I am sure you’ve heard all about Apple Cider Vinegar and everything you read is saying you should be consuming a few tablespoons a day of this magic liquid.
Is there real benefit to this popular vinegar??
Let’s go over the science and facts of apple cider vinegar…
If we look back in time, we find that apple cider vinegar has been used for hundreds of years as a tonic to improve health
Let’s take a much closer look at this elixir.
Apple Cider Vinegar is created from a simple two-step fermentation process. Applies are diced and combined with yeast and bacteria. The yeast turns it into alcohol and the bacteria ferments the alcohol.
(Hmmm, sounds a little like how you make moonshine…) ;)
That is for another article though…
When the apples are done fermenting you end up with acetic acid. It also has a pungent smell and a not so friendly taste.
So Why Do People Say To Drink This For Weight Loss?
The reason they say this is because of the acetic acid that is found in the apple cider vinegar.
Acetic acid breaks down short-chain fatty acids and converts these types of fats into a usable form that your body can use for energy.
It has been widely researched and not only shows weight loss benefits, but many other health benefits.
Here are just some of the benefits researchers have discovered when you consume apple cider vinegar.
Blood Sugar Level Stabilization: Acetic acid can help your liver use the sugar in your blood for energy. This is important for those that in a pre-diabetic stage.
Burn Stored Fat: In research studies it has been shown to stimulate genes that are responsible for burning stored fat.
Reduce The Storage Of Fat: Studies show that acetic acid can stimulate genes that are also helpful in preventing the storage of excess calories as fat.
Increase Metabolism: Research continues to show that acetic acid also may increase AMPK levels which can increase your metabolism and increase your rate of fat burning.
As you can see acetic acid which, is the main component of apple cider vinegar may boost weight loss in numerous different ways.
Another way that it helps promote weight loss is by controlling your appetite.
Some studies show that apple cider vinegar may promote fullness after a meal, which then reduces the amount of overall calories you eat throughout the day. It does this by delaying stomach emptying. So consume 1 Tbsp of apple cider vinegar with a meal to possibly slow down the rate of digestion and have you feeling fuller for a longer period of time.
I want to finish this conversation with a study that was conducted using apple cider vinegar for weight loss.
This was a 12-week study looking at whether or not apple cider vinegar helped with weight loss.
The participants either took 1 or 2 Tablespoons of apple cider vinegar or a placebo drink every day.
The participants had to limit alcohol intake, but otherwise they continued eating like they normally do as well as their normal activities. (This is important to note.)
This is what they found…
The participants who ingested just 1 Tablespoon of apple cider vinegar loss 2.6 lbs on average over the 12 weeks.
They also lost 0.7% body fat, a half an inch from their waist and a 26% drop in their triglyceride levels.
For the participants who consumed 2 Tablespoons of apple cider vinegar per day lost 3.7 pounds, 0.9% bodyfat and three quarters of an inch from their waist. They also dropped their triglyceride levels the same amount as the 1 Tbsp group with was 26%.
The control group ended up gaining 1 pound during the 12-week study.
This study concluded that it is possible to lose weight by consuming just 1 to 2 Tablespoons of apple cider vinegar each day.
When you combine this with other studies we see that we can also potentially lower blood sugar levels, improve insulin sensitivity and reduce our appetite.
If you were doubting or wondering if the hype about apple cider vinegar, is the real deal, then you don’t have to wonder anymore.
The science supports apple cider vinegar and the numerous health benefits it brings with it.
If you’re looking for the best solution to boost your metabolism and lose that unwanted body fat then start taking 1 to 2 Tbsp of Apple Cider Vinegar daily and combine it with another science supported solution on the next page.
Please pass on the awesome benefits that just 1 or 2 tablespoons of apple cider vinegar can do for you with your friends, family, and co-workers.
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Helpful Weight Loss Links:
Kondo T, Kishi M, Fushimi T, Uglajin S, Kaga T. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Biosci Biotechnol Biochem. 2009 Aug;73(8):1837-43.
Kondo T, Kishi M, Fushimi T, Kaga T. Acetic Acid Upregulates the Expression of Genes for Fatty Acid Oxidation Enzymes in Liver to Suppress Body Fat Accumulation. J Agric Food Chem. 2009;57(13):5982-5986.
Johnston C, Kim CM, Buller AJ. Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin-Resistance or Type 2 Diabetes. Diabetes Care. 2004 Jan;27(1):281-282.
White AM, Johnston, C. Vinegar Ingestion at Bedtime Moderates Waking Glucose Concentrations in Adults With Well-Controlled Type 2 Diabetes. Diabetes Care. 2007 Nov;30(11):2814-2815.