When you think weight loss supplements, maybe the first thing that comes to mind is garcinia cambogia. For others, it’s green coffee bean extracts. And for some, it makes no difference – they’re both just weight loss pills after all, right? WRONG.
Although both these supplements are known to help you with weight management issues, there are significant differences between the two. In today’s blog, we’re going to narrow down their differences and help you decide which one can give you the results you want.
First, the basics. What are they commonly used for?
Historically, garcinia cambogia was widely used in Africa and Asia as an herbal and traditional medicine to treat digestive problems and inflammation. On the other hand, green coffee beans, or any coffee bean, for that matter, are used to make, well, coffee.
The difference between your good ol’ brown coffee beans and the green ones is that the former is roasted and the latter isn’t. When coffee beans go through the process of being roasted into the dark brown color we’re all familiar with, it actually diminishes the quality and content of its antioxidants and one very important component in these beans that give it their weight loss potential.
Which brings us to the second part: what are the active ingredients that give them the capacity to help with weight loss?
For garcinia cambogia, it’s called hydroxycitric acid (HCA). It comes from the dried rind of the fruit and contains a wide array of phytochemicals which are antioxidant compounds derived from plants.
Some of these antioxidants are benzophenones, flavonoids, and xanthones. These have the power to prevent disease and illnesses from attacking the immune system by reducing the free radical damage, which eventually causes cells to die.
Studies done on xanthone sourced from hydroxycitric acid found that it has antibacterial, anti-fungal, and anti-inflammatory properties.
How does it work with weight loss? HCA blocks an enzyme called citrate lyase, which is a compound the body needs in order to form fat. In addition, hydroxycitric acid raises the serotonin levels in the brain.
We all know serotonin as a neurotransmitter that affects our mood, sex drive, and appetite. The higher the serotonin levels, the less frustrated, and stressed we feel, and moreover a decreased urge for stress eating!
Chlorogenic acid is one of the active components of green coffee bean, along with caffeine. Studies show that caffeine has the potential to boost your metabolism by up to 11 percent, while chlorogenic acid reduces the number of carbohydrates your body absorbs, resulting in a lower blood sugar and fewer insulin spikes.
What’s the evidence behind their weight loss effects?
There are both human and animal studies on the effects of garcinia cambogia. For instance, a study divided its participants into two groups. Both groups were under a healthy diet and exercise program, but only one group was given garcinia cambogia supplements.
The end result? Those that took garcinia cambogia supplements lost two to five more pounds than those who didn’t.
With regards to animal studies, scientists found that mice who were given garcinia cambogia performed better at endurance and running exercises, and had a greater metabolism that allowed them to burn more fat.
Most of the human studies found that 1500 mg of daily supplementation with garcinia cambogia showed no weight loss, but 2800 mg did. The dosage was taking it three times a day, 30 minutes before each meal.
On the other hand, green coffee bean extracts have undergone a randomized, controlled trial. This included 30 overweight people who were divided into two groups: one received plain instant coffee while the other received coffee mixed with 200 milligrams of garcinia cambogia.
They weren’t asked to make any dietary changes or add any exercise routine. But the by end of the 12-week study, the difference was significant: The regular coffee group lost 0.7% of body fat and an average of 3.7 pounds, while the group who took green coffee bean lost 11.9 pounds and a 3.6% loss in body fat.
For a more detailed difference between the two, check out our table below to decide which one is right for you!
For more information, read our other posts on garcinia cambogia and green coffee bean extracts:
- Apple Cider Vinegar and Garcinia Cambogia Mix: The Ultimate Weight Loss Detox?
- What Can Garcinia Cambogia Supplements Do For Diabetes?
- The Benefits of Green Coffee Bean Extracts
- Garcinia Cambogia: Is The Weight Loss Hype True?
- Here Are The Weight Loss Supplements That Get You Results