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garcinia cambogia diet plan

Garcinia Cambogia Diet Plan

Welcome to our detailed Garcinia Cambogia diet and meal plan

Once you have gotten the okay from your doctor to include garcinia cambogia into a weight loss regimen, you now need to figure out what that program should be. Of course, plenty of restful sleep, exercise, and general healthy lifestyle choices are necessary, but what about your actual diet?

This article will look at what a healthy garcinia cambogia diet plan looks like. We will cover what healthy food you should eat, what they do, and how they work better at different times than other times. Then we will covers what foods you should avoid - including one which may actually surprise you.

Ultimately, any garcinia cambogia diet plan is a process which requires understanding of your body and the foods you consume. However, the garcinia cambogia extract will augment this general information in a couple ways including why you need to eat with it as well as what happens when you stop taking it.

healthy foods to eat during a garcinia cambogia diet plan

What to eat while taking Garcinia Cambogia

This is a fairly easy question to answer. While there are plenty of food we know we either should not eat or eat in extreme moderation and Garcinia Cambogia does come with a caveat in regards to the foods we normally consider good for us, by and large, the general standards for healthy eating apply.

For instance, while you should limit your fat intake, the body needs fats. In fact, saturated fats are necessary for proper brain function and an absence of them can lead to cognitive deficiencies. However, not all saturated fats are equal. As such, it is a good idea to ensure the saturated fats you consume come from either nuts or lean meats.

Interestingly, nuts and lean meats also provide another primary resource required for healthy nutrition: protein. Since any effective diet will necessarily include the limitation of fats, sugars, and other calorie packed sources of food, the body will still need to get its energy from somewhere. That is proteins come into play.

Protein provides a solid amount of energy, though not nearly as much as sugars. While this means you will need to eat proteins more often, it also means that proteins are less likely to be stored in the body as fat due to an excess of energetic potential.

Still, much like we need some fats for a healthy body, we do also need some sugars. Thankfully, there are plenty of sugars, both simple and complex, found in nature that will do the trick. For a short term energy boost, best used during breakfast or an afternoon snack, fruit is an excellent option.

Still, our body does crave long chain sugars for a reason: this is the energy reserves our body uses when we are sleeping and in case we have to go without a meal during the day. While processed foods often contain long chain sugars, one of the most common and comparatively healthier sources for this nutrient are carbohydrates.

Of course, we all know how difficult carbohydrates can make shedding the pounds. That is why you should identify which sources of carbs are the easiest to digest, have the lowest general calories intake, and are less likely to be converted into fat. All three of these qualities can be found in whole wheat. Still, this should be a food group eaten in moderation.

Finally, fruits and vegetables in general are also excellent foods to eat when dieting. Aside from the fact that they have relatively few calories, they are also often jam packed with vitamins and nutrients. Moreover, many fruits and vegetables actually have carbs that are even better for the body than whole wheat.

What food to avoid while taking Garcinia Cambogia:

Like most weight loss regimens, there are some fairly basic food groups that you should avoid when on a garcinia cambogia diet plan. First, you are going to want to avoid anything that contains a high degree of processed sugars.

Aside from the fact that these foods contain far more calories than similar foods, the sugar itself is actually more energetic. While this could be a good thing in a situation where an immediate jolt of energy is needed, most of us do not do the types of activities or live the kinds of lifestyles where this would be beneficial.

Moreover, the types of foods to include highly processed sugars are also often devoid of any real nutritional value. These foods are unlikely to be enriched with vitamins and other nutrients, and even when they are, the body has a more difficult time breaking down highly processed sugars without generating other byproducts or oxidants that can cause long term damage to cellular DNA.

fruit fibre and nuts as part of a healthy diet

However, there is one type of food that you should not eat when taking garcinia cambogia that is normally recommended for weight loss programs: fiber. Diets with high fiber content allow you to keep the digestive system clean and running smoothly. However, this has an unintended consequence when combined with a weight loss program that includes a garcinia cambogia supplement.

Keep in mind, the active ingredient of Garcinia Cambogia, hydroxycitric acid, or HCA, requires a high rate of absorption to be effective. Unfortunately, dietary fibers block the absorption of HCA and, in effect, neutralize the maximum benefits that your Garcinia Cambogia supplement could provide.

However, this does not mean that you should avoid dietary fibers altogether as doing so will carry with it its own health consequences. Instead, if you have a small, healthy snack in between your larger meals, this is a good moment to make sure that it is a food rich in dietary fiber. That way, you still get the daily recommended fiber, but are less at risk of it blocking the absorption of Garcinia Cambogia’s HCA.

Additional Garcinia Cambogia supplements:

Numerous Garcinia Cambogia supplements will come packed with additional extracts, vitamins, or nutrients. When judging which ones are best, it is important to remember how garcinia cambogia works and what compounds may assist it in its process.

A popular extract paired with Garcinia Cambogia is raspberry ketones. These two extracts work in unison with one another without either negatively impacting the other or increasing the other’s effect to dangerous levels. Essentially, garcinia cambogia helps prevent the formation of new fat cells while raspberry ketones work to amplify the metabolism and make the fat cells you already have more susceptible to being broken down.

Other vitamins that are commonly found in Garcinia Cambogia supplements include those that assist with nutrient absorption. This can actually work quite well with garcinia cambogia extracts as they allow you to better absorb the HCA. However, all of these nutrients, which most commonly include calcium, potassium, and chromium, can be obtained from natural sources.

Aside from the fact that the body better absorbs and makes better use of these nutrients when acquired through foods, the versions of these nutrients in garcinia cambogia supplements can be difficult to pin down. Specifically, they are not always of the best quality nor are they always all natural, often being synthetically derived and artificial in nature.

What happens if you don't eat after taking Garcinia Cambogia?

Every Garcinia Cambogia supplement will recommend that you take something with the extract. More often than not, the instructions will suggest that you take garcinia cambogia 30 minutes to 1 hour before one of the 3 primary meals of the day: breakfast, lunch, and dinner.

However, some brands out there only tell you to drink an 8 ounce glass of water with Garcinia Cambogia. This is a mistake and could lead to side effects. Essentially, some of the most common side effects of Garcinia Cambogia include dietary issues. When you take Garcinia Cambogia with food, this can help mitigate some of those issues.

So, when wondering "can you take garcinia cambogia without eating?" The answer is, "technically, yes." However, it is advised that you do not do so, or else you may suffer from a higher chance of digestive side effects.

What diet plan to follow while taking garcinia cambogia?

Every garcinia cambogia diet plan needs to take into account the 3 primary meals as well as snacks in between. Keep in mind, a proper diet will have you eating smaller meals, but more of them. As such, breakfast, lunch, and dinner are not only necessary but should be supplemented with a snack at 10 am and one around 2-3 pm.

Of course, this also means that breakfast, lunch, and dinner will need to include much smaller portions than you might be used to. Keep in mind, the smallest meal of the day should actually be dinner. Moreover, late night snacks, even healthy ones, will do more damage to your weight loss plan than the occasional cookie.

For breakfast, you are going to want to lean heavily on your natural sugars, both long and short chain. In terms of food, this will include plenty of fresh fruits and a modest amount of some carbohydrate--generally whole wheat or some other natural, unrefined grain. “Ancient grains” are especially good for this purpose.​

For lunch and dinner, you will want to include your daily protein. Remember, protein provides less energy, but it is used immediately. By eating protein for lunch and dinner, you run less risk of it being converted into fat as you wind down at the end of the day. This is also the point when you will want to lean heavily on your vegetable and leafy greens.

Of course, vegetables and leafy greens are also excellent options for your snacks. Though, your mid-morning snack may be better served with a steady energy burst provided by protein from nuts. Keep in mind, your snack should not have much sugar as this is likely to cause a crash later.

What happens when you stop taking garcinia cambogia?

Unfortunately, as beneficial as garcinia cambogia can be, all good things must come to an end. However, not all of those things have a definite termination date. Sadly, garcinia cambogia does. Essentially, you should stop taking garcinia cambogia after 12 weeks of continuous use.

This is because garcinia cambogia has a tendency to increase liver toxicity and requires a “cool down” period between regimens for your liver to clean itself out and detoxify. Keep in mind, while a detox program may help this process, it is not a substitute for the break you should take after the 12 week period.

While life as you know it will not end once you stop taking garcinia cambogia, there will be some definite effects - or more accurately, a definite absence of effects. Because the active ingredient in garcinia cambogia, HCA, is no longer blocking the formation of fat cells, you will need to be far more conscious of the fats that you consume. This includes even the healthy fats we mentioned earlier.

Moreover, if you were taking a garcinia cambogia herbal supplement that included raspberry ketones, you will need to account for the decreased fat burning. However, unlike garcinia cambogia, you can continue to take raspberry ketone extracts from other sources without the risk of long term exposure.


As we can see, a garcinia cambogia diet plan is not all that different than any other. When it comes right down to it, there really is no trick to getting around healthy eating. Either you do it or you do not. However, when combined with garcinia cambogia, a healthy diet can see greater weight loss results.

Still, it is important to be mindful of the subtle ways that garcinia cambogia will affect your dietary decisions. First, be careful about how much and when you consume fiber as this will decrease your HCA absorption if eaten to excess or right after you take the garcinia cambogia extract.

Moreover, you need to have a plan ready for when you eventually stop taking the supplement after 12 weeks. Keep in mind, you must take a break after 12 continuous weeks of taking garcinia cambogia or you might suffer dangerous levels of liver toxicity.

Regardless, if you are diligent and aware of what you consume and when you consume it, garcinia cambogia can be an effective supplement to help boost your weight loss program. Just remember: it is not a miracle drug nor is it a substitute for otherwise healthy lifestyle choices.

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About the Author Vicky Henderson

A bachelors degree in nutritional sciences and professional certifications in business development has given Vicky the ideal credentials to build an internet presence dedicated to health and lifestyle improvement. The aim of this website is to provide factual reviews and information on a range of dietary supplements, as well as providing general health/wellbeing tips.

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