways and that is just what the benefits of garcinia cambogia appear to be, small.
One would believe that future research would then double down and refocus their efforts on trying to genuinely find out whether, and to what size, garcinia cambogia works but rather we simply get trial after trial after trial after bloody trial of garcinia at which it’s confounded with other substances.
This is important because we want to know how garcinia functions. Not garcinia and merchandise X, just garcinia.
If someone makes a trial based on garcinia paired using a dietary fiber that shows benefit all we could say is, “Seems garcinia along with the fiber reveal benefit together”; we cannot backtrack and use this proof for garcinia working alone, though.
To use an analogy; if nutmeg and eggnog taste good together you can’t immediately produce the decision a face full of nutmeg will taste just as great.
Ultimately, there is a known species gap between humans and rodents in regards to garcinia and HCA, and also the evidence on HCA is quite unconvincing and oddly scarce given the popularity of this fruit.
So, the bottom line is that garcinia cambogia helps rats and mice lose fat, but it does not appear to work well (if at all) for individuals.
At this point, I really don’t think we can reliably say whether Garcinia includes a clinically relevant advantage over easy calorie reduction and exercise. It seems to be safe, and it might have a role in helping patients eliminate weight by assisting motivation and enlisting placebo effects.
Dr. Oz’s prevalence is enduring, but diet fads are not. I expect another “miracle” to supplant Garcinia in the Land of Oz in the long run.