Does Apple Cider Vinegar Promote Weight Loss?

Few foods are as legendary as the apple. Due to its wide availability, it may not seem like a very exotic fruit, but it's still indicative of people and cultures around the world - not only as a healthy food item, but also as a mythological symbol (and icon of science as well).((Alimentarium : apple of discord and beauty))((Science Journal: How the Apple Conquered the World)) Part of the fruit's fame lies in its versatility. From its sweet derivatives (like applesauce and apple juice) to spicy ones (like apple cider vinegar), this gem of nature has a lot to offer in terms of health benefits. And what kind of vinegar? This may be a little known but vital way to shed pounds.

Does Apple Cider Vinegar Promote Weight Loss?

Many people want to know if apple cider vinegar can actually help with weight loss. In one word, yes. Scientists have more than one theory about underlying biological mechanisms, but the short answer is that it makes a difference. The knowledge we've gained from scientific research goes a long way toward helping explain part of Apple's history—the fact that apple cider vinegar has been used as a medicinal tonic in many cultures for centuries. Human studies have shown that Not only does apple cider vinegar help with weight loss, it also lowers body fat and serum triglycerides. (triglycerides are the body's main constituent of fat cells).((Biosci Biotechnol Biochemistry: Vinegar intake reduces body weight, body fat mass and serum triglycerides in obese Japanese subjects)) This study comes from a study of 144 obese Japanese adults. They were divided into three separate groups - one group added one tablespoon of apple cider vinegar to their daily diet; one added two scoops, and the third group consumed a daily placebo. The treatment was carried out over a 12-week period. Other than limiting how much alcohol they drank, the participants were not asked to change anything about their diet or exercise. The results were amazing. On average, members of the group who drank one tablespoon of vinegar every day lost 2,6 kg, experienced a 0,7% reduction in body fat and a 26 percent reduction in triglycerides—no small feat. The group that consumed twice the vinegar, however, saw even more impressive results; in addition to the same 26 percent drop in triglycerides, the participants lost an average of 3,7 kg and 0,9% body fat. And for those who received placebo only, no weight loss occurred. In fact, these participants gained weight -0.9 kg on average. One study is good, but science needs to be replicated. Was the weight loss benefit from the Japanese obesity study just an accident? Not at all, based in part on the following: In terms of metabolism, humans and mice are very similar, which is why little furry guys play a big role in numerous nutritional studies. A separate, six-week experiment (also in Japan) showed that mice also had a weight loss effect from adding apple cider vinegar to their diet. In fact, the results were remarkably similar to human trials; mice that took high doses of vinegar gained less weight than those that took lower doses, and both groups gained less than those who took it at all. And this despite each group being fed the same high-fat, high-calorie diet.

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How does this happen?

Again, there is some discussion about this. In at least one study, researchers have been able to demonstrate that acetic acid (the main ingredient in apple cider vinegar) can lower blood sugar levels by helping the liver and muscles absorb glucose from the blood. The lower blood sugar and insulin that comes with it can increase the body's ability to burn fat. And the more fat you can burn at rest, the better things go. ((BR J In Ent. : Influence of acetic acid feeding on circadian changes in glycogen and glucose and lipid metabolites in the liver and skeletal muscle of rats)) Acetic acid intake also correlates with the level of AMPK, an enzyme that promotes cellular homeostasis. The higher the AMPK present, the greater the body's fat-burning ability... and the less sugar produced by the liver, two things that may contribute to different results in apple cider vinegar studies. ((From Biochem Biophys RES Commune. : Acetic acid activates liver AMPK and reduces hyperglycemia in diabetic KK-a(g) mice)) Apparently, a lot of excess acetic acid, as in apple cider vinegar, has an effect even at the genetic level - an additional study that treat obesity, diabetic rats with acetic acid increased expression of some genes that regulate in the body the likelihood of saving the abdomen and the accumulation of fat in the liver. In other words, when you have excess acetic acid, your genes are likely to tell your body not to add belly fat to your body - a welcome message. type 2 diabetes Otsuka Long-Evans Tokushima fatty (OLETF) rats)) Another study suggests that things may be as simple as the fact that acetate intake reduces appetite. And when you eat less (even if it's just a little less), you're giving your body a chance to get used to a lower percentage of body fat, etc. ((Source: In short-chain fatty acids, acetate reduces appetite through a central homeostatic mechanism.))

Not only apple cider vinegar helps to lose weight?

It's easy to get caught up in the headlines and the idea that just tossing a little vinegar down the hatch could help us reach our top health goals, but we shouldn't get ahead of ourselves. Apple cider vinegar may help with weight loss, but that doesn't mean any of us should go out and stop. Regular exercise, proper hydration, plenty of sleep, and a balanced diet are still important factors in both body weight measurements and general well-being (which I can personally attest to).((Dr. David Minkoff M.D.: At 70 years old, here's how I competed in the 42nd Iron Man race (and how you can too)))

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Additional Benefits of Apple Cider Vinegar

Apple cider vinegar isn't just good for knocking out inches from your waist, either; it has many other benefits for your health. For example, it is a probiotic, meaning it contains beneficial bacteria that help maintain a healthy digestive ecosystem. Plus, it has a decent amount of antioxidants, those helpful little molecules that scavenge free radicals. And these lower triglyceride levels do more than just help you stay in shape—they reduce your risk of heart disease and diabetes, too.

How to take advantage of it

If you're worried about taste, it's not as bad as you think. A tablespoon of apple cider vinegar mixed with water goes down quite nicely, especially if you add a little honey. There are also plenty of other ways to include it in your food, like salads, stuffed eggs, or a creamy vegan cheese sauce. Too much tonic can burn your throat (oops!) or give you stomach pain, not to mention interfere with your intestines. Also, be sure to brush your teeth immediately after consuming it. The main ingredient is acid, which can harm your tooth enamel. To be on the safe side, you can use straw as an easy solution for this. Safe consumption include divide the dose into portions, and not get drunk all at once, and heavily diluting it no matter how much you take. It also helps prevent your throat from feeling raw afterwards. As far as the “correct” dose, a review of the therapeutic effect of apple cider vinegar found that 15 ml per day was enough to confer most. That's about one tablespoon, or half, of what was taken from the biggest losers in the Japanese weight loss study.

Bottom Line

The bottom line is that apple cider vinegar is probably the least expensive yet most effective health supplement you can pick up from any basic grocery store. There are many reasons to believe that it can help you shave off—or keep off—the pounds. An apple a day won't keep the doctor away, but based on all of this evidence, a few tablespoons of apple cider vinegar might.

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