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Apple cider vinegar is said to help you lose weight. But, studies don’t all agree on this. Weight loss with apple cider vinegar may only be a small benefit.
It’s made through a process that makes it very sour. Drinking a lot could hurt your throat. It might also have other bad effects.
So, is apple cider vinegar good for losing weight? Let’s look at what science says about this idea.
Understanding Apple Cider Vinegar
Apple cider vinegar is a natural product that people have used for a long time. It has a special taste and might help your health. Knowing how it’s made and what’s in it helps us see its value.
What is Apple Cider Vinegar?
Apple cider vinegar comes from fermented apple juice. It goes through two steps of fermenting. This changes apple sugars into a sour liquid.
The Two-Step Fermentation Process
- First, apples get crushed and mixed with yeast. This makes the apple juice sugars ferment into alcohol.
- Bacteria is then added to the alcohol. It turns into acetic acid, making vinegar.
Traditionally, apple cider vinegar production takes about a month. Some make it faster these days.
Acetic Acid: The Main Active Compound
Acetic acid gives vinegar its sour taste and smell. When you drink it, it might help you. This is because it breaks down into helpful parts in your body.
The “mother” part has proteins, enzymes, and good bacteria. It looks like a cloudy bit at the end of your vinegar bottle. Many think it makes the vinegar better for you.
Does Apple Cider Vinegar Suppress Appetite?
Apple cider vinegar (ACV) might help make you feel less hungry and lose weight. But, the evidence is not clear yet.
Inconsistent Evidence on Appetite Suppression
A recent study looked at six others about ACV and not being so hungry. It found that only four of them showed ACV works. But, in the longer studies, ACV did not seem to make a big difference in hunger.
Short-term vs. Long-term Studies
In the studies where ACV seemed to work, they used a lot of vinegar. They used a type with at least 24.6 mmol/L of acetic acid. But, in the ACV you can buy, this strong acid is not always there. So, that might be why some studies don’t show ACV works.
Acetic Acid Concentration and Appetite
Sometimes, vinegar might make your stomach empty more slowly. This can make you feel full. But, this idea might not be right for everyone. If you have gastroparesis, ACV may not be good for you.
Do Apple Cider Vinegar Help You Lose Weight?
Apple cider vinegar is getting a lot of interest for possibly helping in losing weight. Some studies do support this idea, but more research is still needed to be sure. A key clinical study acv weight loss in 2018 looked into how it affects our weight and health.
The 2018 Clinical Trial on Weight Loss
The 2018 study looked at 39 people who were overweight or obese. They all followed diets that cut back on calories. Half of them took 2 tablespoons of apple cider vinegar each day for 12 weeks, while the other half didn’t.
The group that had apple cider vinegar lost more weight and body fat than the other group. It showed that using apple cider vinegar and losing fat might be connected. This is because the vinegar group saw drops in their body fat, belly fat, and blood fats.
Limitations of the Study
The study’s findings are promising, but it had some problems. There was no true placebo group, which could change the results. It also didn’t look at different diets or how much exercise people did, which might have affected the weight loss.
Also, only 39 people took part in the study. That’s not many and might not show what would happen in larger groups. So, to really know if apple cider vinegar helps in losing weight, we need better studies. These studies should involve more people, have stronger designs, and look at a wider range of diets and exercises.
Other Potential Health Benefits
Apple cider vinegar (ACV) might do more than help with weight loss. It could help with your health in other ways too. Many studies show good results from using this vinegar.
Lowering Blood Sugar and Insulin Levels
ACV might keep your blood sugar steady. Some studies show it can lower sugar and insulin after you eat carbs. This is super helpful for those with diabetes or insulin problems.
Improving Heart Health
Research hints that ACV could be good for your heart. It might lower cholesterol and triglycerides, which can cause heart disease. Adding ACV to your diet might make your heart healthier.
Antimicrobial and Antioxidant Properties
ACV shows it can fight certain bacteria in lab tests. It can also protect your cells from damage with its antioxidants. This makes it good for fighting off disease.
Although the benefits of ACV sound great, we still need more studies with people. Always ask a doctor before you start ACV, especially if you’re not feeling well or take medicine.
How to Use Apple Cider Vinegar
Thinking of trying apple cider vinegar for weight loss? Let’s talk about how to use it safely.
Recommended Dosage
For maybe helping with weight loss, you could try 1-2 tablespoons a day. This should be taken before meals, 2-3 times a day. Always start with a little, only 1 teaspoon, to see how you feel.
Diluting Apple Cider Vinegar
Undiluted apple cider vinegar is too strong and can hurt your mouth. So, mix it with water before you drink it. Never take it without diluting it first.
Taking it in tablet form sounds easier, but it can still be dangerous. It might burn your throat. If you don’t want to drink it, try using it in cooking. It’s great in salad dressings or for pickling veggies.
Precautions and Side Effects
Apple cider vinegar is mostly safe in small amounts. But it’s important to know it can cause issues if you have too much. It’s very acidic so using it smart is key.
Potential Risks and Interactions
Too much apple cider vinegar can lead to indigestion and sickness. It might also hurt your teeth over time. It’s not a good mix with certain medicines, like for diabetes or water pills. Always check with a doctor before you add a lot of vinegar to your diet.
Don’t drink apple cider vinegar straight. It can burn your throat or skin. Make sure to mix it with water before you use it.
Consulting a Healthcare Professional
If you have tummy problems, using apple cider vinegar might not be a good idea for you. The bad could be worse than the good in this case.
Talking to a doctor first is a must if you’re thinking about using more apple cider vinegar. They’ll let you know how safe it is, especially if you’re already on medicine. This way, you can make sure it won’t affect you in a bad way.
Conclusion
Looking into apple cider vinegar weight loss research, I have mixed feelings. It is famous for helping with weight, but scientific proof lacks. Many studies show vinegar might not make a big difference by itself.
Still, there are hints that apple cider vinegar weight loss might help in other ways. Some studies show it might help control blood sugar and make your heart healthier. It might also fight against germs. But, we need more research to be sure. Using acv in a safe way, for most people, is okay. Yet, it might not be safe for everyone, especially if you take certain drugs or too much of it.
To sum up, apple cider vinegar might not be a miracle for weight loss by itself. But adding it to a healthy life could give a little help. Remember, talking to a doctor before a big change is smart, especially if you’re sick or take medicines.