Garcinia Cambogia food is a fruit that is indigenous to South Asia. The rind of the fruit contains hydroxycitric acid (HCA), and is thought to be responsible for the fruit’s possible weight loss properties (4). Garcinia cambogia is available in supplements, tablets, and powders. It can also be found in some food products, such as ice cream and salad dressing. There is no one definitive answer to the question of how much garcinia cambogia someone should take for weight loss. However, one controlled trial which saw a benefit used supplements providing1000 mg of HCA per day(4). In this article we explore how garcinia cambogia supplements may work and how they might help with weight loss. We also will provide information on dosing and possible side effects.
It is important to understand how garcinia cambogia works before you start taking it. This natural supplement comes from the fruit of a tree that is native to India and Southeast Asia. The active ingredient in the fruit is hydroxycitric acid (HCA).
HCA has been shown to block an enzyme called adenosine triphosphate citrate lyase. This enzyme is involved in the process of converting excess carbohydrates into fat. By inhibiting this enzyme, HCA may help to prevent the accumulation of body fat (4).
In addition, HCA has been shown in rats to increase levels of serotonin released by the brain. Serotonin is a neurotransmitter that is associated with feelings of happiness and well-being (3).
Therefore, the increased levels of serotonin may result in improved mood and reduced stress. By extension, this may reduce the urge to overeat (5).
Serotonin produced within the central nervous system is also a known appetite suppressant. It helps to regulate hunger and feelings of fullness. This can mean the increased serotonin levels may help to reduce food intake and promote weight loss (5).
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There is no standard amount of garcinia cambogia that you should take for weight loss. Different research studies have used different dosages, anywhere from 500 mg to 2,800 mg of HCA per day. Garcinia is typically available in capsule or tablet form in doses up to 1500 mg per day. There have been some reports of liver toxicity from garcinia, and one popular weight loss supplement which contained garcinia among other ingredients was taken off the market due to concerns of liver toxicity. Be sure to talk to your doctor before taking garcinia supplements about whether they are safe for you and about dosage.
One factor to consider is how much HCA is in the supplement you’re taking. Garcinia cambogia supplements with 60% HCA are thought to be more potent than those with lower concentrations.
Because supplements aren’t regulated by the FDA, it’s important to buy a high-quality product from a reputable company. Be sure to look for supplements that contain at least 60% HCA and don’t have any added ingredients like fillers, binders, or artificial ingredients.
Most studies on garcinia cambogia had participants take the supplements 30-60 minutes before meals. This gives the supplement time to be absorbed into your system and start working its magic (2).
Some studies have also noted that taking these supplements with high-fiber diets may reduce their effectiveness. This may be because the fiber prevents absorption of the HCA (7).
Knowing this, if you’re serious about losing weight with garcinia cambogia and your doctor gives you the all clear, be sure to take it 30-60 minutes before meals, choose a supplement with at least 60% HCA, and only eat a moderate amount of fiber at meals when you’re taking the supplement (2).
HCA (the main ingredient in garcinia cambogia) is thought to work best when it is combined with other weight loss strategies, such as exercise and a healthy diet. When used in combination with these things, HCA may have the potential to be a very effective weight loss aid (4).
For best results, employ the following strategies:
A calorie deficit is when you burn more calories than you consume. This is the key to weight loss, as your body will start tapping into its fat stores for energy. There are a few different ways to create a calorie deficit, but the most common is to simply eat fewer calories than you need.
To find out how many calories you need to maintain your current weight, you can use an online calorie calculator. Once you know your number, aim to eat 250-500 calories less than this each day. This will help you lose 1-2 pounds per week, which is a healthy and sustainable rate of weight loss.
Knowing you need to eat less is just the first step. How you go about it makes a difference and can determine how long you sustain your calorie deficit.
Contrary to popular opinion, crash diets and deprivation are not the answer. Instead, focus on developing healthy dietary habits that you can stick to for the long term.
First, find healthier alternatives for your favorite high-calorie foods. For example, if you love ice cream, try frozen yogurt or homemade fruit popsicles. If you’re a fan of french fries, bake some sweet potato wedges instead.
Second, make sure you’re eating enough protein and fiber. These nutrients are filling and can keep you from getting too hungry throughout the day. This will mean more resistance to temptation and less overeating.
Third, look out for liquid calories because they add up fast. Coffee drinks, sodas, and even juices can contain a lot of sugar and quickly derail your weight loss efforts.
Fourth, be mindful of portion sizes. Overeating, even of healthy foods, can lead to weight gain. Use smaller plates and bowls to help control portions, and don’t be afraid to split meals with a friend.
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In addition to eating fewer calories, you also need to burn more in order to lose weight. The best way to do this is through exercise. Aim for at least 30 minutes of moderate-intensity exercise most days of the week (1).
Moderate-intensity activities include things like walking, biking, and swimming. You should be working hard enough to break a sweat but still able to carry on a conversation. If you can’t talk, you’re probably working out too hard.
Incorporating exercise into your routine has a few other benefits as well. It can reduce stress, improve your mood, and give you more energy (1). All of these things could make it easier to stick to your weight loss goals.
Don’t shy away from more intense exercise, especially once you’ve developed a routine and are more used to working out. These activities include things like running, HIIT (high-intensity interval training), and weightlifting. They can help you lose weight even faster and build muscle, which can also aid weight loss (1).
Now that you have a plan for how to create a calorie deficit and incorporate exercise into your routine, you’re ready to start taking garcinia cambogia.
This supplement might help increase weight loss, but it’s important to take it the right way. For best results, take your garcinia cambogia supplement 30-60 minutes before meals (2). Make sure you take it with a glass of water and do not exceed the recommended dose.
You may start to notice results within a week or two, but it can take up to 12 weeks to see the full effects. Be patient and stick with it, even if you don’t see results right away. Remember, slow and steady weight loss is the best way to keep the weight off for good.
After 12 weeks, you may want to consider tapering off your dosage. Some people choose to take a maintenance dose of 500mg per day, but this is not necessary. You can also stop taking it for a while and start again later if you need to lose more weight.
Garcinia cambogia is generally considered safe with few side effects, but there have been reports of liver toxicity.
The most common are digestive issues like diarrhea, nausea, and stomach cramps. If you experience any of these, try taking it with food or reducing your dosage (6). If the side effects persist, stop taking garcinia cambogia and talk to your doctor.
You should also avoid taking garcinia cambogia if you’re pregnant or breastfeeding, have kidney or liver disease, or are taking certain medications. Talk to your doctor before starting this supplement.
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Weight loss requires a commitment to healthy eating and exercise, so make sure you’re up for the challenge before you start. If you’re not ready to make a full lifestyle change, Garcinia cambogia might still help you lose weight, but it may be slower.
In addition to changes in diet and exercise, you may want to (8):
If you’re struggling to make lifestyle changes, talk to your doctor or a registered dietitian for help. They can provide guidance and support to help you make healthy changes that last.
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The best way to take garcinia cambogia for weight loss is to take it 30-60 minutes before meals with a glass of water. Talk to your doctor about whether it is safe for you and at what dosage.
You may start to see results within a week or two, but it can take up to 12 weeks to see the full effects. Remember, slow and steady weight loss is the best way to keep the weight off for good.
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