If you have recently started a weight loss journey, you may find that you’re having a difficult time ignoring feelings of hunger throughout your day. It’s a common, albeit unpleasant, part of losing weight that can make it extremely difficult to stick to a routine.
Fortunately, there are several natural products available to help supplement a weight loss plan. One of these natural weight loss supplements is called garcinia cambogia.
If you’ve heard of garcinia cambogia, you may be curious about whether it would be beneficial to your weight loss journey.
Let’s cover the basics of garcinia cambogia and how it can be used as a weight-loss aid.
What is Garcinia Cambogia?
Garcinia cambogia (also known as Malabar tamarind) is a fruit that’s commonly grown in South Asia, Southeast Asia, and some parts of Africa. It’s shaped somewhat like a pumpkin or small gourd and it’s yellow or green in color.
It’s very sour so most of the time, the fruit is cooked into other foods rather than eaten raw. Additionally, the peels of garcinia cambogia fruit are used in supplements that individuals can take orally to facilitate weight loss.
Garcinia Cambogia for Weight Loss
Individuals who are trying to lose weight might consider implementing garcinia cambogia fruit or supplements into their diet to speed up the process. This is because the peels of this fruit contain high amounts of hydroxycitric acid or HCA, which has been shown to be a natural weight loss aid.
Consuming garcinia cambogia can improve weight loss efforts by suppressing an individual’s appetite and keeping them feeling full between meals. The appetite suppression quality works by naturally raising serotonin levels in the brain, which curbs food cravings and hunger triggers.
Additionally, garcinia cambogia may reduce fat levels in the blood, which can lower oxidative stress levels. This effect is likely due to the fact that consumption of garcinia cambogia affects citrate lyase, an enzyme involved in fat production.
By inhibiting this enzyme’s production, garcinia cambogia can help reduce the formation of body fat.
On top of that, consuming the fruit or supplements can help lower an individual’s LDL cholesterol, insulin, and leptin levels. It has also shown anti-inflammatory qualities, and may also help improve the function of the digestive system.
How To Use Garcinia Cambogia
The easiest way to take advantage of the weight loss benefits of garcinia cambogia is to take oral supplements, which are available at many pharmacies, grocery stores, and health food stores. Supplements are also available at online health stores.
Because there is a wide variety of options available, it’s important to research different products in order to be sure that you’re buying a high-quality supplement. Choose a brand with a positive reputation, and purchase supplements that contain as close to 60% HCA as possible for the best results.
Depending on the product you select, dosing instructions may vary, so it’s crucial to carefully read the information listed on your product’s packaging. Typically, dosing is recommended at approximately 500 mg per day, usually three times per day, depending on the amount of garcinia cambogia in each capsule.
The directions will likely call for the supplement to be taken between 30 minutes and one hour before an individual expects to eat breakfast, lunch, or dinner.
Medical Considerations
While garcinia cambogia is a natural supplement, it’s essential to use caution when including it in your diet.
If you are on any medications (prescription, over-the-counter, or vitamin supplements) or you have existing health conditions, talk to your medical provider about your plan to take garcinia cambogia supplements for weight loss before you begin using it. It’s ideal to be under the care of a doctor when starting any new weight loss regimen.
This supplement may interact with psychiatric medications, diabetes medications including insulin, or medications taken for pain. Additionally, individuals who are pregnant, breastfeeding, or have any condition impacting their liver health should avoid taking garcinia cambogia supplements.
Finally, because studies on the effects of garcinia cambogia for weight loss only cover 12-week timelines thus far, it may be beneficial to take the supplement as directed for 12 weeks at a time. Following a 12-week regimen, it may be beneficial to discontinue the use of the supplement for a couple of weeks to a month before starting another 12-week supplement routine if needed.
If you’d like to try garcinia cambogia for weight loss, be sure to purchase a supplement produced by a well-established company. Additionally, you’ll want to choose a product that has its dosing instructions listed on the packaging and a clear list of ingredients included.
SOURCES
https://www.healthline.com/nutrition/garcinia-cambogia-weight-loss#what-it-is
https://www.healthline.com/health/food-nutrition/things-you-didnt-know-about-garcinia-cambogia
https://www.webmd.com/vitamins-and-supplements/garcinia-cambogia-weight-loss
https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-018-2099-7
