Garcinia Cambogia For Weight Loss

Cindy Wilson Thumbby Cindy Wilson
BS, Dietetics and Nutrition

Want to shed those extra pounds from your body? You would like to try Dr. Oz’s most promoted Garcinia Cambogia, but you are not sure if it is a scam or not?

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​Look no further. On this page, I will reveal to you exactly why and how Garcinia Cambogia is good for weight loss and overall health.

But, you should know:

  • Losing weight is not easy. It takes much dedication and hard work.
  • You have to keep in mind that only one herb can’t make you slim. With the weight loss supplements, you also need to maintain a healthy lifestyle.
  • Weight loss is a gradual process. It will not happen overnight. So be patient while you try to do it. There are a wide number of herbs and plants, which are effective for weight loss.

Anyhow, It is always better to go the natural way of losing weight. Herbs make you lose weight and also provide your body, the required nutrition.

All these herbs different potencies towards weight loss.

One among them is Garcinia Cambogia. It has a lot of health benefits, including weight loss. In fact, this is a herb that is the most famous as far as weight loss is in the picture.​

What is Garcinia Cambogia?

​Let us begin with a basic introduction to this fruit.

Garcinia Cambogia is also known as Malabar Tamarind. This is a fruit that is native to Indonesia. It is also found widely in India, especially in the Southern parts of India.

Ancient people have been using this fruit for a long time ago. They used it to enhance the taste of their curries.​

Before I tell you more about Garcinia Cambogia, I would like to share an interesting thing. Ages ago, when people were not aware of the weight loss benefits of this fruit, it used to be kept in dry and shady bags as a curry supplement.

Once people discovered the weight loss ability of Garcinia Cambogia, it gained so much popularity. Otherwise, it was just known to be a fruit growing in some parts of the world.

Even I came to know about this fruit when I came across its magical weight loss benefits. Garcinia Cambogia has sure attained a celebrity status amongst people who are looking to lose weight.​

Garcinia genus has some 300 to 400 species, amongst which one is Garcinia Cambogia. Some countries that are well acquainted with this fruit are India, Sri Lanka, Myanmar, Malaysia, Indonesia, and some parts of Australia, South Africa, and Polynesia.

The trees of this fruit grow mostly in the evergreen forests. The season of this fruit is during the rainy months, from June until August.

What does Garcinia Cambogia look like?

Garcinia Cambogia Tree

The tree of this fruit is anywhere from small to medium in height. It has ovoid leaves with a glossy surface. Fruits are seen blooming in the summers, and during the rainy season, they ripen.​

Trees are easy to identify because of their typical leaves and fruits.​

It is a green color fruit with a glossy outer covering when unripe. As it ripens, the color starts becoming anything between yellowish-orange. When it is overripe and nearing spoilage, it becomes brown with a thick outer covering.​

Garcinia Cambogia

This fruit looks much like pumpkin. The shape of this fruit and the color, when it is ripening, resembles a pumpkin.

The shape is round, while the size is similar to a lemon.​

What Does Garcinia Cambogia Taste Like?

This fruit is very sour when unripe. It is also acidic because of the HCA that is contained in its rind. Though there is a little bit of sweetness in the fruit, you can not eat it raw because the sourness makes it unpalatable.

​Because of the sourness, this fruit, particularly the rind, is used as a taste enhancer in curries. You won’t be able to eat it raw, so please do not even try.

Garcinia Cambogia Origin

Asians use Garcinia Cambogia in many different ways. Particularly the rind of this fruit is important. Many people make pickles out of the outer covering of this fruit.

It tastes sour and pleasing to the taste buds. The taste is palatable only after the fruit is ripe. The taste is sour because of its high Vitamin C content. Plus, it also contains HCA that is Hydroxycitric Acid.

​The weight loss benefits that you get from this fruit are because of the HCA. HCA is present in the rind of this fruit. Majorly, HCA is extracted from the rind only and added to the supplements.

Where does Garcinia Cambogia Come from?​

Garcinia Cambogia is a native fruit to Indonesia. Apart from Indonesia, this fruit is grown in India, Malaysia, Sri Lanka, Polynesia, and South Africa.

So basically, this is found widely in South East Asia.

​It is grown majorly in Indonesia and Southern parts of India. Here, the villagers have Garcinia Cambogia planted in and around their houses. It is used widely in flavoring curries.

Garcinia Cambogia Ingredients

It is very evident from the sour taste that this fruit contains a high amount of Vitamin C. Other than this Vitamin, Garcinia Cambogia also contains HCA. HCA is Hydroxycitric Acid found in the rind of the fruit.

​Apart from this, there are Xanthones and Garcinol as a part of their nutritional contents. I will give you the details of their benefits in the next section.

If you are buying Garcinia Cambogia supplements like tablets or powder, there will be more nutrients than what the fruit contains.

What is Garcinia Cambogia Good For?​

The sour fruit is super beneficial for your health. It does not have one but many health benefits. Garcinia Cambogia health benefits include everything that I have listed below:​

Helps in Type 2 Diabetes​

Diabetes is a disease that demands too much care. Diabetes happens due to an increase in blood sugar levels. It is essential to regulate your blood sugar when you are suffering from this disease.

Blood sugar level decreases when your body takes up the sugar and uses it. This fruit helps the body to use sugar from the blood.​

If you have Type 2 diabetes, try to have Garcinia Cambogia supplements or the fruit.

Helps to Prevent Cancer

​Garcinia Cambogia helps to prevent cancer. It is necessary for people suffering from cancer to consult their physician before trying any herb or medicinal plant.

This fruit helps to prevent the cancer cells from proliferating. It induces programmed cell death. One major reason for spreading cancer is uncontrollable cell growth.

Xanthones are a component in Garcinia Cambogia, which induce programmed cell death in cancer cells. Xanthones also have an anti-inflammatory effect on the body.

​The researchers are not very sure of the mechanism of Xanthones acting against cancer. A few studies have proved Xanthones to be effective, while a few others have shown a neutral result.

​Lowers Cholesterol in Blood

Cholesterol is dangerous for the health of your heart. It is responsible for blocking the arteries and causing a heart attack.​

Oxidation of lipids gives rise to cholesterol in the body. There are two types of lipid in the body; one is LDL, a low-density lipid, and HDL, a high-density lipid.

When the low-density lipid gets oxidized, it accumulates in the arteries and is called bad cholesterol. Garcinia Cambogia helps to reduce bad cholesterol and prevents heart attack.

Cholesterol is also responsible for obesity. So reduced levels of cholesterol in the blood would mean lower chances of obesity.

Improves Immune Function​

Garcinia Cambogia has also shown positive results in improving immunity. It can work as an antioxidant. It can protect against bacterial and fungal infections.

Because of the high content of Vitamin C in this fruit, it protects against infections. It can also minimize the duration of the illness during cold and flu.

Helping in protecting the body from cold and flu can prove to be very helpful. These are communicable infections that can spread to people having low immunity.

Boosts Energy​

It helps in the digestion of food and providing energy to the body. It facilitates the body to take up sugar from the blood and produce energy.

Regulating the sugar level in the blood results in the prevention of diseases like diabetes.

Acts as Antioxidant​

Free radicals in the body and harm DNA, lipids, and other biomolecules of the body. To nullify these harmful free radicals, the body needs antioxidants.

Antioxidants nullify the effect of free radicals by binding to them. Garcinia Cambogia is effective in scavenging the free radicals.

Useful in Anti-Aging

​Aging is a gradual process of the body. Aged skin is wrinkled and sagging. Elastase is responsible for the aging of the skin.

Exposure to the sun, stress, etc., can also expedite the aging of the skin. Garcinia extracts are useful in protecting the skin against aging.

The pigments in this fruit can absorb UV rays and protect the skin from getting harmed.

Helps in Digestion​

Hydroxycitric Acid, which is known as HCA, facilitates digestion in the body. Proper digestion of food prevents fat gain.

It also provides energy to the body and keeps the body agile. If you have energy, you can exercise more.

Obese people face problems in working out because they don’t have sufficient energy left in their bodies. So Garcinia Cambogia helps the body to gain energy and keep you active.

Helps in GI (Gastro-Intestinal) Disorders​

The peptic ulcer has been a serious issue for since long. It is a painful disease. Garcinia Cambogia can cure peptic ulcers.

However, before trying the extract, do not forget to consult your physician. It is necessary to avoid any side effects as you are already going through a painful disease.

Weight Loss​

Last but not least is weight loss. For all of you who want to lose weight, I will explain this benefit in detail.

​Apart from all the listed benefits, this fruit also shows good curing constipation, menstrual problems, rheumatoid arthritis, intestinal parasites, and edema.

10 Health Benefits Of Garcinia Cambogia

Why is Garcinia Cambogia Good For Weight Loss?

Garcinia Cambogia has gained popularity lately because of its weight loss potential. More and more people are trying to lose weight. Even I have tried this fruit and seen noticeable results.

So here, I will explain how Garcinia Cambogia helps you shred those extra pounds.

The most active element in this fruit is HCA, Hydroxycitric Acid. It is the main thing that enables weight loss in the body.

The whole weight loss process is in three ways. One is by preventing the cells from accumulating fat. Secondly is by curbing the appetite, and the third is by boosting the metabolism of the body.

1. Blocking the deposition of fat in the body

Garcinia Cambogia is known to make you lose weight by blocking the fat from getting deposited. Normally, the body converts carbohydrates (glucose, fructose, and galactose) to energy through ATP.

The excess carbohydrate that the body cannot use is converted into glycogen and stored in the body. Glycogen deposits in the muscles and liver in your body.

When the glycogen reserves are full, carbohydrates are converted into excess fat and stored in the body in different parts like the waist, belly, buttocks, etc.

This process needs an enzyme called citrate lyase. HCA in the Garcinia Cambogia is found to be an inhibitor of this enzyme. When this enzyme is not active, the extra carbohydrates won’t break down.

Thus, you will not store excess fat in the parts of your body.

2. ​Curbing your appetite

One reason for gaining weight is eating too much. Do you get food cravings even after proper meals? If yes, then Garcinia Cambogia can help you.

It is proved to be effective in curbing the appetite. Unnecessary cravings for food can land you into eating more than required. Eating more than required will, in turn, give rise to more carbohydrates.

Hydroxycitric Acid (HCA) blocks the enzyme citrate lyase. Because the excess carbohydrates can not convert into fats and get deposited in the body, they go to the liver and deposit.

When the liver has excess fat, it signals to the body that the stomach is full. The full stomach effect is due to this phenomenon. HCA curbs your appetite this way.

​A liver with excess fat makes the serotonin levels high in the body. Serotonin is a neurotransmitter. It is responsible for lifting the mood and decreases depression.

When you are depressed, you tend to eat more, especially sugar. So if you are an emotional eater, you should try HCA.

Obese people have this problem of increased appetite. They can seldom control over eating habits because of a disbalance in the hormones.

HCA might help you control your cravings to eat things that are not required by the body.

Obesity is a rising concern in our modern society. You have control over some factors while the others are not in your hands. Garcinia Cambogia has proved to be a boon in helping obese people lose weight by curbing their emotional eating habits.

There is a component called Citrine in this fruit. It has 50-60% HCA. Garcinia Cambogia supplements have HCA as their major component.​

​3. Increasing Metabolism

Your body has a series of metabolic activities happening. The process of carbohydrates getting converted into glycogen and fats is an example of this activity.

When there is a series of such activities, it is important to have a balance between them. Metabolic activities in the body are linked to each other.

When there is a disbalance, that is when the problem starts. Garcinia Cambogia creates a balance between these activities and helps the body to carry out all the metabolic processes smoothly.

A smooth process increases the metabolism of your body. Higher metabolism leads to higher energy in the body. Carbohydrates get broken down and produce energy.

People suffering from obesity can’t do extensive physical exercises because they don’t have stamina. HCA helps the body to gain more energy and use it to burn fat with working out.​

Garcinia Cambogia Dosage & Best Recipes

Home remedies for weight loss can prove to be effective. But sometimes you might suffer from the adverse effects. The dosage of Garcinia Cambogia depends on the age, gender, and environmental factors of a person.

Garcinia Cambogia is a staple food in Indonesia and the Southern parts of India.

People there might not show reactions against the fruit. But, to people who are not used to Garcinia, this might show adverse effects.

Before trying any herb as a medication, it is always better to start with minimal doses. Although Garcinia Cambogia is safe for oral administration, precautions are better than cure.​

​You can have the dried fruit extract, tablets, capsules, or powder. It is available in all these forms. Doses of the tablets are anywhere between 300 mg to 500 mg three times a day.

Take the tablets half an hour before meals with water. Taking the tablets before meals will enable efficient metabolism and absorption.​

Usage Ideas​

  • You can include Garcinia Cambogia in your daily meals with a few easy tips. It is more like a condiment to your food.
  • You can use Garcinia Cambogia dried fruit in place of lime, lemon, and orange juices. When you want to give your food a tangy taste, use this sour fruit.
  • Some people pickle this fruit and keep it for a longer time. You can have the pickle with stir-fries and rice as a condiment.
  • You can also buy Garcinia Cambogia tea bags and have them daily for fat loss.

​I will give you the recipe for Fish Curry using Garcinia Cambogia. It is very healthy and tasty.

Fish Curry​ Recipe

Fish Curry Garcinia


  • Fish Fillet
  • Dried Garcinia Cambogia
  • Turmeric Powder
  • Coconut Milk
  • Chopped Onion
  • Chopped Garlic
  • Chopped Tomato
  • Salt
  • Olive
  • Oil


  • Heat olive oil in a pan
  • Add the chopped garlic
  • Add the chopped onions and stir till golden brown
  • Add 1/4 teaspoon Turmeric powder and salt as per taste
  • Saute for a few seconds and add chopped tomato
  • Mix well
  • Add one cup of water, one cup coconut milk, and one dried Garcinia Cambogia fruit.
  • Let it cook till the tomatoes become soft.
  • Add fish fillets and cook till the oil gathers at the top
  • Put the burner off and cover it for 5 minutes
  • You can have it with boiled rice to get the maximum health benefits and savor the taste.

Energy Drink Recipe

For a quick and healthy energy drink, infuse the dried fruit in warm water and honey. In place of lemonade, have the Garcinia Cambogia beverage.

You can carry this anywhere in a bottle. Prepare it and store it in the fridge. Try to use it in a day or two. But remember, add honey only when the water cools down.

If you add honey to hot water, it will lose its properties. Honey will also enhance the taste and suppress the sourness.

How to Take Garcinia Cambogia for Maximum Benefits?

To get the maximum benefits from this herb, you need to practice the following things while intaking Garcinia.

  • The dose which is always safe is 1000 mg. You can have two tablets each daily before a meal to complete the 1000 mg requirement in your body.
  • Always make sure you consult a physician in case you plan to increase the dose.
  • High doses of Garcinia Cambogia extracts can harm the body.
  • For people involved in the high-energy lifestyle, the doses should be high.
  • Garcinia Cambogia is safe until two months when taken in continuation.
  • If you want to take it longer, do that by taking short breaks of one or two weeks in the mid. Do not practice a continuous three months regime. It might be harmful.
  • Drink as much water as you can throughout the day. Not only should you drink a full glass of water with the tablets but also other than that.
  • Drinking more water will help the fat to dissolve and get excreted out of the body. During any diet, drinking water helps.
  • Keep a check on what you are eating. Eat healthily and eat at a regular interval.
  • Because even after you stop the diet, you have to maintain the weight and control it from increasing.
  • Make it a practice to exercise regularly. Garcinia Cambogia provides energy to the body. Use that energy to burn fat.
  • Take only the recommended dose of the tablets or capsules. Popping more tablets than required will not make you lose weight early. Rather, it will affect the body adversely.
  • If you notice any adverse effects, consult your physician. I will give you the details on the side effects of Garcinia Cambogia in the later section.

How to Store Garcinia Cambogia?

You can store the fresh fruit of Garcinia Cambogia for 2 -3 weeks. Find a dry place to store. It should be away from heat and humidity. If possible, wrap it in a paper towel for best results.

The dried fruit can be kept in an airtight container or jar in the fridge. It can last long for up to a year.

Where to Buy Garcinia Cambogia?

This fruit is native to South East Asia but is available online. You can buy that easily. There are four forms in which Garcinia Cambogia is available.

You can buy it as a tablet, capsule, powder, dried fruit, and tea bags.

Dried Garcinia Cambogia

While I was trying to lose weight, I had used the tea bags. Having the tea two times a day can show you noticeable effects.

Consult your physician and then take up a diet plan that works the best for you.

For some of you, tablets will work well, while for some, the tea bags will.

If you are obese, you should opt for capsules or tablets and follow a regime that your physician approves. In case you are a little towards the heavier side, tea bags and powder should work fine.

Decide for yourself, keeping in mind the side effects as well. Normally, people are not allergic or sensitive towards Garcinia Cambogia. But, this is not the case with everyone.​

Read my complete post with detailed information about where to buy the best Garcinia Cambogia.

Garcinia Cambogia Side Effects

There are some major and minor side effects that people can suffer from after having Garcinia.

Also, many people what will happen when they stop taking Garcinia Cambogia:

Major Side Effects

Increase of Pain in Arthritis

People with rheumatoid arthritis might suffer from elevated pain levels after they have Garcinia Cambogia. The high concentration of Vitamin C and HCA might make the joints pain more.

Diabetic people

HCA is known to reduce the sugar level in the blood. So, it needs to be monitored timely to make sure the blood sugar level does not fall beyond a certain point.

It is always advisable to consult your physician and then take any herb for medicinal benefit.

Allergic Reaction

Some people have a sensitivity towards Garcinia Cambogia. You won’t get to know unless you have it.

In such cases, allergic reactions are sometimes under control and sometimes beyond control. It may involve a skin rash, vomiting, etc.

Testicular Shrinkage

In some people, the tendency of testicular shrinkage is also noticed by scientists.

In an experiment, when extremely high doses of Garcinia cambogia were fed to obese rats, it resulted in testicular shrinkage.

Diets with a minimal amount of HCA do not show this side effect.

Minor Side Effects

Some of the common and minor side effects of Garcinia Cambogia include:

  • Dryness of mouth
  • Upset stomach
  • Joint pain
  • Headache
  • Vomiting
  • Dizziness
  • Nausea

Precautions to avoid side effects:

​Pregnant Women

There are a lot of hormonal imbalances during pregnancy in a woman’s body. It is always advisable to eat anything after consultation with your physician.

During pregnancy, the chances of allergies and reactions are high. So, if you are pregnant, do not forget to talk to your health specialist first.

Lactating Mothers​

Lactating mothers should pay extra care and attention because anything toxic in their bodies may harm the infant.


Kids have weaker immunity than adults. They catch diseases and infections quickly. Their body might be sensitive to herbs like Garcinia Cambogia.

Avoid feeding your child with any herb unless it is inevitable. You won’t know what will affect him or her adversely.

Heart Patients​

Garcinia Cambogia is known to lower the sugar level in the blood. It might affect the blood pressure of the body, which is dangerous for heart patients.

If you suffer from high blood pressure or low blood pressure, ask your physician before using Garcinia Cambogia as a weight-loss supplement.

Make sure to consult your health specialist before trying any herbs for medical benefits.

Closing Words

Now you know almost all the Garcinia Cambogia health benefits. All the major ones are listed here.

If you want to try this, I suggest, try it with minimal doses for the first few days.

​When you don’t see any reactions and adverse effects, you can increase the dose.

Your body needs time to get accustomed to any new thing. Out of the many weight loss herbs that we know, Garcinia Cambogia is sure to list the top ten most effective herbs.

I know weight loss is a difficult exercise. While I was trying to lose weight, I tried many things; some worked, and some didn’t.

Weight loss is not only essential to look good, but also to keep you healthy.

When you are slim, you are away from a lot of dangerous and major diseases.

Useful information is always good when shared. So if you find my article useful, please share it with your friends. I am sure many of them will be looking out to lose weight healthily.

Let your friends know how they can lose weight through Garcinia Cambogia.

Share this article and also put in your thoughts and queries in the comments below.

I will be happy to address them.​

Garcinia Cambogia Health Benefits Infographic


About Author

Cindy Wilson Thumb
BS, Nutrition & Food Science | Connect with on LinkedIn
Cindy Wilson

Hello, I am Cindy, and this a website where I inspect everything related to nutrition and a healthy lifestyle. I have a BS in Dietetics and Nutrition (Kansas State University) and have completed a dozen specialty courses related to nutrition, biochemistry, and food science. I am open to learning more, but foremost I would like to share all my knowledge with you.

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