Are you looking for a natural supplement that will help you keep your appetite at bay and lose weight? Garcinia cambogia is an ancient Indian Ayurvedic remedy used to aid digestion. Whether you are seriously overweight or simply preparing for the swimsuit test, you can learn about the origins and uses of garcinia cambogia to find out if they are in line with your needs.
Steps
Part 1 of 4: Lose Weight with Garcinia Cambogia
Step 1. Get proper nutrition and exercise
Taking this supplement alone will not allow you to lose weight, you will also need to change your diet and increase the level of physical activity performed. It will not be necessary to follow a specific dietary regimen; Eating healthy, nutritious meals and snacks every day is a great place to start. If you really want to lose weight, then work on eliminating all sorts of sweets, convenience foods, and carbonated or sugary drinks.
Exercising doesn't mean you have to become a marathon runner. Start by taking small steps that allow you to increase your level of physical activity: moving more will improve your health. Do what you like best, such as walking, gardening, hiking, swimming, golf or tennis. Then gradually increase the level
Step 2. Avoid high-fiber foods
There is no scientific evidence that garcinia cambogia can help you lose weight, but numerous studies suggest that, by taking it while avoiding certain foods at the same time, it is possible to increase weight loss, especially around the waistline. Therefore, limit the doses of foods rich in fiber, especially in the period of time next to taking the supplement.
- This means not eating high-fibrous foods during your main meals, as you have recently taken garcinia cambogia (30-60 minutes earlier). To meet your daily fiber needs, eat them during snacks, away from meals.
- Your snacks may include dried fruit, cereal bars, kale chips and fresh fruit and vegetables; especially, prefer fruits that can be eaten with the skin, such as apples, cherries and plums, and raw vegetables, such as broccoli, carrots and celery.
Step 3. Limit fatty or sugary foods
Likewise, you should stay away from all those foods that are high in fat and sugar, including french fries, burgers, sauces, cakes, sausages, mayonnaise, treats, and chocolate. Note that some of the latter contain both sugar and fat in excessive amounts.
- Also limit your intake of bread, potatoes, pasta, and sauces in which flour has been used as a thickener.
- Go for fish, lean meats, including turkey, chicken, and lean cuts of beef, and green leafy vegetables, like spinach and rocket.
Part 2 of 4: Understanding the Risks of Taking Garcinia Cambogia
Step 1. Know the side effects
The alleged side effects of garcinia cambogia include dizziness, dry mouth, headaches, stomach pains, and dysentery. If you have any of these symptoms, stop using the supplement immediately and consult your doctor.
Garcinia has not been tested on children and pregnant or breastfeeding women; for them the use of garcinia is not recommended
Step 2. Understand drug interactions
It is claimed that garcinia can weakly interact with some medicines, including those suitable for treating asthma, allergies and diabetes. The claims state that they can be made less effective by garcinia.
- There may also be interactions with blood thinners, psychiatric drugs, pain relievers, iron supplements and statins, which are medicines used to lower cholesterol levels.
- If you use any of these medications, consult your doctor first to take garcinia.
- If you are a victim of any of the listed side effects, stop taking garcinia immediately and contact your doctor.
Step 3. Be aware of the more serious risks
Garcinia is believed to increase serotonin levels. When taken in combination with more modern antidepressant drugs, known as SSRIs, it can therefore cause serotonin syndrome, in the presence of which serotonin levels are much higher than normal. Neurological symptoms may result, including stuttering, restlessness, agitation, loss of coordination, and hallucinations. Heart rate and blood pressure may also increase as a result, and fever or dysentery may also appear.
Only one case is known in a woman who took garcinia while using SSRI antidepressants; that woman developed serotonin syndrome. If you experience any of these symptoms, stop taking the supplement and contact your doctor immediately
Part 3 of 4: Getting to know Garcinia Cambogia
Step 1. Understand its origins
Garcinia cambogia is a tropical fruit with a sour taste native to Indonesia. Also known as garcinia gummi-gutta, it looks like a small light green pumpkin and is an ingredient in Indonesian cuisine.
Step 2. Know its benefits
Garcinia contains a type of citric acid, hydroxycitric acid, which appears to promote weight loss by regulating the release of serotonin and the absorption of blood sugar. It also increases the oxidation of existing fats and reduces the synthesis of new ones. Although it is not yet clear, it is not excluded that garcinia can increase the biochemical use of fats for energy purposes and decrease the amount of new accumulated fats.
- Serotonin is a type of neurotransmitter that works as a chemical messenger between nerves and other types of cells. It is connected to the emotions of happiness, mood and a sense of well-being.
- Some studies have been done to determine if garcinia supplements promote weight loss in overweight people, but the results have not been clear. The outcome states that concentrated garcinia can facilitate weight loss, especially when combined with a healthy diet and exercise. However, there is no scientific evidence to confirm this as a real effect.
Step 3. Know the issues associated with supplements
Since garcinia is a food supplement, it is not subject to the control of the Food and Drug Administration (FDA for short). Therefore, the FDA could not approve garcinia in accordance with its own health and safety standards.
- Always be cautious when taking food supplements, and consult your doctor in advance.
- Whenever you buy a supplement, make sure that the manufacturer complies with Good Manufacturing Practices (GMP) and that it is established on the market.
- Visit the company's website. It should indicate that Good Manufacturing Practices have been respected and provide some information about its philosophy and work.
Part 4 of 4: Take Garcinia Cambogia
Step 1. Learn how to dose garcinia correctly
Hydroxycitric acid (or HCA) is extracted from the peel of its fruit. The most recent studies have shown that a safe dosage should not exceed 2800 mg per day. However, the effects of such a high amount are currently still unknown, so it is advisable to stay well below. Once you've found a good supplement retailer, you'll need to figure out how much to take. The dose of HCA should be around 1500 mg per day, although it can vary specifically from supplement to supplement.
Before taking it is important to consult a doctor. It will also be essential to follow the instructions on the package
Step 2. Take garcinia capsules
Garcinia is available in two different forms: in capsules or liquid. If you bought it in capsule form (or tablet or tablet), take the recommended dose and accompany it with water. Swallow it about 30-60 minutes before each main meal.
In general, garcinia should be taken three times a day. Therefore each capsule must contain 500 mg; such a dosage will allow you to comply with the daily indications given
Step 3. Garcinia in liquid form
When taken in liquid form, the usual dose will be 1-2 drops before each main meal, although the dosage may vary based on the concentration of the product or the dropper. Pour the indicated amount under the tongue and wait about a minute before swallowing it. You will be able to eat regularly after about 30-60 minutes.
Before taking garcinia in liquid form, consult your doctor or pharmacist and find out exactly what the content of each drop of your specific supplement is. Ask how many drops correspond to the total recommended dose: 1500 mg per day. Once you know the total number of drops, you can divide it by three and take the correct dose before each meal
Warnings
- Too rapid weight loss can cause serious health problems. If your overweight is substantial, consult a doctor before embarking on any diet plan.
- Do not exceed the recommended doses of garcinia cambogia and do not take it beyond 12 weeks. Otherwise you will expose yourself to a greater risk of side effects, including headaches, nausea, and intestinal pains.
- When purchasing garcinia cambogia, make sure the label lists all the ingredients contained in the product. Do not buy a supplement without this indication.
