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Want to lose those extra pounds? You might have heard that apple cider vinegar helps. But is this true, or is it just a famous story?
Trying to control my weight, I get why apple cider vinegar sounds great. But, let’s look at the facts. What does the science say about it helping to lose weight?
What is Apple Cider Vinegar?
Apple cider vinegar is healthy and versatile. It is made through a special apple cider vinegar production process. Fresh apples are crushed and mixed with yeast. This starts the fermentation.
During fermentation, natural sugars turn into alcohol. Then, bacteria is added for another fermentation. This process turns alcohol into acetic acid. It is the main part that makes apple cider vinegar taste sour and smell strong.
Fermentation Process
Normally, this fermentation takes about one month. But sometimes, companies make it faster to keep up with demand. They use different methods to speed up the process. This is in apple cider vinegar production.
Acetic Acid as the Main Active Component
Acetic acid is an organic compound found in apple cider vinegar. It is also called ethanoic acid. It gives vinegar its special taste and health benefits. Apple cider vinegar has about 5-6% acetic acid. It also has water and a little malic acid.
Nutritional Profile
Apple cider vinegar is good for your diet. It is low in calories and carbs. One tablespoon has about 3 calories and very few carbs. This makes it great for people who are careful about their diet.
Does Apple Cider Vinegar Promote Fullness and Reduce Calorie Intake?
Some studies looked at apple cider vinegar’s power to make us feel full. This might make us eat fewer calories. Yet, what we know is not clear or the same across the board.
Mixed Evidence from Studies
A big look at studies from 2022 found something interesting. Short studies said apple cider vinegar made people less hungry. But in the long ones, it didn’t quite work that way. In short ones, the vinegar had to have a lot of acetic acid. Different vinegars might not work the same.
Potential Impact on Appetite Suppression
Some proof says apple cider vinegar might delay how fast we digest food. This could make us feel full longer. But here’s the catch: the research doesn’t cover everyone. For those with gastroparesis, it could make things worse.
This talk about apple cider vinegar and eating less is interesting. But for now, there aren’t enough good, long studies to say it really works. We need more research to understand if this plan is both helpful and safe.
Can Apple Cider Vinegar Help in Weight Loss?
The idea that apple cider vinegar helps you lose weight is not clear. Studies show it might make you eat less and lower calories. But there is not enough proof it directly makes you lose weight or body fat.
Limited Research on Weight and Body Fat Loss
Right now, there is very little scientific proof that apple cider vinegar makes you lose weight with vinegar or body fat reduction. Most studies are short-term and don’t focus on weight loss or body change.
Findings from the 2018 Clinical Trial
A 2018 study looked at apple cider vinegar’s impact on weight loss. It included 39 people on a diet. The group that drank 2 tablespoons of apple cider vinegar each day lost more weight in 12 weeks. They also cut body fat and belly fat. Their blood fat levels improved too.
But, this apple cider vinegar weight loss study had faults. It didn’t have a group using something fake instead of vinegar. Also, it didn’t check if diets or exercises were different. And, the participants knew they had vinegar, which could have changed their actions.
Despite the study, more research is needed. We still can’t say for sure whether apple cider vinegar by itself leads to weight or fat loss. The evidence right now doesn’t tell us much.
Other Potential Health Benefits of Apple Cider Vinegar
Apple cider vinegar is well-known for its healthy properties. It may help with blood sugar, cholesterol, and fight germs.
Lowers Blood Sugar and Insulin Levels
It’s good for managing sugar levels. Having it with a big meal can make sugar and insulin okay. This happens by making digestion and sugar use slower.
Improves Insulin Sensitivity
Apple cider vinegar might also make insulin work better. This helps in fighting insulin resistance.
Decreases Cholesterol Levels
This vinegar might lower cholesterol and fat levels. This is good for the heart and health.
Antimicrobial Properties
In lab tests, it killed bad germs. But, we need more proof it works like that in people.
It’s also full of stuff that helps your cells not get hurt. This makes it good for your health in many ways.
How to Use Apple Cider Vinegar for Weight Loss
There’s not much proof that apple cider vinegar helps with losing weight directly. Yet, some still like to add it to their diet plan. Always take it safely and at the right apple cider vinegar dosage.
Recommended Dosage and Timing
People often say to take 1-2 tablespoons (15-30 ml) of it daily. You should split this into 2-3 doses and have it before eating. Starting slowly with a small bit, like 1 teaspoon (5 ml), is a good idea.
Diluting with Water
Diluting the vinegar with water is very important. It stops your mouth and throat from burning. Add the vinegar to a glass of water or to a drink or food.
Avoiding Tablet Form
Some like vinegar pills or gummies for ease, but these can harm your throat. It’s better to drink it safely diluted in liquid form.
Conclusion
I find apple cider vinegar interesting. It’s said to help with weight loss. But, the studies show mixed results.
Some research says it might help you feel full. It could also lower your sugar and cholesterol. Yet, remember to talk to your doctor first. This is important, especially if you have health issues. Too much of it might cause problems.
We are still learning about apple cider vinegar. It could have some good effects. But, more research is needed, especially on weight loss.