Apple Cider Vinegar Weight Loss Diet
There's no doubt that apple cider vinegar has made a place in the kitchen. Apple cider vinegar has been used as a health tonic since ages. It is a natural, unprocessed or high-calorie staple. Apple cider vinegar has many benefits for health, such as lowering blood sugar levels.
Does adding apple cider vinegar to your diet help you lose weight as well? (Mayo Clinic) Unfortunately, the health of apple cider vinegar has led some people to believe that it is a miracle potion for instant weight loss. Vinegar has long been touted as a powerhouse for many aspects of our routine because it produces acetic acid during its fermentation process, which has been linked to reduced fat production and lower blood sugar in limited research.
Over the years, dieters have turned to digital-fueled interest in the apple cider vinegar diet, which Instagram users and other online communities peddle as a way to stay full between meals. Most search results for apple cider vinegar diets suggest that drinking 1-2 teaspoons of acidic, pungent liquids can increase your metabolism. But the science isn't very clear on this practice, apart from the holistic health benefits of vinegar.
What Is Apple Cider Vinegar?
Apple cider vinegar is mostly apple juice, but adding yeast turns the sugar in the juice into alcohol. This is a process known as fermentation. Alcohol is converted into acetic acid by bacteria. That is what gives vinegar its sour taste and strong odor.
Apple cider vinegar has a long history of being used as a home remedy, being used to treat things like sore throats and varicose veins. Science has little to support this claim. In recent years, however, several studies have taken a closer look at apple cider vinegar, and its possible benefits.
Some people say "mom", the visible cloud of yeast and bacteria in a bottle of apple cider vinegar, is what makes it healthy. It's a probiotic that can improve the human digestive system, but there isn't enough research to back up the other claims.
Apple Cider Vinegar Benefits
Acetic acid has a variety of benefits for fat loss. Acetic acid is a short-chain fatty acid that dissolves into acetic acid and hydrogen in your body.
The acetic acid in apple cider vinegar may promote weight loss in a number of ways:
Lowers blood sugar levels: In one study in rats, acetic acid improved the ability of the liver and muscles to take sugar from the blood.
Boosts metabolism: Another study in mice exposed to acetic acid showed an increase in the AMPK enzyme, which increases fat burning and decreases the production of fat and sugar in the liver.
Lowers insulin levels: In the same rat study, acetic acid also reduced the ratio of insulin to glucagon, which may promote fat burning.
Burn fat: A study in rats fed a high-fat diet supplemented with acetic acid found a significant increase in the genes responsible for fat burning, leading to less body fat accumulation.
Reduced fat storage: Treating obese, diabetic rats with acetic or acetic acid protected them from gaining weight and increased the expression of genes that reduce belly fat storage and liver fat.
Suppresses appetite: Other studies show acetate can suppress the center in your brain that controls appetite, which can lead to reduced food intake.
Although the results of animal studies look promising, studies are needed in humans to confirm these effects.
Can Apple Cider Vinegar Help You Lose Weight?
ACV can aid fat burning and keep blood sugar under control, two important elements in weight loss.
The most encouraging study was carried out in Japan in 2009 and published in the journal Bioscience, Biotechnology and Biochemistry. This involved almost 150 human participants; one-third were given a drink containing one tablespoon of apple cider vinegar, one-third received two tablespoons of ACV, and the final third received a "placebo" drink without ACV in it.
The group who drank a tablespoon a day lost an average of about 2 pounds after 12 weeks, and lost half an inch from their waist. The "two tablespoons" group lost 3 pounds over the same period, and lost 50% more of their waistline than the first group. Each also showed a proportional reduction in body fat percentage, and triglycerides were reduced by approximately 25% each.
The placebo group? They gained almost a pound of weight and their waist size increased. And similar results have been found in tests that have been conducted on animals.
Is the weight and belly fat loss solely due to the fat burning and blood sugar properties of apple cider vinegar? Certainly not. Drinking apple cider vinegar before a meal makes you feel more full; that means you end up eating less, so you eat fewer calories.
At the same time, different studies have shown that when people consume ACV, their stomachs process carbohydrates more slowly. The benefit is that because your stomach empty more slowly, you feel full for a longer time and are not tempted to snack. In addition, the slower emptying of the stomach helps lower insulin and blood sugar levels. So that's good news. Unfortunately, there's some not-so-good news to go along with it.
Are There Any Disadvantages Of The Apple Cider Vinegar Diet?
For many natural remedies, there appears to be little risk, so the common approach is "why not try it?" However, for a diet with a high vinegar content, there are a few caveats to heed:
The vinegar should be diluted. Its high acidity can damage tooth enamel if taken directly as a vinaigrette salad dressing is a better way.
It has been reported to cause or exacerbate low potassium levels. This is especially important for people taking drugs that can lower potassium.
Vinegar may alter insulin levels. People with diabetes should be especially careful about a high vinegar diet.
Apple Cider Vinegar Increases Fullness and Reduces Calorie Intake
Apple cider vinegar can increase the feeling of fullness, which can reduce calorie intake.
In one small study in 11 people, those who consumed vinegar with a high-carbohydrate meal had a 55% lower blood sugar response one hour after eating.
They also ended up consuming 200–275 fewer calories for the remainder of the day.
In addition to its appetite-suppressing effect, apple cider vinegar has also been shown to slow down the rate at which food leaves your stomach.
In another small study, taking apple cider vinegar with starchy foods significantly slowed stomach emptying. This leads to increased feelings of fullness and lowers blood sugar and insulin levels.
Can You Drink Apple Cider Vinegar Every Day?
There are a few things you should know before you decide to add apple cider vinegar to your diet regularly. People who have chronic heartburn, acid reflux, or fight heartburn should not drink apple cider vinegar if it can be avoided. The acidic nature of vinegar can make symptoms worse and potentially damage the esophagus even more.
Also, like other highly acidic foods, pure apple cider vinegar can cause minimal damage to your tooth enamel if you drink it daily. Dilution is very important.
There are a few things you should know before you decide to add apple cider vinegar to your diet regularly. People who have chronic heartburn, acid reflux, or fight heartburn should not drink apple cider vinegar if it can be avoided. The acidic nature of vinegar can make symptoms worse and potentially damage the esophagus even more.
Also, like other highly acidic foods, pure apple cider vinegar can cause minimal damage to your tooth enamel if you drink it daily. Dilution is very important.
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