Apple Cider Vinegar And Weight Loss
Taken before meals, ACV slows digestion, keeps you full longer, and reins in your appetite. It also lowers your post-meal blood glucose and insulin levels to hinder fat storage by influencing your genes to increase fat burning and decrease fat production. If you aren't diabetic, drink 15 ml ACV diluted with water or fruit juice daily to drop your BMI, abdominal and subcutaneous fat, and serum TG levels.
Want to go all natural to meet your weight loss goal? Try apple cider vinegar (ACV), made from the cider or the fermented juice of crushed apples. Studies have found that acetic acid, the active ingredient in vinegar, has a lot of beneficial effects on the body. Organic ACV contains 5–6% acetic acid, which makes it a healthy, natural option for treating numerous ailments.
Why You Should Use Apple Cider Vinegar For Weight Loss
1. To Stay Full Longer
Usually, your blood glucose (or blood sugar as most of us call it) level rises after a meal as the food breaks down into glucose. How much or how fast the glucose levels rise and how long you feel full depends on the food you eat – for instance, fast carbs like white bread or rice break down faster and yield more glucose.
Your Stomach Empties More Slowly
If you take ACV before your meal, it slows down the rate at which food passes from the stomach into the small intestine. Thereby, it delays the release of glucose into the bloodstream.1 The slower the digestion, the longer you feel full, even when you eat fast carbs like white bread or bagel and juice.2 3
You Eat Less Calories Through The Day
Naturally, when you feel full, you stay off snacking or consuming too many calories at one go. In fact, in one study, participants who had vinegar with bagel and juice could lower their calorie consumption through the rest of the day by 200–275 Cal.4
You Use Glucose More Efficiently
Bonus: ACV can lower your risk of post-meal heart attacks by keeping the blood glucose levels low.
ACV also helps skeletal muscles accept insulin and take up the glucose from the blood. As a result, drinking it before a meal makes both post-meal blood glucose levels and insulin levels drop.
This is good news. A high blood glucose level after a heavy meal often triggers heart attack, and high insulin levels promote fat storage. Of course, the more vinegar you have, the lower your post-meal blood glucose and insulin levels, but just 10 ml of good-quality organic ACV should suffice.5 6
Tip: When you buy ACV, look for the organic label and for a filmy layer of “mother” in the vinegar. Or make your own organic ACV at home.
2. To Reduce Appetite
ACV reduces your appetite by increasing the feeling of fullness and satiety. A study has found that acetates of dietary carbohydrates suppress the appetite center in the hypothalamus in the brain.7 As acetates are salts of acetic acid, some suggest that having ACV with your meals may increase the acetate levels and curb your appetite faster.
3. To Reduce Total Body Fat
Though diet can sometimes help you lose the fat under your skin (subcutaneous fat), it’s not sufficient to burn the more harmful visceral fat around your vital abdominal organs.
Bonus: ACV can treat metabolic syndrome by reducing total body fat, BMI, abdominal fat, and serum triglycerides.
A study on a group of obese Japanese people, however, found that having apple cider vinegar daily for 12 weeks helped them reduce both types of fat. It reduced their total body fat mass, BMI, and serum triglyceride levels and also gave them a slimmer waist.8
4. To Hinder Fat Storage
When you eat a high-calorie diet, or suffer from diabetes, the glucose from your food is not effectively taken up by cells to produce energy. So your body starts storing the excess glucose as glycogen in the liver. But if there’s still some extra glucose, your body stores it as fat in adipose tissues.
Interestingly, a study on rats with type 2 diabetes found that acetic acid can influence the genes responsible for fat storage and burning.
On the one hand, it suppressed the genes responsible for the synthesis of fatty acids in the liver. On the other, it activated the genes that make skeletal muscles take up glucose.9
It also activated the enzyme AMPK in the liver, which increases fat burning and reduces fat synthesis.10
As a result, less fat collected both in the liver and around it in the abdominal cavity.
Remember that fat accumulation happens even when you are not diabetic but have a high-fat diet. Acetic acid was seen to prevent obesity in rats fed with a high-fat diet by activating fat-burning genes.11
5. To Burn Stored Fat
Usually, it would take you more than 30 minutes of aerobic exercise to use up all the available glucose and the stored glycogen before you can get down to fat burning.
Like already mentioned, when you have acetic acid, it delays the release of glucose. So your body has to turn to alternative energy reserves like glycogen and fat. It was seen that just 4 hours after having it, there was an increase in the breakdown of glycogen and fat in the skeletal muscles and liver.12
Of course, you’d obtain the best result if you combine your ACV supplementation with some serious moderate- to high-intensity workout. But if you are at your desired weight, just a daily helping of ACV could help keep off the extra pounds.
How To Have ACV
Apple cider vinegar has 5–6% acetic acid, which is not a lot but more than enough to produce desired effects. It’s best to dilute it with water or fruit juice and not have more than 15 ml a day. ACV has several side effects.
Drink ACV right before your meal and with both complex and fast carbs and fats for best results.
Some even advice drinking it before a workout to enhance fat burning. But be warned that it is acidic and might give you an acid reflux during the exercise.
A word of caution. Diabetics, especially those suffering from diabetic gastroparesis, need to consult their doctor before taking ACV regularly.
References [ + ]
|1.||↑||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.|
|2, 5.||↑||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.|
|3, 4.||↑||Johnston, Carol S., and Amanda J. Buller. “Vinegar and peanut products as complementary foods to reduce postprandial glycemia.” Journal of the American Dietetic Association 105, no. 12 (2005): 1939-1942.|
|6.||↑||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.|
|7.||↑||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).|
|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.|
|9.||↑||Yamashita, Hiromi. “Biological Function of Acetic Acid–Improvement in Obesity and Glucose Tolerance by Acetic Acid in Type 2 Diabetic Rats.” Critical reviews in food science and nutrition 56, no. sup1 (2016): S171-S175.|
|10.||↑||Sakakibara, Shoji, Toshimasa Yamauchi, Yoshifumi Oshima, Yoshinori Tsukamoto, and Takashi Kadowaki. “Acetic acid activates hepatic AMPK and reduces hyperglycemia in diabetic KK-A (y) mice.” Biochemical and biophysical research communications 344, no. 2 (2006): 597-604.|
|11.||↑||Kondo, Tomoo, Mikiya Kishi, Takashi Fushimi, and Takayuki Kaga. “Acetic acid upregulates the expression of genes for fatty acid oxidation enzymes in liver to suppress body fat accumulation.” Journal of agricultural and food chemistry 57, no. 13 (2009): 5982-5986.|
|12.||↑||Fushimi, Takashi, and Yuzo Sato. “Effect of acetic acid feeding on the circadian changes in glycogen and metabolites of glucose and lipid in liver and skeletal muscle of rats.” British Journal of Nutrition 94, no. 05 (2005): 714-719.|