Can Apple Cider Vinegar Aid Weight Loss?
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For thousands of years, apple cider vinegar has been used as a health tonic.
It has a variety of health benefits, including lowering blood sugar levels, according to research.
Is it true, however, that using apple cider vinegar in your diet can help you lose weight?
The study on apple cider vinegar and weight loss is discussed in this article. It also includes advice on how to use apple cider vinegar in your diet.
What Is Apple Cider Vinegar and How Does It Work?
A two-step fermentation process is used to make apple cider vinegar.
To turn the sugar in apples into alcohol, they are first cut or crushed and mixed with yeast. The alcohol is then fermented into acetic acid by bacteria.
Traditional apple cider vinegar processing takes around a month, but some manufacturers have drastically sped up the process to only take a day.
Apple cider vinegar’s most active ingredient is acetic acid.
It’s also known as ethanoic acid, and it’s a sour organic compound with a heavy odor. The word acetic comes from the Latin word acetum, which means vinegar.
Acetic acid accounts for around 5–6% of apple cider vinegar. Water and trace quantities of other acids, such as malic acid, are also present.
Apple cider vinegar has around three calories and almost no carbohydrates per tablespoon (15 ml).
SUMMARY: Apple cider vinegar is produced using a two-step fermentation method. Acetic acid is the primary active ingredient in vinegar.
Acetic acid has a variety of fat-burning properties.
Acetic acid is a short-chain fatty acid that in your body breaks down into acetate and hydrogen.
According to some animal studies, the acetic acid in apple cider vinegar can help people lose weight in a variety of ways:
- Lowers blood sugar levels: Acetic acid strengthened the ability of the liver and muscles to absorb sugar from the blood in a rat study.
- Lowers insulin levels: Acetic acid decreased the ratio of insulin to glucagon in the same rat sample, possibly favoring fat burning.
- Boost’s fat burning and lowers fat and sugar production in the liver: Another study in rats exposed to acetic acid found an increase in the enzyme AMPK, which boosts fat burning and lowers fat and sugar production in the liver.
- Decreases fat accumulation: Giving obese diabetic rats acetic acid or acetate stopped them from gaining weight and increased the expression of genes that inhibit belly fat and liver fat storage.
- Burns fat: Mice fed a high-fat diet supplemented with acetic acid reported a substantial increase in fat-burning genes, resulting in less body fat accumulation.
- Suppresses appetite: According to another study, acetate can suppress appetite-controlling centers in the brain, resulting in reduced food intake.
While the results of animal studies appear positive, further human research is required to validate these findings.
SUMMARY: Acetic acid has been shown to facilitate fat loss in a variety of ways in animal studies. It will help you lose weight by reducing fat accumulation, increasing fat burning, decreasing your appetite, and enhancing your blood sugar and insulin response.
Apple Cider Vinegar Improves Satiety and Decreases Calorie Intake
Apple cider vinegar can make you feel fuller, which can help you eat fewer calories.
One hour after consuming a high-carb meal, those who took vinegar had a 55 percent lower blood sugar response, according to a small study involving 11 people.
They also ate 200–275 fewer calories for the remainder of the day.
Apple cider vinegar has been shown to slow the rate at which food leaves your stomach, in addition to its appetite-suppressing effects.
Another small study found that taking apple cider vinegar with a starchy meal delayed stomach emptying dramatically. This resulted in greater feelings of satiety as well as lower blood sugar and insulin levels.
Some individuals, however, may be affected by a disease that makes this effect harmful.
Gastroparesis, or delayed stomach emptying, is a common type 1 diabetes complication. Since it’s difficult to predict how long blood sugar will increase after a meal, timing insulin with food intake becomes a challenge.
Taking apple cider vinegar with meals can aggravate gastroparesis because it has been shown to lengthen the time food stays in your stomach.
SUMMARY: Due to delayed stomach emptying, apple cider vinegar aids in the promotion of fullness. This will inevitably contribute to a reduction in calorie consumption. However, for certain individuals, this can aggravate their gastroparesis.
It Could Assist You in Losing Weight and Body Fat
According to the findings of one human study, apple cider vinegar has a significant impact on weight and body fat.
144 obese Japanese adults were given either 1 tablespoon (15 mL) vinegar, 2 tablespoons (30 mL) vinegar, or a placebo drink every day for 12 weeks.
Throughout the report, they were advised to limit their alcohol consumption while maintaining their normal diet and activity levels.
On average, those who drank 1 tablespoon (15 ml) of vinegar per day experienced the following advantages:
- 2.6-pound weight loss (1.2 kg)
- 0.7 percent decrease in body fat percentage
- 0.5-inch reduction in waist circumference (1.4 cm)
- A 26% reduction in triglycerides
- This is what happened when people took 2 tablespoons (30 ml) of vinegar every day:
- 3.7-pound weight loss (1.7 kg)
- Body fat percentage fell by 0.9 percent.
- 0.75-inch reduction in waist circumference (1.9 cm)
- A 26% reduction in triglycerides
The placebo community gained 0.9 pounds (0.4 kilograms) and their waist circumference grew marginally.
Adding 1 or 2 tablespoons of apple cider vinegar to your diet will help you lose weight, according to this report. It can also help you lose belly fat and lower your blood triglycerides by lowering your body fat percentage.
This is one of only a few human studies that has looked at the impact of vinegar on weight loss. Even though the study was fairly large, and the findings were promising, further research is needed.
Furthermore, in a six-week study of mice fed a high-fat, high-calorie diet, the high-dose vinegar group gained 10% less fat than the control group and 2% less fat than the low-dose vinegar group.
SUMMARY Obese people who consumed 12 tablespoons (15–30 ml) of apple cider vinegar daily for 12 weeks lost weight and body fat, according to one report.
Apple Cider Vinegar Weight loss
Here are some of the reasons why apple cider vinegar is beneficial for weight loss:
- A low-calorie beverage
Apple cider vinegar contains about 22 calories per 100 grammes, making it a low-calorie beverage that can aid weight loss. Drinking a glass of water with a tablespoon of ACV in it first thing in the morning can help you lose belly fat.
- Assists in the elimination of fat accumulation
In animal research, acetic acid, the key ingredient of vinegar, was found to inhibit fat accumulation, according to a study published in Bioscience, Biotechnology, and Biochemistry. In a double-blind experiment, the researchers looked at the impact on obese Japanese people. Finally, regular consumption of apple cider vinegar can help to prevent metabolic syndrome by reducing obesity.
- It keeps you fuller for longer:
According to a report reported in the Journal of Clinical Nutrition, the acetic acid in ACV keeps you fuller for longer, avoiding overeating and cravings. This will allow you to consume less calories, resulting in real weight loss on the scale.
- Keeps blood sugar levels in check
Apple cider vinegar has been shown in studies to help stabilize blood sugar levels, especially after a high-carbohydrate meal. Blood sugar levels must be maintained to lose weight safely and efficiently.
What is the best way to lose weight with apple cider vinegar?
- Never drink apple cider vinegar straight; instead, dilute it in water to make sure you’re not getting too much acid.
- It can be used as a salad dressing with olive oil to help you lose weight in a safe way.
- ACV should be consumed in two to three doses during the day, and it is best to consume it before meals.
- Though using apple cider vinegar on a regular basis may be healthy, since it is highly acidic, prolonged use may reverse the beneficial effects. If you drink it regularly or in large quantities, it can irritate your throat.
Such Health Advantages
Aside from weight reduction and fat loss, apple cider vinegar has several other advantages:
- Lowers blood sugar and insulin levels: Apple cider vinegar has been shown to significantly lower blood sugar and insulin levels after consuming a high-carb meal.
- Improves insulin sensitivity: One study found that adding vinegar to a high-carb meal increased insulin sensitivity by 34% in people with insulin resistance or type 2 diabetes.
- Reduces fasting blood sugar: People with type 2 diabetes who took apple cider vinegar with a high-protein evening snack had double the fasting blood sugar drop as those who did not.
- Helps with PCOS symptoms: A small study found that 57 percent of women with polycystic ovary syndrome (PCOS) who took vinegar for 90–110 days were able to resume ovulation, possibly due to increased insulin sensitivity.
- Lowers cholesterol levels: Apple cider vinegar was found to raise “good” HDL cholesterol in diabetic and non-diabetic rats and mice in studies. It also decreased triglycerides and “bad” LDL cholesterol.
- Lowers blood pressure: Animal experiments show that vinegar lowers blood pressure by inhibiting the enzyme that causes blood vessels to constrict.
- Kills dangerous bacteria and viruses: Vinegar kills bacteria such as E. coli, which can cause food poisoning. In one analysis, vinegar decreased the number of bacteria by 90% and the number of viruses by 95%.
SUMMARY: Incorporating apple cider vinegar into your diet can help with blood sugar, insulin, PCOS symptoms, and cholesterol levels. Vinegar is also an antibacterial and antiviral agent.
How to Incorporate It into Your Diet
Apple cider vinegar can be consumed in a variety of ways.
Using it as a salad dressing by combining it with olive oil. It’s particularly delicious with leafy greens, cucumbers, and tomatoes.
You can also use it to pickle vegetables or simply drink it by mixing it with water.
1–2 tablespoons (15-30 ml) of apple cider vinegar each day, combined with water, is recommended for weight loss.
It is best to consume it in two or three doses during the day, and it is best to do so before meals.
Taking more than this is not advised due to the risk of side effects from higher doses, such as drug reactions or tooth enamel degradation. It is also a good idea to start with 1 teaspoon (5 ml) to see how you react.
Take no more than 1 tablespoon (15 ml) at a time, as taking too much at once could cause nausea.
Since undiluted vinegar will burn the insides of your mouth and esophagus, it is vital to dilute it with water.
While taking apple cider vinegar in tablet form may appear to be beneficial, it carries several risks. After an apple cider vinegar tablet became stuck in her esophagus, a woman sustained throat burns.
SYNOPSIS: About To get the most weight loss benefits, drink 1–2 tablespoons (15–30 ml) of apple cider vinegar a day. Mix with water and drink for best performance.
Is there a disadvantage to consuming apple cider vinegar?
Many natural remedies seem to have little danger, so “why not try it?” is a typical response. However, there are a few precautions to consider if your diet contains a lot of vinegar:
- Vinegar should be diluted before use. When sipped “straight,” its high acidity can damage tooth enamel; using it in a vinaigrette salad dressing is a safer choice.
- It has been related to the production or deterioration of low potassium levels. This is especially important for people taking potassium-lowering drugs (such as common diuretics taken to treat high blood pressure).
- Vinegar can change insulin levels. A high vinegar diet should be avoided by people with diabetes.
So, what is the point?
If you are trying to lose weight, incorporating apple cider vinegar into your diet is unlikely to help. Of course, based on the way it’s been trending on Google health searches, you’d never guess that was the case. Dietary popularity, on the other hand, often has nothing to do with scientific evidence. A healthy dose of skepticism is generally in order when you hear about a new diet (or other remedy) that seems too good to be true.
Finally, consuming a small amount of apple cider vinegar tends to encourage weight loss as well as a host of other health benefits.
Certain vinegars may provide similar benefits, but those with lower acetic acid content may be less effective.