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you’ve probably been hearing a lot about Garcinia lately Garcinia cambogia is one of these newer fat loss kind of things that’s out there the reason I’m doing this video is simply because a lot of people have asked me my opinions on it and I figured what a great time to break down two of the more popular natural fabrics that are out there Garcinia cambogia versus EGCG also known as green tea extract so let’s get down to it I’m going to reference it with a lot of studies and I’m going to bring everything back to baseline here but first let me explain what Garcinia is okay all Garcinia is is essentially a small fruit from India or Southeast Asia nothing crazy when it comes to the actual fruit but when concentrated there is an extract that’s known as hydroxy citric acid hydroxy citric acid is also known as HCA so I’m gonna refer to it as HCA in this video now HCA has some powerful components to it and the way that it helps you potentially lose weight is through its increase in serotonin production in the body but also it has a crazy weird effect on how your body stores fat you see it inhibits something called citrate lyase now the citric lye is is involved in something that is called the novo lipid Genesis which I’ve talked about in other videos that is the conversion of carbohydrates to fat so what this HCA in garcinia does is it essentially slows down or sometimes even halts that process it halts carbohydrate conversion into fat but it does this by inhibiting some enzymes which isn’t always the healthiest way to go now I’m going to break down some of the negative attributes of Garcinia here but don’t get me wrong I’m not saying it’s totally bad what we’re hearing though and what we’re finding is that Garcinia seems to have some effects on the digestive system and it probably has to do with the fact that the HCA is affecting your enzymatic activity in your gut so it’s causing digestive issues gastrointestinal discomfort and some long-term effects but more importantly starting to show some liver effects ok liver problems and even complete liver failure in some instances now you can’t take one situation and group them all together but it’s showing some signs we pretty bad on the liver mainly because of liver enzyme elevation that occurs simply because the skewed digestive properties that are happening so I wanted to break down the science I wanted to look at some big stuff I looked at what’s called a meta-analysis study meta-analysis means they took a lot of different published peer-reviewed studies and looked at those studies and grouped them into one big study at the effects of garcinia on overall weight loss okay they also looked with a couple other things what they found by and large and this was published in the Journal of obesity was that Garcinia really had a negligible effect on weight loss averaging between one and two pounds in most studies but most of the studies actually found that there was no difference between Garcinia and a placebo therefore indicating that it might be more of a placebo effect when people actually lose weight with Garcinia but the common denominator across all these studies within this made analysis was that there was a two times higher risk for GI issues and digestive discomfort and other long-term digestive issues so therefore we are seeing that okay there may not be a huge benefit but a little bit of a cost alright so now we have to talk about green tea if I’m doing a solid comparison here now green tea also known as epic Gala catechin three gay lake or EGCG which you’ve probably heard of or seen on the shelves before is a very powerful fat burner but it does so in a completely different way versus hydroxycitric acid you see like I said before hydroxy citric acid works on enzymatic activity and affects the body that way whereas green tea is more of a natural stimulant actually enhances the metabolism through multiple different pathways and it still affects your appetite but this way a little bit more because of the stimulant side of things there’s also powerful antioxidant activities that allow the enhancement of digestion and the enhancement of absorption of nutrients whereas HCA from garcinia is doing quite the opposite so now let’s look at a little bit of studies when it comes down to EGCG and see how that plays in compared to garcinia all right so we looked at a meta study again again 11 studies that were published and this time is published in the Journal of international obesity a similar journal not quite the same though what they looked at was the effects of weight loss with those that took EGCG or green tea extract versus those that took a placebo well in this case there was actually a difference those that took EGCG saw on average about 3 pound weight loss so we’re looking between 30 and 50% more fat loss coming from those that took EGCG versus the other meta-analysis study we looked at with Garcinia now of course you don’t have the side effects that are in place as well so that makes a pretty solid argument on which one might be better to take now when it comes down to it I’m not necessarily telling you to take one or the other but I’m laying out the facts and being completely honest with you whenever you have the option it’s better to go with the safer more effective one I think that goes without saying so since the Garcinia is still a little bit too new and since we’re still trying to uncover what’s going on with the enzymatic activities and some of the digestive issues that are coming with it you’re better off just going with EGCG so generally speaking I recommend just having a couple cups of green to you throughout the day but if you’re someone that wants to take more in the way of green tea extract I recommend keeping it under about 150 milligrams of caffeine derived from green tea green tea caffeine is going to operate your body a little bit differently than traditional caffeine coming from coffee and things like that you notice a lot more mental clarity a lot more mental alertness but unfortunately it also has more potential to keep you wired throughout the night so typically try cutting it off around noon or 2:00 p.m. or so all right so as always keep it locked in here on my channel I’m trying to give you the unbiased information so you can make your own educated decision but I think you know where I stand you have any ideas on future videos we want any product reviews or any food reviews let me know what you’d like to see me compare we’ll dive in we’ll do the research we’ll get my team on it we will make some awesome content that clears the air for you so you can get in the best possible shape I will see you soon
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Fat Loss | Green Tea vs. Garcinia Cambogia for Weight Loss- Thomas DeLauer…
Garcinia Versus Green Tea (EGCG)
Garcinia is a newly popular supplement for weight loss
Garcinia cambogia is a small fruit from India and SE Asia
The main active compound found in garcinia is Hydroxycitric Acid (HCA)
There is some science behind HCA assisting in weight loss, however there are many serious side effects
Serious side effects include:
● Anxiety and fatigue
● Liver damage, even failure
● Digestive problems
How does it work and how effective is it?
– Increases Serotonin and consequently reduces appetite
– Stops the fat making process by inhibiting enzyme citrate lyase. Involved in Denovo lipogenesis (fats from carbs)
The research results are mixed, and the positive impact is minor
CASE STUDY – Meta-analysis study reviewing published research studies on garcinia found a very slight positive weight loss effect of using garcinia products versus a placebo, an average of roughly 2 pounds
● 2011 study published in the Journal of Obesity
● Very small statistically significant difference in weight loss favoring those who used garcinia compared to those who took a placebo
● With data it was not possible to conclude for sure that this difference was due to garcinia due to study designs
○ Multiple studies showed no difference in weight loss between garcinia and a placebo
○ Studies were not long term, so only short term weight loss effect was demonstrated
● Side effects are the main problem here
○ Those who took garcinia were 2 times as likely to report adverse gastrointestinal events than those who took the placebo
○ Healthy digestion is crucial for prolonged health – without it we cannot properly absorb nutrients
There is a safer and more effective natural weight loss aid: green tea
Green tea is known around the world for its impressive impact on health.
Multiple studies using randomized, placebo controlled groups have found that daily consumption of green tea leads to reduction of body fat and weight.
The effect of green tea on weight loss is due to multiple factors:
● Appetite suppression
● Enhanced metabolism
● Diuretic effects
● Antioxidant properties
It is believed that the main weight loss benefit comes from the enhanced metabolism and thus increased energy expenditure, which leads to increased fat burning.
CASE STUDY – meta-study that looked at 11 studies on green tea and weight loss. The study concluded that green tea catechins significantly decreased body weight and that this weight loss was maintained!
● 2009 study published in the International Journal of Obesity
● Studies covered multiple ethnicities, both men and women, and a wide variety of ages
● Average weight loss was greater than that found with garcinia at 2.9 pounds more than those in the placebo groups on average
● Maintenance of weight was also found, which is absent in garcinia studies
● Green tea is not only considered safe, but also has additional health benefits
How much green tea should you take?
You can either have 2-3 cups of green tea per day, about 1-2 cups of matcha green tea per day (a powdered, concentrated form of green tea leaves), or take anywhere from 270 mg to 1,200 mg/day)
1. Effects of garcinia cambogia (Hydroxycitric Acid) on visceral fat accumulation: a double-blind, randomized, placebo-controlled trial
2. The use of garcinia extract (Hydroxycitric Acid) as a weight loss supplement: a systematic review and meta-analysis of randomised clinical trials
3. Using herbal remedies to maintain optimal weight
4. Antiobesity effects of green tea catechins
5. The effects of green tea on weight loss and weight maintenance: a meta-analysis