Garcinia Cambogia and Apple Cider Vinegar Diet: What Science Says
Garcinia cambogia and apple cider vinegar are used by many people to assist with weight loss. Garcinia cambogia contains hydroxycitric acid (HCA) which some scientific research has linked to getting rid of body fat and speedy weight loss. Using garcinia cambogia to help lose weight became popular when Dr. Oz proclaimed that the supplement was the “holy grail of fat loss.”
However, research into the benefits of garcinia cambogia (GC) for dieting to lose weight is mixed. Some supplements containing garcinia cambogia have also been linked to some health concerns and side effects.
In this article, you will find out all you need to know about garcinia cambogia and apple cider vinegar. I will also look at what research actually says about garcinia cambogia as a weight-loss supplement. This will help you decide if you can safely use the apple cider vinegar diet with garcinia cambogia extract for weight loss.
Garcinia Cambogia and Apple Cider Vinegar: Does the Diet Really Work?
Many people claim that the garcinia cambogia and apple cider vinegar diet may help you lose weight quicker. If you have done any internet search for garcinia and apple cider vinegar for weight loss, you will have discovered conflicting reports.
Dr. Oz was one of the first to popularize garcinia supplements for weight loss. Research seemed to point to the fact that garcinia cambogia extract really does work as a natural fat burner supplement. However, other studies have shown conflicting reports. Some studies seem to suggest that there is only a minimal effect or that it doesn’t work at all. Later in the article you will find out what current research says about the safety and health benefits of garcinia cambogia.
To speed up weight loss using garcinia cambogia, many people use Bragg’s apple cider vinegar with the mother. This has become one of the most popular weight-loss methods and it is known as the bragg’s apple cider vinegar diet.
In this article I will examine scientific research looking at if apple cider vinegar does help to lose weight. I will also discuss any side effects of these natural weight loss methods and what is the correct dosage to use garcinia cambogia for weight loss along with the apple cider vinegar diet.
What is Garcinia Cambogia?
Garcinia cambogia is a fruit that grows in south-east Asia and India and looks like a small pumpkin. According to the website ConsumerLab.com, garcinia cambogia extract is advertised as weight-loss supplement. The extract being used in these supplements is called hydroxycitric acid (HCA). The potential for garcinia cambogia pills to assist in losing weight and body fat is due to amounts of hydroxycitric acid (HCA).1
The journal Fitoterapia reported in 2015 that garcinia cambogia has been used traditionally to treat bowel disorders, rheumatism, and intestinal parasites. The fruit rind of garcinia cambogia contains fat-busting and anti-obesity properties and can help to increase fat metabolism.2
Garcinia cambogia is also used to flavor curries and is widely added to many dishes in south-east Asia. Other names for garcinia cambogia include garcinia gummi-gutta, Malabar tamarind, or kudam puli (pot tamarind).
What Dr. Oz Said About Garcinia Cambogia (HCA) and Weight Loss
Many people became interested in garcinia cambogia to help lose weight quicker when renowned Dr. Oz spoke about it on his show. Dr. Oz used terms for garcinia cambogia supplements like “fat buster,” “holy grail of fat loss,” and “it can increase weight loss by 2-3 times.”
Dr. Oz claimed that garcinia cambogia benefits weight loss by a combination of a few factors. For example, it was said that garcinia cambogia prevents the body producing fat by metabolizing excess sugar into energy. Dr. Oz claimed that this process helps to lose weight because it helps to burn fat, not muscle.
Another claim by Dr. Oz was that garcinia cambogia has weight loss benefits because it increases the production of serotonin in your brain. Serotonin is a natural mood regulator that helps to suppress appetite. It is claimed that increased serotonin helps keep a person feeling fuller for longer, thus helping a person to eat less and, therefore, lose weight.
What Research Says About Garcinia Cambogia for Weight Loss
What does scientific research say about how garcinia cambogia works to assist with weight loss? Let’s look in more detail at studies that Dr. Oz used to make his claims about the garcinia cambogia diet. We will also look at what more recent research has revealed about GC and losing weight.
The HCA in Garcinia cambogia helps to manage weight naturally
The journal Evidence-Based Complementary Alternative Medicine published an extensive review into the weight-loss benefits of garcinia cambogia. It was found that HCA (hydroxycitric acid) has anti-obesity properties because it suppresses appetite and helps with weight management. After a trial lasting 8 weeks, people who regularly took garcinia cambogia daily experienced reduced body weight and lower BMI.3
Another benefit was that garcinia cambogia supplements helped to increase serotonin levels. This had an associated effect of lowering LDL cholesterol and boost fat metabolism.
However, the review did point out that studies into weight-reducing claims of garcinia cambogia are not without controversy. For example, not all supplements containing garcinia cambogia contain the same amounts of HCA. Also, they may contain other ingredients that aren’t listed on the packaging and could even be harmful.3 This is because the FDA does not control supplements such as GC tablets and you cannot be sure about their actual content.
Garcinia cambogia and glucomannan help you lose weight and fat (including visceral fat)
Another study into the use of garcinia cambogia and weight loss found positive results when it was taken with glucomannan. Glucomannan is a type of dietary fiber from the root of the konjac plant.4
In 2018 the journal BMC Complementary & Alternative Medicine reported that the long-term use of garcinia cambogia and glucomannan can help lose weight. Over a 6-month period, participants of the study found that they lost body fat, visceral fat, and had a higher metabolic rate. Those taking part in the trial were advised to drink plenty of water, follow the Mediterranean diet, and increase physical activity.5
Garcinia cambogia helps to suppress appetite
One of the most consistent results from scientific studies into garcinia cambogia is that it suppresses appetite.
Dr. Oz made the claim that garcinia cambogia works as an appetite suppressant and can help with weight loss. The Journal of Dietary Supplements published a study in 2018 into the effect of various herbal supplements to suppress appetite. Garcinia cambogia did help to lower appetite and reduce food intake.6
Garcinia cambogia helps to reduce visceral fat
Another way that garcinia cambogia may help to lose weight is that it can reduce visceral fat that accumulates around organs and in your belly.
The journal Current Therapeutic Research, Clinical and Experimental reported that clinical trials on humans showed some decreases in body weight and BMI. It was found that GC helps to significantly reduce visceral fat and could help to reduce body fat and prevent it from accumulating.7
Dr. Rachel Witmer, a researcher into the effects of fat on health, says that visceral fat is usually seen in people with large bellies. This increases your risk of heart disease, stroke, and diabetes. There is even a link between visceral fat and dementia.8
The Bottom Line: Does Garcinia Cambogia Work?
After looking at the research into the weight loss and garcinia cambogia benefits, it would seem that it does work. However, not all scientific studies agree.
For example, the Journal of Obesity published a review into using garcinia cambogia as a weight-loss supplement. The research found that HCA can cause small short-term weight loss. However, many studies showing that garcinia cambogia helps with weight loss were of short duration. The researchers concluded that more rigorous trials need to be made.9
Also, the Journal of the American Medical Association (JAMA) reported that during a 12-week period, there was no discernible difference in body weight among people taking garcinia cambogia and placebo.10
Can garcinia cambogia help you lose weight? The studies mentioned above from the Journal of Obesity and JAMA were from 2011 and 1998 respectively. Since then, more rigorous studies have been carried out and found that garcinia cambogia can help with weight loss and body fat reduction.
Also, the Evidence-Based Complementary and Alternative Medicine journal published a review about the use of garcinia cambogia extract for weight loss. According to the review: “Several factors might contribute to the controversial results of the efficacy of HCA in human studies. One of contributing factors is the highly variable doses used in the human trials which ranged from 5 to 250 mg/kg of HCA per day. Besides, the discrepancy might also be due to the differences in the preparation or extraction of HCA”. In addition added ingredients may affect bio-availability, stability, or solubility of HCA.3
Garcinia cambogia reviews
The bottom line according to meta reviews is that if you want to use garcinia cambogia for weight loss, make sure and buy high-quality supplements that provide a dose of maximum 1,500 mg garcinia cambogia extract (HCA) daily (1500 mg/day). You should also be wary of supplements that have combined ingredients because it is difficult to know how they interact with garcinia cambogia. You should also increase your physical activity and reduce total calorie intake to help lose weight quickly and safely.
How Do You Take Garcinia Cambogia for Weight Loss?
To take garcinia cambogia for weight loss, most manufacturers recommend taking the supplement at least 30 minutes before each meal. Some of them recommend taking supplements containing 500 mg, 3 times a day. Other manufacturers recommend garcinia cambogia 400 mg, 3 times a day before meals.
The website Drugs.com says that the dosages of garcinia cambogia extract in clinical trials ranged from 1,500 to 4,667 mg/day. The equivalent hydroxycitric acid (HCA) dose in the trials ranged from 900 to 2,800 mg/day. It mentions a maximum dose of 1,500 mg/day.11
In one study, reduction in body weight was observed when patients took 500 mg garcinia cambogia 2 times a day along with 500 mg glucomannan.5
Apple Cider Vinegar for Weight Loss: What is the Apple Cider Vinegar Diet?
The apple cider vinegar diet is another way to help lose weight naturally. Many people combine the apple cider vinegar (ACV) diet with garcinia cambogia supplements to help speed up weight loss.
However, what does science say about using the benefits of apple cider vinegar to lose weight?
Apple cider vinegar diet for weight loss: what does research say?
Scientific research into the effect of apple cider vinegar on losing weight and reducing body fat seems to indicate that it can help shed pounds of fat. The reason that apple cider vinegar can help with weight loss is that it contains high levels of acetic acid.
The journal Bioscience, biotechnology, and biochemistry reported that acetic acid helps reduce body weight. Over a 12-week period, human subjects consumed beverages containing 30 ml (2 tablespoons ACV) vinegar. After the trial, it was found that those who consumed the vinegar drinks had lower BMI, less visceral fat, and lower body weight than the group who only consumed water.12
In my article on the apple cider vinegar weight-loss diet, you can find out about other ways that apple cider vinegar can help you shed excess pounds. Apple cider vinegar suppresses appetite, reduces insulin resistance, improves digestion, and helps remove toxins from the body naturally.
How to take apple cider vinegar to lose weight
When using apple cider vinegar to lose weight, it’s important to buy the raw, unfiltered variety. This contains the “mother” which has beneficial enzymes and many health benefits. To take apple cider vinegar as part of a diet to lose weight, you just need to add 1-2 tablespoons to a glass of water and consume.
One of the best brands to use is Bragg’s apple cider vinegar. This brand is so popular that there is even a term “Bragg’s vinegar diet” for weight loss.
How to make your own apple cider vinegar weight loss drink
At first, it may be difficult to get used to the strong taste of apple cider vinegar. Here is my recipe to improve your health in general and use as part of a garcinia cambogia apple cider vinegar diet.
- At the start, add 1 teaspoon raw, unfiltered apple cider vinegar to an 8-oz glass of water and drink it daily to help lose weight.
- Every day, add a little more apple cider vinegar to help you get used to the taste.
- Continue doing this until you reach the recommended dose of 2 tablespoons apple cider vinegar diluted in a glass of water.
How the Combination of Garcinia Cambogia and Apple Cider Vinegar Helps You Lose Weight
From the research mentioned in this article, combining garcinia cambogia with apple cider vinegar can help boost your weight-loss program. In summary, here is how apple cider vinegar and garcinia can help you lose weight:
- Can help to reduce body weight
- Assist in preventing the accumulation of body fat and visceral fat
- Suppress appetite to reduce food consumption and therefore lower daily calorie intake
- Reduce insulin resistance and stabilize blood sugar levels
- Help to maintain healthy cholesterol levels
Garcinia Cambogia and Apple Cider Vinegar Drink Recipe
If you decide to use garcinia cambogia and apple cider vinegar to help speed up weight loss, here is a recipe you can use:
- Buy garcinia cambogia supplements that provide between 900 mg and 1,500 mg per day. Make sure there are no fillers in the supplements.
- Add 1 tablespoon apple cider vinegar to a glass of water. (You can add some honey to improve the taste and get more benefits of the honey).
- Take the garcinia cambogia capsule (400 or 500 mg) and swallow with the glass of diluted apple cider vinegar.
- Take once in the morning 30 minutes before breakfast and once in the afternoon 30 minutes before lunch.
- If the garcinia cambogia supplements are recommended to be taken 3 times a day, take another capsule 30 minutes before your evening meal.
Garcinia Cambogia and Apple Cider Vinegar Side Effects
Some people experience side effects when taking garcinia cambogia and apple cider vinegar regularly as a supplement.
Regarding apple cider vinegar, you should never consume apple cider vinegar undiluted. The acidic nature of apple cider vinegar can burn your esophagus and cause irritation. Also, the acid can affect the enamel on your teeth.
To avoid damaging your teeth with apple cider vinegar, drink it with a straw or swish a little water around your mouth after consuming the health tonic. This helps to rinse away any acidic residue that may be left over on your teeth.
What Are the Side Effects of Garcinia Cambogia? Is It a Safe Weight Loss Supplement?
HCA and garcinia cambogia may cause some unpleasant side effects when taken in high doses regularly.
Taking garcinia cambogia can cause digestive upset and his can result in any of the following side effects:13
- Diarrhea
- Upset stomach
- Dry mouth
- Headaches and/or dizziness
Garcinia cambogia may also interact negatively with certain medications. You should consult with your doctor before taking HCA supplements if you take any of the following medication:13
- Pills or insulin for diabetes
- Drugs that lower cholesterol, for example, statins
- Blood-thinning medication
- Iron supplements
- Medicine for allergies or asthma
You should not take garcinia cambogia if you are pregnant or suffer from any liver or kidney issue.
Can Garcinia Cambogia Cause Liver damage?
There have been some reports that garcinia cambogia supplements have been connected with liver damage. However, there are conflicting studies on the effect that HCA supplementation has on liver function.
On the one hand, a report in the World Journal of Gastroenterology reported that HCA supplements don’t increase liver toxicity or inflammation. In fact, researchers stated that garcinia cambogia reduce inflammation in the kidney, intestines, and brain.14
However, doctors from WebMD report that a few cases of serious liver problems have been connected with garcinia cambogia supplements. However, these supplements also contained other ingredients and it’s not clear or proven if garcinia cambogia was to blame.13
Garcinia Cambogia and Apple Cider Vinegar Pills
Fat burning supplements containing garcinia cambogia and apple cider vinegar are readily available on the internet. But you don’t need to buy apple cider vinegar pills combined with garcinia. If you follow the garcinia cambogia and apple cider vinegar recipe mentioned in this article, you should be able to boost the effectiveness of your weight-loss regime.
In my article about using ACV for weight loss you can find other reasons why ACV is best taken in its liquid form and not as pills or tablets.
Can Garcinia Cambogia Reduce Belly Fat?
There are a number of ways that garcinia cambogia can help to reduce belly fat and make you look slimmer.
A study from 2003 into the fat-burning properties of garcinia cambogia found that persons who took 1,000 mg garcinia cambogia per day experienced a reduction in abdominal fat. Also, there was no “rebound effect,” meaning that the belly fat stayed off after stopping the supplementation.
Also the fact that garcinia cambogia helps to suppress appetite and lower BMI, means that indirectly this supplement also will help fight stubborn belly fat.
What Is the Right Garcinia Cambogia Dosage for Effective Weight Loss?
If you think that garcinia cambogia will help you shed extra pounds quickly, there are some things you should remember about the right dosage.
- It’s important to look for the number of milligrams contained in the supplements. As mentioned previously, Drugs.com says that the maximum daily dosage of garcinia cambogia shouldn’t exceed 1,500 mg per day.
- Garcinia cambogia shouldn’t be used as a long-term weight-loss, fat-burning supplement. Most trials have shown beneficial effects in weight loss during a 12-week period.
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