Apple cider vinegar for weight loss, does it actually work or is it just another fitness hype? There have been tons of talk lately on the benefits of apple cider vinegar and its ability to help individuals lose weight. But does it actually work? The science behind it suggests that it does work, but not to the degree it is hyped to. First we will discuss some of the proven benefits of apple cider vinegar, then we will discuss apple cider vinegar for weight loss specifically and if its worth it for you to try.
Benefits Of Apple Cider Vinegar
Some benefits of apple cider vinegar include; helping with acid reflux, lowering blood pressure, improving managing of diabetes, and support of weight loss. Most of the benefits of Apple Cider Vinegar come from the acetic acid, potassium, magnesium, and enzymes that are found in it. Acetic acid has the ability to kill dangerous “bad” bacteria while at the same time help grow the beneficial “good” bacteria.
The main causes of acid reflux and heartburn are:
- Imbalances of stomach Ph levels
- Lack of enzymes in the stomach
- Lack of probiotics in the stomach
Apple Cider Vinegar contains a ton of nutrients, including enzymes and probiotics, and although it seems to be acidic in nature Apple Cider Vinegar actually has an alkalizing effect on the body. To take Apple Cider Vinegar for acid reflex/heart burn it is suggested to take 1 tablespoon with a cup of water, 5 mins before meals. (3-5 times a day max)
In 2009 a 12 week study found that consuming Apple Cider Vinegar lowered triglycerides (basically body fat) and blood pressure significantly. The science behind it suggests it was due to the ability of Apple Cider Vinegar being able to balance the bodies Ph levels. Also, by breaking down fat and phlegm deposits in the body it aids in better blood circulation which lowers pressure against the arterial walls. (Blood Pressure)
Balances Blood Sugar / Improves Diabetes
It has in fact been proven that Apple Cider Vinegar can balance blood sugar and improve insulin response & sensitivity. (Reduces sugar cravings) It is the acetic acid inside of Apple Cider Vinegar which is mainly responsible for improving diabetes. But be sure to take organic raw apple cider to get the most effects as it contains more acetic acid.
Apple Cider Vinegar For Weight Loss
A study published in the Journal of Diabetes Care found that consuming Apple Cider Vinegar could promote weight loss due to the fact that it reduces sugar cravings. (Logical) A 2005 study from the Journal of the American Dietetic Association found that Apple Cider Vinegar consumption with a high-carb meal resulted in participants consuming 200-275 calories less throughout the day. (Less calories – less weight gained) The most hype for Apple Cider Vinegar for weight loss comes from a double blind study done in Japan back in 2009. 175 obese but healthy adults were either given a placebo (nothing), 15ml, or 30ml of Apple Cider Vinegar. After 12 weeks they found that body weight was “significantly” lower in the group taking the Apple Cider Vinegar. However, when actually looking closer into the study the weight loss factor of apple cider vinegar is less than overwhelming. Although the participants did lose weight (due to the increase of AMPK function ie. burning fat for energy) it was no where near “significant”. It was an average of 0.9kg – 1.2kg in 12 weeks, that’s only 0.9 – 1.4 lbs a MONTH! Also all that weigh lost was gained back in just 4 weeks of not taking Apple Cider Vinegar.
There are no real effective shortcuts to losing a lot of weight. Just good old hard work, training, and dieting. We would not recommended taking Apple Cider Vinegar for weight loss alone because as mentioned the effects are not so significant. However, if you decide to or want to take it for the other numerous benefits (some that are not even mentioned like, teeth whitening, hair shining, etc) than the fact it can slightly help with weight loss is just an added benefit. So all the power to you