Apple Cider Vinegar And Weight Loss
Taken before meals, ACV slows digestion, keeps you full longer, reins in your appetite, and lowers post-meal blood glucose to aid in weight loss. By boosting fat oxidation and curbing fat and sugar production in the liver, it averts metabolic syndrome. If you aren't diabetic, drink 10 ml ACV diluted with water or fruit juice daily to drop your BMI, abdominal and subcutaneous fat, and serum TG levels.
Despite winning 10 Grammys and numerous other awards, singer Adele has been called “fat” by many—from fashion designer Karl Lagerfeld to late comedian Joan Rivers—in showbiz. Fat shaming is real. But that shouldn’t be the only reason you should be losing weight.
True, real people are not stick thin like models. But obesity is a different ball game altogether. According to the data from the National Health and Nutrition Examination Survey, more than two out of three adults and one-third of children and adolescents are considered to be overweight or obese in the United States.1 Obesity is a health anomaly and is responsible for a significant degree of morbidity and mortality in the West. It is associated with higher incidence of a number of diseases including diabetes, cardiovascular diseases, and cancer. It is no surprise then that there are a lot of products in the market claiming to help in weight loss. One such product that is found to aid weight loss without any side effects is apple cider vinegar or ACV.
ACV is a type of vinegar made from cider or the fermented juice of crushed apples. Vinegar has a history dating back to Babylonia of 5000 BC. Today, various kinds of vinegar—from rice vinegar and red wine vinegar to balsamic vinegar—are consumed by people around the world. ACV has graced many kitchen shelves for ages and offers many health benefits. It is believed to aid weight loss, and this property has garnered much popularity for this fermented juice. But how far is it true?
Vinegar, The Fat Buster
The main component of any vinegar is acetic acid (AcOH), which is found to reduce the body-fat mass in obese subjects. In a study conducted to assess the effect of vinegar on various obesity parameters like body weight, BMI, visceral fat area, waist circumference, and serum triglyceride (TG) levels, it was found that the test results showed significantly lower numbers in the group that consumed vinegar on a daily basis. Thus, it was concluded that vinegar could come in handy for those who are suffering from metabolic syndrome.2
Apple Cider Vinegar For A Slimmer Waist
The above study result is a good indicator that acetic acid present in apple cider vinegar can aid weight loss. Here are a few ways ACV backs you in your fight against fat:
When taken before meals, ACV is found to slow down both the release of glucose into the blood stream and digestion. In a study conducted on rats, a diet containing 7 percent vinegar was given to them for 10 weeks. They were then orally administered 250 mg of glucose per 100 g body weight. It was found that the blood glucose after the food intake (postprandial blood glucose) was significantly lower in rats that were fed vinegar. This points to the fact that vinegar could have an antihyperglycemic (counteracting high levels of glucose in the blood) effect on the human body as well.3 Vinegar ingestion may decrease the glycemic effect of a meal through satiety, thus reducing the total amount of food consumed.
Another study by the Applied Nutrition and Food Chemistry, Lund University, Sweden, on the potential of acetic acid supplementation to lower the glycemic index (GI)—the measurement of how fast and how much a food raises blood glucose levels—of a bread meal, and to evaluate the possible dose-response effect on postprandial glycemia (the presence of glucose in the blood after a meal), insulinemia (the presence of an abnormally high concentration of insulin in the blood), and satiety. It was found that the higher the dose of acetic acid, the lower the glucose and insulin responses, but higher the satiety rating.4
Acetic acid, a short-chain fatty acid, is reported to have some beneficial effects on metabolism. One study conducted had obese subjects, picked randomly, consume vinegar (15 ml or 30 ml) or no vinegar at all. Weight loss noticed depended on the dosage given and was found to increase throughout the duration of the study. This was due to the increased fat oxidation enzymes from AMPK (enzyme that plays a role in energy production and consumption), which increases fat burning and decreases fat and sugar production in the liver. Thus it was concluded that the daily intake of vinegar might be useful in the prevention of metabolic syndrome by reducing obesity.5
A study suggests that the acetate formed from acetic acid may suppress the centers in the brain that control appetite. This observation suggests that acetate has a direct role in the central appetite regulation. This study indicates that vinegar ingestion reduces appetite by enhancing satiety.6
Delays Gastric Emptying
Vinegar has also been shown to slow gastric emptying, which is the rate at which the food passes from the stomach and into the duodenum and the small intestine. When this process is delayed, it leads to lower blood sugar and blood glucose levels. Low post-meal blood sugars can reduce cardiovascular risk. This also induces satiety and leads to a reduction in net calorie intake and weight loss. Even 10 ml of vinegar in its various forms delays gastric emptying, thanks again to the acetic acid in it.7
How To Take ACV?
When diluted with water and consumed before meals, acetic acid, which is less acidic than HCl (stomach acid), could buffer the stomach’s acid content, resulting in adequate gut function and less acid to the esophagus. In a study conducted on obese Japanese subjects, it was found that the vinegar intake reduced body weight, visceral and subcutaneous fat mass, and serum TG levels without causing adverse effects. Intake of 15 ml of vinegar (750 mg AcOH) per day was sufficient to achieve these effects.8
ACV can be taken by mixing it with any fruit juice of your choice, or even by making a tonic of ACV by adding it to water along with a teaspoon of honey. It is best to not have more than 10 ml a day and to always have it with the acidity diluted.
A word of caution, though. Diabetics, especially those suffering from diabetic gastroparesis, need to consult their doctor before taking ACV regularly.
Considering acetic acid, the component that is causing weight loss, is present in all vinegars, why ACV and not any ordinary vinegar for weight loss? Good question. This is because ACV is obtained from a natural source and consuming it is not found to cause any side effects. ACV is also popular and widely studied and used. Aren’t these reasons good enough for you to incorporate ACV in your weight-loss diet?
References [ + ]
|1.||↑||Overweight and Obesity Statistic. National Institute of Diabetes and Digestive and Kidney Diseases. 2012.|
|2, 5, 8.||↑||Kondo, Tomoo, Mikiya Kishi, Takashi Fushimi, Shinobu Ugajin, and Takayuki Kaga. “Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects.” Bioscience, biotechnology, and biochemistry 73, no. 8 (2009): 1837-1843.|
|3.||↑||Ebihara, Kiyoshi, and Akira Nakajima. “Effect of acetic acid and vinegar on blood glucose and insulin responses to orally administered sucrose and starch.” Agricultural and biological chemistry 52, no. 5 (1988): 1311-1312.|
|4.||↑||Östman, Elin, Yvonne Granfeldt, Lisbeth Persson, and Inger Björck. “Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects.” European journal of clinical nutrition 59, no. 9 (2005): 983-988.|
|6.||↑||Frost, Gary, Michelle L. Sleeth, Meliz Sahuri-Arisoylu, Blanca Lizarbe, Sebastian Cerdan, Leigh Brody, Jelena Anastasovska et al. “The short-chain fatty acid acetate reduces appetite via a central homeostatic mechanism.” Nature communications 5 (2014).|
|7.||↑||Hlebowicz, Joanna, Gassan Darwiche, Ola Björgell, and Lars-Olof Almér. “Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study.” BMC gastroenterology 7, no. 1 (2007): 1.|