Are you looking for a natural way to achieve weight loss? Apple cider vinegar could be an option. It has been praised as an effective and all-natural solution for those seeking to shed some unwanted pounds, but is it true? In this article, we will explain the effects of apple cider vinegar and its potential for aiding in weight loss, how it works, and what the studies say about its effectiveness.
What is Apple Cider Vinegar (ACV)?
Apple Cider Vinegar, often shortened to ACV, is a type of vinegar made from fermented apple juice. It's a popular health supplement due to its potential health benefits. The making process involves two steps: first, yeast is added to apple juice to break down the sugars and turn them into alcohol. Next, bacteria are added to further ferment the alcohol, transforming it into acetic acid, the main active compound in vinegar. This acetic acid, along with other compounds in ACV, is believed to be responsible for its health benefits.
Can ACV Help you Lose Weight?
Apple cider vinegar (ACV) has gained popularity in recent years for its potential health benefits, which may include weight loss. The idea is that the acetic acid produced during the fermentation process can help control appetite and burn fat. However, it's important to note that while some studies have found a correlation between consuming ACV and moderate weight loss, it's not a magic solution.
Weight loss involves many factors including diet, exercise, sleep, and stress management. Therefore, while ACV might contribute to weight loss efforts, it should be used as part of a balanced diet and healthy lifestyle. As for the dosage, it's generally recommended to take 1-2 tablespoons of ACV diluted in water per day or the equivalent in tablet form [1].
How does Apple Cider Vinegar Help with Weight Loss?
Apple cider vinegar (ACV) is touted as a natural aid for weight loss, primarily due to its acetic acid content, which is believed to have several mechanisms contributing towards this beneficial effect.
Reduces Appetite
ACV may help to reduce appetite by providing a sensation of fullness. It's believed that acetic acid, a key component in ACV, can suppress centers in your brain that control appetite, which can lead to reduced food intake. Even though there is minimal research in this area, a 2012 meta-analysis concluded that 4 out of 6 studies suggested that ACV can reduce appetite [2].
Delayed Gastric Emptying
Another approach through which ACV aids in weight loss is by delaying gastric emptying [3]. This refers to the speed at which food moves from the stomach to the next part of your digestive tract. When this process is slowed down, it prolongs the feeling of fullness after eating. As a result, this could prevent overeating and excessive calorie intake, aiding in weight loss.
How Can You Use Apple Cider Vinegar for Weight Loss?
Apple cider vinegar can be a helpful part of a weight loss regimen due to its ability to stabilize blood sugar levels and its potential to reduce appetite. To use apple cider vinegar for weight loss, it is recommended to consume 1-2 tablespoons (15-30ml) mixed with water daily. Start with a small dose and gradually increase over time to assess your tolerance.
Incorporating apple cider vinegar (ACV) into your diet can be done in several ways. Here are a few suggestions:
Use in Salads: ACV can be used as a dressing for your salads. Mix it with olive oil, honey, and a touch of salt for a flavorful combination.
Drink with Water: Dilute one to two tablespoons of ACV in a glass of water and consume before meals. This can help in digestion.
Use in Cooking: Add a splash of ACV to your marinades or soups. It enhances the flavor of the dish while adding its health benefits.
In Baking: ACV can be used as a leavening agent when combined with baking soda.
However, if using ACV in your diet is an inconvenience, you can also opt for Apple cider vinegar tablets or capsules. Rucir’s ACV capsules are of high quality which can help you garner all the benefits if ACV with ease.
Are There Any Side Effects of Taking Apple Cider Vinegar?
Potential Gastrointestinal Discomfort
While some people find apple cider vinegar to have a soothing effect on their digestive systems, others may experience irritation. High doses can potentially lead to nausea and heartburn. It's crucial to start with small quantities and observe your body's reaction.
Tooth Enamel Erosion
Apple cider vinegar is highly acidic and, if consumed often or in large quantities, can cause tooth enamel to erode, leading to cavities and tooth sensitivity.
Lower Potassium Level
Excessive consumption of apple cider vinegar may lower potassium levels in the body, which is essential for nerve and muscle cell functioning, heart health, and maintaining a balance of body fluids.
Medication Interactions
Apple cider vinegar might interact with certain medications, such as insulin or diuretics. Always consult your healthcare provider before incorporating apple cider vinegar into your routine if you are taking any medication.
Things to Remember Before Taking Apple Cider Vinegar
- Always dilute apple cider vinegar before consuming or applying topically. It's highly acidic and can cause harm if used in its concentrated form.
- If you're taking medication, consult with your doctor first. Apple cider vinegar may interact with certain drugs, such as insulin or diuretics.
- Beware of false health claims. While apple cider vinegar has some health benefits, it's not a cure-all. Always maintain a balanced diet and regular exercise.
- Monitor your body's reaction. If you experience any discomfort or adverse effects, stop taking it immediately.
- Avoid consuming in large quantities. Overconsumption can lead to low potassium levels and bone density loss.
- Never drink it straight. Its high acidity can damage your teeth, throat, and stomach lining [4].
- Be aware of potential allergic reactions. Some people may be allergic to apple cider vinegar.
Conclusion
ACV has potential benefits for weight loss, specifically when it comes to reduction of appetite and delayed gastric emptying. However, before beginning any regimen with ACV, it's important to keep potential side effects in mind- such as gastrointestinal discomfort, tooth enamel erosion, lowered potassium levels, and possible interactions with medications- and carefully assess if it's correct for your situation.
References
- Anderson S, Gonzalez LA, Jasbi P, Johnston CS. Evidence That Daily Vinegar Ingestion May Contribute to Erosive Tooth Wear in Adults. J Med Food 2021;24:894–6. https://doi.org/10.1089/jmf.2020.0108.
- Hasan F, Hamilton K, Angadi S, Kranz S. The Effects of Vinegar/Acetic Acid Intake on Appetite Measures and Energy Consumption: A Systematic Literature Review. Curr Dev Nutr 2022;6:285. https://doi.org/10.1093/cdn/nzac053.026.
- Cherta-Murillo A, Pugh JE, Alaraj-Alshehhi S, Hajjar D, Chambers ES, Frost GS. The effects of SCFAs on glycemic control in humans: a systematic review and meta-analysis. Am J Clin Nutr 2022;116:335–61. https://doi.org/10.1093/ajcn/nqac085.
- Chang J, Han SE, Paik SS, Kim YJ. Corrosive Esophageal Injury due to a Commercial Vinegar Beverage in an Adolescent. Clin Endosc 2020;53:366–9. https://doi.org/10.5946/ce.2019.066.