Obesity has become a major concern for the world in the last few decades. With the percentage of children affected having more than tripled since the 1970s, the demand for healthier and more natural weight loss diets continues to increase. Scientific studies done on apple cider vinegar has proven that it is highly effective against weight loss. But how is that possible?
Acetic Acid – The hero
It is believed that the weight loss effects of the apple cider vinegar are due to a chemical compound called “acetic acid” or “ethanoic acid”. This substance is the main active component in the apple cider vinegar.
It is found during the production process where first, the apples are crushed and combined with yeast to produce an alcoholic solution. Then, bacteria are added to the alcohol in the fermentation process, thus, creating the acetic acid. The acid is known to have the following effects for weight loss:
Significant Decrease of Body Fat and Triglycerides
A 3-month study was conducted on nearly 150 overweight Japanese subjects who were assigned regular doses of apple cider vinegar. The subjects were also asked to limit their alcohol consumption and continue their usual diet and activity habits.
The results showed that subjects who consumed 1 tablespoon of vinegar daily lost 2.6 pounds, had a 0.7% decrease in body fat percentage as well as a 1.4 cm decrease in waist circumference and 26% decrease in triglycerides.
Those who consumed 2 tablespoons daily lost 3.7 pounds, had a 0.9% decrease in body fat percentage as well as a 1.9 cm decrease in waist circumference and 26% decrease in triglycerides.
The placebo group however gained 0.9 pounds and had a slight increase in waist circumference. As a result, it was confirmed that the addition of 1 to 2 tablespoons of apple cider vinegar to your diet can significantly help reduce belly fat and decrease triglycerides causing an overall weight loss.
Reduces Appetite and lowers Calorie Consumption
In a study, a small group of over 11 subjects who consumed vinegar with a high carbohydrate meal showed a decrease of 55% in blood sugar and consumed between 200 and nearly 300 calories less than usual throughout the rest of the day. Thus, confirming that apple cider vinegar promotes fullness and helps to decrease caloric intake for those who supplement regularly.
In addition, another study showed that consuming apple cider vinegar with meals that were highly starchy caused a slower emptying of the stomach, consequent fullness as well as lower insulin and blood sugar levels.
How to Use Apple Cider Vinegar for Weight Loss
Apple cider vinegar can be very simple to incorporate to your diet. You can add it to your salad dressing, to a glass of drinking water or even pour it on your food. It doesn’t matter how you do it as long as you follow these very important rules:
- Dilute the vinegar before consumption (prevents damaging of tooth enamel)
- Take 1 to 2 tablespoons of vinegar per day
- Consume at room temperature or cold (do not heat)
- Spread into smaller doses throughout the day with your meals
- Do not ingest more than 1 tablespoon at a time (it may cause nausea)
- Rinse mouth after taking it but only brush teeth after 30 minutes
Note: Always consult with your physician prior to making changes to your diet. If you take any medications, check to make sure it won’t cause adverse effects.
Possible Side Effects of Over Consuming Apple Cider Vinegar
- Gastroparesis (delayed stomach emptying)
The regular consumption of apple cider vinegar in this case could be harmful as it could cause the condition to worsen by delaying the metabolic process further. Gastroparesis is common to people affected by diabetes type 1.
- Erosion of tooth enamel
Without the necessary precautions acetic acid in vinegar can cause tooth decay and loss of minerals on the long run.
Usually if taken more than 1 tablespoon in a sitting the chances of feeling nauseous and having indigestion increase
- Esophageal (Throat) burns
The acetic acid in the vinegar has been found to be the most common throat burning acid in children when accidentally ingested. Make sure to keep it safely stored away.
Apple cider vinegar is a natural solution that can bring great results to your health overall as long as ingested in the right amount and conditions. If you choose to incorporate it to your diet it is wise to consult your physician for the best results.