Can Apple Cider Vinegar Help You Lose Weight?
Apple cider vinegar has been used as a health tonic for thousands of years.
Research shows it has many health benefits, such as lowering blood sugar levels.
But can adding apple cider vinegar to your diet help you lose weight?
This article explores the research behind apple cider vinegar and weight loss. Provides tips for adding apple cider vinegar to your dial.
What is apple cider vinegar?
Apple cider vinegar is made in a two-step fermentation process.
First, the apples are cut or crushed and mixed with yeast to convert their sugar into alcohol. Second, bacteria are added to acetic acid to stimulate alcohol.
Manufacturers take about a month to produce the typical apple cider vinegar, although some manufacturers drastically speed up the process so that it only takes a day.
The main active ingredient in apple cider vinegar is acetic acid.
Also known as ethanoic acid, it is an organic compound that has a bitter taste and a strong odor. The word acetic comes from acetum, the Latin word for vinegar.
Apple cider vinegar contains about 5-6% acetic acid. Contains water and amounts of other acids, such as malic acid.
One tablespoon (15 ml) of apple cider vinegar contains about three calories and contains virtually no carbohydrates.
Summary
Apple cider vinegar is made in a two-step fermentation process. Acetic acid is the main active ingredient in vinegar.
Acetic acid has several fat-reducing benefits.
Acetic acid is a short-chain fatty acid that dissolves in acetate and hydrogen in your body.
Some animal studies suggest that the acetic acid in apple cider vinegar can promote weight loss in several ways:
Lowers Blood Sugar Levels:
In a rat study, acetic acid improved the ability of the liver and muscles to absorb sugar from the blood.
Lowers Insulin Levels:
In the same rat study, acetic acid also reduces the ratio of insulin to glucagon, which can burn fat.
Improves metabolism:
Another study in rats exposed to acetic acid found an increase in the enzyme AMP, which increases fat burning and reduces the production of fat and sugar in the liver.
Reduces Fat Storage:
Fat Burning:
A high-fat diet supplemented with acetic acid found a significant increase in the genes responsible for fat burning, leading to a reduction in body fat.
Suppresses appetite:
Another study found that acetate can control brain damage that controls appetite, which can lead to reduced food intake.
Although results from animal studies appear promising, human research is needed to confirm these effects.
Animal studies have shown that acetic acid can promote fat loss in a number of ways. It can reduce fat storage, increase fat burning, reduce appetite, and improve blood sugar and insulin response.
Apple cider vinegar increases fullness and reduces calorie intake
Apple cider vinegar can promote fullness, which can reduce your calorie intake.
In a small study of 11 people who took vinegar with a high-sugar diet, their blood sugar dropped by 55% one hour after eating.
They consume between 200 and 275 fewer calories throughout the day.
In addition to its appetite-suppressing effects, apple cider vinegar has also been shown to reduce the rate at which food pits down.
In another small study, taking apple cider vinegar with starchy foods significantly reduced stomach emptying. It causes a greater feeling of satiety and lowers insulin and blood sugar levels
However, some people may have a condition that makes this effect detrimental.
Gastroparesis or delayed emptying of the stomach is a common complication of type 1 diabetes. Scheduling insulin with food becomes problematic because it is difficult to predict how much longer it will take after blood sugar.
Since apple cider vinegar has been shown to prolong the stay of food in the stomach, taking it with food can make gastroparesis worse.
Apple cider vinegar helps to promote fullness due to delayed emptying of the stomach. It can naturally consume fewer calories. However, this can make spending worse.
It can help you lose weight and body fat
Results from a human study indicate that apple cider vinegar has an impressive effect on weight and body fats.
In this 12-week study, 144 obese Japanese drank 1 tablespoon (15 ml) of vinegar, 2 tablespoons (30 ml) of vinegar, or a placebo every day.
They were asked to prohibit alcohol consumption but otherwise continue their normal diet and activities throughout the study.
Those who took 1 tablespoon (15 ml) of vinegar per day had the following benefits:
Weight loss: 2.6 lbs (1.2 kg)
The decrease in body fat percentage: 0.7%
Waist circumference reduction: 0.5 inches (1.4 cm)
Triglyceride reduction: 26%
Here's what changed for those who took 2 tablespoons (30 ml) of vinegar per day:
Weight loss: 3.7 lbs (1.7 kg)
The decrease in body fat percentage: 0.9%
Reduced waist circumference: 1.9 cm (0.75 inches)
Triglyceride reduction: 26%
The placebo group gained 0.4 kg (0.9 lb) and increased their waist circumference slightly.
According to this study, adding 1 to 2 tablespoons of apple cider vinegar to your diet can help you lose weight. It can lower your body fat percentage, help you lose belly fat, and lower blood triglycerides.
This is one of the few studies that has investigated the effects of vinegar on weight loss. Although the study was quite large and the results were encouraging, additional studies were needed
Additionally, in a six-week study of rats fed a high-fat, high-calorie diet, it was found that the high-dose vinegar group achieved 10% less fat than the control group and the low-dose vinegar less than 2% fat.
Summary
One study found that obese people lost weight and body fat by taking 2 to 1 tablespoon (15 to 30 ml) of apple cider vinegar a day for 12 weeks.
Other health benefits
Lowers Blood Sugar and Insulin - Taken with a carbohydrate-rich diet, apple cider vinegar has been shown to significantly lower blood sugar and insulin levels.
Improves insulin sensitivity: A study of people with insulin resistance or type 2 diabetes found that adding vinegar to a high-carbohydrate diet improved insulin sensitivity by 34% (19).
Fasting lowers blood sugar: In a study of people with type 2 diabetes who drank apple cider vinegar after a high-protein evening snack, they had twice as much blood sugar as those who did not. (Twenty)
Lowers Cholesterol Levels: Studies in common and diabetic rats and mice have shown that apple cider vinegar increases "good" HDL cholesterol. It also lowers “bad” LDL cholesterol and triglycerides.
Lowers blood pressure: Animal studies suggest that vinegar may lower blood pressure by inhibiting the enzymes responsible for blood vessel contraction.
Killing harmful bacteria and viruses - Vinegar fights bacteria that can cause food poisoning, including E. coli. In one study, vinegar reduced the number of specific bacteria by 90% and some viruses by 95%.
Summary
Adding apple cider vinegar to your diet can benefit blood sugar, insulin, symptoms of polycystic ovary syndrome, and cholesterol. Vinegar also fights bacteria and viruses.
How to add it to your diet
There are several ways to include apple cider vinegar in your diet.
An easy way is to use olive oil as a salad dressing. It is especially delicious with green vegetables, cucumbers, and tomatoes.
It can be used to use vegetable pickles or it can be mixed with water only.
The amount of apple cider vinegar used for weight loss is mixed with 1 to 2 tablespoons (15-30 ml) of water.
It is best distributed in 2 or 3 doses a day and it is best to drink it before meals.
High doses such as drug interactions or harmful effects such as tooth enamel corrosion are not recommended. It’s best to start with 1 teaspoon (5 ml) to see how much you tolerate it.
Do not take more than 1 tablespoon (15 ml) at a time, as taking too much at one time may cause nausea.
It is important to mix it with water, as unsweetened vinegar can burn inside your mouth and in the esophagus.
Although taking apple cider vinegar in tablet form may seem beneficial, it carries potential risks. In one case, a female apple cider vinegar tablet stuck in her esophagus after burning in her throat.
Summary
About 1 to 2 tablespoons (15 to 30 ml) of apple cider vinegar per day is recommended for full weight loss benefits. For best results, mix water and drink.
At the end of the day, taking a moderate amount of apple cider vinegar encourages weight loss and provides several other health benefits.
Other types of vinegar may provide similar benefits, although ingredients with less acetic acid may have less potent effects.
You can find a great selection of apple cider vinegar here.
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