Apple cider vinegar is said to have some impressive benefits. Chief among these is that apple cider vinegar can help you lose weight — supposedly. As I’ve written before, much of the hype surrounding the benefits of apple cider vinegar is unfounded by existing science. It has some provocative effects on blood sugar and insulin sensitivity, but otherwise, apple cider vinegar is not the miracle tonic you can count on.
However, I am not addressing the question of whether apple cider vinegar can help you lose weight, so today I will dive into that question. I won’t blame you for being skeptical. You should. Losing weight is a notorious struggle, especially if one follows conventional dietary advice. If a cheap, readily available product can help with significant weight loss, people will know about it. Apple cider vinegar will no longer be cheap and readily available as it will be the hottest commodity right now.
So I think we all know it’s not going to “melt the fat” or any such nonsense. I’m more interested in whether it’s something you can add alongside a healthy diet and lifestyle to give you petite legs. And before you roll your eyes and accuse me of buying some supermarket tabloid headlines—A secret trick to lose weight without trying!—There are some potentially interesting metabolic reasons to think apple cider vinegar might do something here.
Apple Cider Vinegar for Weight Loss
If you believe in certain health influencers, you can simply take apple cider vinegar or chop apple cider vinegar gum or pills and watch the residue drop. Some people even swear that you can lose weight by applying apple cider vinegar to your feet. No, I’m not kidding.
You will be shocked to learn that these claims are overblown. They are based on only two human studies (and a handful of suggestive rat studies but… still rats). In one study, researchers put 44 adults on a low-calorie diet for 12 weeks. Half of the participants also drank two tablespoons of apple cider vinegar per day. The vinegar group lost an average of 4 pounds, while the control group lost 2.3 pounds. That’s enough of a difference to be statistically significant, but it’s far-fetched, especially when you consider that these people have been dieting for three months to achieve such meager weight loss.
In another study, 155 Japanese adults with a BMI between 25 and 30 drank no, one or two tablespoons of apple cider vinegar daily for 12 weeks. People who drank vinegar lost more body fat, both subcutaneous fat and important visceral fat, than the control group that didn’t take the vinegar. Weight loss was again modest: the low dose group (one tablespoon) lost 2.6 pounds and 1.4 centimeters in waist circumference in 12 weeks, while the high dose (two tablespoons) group lost 3.7 pounds and 1 inch. ,9 cm.
That’s it. I wouldn’t mind at all except studying Japanese, The placebo group (no vinegar) gained a pound, while the vinegar group all lost weight – even though they didn’t change their diets. All three groups ate the same amount of calories and the same amount of carbohydrates (about 300 grams per day) throughout the study.
That at least piqued my interest. I’m not suggesting that everyone trying to lose weight should start drinking apple cider vinegar, but it made me want to dig deeper simply out of curiosity.
Why Apple Cider Vinegar maybe Promote weight loss
Apple cider vinegar has many effects on the human body, although it is not a weight loss drug, it is quite interesting. More specifically, the acetic acid in vinegar has been studied extensively, and scientists have developed some conjecture about its effects. To name a few:
Feeling of fullness: Participants in the first study described above had lower cravings when they drank vinegar. Other studies have found the same. The generally accepted explanation is that vinegar slows stomach emptying, which means food stays in your stomach longer. Another, less pleasant explanation is that vinegar makes you feel nauseous, so you don’t want to eat anything.
Enable AMPK: AMPK is part of the body’s energy barometer, which helps the brain assess how much energy you have on board and regulate energy use (e.g. fat burning versus fat storage) and feeling hungry. Greater AMPK activation may also suppress appetite and improve insulin sensitivity.
Fat brown: Adipose tissue isn’t just the white spheres you might picture when you think of fat. Some are brown fat, so named because the cells rich in mitochondria are brown. Compared to white fat, brown fat is more metabolically active, which means it burns more calories than white fat. When you consume acetic acid, it breaks down into acetate, and acetate has been shown to promote the “browning” of adipose tissue. This alone won’t lead to major weight loss, but its effects are unlikely.
Better blood sugar regulation and insulin sensitivity: Apple cider vinegar can help you get off the roller coaster of blood sugar spikes and drops, which contribute to hunger and cravings.
Reducing inflammation: Chronic inflammation plays a role in insulin resistance and obesity, whether cause or effect. Probably both. Acetate may have an anti-inflammatory effect by reducing intestinal permeability.
How to Use Apple Cider Vinegar?
Again, I don’t tell anyone Candlestick start taking apple cider vinegar for weight loss or any other reason, although it has interesting potential for blood sugar control and can be an appetite suppressant. However, if you want to give it a try, start by adding a tablespoon or two of apple cider vinegar to a glass of water and drink it before a meal. (Rinse with cold water afterwards to remove any residual acid on the teeth.) That’s what the case study procedure is at least. As to whether that’s the best or only way to gain the benefits, I can’t say.
Don’t bother with a foot bath.
What about chewing gum or apple cider vinegar pills? It is not clear how they stack up. One small study compared liquid vinegar to vinegar pills containing equal amounts of acetic acid, and the pill was less effective at controlling postprandial spikes in blood sugar. There were only 12 participants, so it doesn’t necessarily mean that the book ends with pills or gum, but that’s all we have to move on. Supplements are also significantly more expensive than grabbing a bottle of vinegar on your next grocery run.
Inference
The lesson to be learned here is that apple cider vinegar (or acetic acid) has some interesting properties that make it a reliable metric as a healthy addition to your diet. As someone who has always been fascinated by the intricacies of the human body, I’d love to explore the research here, but I don’t believe apple cider vinegar is capable of doing anything more than getting you on the right track. .
For those who have trouble controlling blood sugar or appetite, it’s a good idea to incorporate apple cider vinegar into their diet through marinades or salad dressings, or even in a glass of water before a meal. dark, probably has no effect. As a healthcare trend, it’s not the worst one to date. Just soften your expectations.
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