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As with any diet pill dubbed a “miracle,” garcinia cambogia is probably too good to be true.

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As with any diet pill dubbed a “miracle,” garcinia cambogia is probably too good to be true.

Garcinia cambogia, also called Malabar Tamarind, is a small, sweet Indonesian fruit that came to light in the late 1960s, when scientists discovered an acid it contains that closely resembles the citric acid found in fruits like oranges and lemons. The acid, called hydroxycitric acid (HCA), has built a controversial reputation ever since as a miracle weight-loss supplement.

Advocates claim that HCA blocks fat by inhibiting a key enzyme called citrate lyase, which the body needs to make fat from carbohydrates. They also claim that it can suppress appetite by boosting serotonin levels, as low levels are linked to depression and emotional or reactive overeating. The end result is a supposed decrease in belly fat and a shift in body composition by boosting lean muscle mass.

Studies have shown weak results or were inconclusive. Many of them were performed using animals, which cannot fully support the same effects in humans, and the dosages that show success in animals are typically unrealistic to replicate in people. In one study of the supplement, guinea pigs on a high cholesterol diet given a different garcinia species called atrivirdis showed a decrease in lipid compositions levels and fat deposition in the aorta. Another rat study determined that it lowered body weight gain and visceral fat buildup thanks to a reduction in food intake.

A study on people published in the Journal of the American Medical Association in 1998 involving 135 subjects split into placebo and garcinia cambogia groups found that both groups lost weight, but there was no significant difference. Though subjects were given dietary recommendations, adherence wasn’t monitored outside of a food journal. The results seemed to show the weight loss was based more on awareness as opposed to diet pill supplementation. (Don’t forget to also include these supplements on your do-not-buy list.)

Researchers published findings in the Journal of Obesity in 2011 that revealed garcinia cambogia may increase weight loss by only one to two pounds on average. The team compared people who took garcinia cambogia extract to those who didn’t, and found very little weight-loss difference.

“There’s no reliable evidence to support claims for garcinia on weight loss,” said registered dietitian and nutritionist Marisa Moore, noting that there have been no large-scale trials comparing garcinia cambogia to placebos or other supplements and therefore no objective data to consider. “It’s not something I’d recommend,” she says, adding, “Not only is the research not there, but there is concern regarding its safety.”

Indeed, a 2005 study in Food and Chemical Toxicology found that high doses of garcinia cambogia extract caused testicular atrophy and toxicity in mice. Again, not everything translates from animal studies to people, but why take the risk?

Then there’s the concern of transparency behind the marketing ploys, as most brands of garcinia cambogia extract diet pills have failed independent laboratory quality and quantity testing, and many contain far less HCA than was listed on the bottle.

Unfortunately, slimming down usually requires good old diet and exercise. These simple weight-loss tips can make it easier.

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Weight Loss Products

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Welcome to the UPC Show with Curtis Haring, Dylan McDonnell, and Alex Cragun. On the show today we talk about some proposed changes to an initiative to fund education, Chris Stewart has a Democratic challenger, and Orrin Hatch might be on the…

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Weight Loss Exercise

Mason Jar Salads

I somehow had not seen this before but just loved it! The idea of making a salad or some other food in a jar has been around for a long time but I never make my food like this.

Instead I have a salad in one container, tops in a second container, and dressing in a third container.

The salad turns out well but the trouble is that I am stuck doing three dishes for one meal. I do  lot of the dishes in our house, and I really don’t want any more dishes.

Anyway, here is a great idea for how to build a salad in a mason jar – everything is in one place. Buzzfeed shared this a long while back but since I just saw it today I think the idea is prime for a comeback

 

The secret to a perfect and tasty Mason jar salad is all in the order.

The dressing goes in first. This is so important! This guarantees that your salad ingredients don’t get soggy.

Then go with a grain or a protein, or anything else big and chunky. This protects your more delicate ingredients from getting wet.

Then the fixings. Little things like shaved nuts, raisins, cheeses. The ingredients that you want to stay dry until juuuust before you eat it.

And if you have any leafy greens, they go in last. That way when you turn the Mason jar over and unload it all into a bowl, the greens will make the salad bed. Genius!

Choosing a smart combo of ingredients is also key.

You want to mix textures and flavors. And ideally, you’ll have a filling protein, something salty and crunchy, and something sweet and tangy.

So read that article. But also tell me, what do you like having in your salad?