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Enhance Weight Loss with Apple Cider Vinegar

Enhance Weight Loss with Apple Cider Vinegar

Apple cider vinegar has become quite popular recently. Just Google “Apple Cider Vinegar” and you will find over 90 million results.

Apple cider vinegar (ACV) is made by fermenting apples with yeast to convert their sugar into alcohol. The alcohol then converts into vinegar (acetic acid) with the help of added bacteria.

Acetic acid is an active ingredient in apple cider vinegar with many health benefits such as appetite suppression, insulin reduction, belly fat loss and lowers blood sugar.

A 12-week study found that by reducing daily caloric intake by 250 kcal/day while adding 2 tablespoons of ACV daily significantly reduces body weight, BMI, hip circumference, visceral adiposity index, triglycerides, total cholesterol and HDL cholesterol.

In a similar study, participants on average lost 2.6 lbs of weight, 0.7% of fat, 0.5 inches in waist circumference and 26% decrease in triglycerides over 12-week period.

Bottom Line

Although diet and exercise remain essential ingredients to weight loss success, adding ACV may enhance your weight loss efforts.

Make sure that when you are purchasing ACV it is organic, unfiltered, unprocessed with a cobweb-like substance floating known as “mother”.  For a tasty apple cider drink, see the recipe below.

You can start with 1 teaspoon of ACV diluted in a cup of water once or twice daily. Once your body adjusts, you can then increase your dose to 1 tablespoon in a cup of water, up to twice daily.  Make sure that you are using a straw to prevent enamel damage as ACV is acidic.  Other cautions to keep in mind include throat and stomach burning sensation, skin burning, low potassium levels and lower bone density with prolonged excessive use, as well as potential interaction with diuretics, laxatives, and medicines for diabetes and heart disease.  Always speak with your doctor before starting apple cider vinegar for medicinal purposes.

Sparkling Apple Cider Recipe (serves 1)

Combine:

  • 1 tablespoons of apple cider vinegar
  • 250 ml of soda water
  • Few ice cubes
  • Add: pinch of turmeric, cayenne, and ground ginger

Enjoy with a straw!

In Health,

Dr. Anna ND

Disclaimer:  This article is for information purposes only and should not be treated as medical advice. Seek professional medical advice prior to applying any information mentioned in this article.

References

  1. Frost, G., Sleeth, M. L., Sahuri-Arisoylu, M., Lizarbe, B., Cerdan, S., Brody, L., … Bell, J. D. (2014). The short-chain fatty acid acetate reduces appetite via a central homeostatic mechanism. Nature Communications, 5, 3611. http://doi.org/10.1038/ncomms4611
  2. Sadat Khezri, Solaleh & Saidpour, Atoosa & Hosseinzadeh, Nima & Amiri, Zohreh. (2018). Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial. Journal of Functional Foods. 43. 95-102. 10.1016/j.jff.2018.02.003.
  3. Hiromi YAMASHITA, Katsuhiko FUJISAWA, Erina ITO, Seika IDEI, Nobuyo KAWAGUCHI, Masumi KIMOTO, Miki HIEMORI, Hideaki TSUJI, Improvement of Obesity and Glucose Tolerance by Acetate in Type 2 Diabetic Otsuka Long-Evans Tokushima Fatty (OLETF) Rats, Bioscience, Biotechnology, and Biochemistry, 2007, Volume 71, Issue 5, Pages 1236-1243.
  4. Fushimi, T., & Sato, Y. (2005). 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(5), 714-719. doi:10.1079/BJN20051545
  5. Tomoo KONDO, Mikiya KISHI, Takashi FUSHIMI, Shinobu UGAJIN, Takayuki KAGA, Vinegar Intake Reduces Body Weight, Body Fat Mass, and Serum Triglyceride Levels in Obese Japanese Subjects, Bioscience, Biotechnology, and Biochemistry, 2009, Volume 73, Issue 8, Pages 1837-1843