Will Apple Cider Vinegar Help You Lose Weight?
Made from fermented apple sugars, apple cider vinegar (or ACV) is currently one of the most popular health products. As a natural remedy, the substance has been claimed to help in many ways, from whitening teeth to controlling one’s weight. But how many of its claimed perks are based on hype? More importantly, can the apple cider vinegar diet actually help you lose weight?
Can the Apple Cider Vinegar Diet Help You Lose Weight?
Although apple cider vinegar has been touted as a weight loss miracle ever since it was popularized in the 1820s, the 1970s is when it rose to join other mainstream diet fads. Proponents claimed that it could fool the body’s metabolism into burning fat quicker, while others suggested it had special ingredients that could accelerate weight loss.
Today, most apple cider vinegar diet fans will tell anyone who cares to listen how they could lose weight by taking 2-3 teaspoons of the substance before every meal.
But none of these claims are true; in fact, there are plenty of studies that suggest otherwise. Although having apple cider vinegar on your salad every once in a while is fine, taking 2-3 teaspoons daily as suggested by some quarters won’t really help you lose weight. In fact, it could harm your health, as you’ll soon discover.
The fact that apple cider vinegar is known to block the digestion of starch could be what fuels the myth that it could help with weight loss. Since doing so controls the amount of calories absorbed by the body, some individuals could have drawn the wrong conclusion that apple cider vinegar helps people lose weight.
According to reports from one particular study involving heavy (albeit healthy) subjects, the most one could realistically expect to lose is only about a third of a pound a week. This reduction has nothing to do with apple cider vinegar. In reality, it’s mostly due to the fact that people were advised to exercise, watch the nutritional makeup of their food and eat moderate portions.
It’s almost easier to limit carbs on a weekly basis and have one cheat meal per week. More of this can be explained in our CKD Guide here.
So How Can Apple Cider Vinegar Benefit Your Body?
Despite the numerous hits you might see on sources claiming that ACV helps with weight loss, the claims are actually founded on data that was blown out of proportion. Simply put, there’s no scientific data to suggest that apple cider vinegar can kick-start metabolic processes that result in weight loss.
Rather than bank on the diet, you’re better off following a simple but effective strategy that involves clean eating and exercising regularly. This, however, shouldn’t be taken to mean that apple cider vinegar doesn’t offer any health benefits.
It Can Be a Probiotic
Since ACV is derived from fermented apple juice, it may contain probiotics. These are bacteria found in most fermented foods, and which help keep the digestive system healthy. They key is to ensure you get the raw, unpasteurized variety ofApple Cider Vinegar, which contains cobweb-like strands that somewhat cloud the liquid – these are what contain the probiotics.
Other capsule formed probiotics can be taken without gulping down vinegar and having a nasty taste in your mouth all day. Yuck!
Can It Slow Down the Rate of Absorption of Carbohydrates?
According to a study conducted in 2013, apple cider vinegar can do this much. The report from the study notes that participants who ingestedApple Cider Vinegar daily for a 12-week period had lower blood sugar.
There’s however a caveat; the study only involved 14 people, all of whom were already predisposed to type 2 diabetes. While a large-scale study could confirm this claim for the general population, it doesn’t necessarily hold true.
But this is not to say Apple Cider Vinegar cannot help control blood sugar levels. Experts suggest that it could have some effect by preventing the spikes in blood sugar people experience after eating meals plentiful in carbs. This is because vinegar has the ability to interact with the enzymes controlling the rate of absorption of some nutrients.
Drinking Apple Cider Vinegar Can Prevent Candida Overgrowth
Candida is a yeast variety that exists naturally in the body. In some cases, it can quickly grow out of control, especially when the body becomes too acidic as a result of excessive consumption of processed foods. Because apple cider vinegar contains lots of natural enzymes, consuming it could help keep candida in check. The substance also contain certain agents that are known to promote the growth of good bacteria, which can in turn eliminate the foods that nourish the harmful yeast.
Fights Free Radical Damage
‘Free radicals’ is a term that defines atoms or molecules that have unpaired electrons in their outermost orbits. Although they serve a key purpose in helping the body fight infections, free radicals can sort all sorts of problems when their population exceeds certain limits. And these issues could be manifested on any part of the body, from damaged cell structures to the appearance of wrinkles of skin. Fortunately, apple cider vinegar is among the substances that contain antioxidants, which are crucial in minimizing the damage caused by free radicals.
In a nutshell, weight loss requires a great deal of commitment and effort. Although ACV offers certain benefits when used in moderation, there’s absolutely no way it will help you shed weight.
For most, the best way to lose weight would be to combine the other health benefits of apple cider vinegar with a proven weight loss supplement.
What Does Work If Apple Cider Is Out Of the Question?
While apple cider vinegar has some benefits, it doesn’t possess any physiological properties that burn fat or speed up metabolism in the body. In reality, applying the principles of healthy dieting, in addition to getting your fair share of physical activity, are what you can actually count on when it comes to weight loss.
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