Table of Contents
What’s this
Garcinia (Garcinia cambogia) is a species that belongs to the Clusiaceao or Guttiferae family, the same as hypericum. It is a small shrub native to South East Asia, which grows in tropical and subtropical areas. The garcinia plant has opposite leaves, solitary flowers and fruits similar to small pumpkins, yellow-green in color.
The garcinia drug is represented by the pericarp of the fruit, the part that wraps the seed, fleshy and with an astringent and salty flavor. Garcinia has always been used in the traditional medicines of the populations from which the plant comes, who use it as an anesthetic against pain as well as to increase the sense of satiety and counter intestinal disorders. Supplements containing garcinia today are mainly used for promote weight loss and speed up weight loss in low calorie diets.
Properties and benefits
The pericarp of the garcinia fruit contains polysaccharides, pectins, flavonoids, citric acid, vitamins and minerals, especially calcium. Furthermore, there is a very rare molecule in nature, which in garcinia can instead reach 30%. This is thehydroxycitric acid, organic acid that seems to be the main responsible for the properties and benefits of garcinia.
They have been attributed to hydroxycitric acid slimming properties and, for this reason, garcinia-based supplements are often recommended when following a low-calorie diet, to lose weight more quickly. In particular, hydroxycitric acid would be able to decrease the feeling of hunger and consequently reduce the intake of food and calories. The mechanisms of action of this substance on the body would be different and would include the modulation of the genes that code for leptin and serotonin receptors (hormones involved in the regulation of the sense of hunger and satiety), the increase in the oxidation of fatty acids and inhibition of an enzyme called ATP-citrate lyase. By inhibiting this enzyme, the formation of a molecule known as Acetyl-CoA, the substrate from which our body obtains fatty acids and cholesterol, is consequently inhibited.
The intake of garcinia cambogia would therefore allow to:
- reduce blood cholesterol levels
- decrease the feeling of hunger
- reduce food intake
- reduce fat and body weight
Although they exist doubts compared to the effectiveness of garcinia, a recent meta-analysis showed that its supplementation is able to significantly reduce body weight and body mass index (BMI), decreasing fat mass and waist circumference. The action of the garcinia, in any case, is reversible, therefore his benefits they would cease once recruitment was discontinued.
How to use
Garcinia is usually given in the form of capsules or tablets formulated to promote weight loss. The dosage of a capsule or tablet is usually between 300 and 2000 milligrams per day of garcinia dry extract, titrated in at least 60% hydroxycitric acid. The intake should take place 30 to 60 minutes before main meals, to allow the active ingredient to regulate the metabolism. Often in weight loss supplements, garcinia is associated with other herbal ingredients that enhance its effect. Among these it is possible to find extracts of green tea, moringa, guarana, mate or maté, bitter orange, chilli.
Effects on weight should occur after two to three months of taking. However, it should be emphasized that for an effective and lasting weight loss over time, taking a supplement cannot be enough. In the case of overweight and obesity, losing weight is important to maintain a state of health and reduce the risk of developing diseases but to lose weight it is essential to reduce calorie intake and increase energy expenditure. To decrease fat mass (adipose tissue) and preserve or increase lean mass (muscle tissue) it is therefore essential to follow a low-calorie, balanced and balanced diet, not excessively restrictive and not drastic. It is always advisable to associate a constant to the diet – which should be developed by a nutritionist – physical exercise which, in addition to consuming calories, makes the muscles stronger and toned. Garcinia supplements can help you feel less hunger and facilitate the weight loss process, but they should not be seen as a solution to excesses at the table or a sedentary lifestyle.
Contraindications
Garcinia and preparations based on this plant do not provoke side effects relevant and have no known drug interactions. However, cases of hepatotoxicity have been reported. The remedy is however contraindicated in case of allergy, before surgery and during pregnancy and during breastfeeding.
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