Is Apple Cider An Effective Weight Loss Solution

From kitchen staple to wellness wonder, apple cider vinegar has transformed remarkably, captivating health enthusiasts everywhere. Once just a humble salad dressing, this potent elixir now holds the spotlight for its purported health benefits.

But is there more to it than meets the eye? Let's uncover the surprising properties of apple cider vinegar and take a deeper at its role in weight loss.

What is apple cider vinegar?

Apple cider vinegar, or ACV for short, is a type of vinegar made from fermented apple juice. To make it, crushed or cut apples are mixed with yeast, which changes the sugars in the apples into alcohol. Then, bacteria is added, which turns all the alcohol into acetic acid – the stuff that gives ACV its benefits.

• Liquid: This traditional form of ACV can be filtered or unfiltered and pasteurised or unpasteurised. Unfiltered ACV contains "the mother," a combination of beneficial yeast and bacteria 

Pasteurised ACV, involves heating the vinegar to kill harmful bacteria. Unpasteurised ACV, on the other hand, skips the heating process, allowing the present bacteria to live. This keeps the good bacteria and enzymes intact for potential health benefits.

• Powder: ACV powder dehydrates liquid ACV to form a dust-like substance. It can be mixed with water or other beverages for easy consumption
• Capsules: ACV capsules are convenient for those who dislike the taste of liquid ACV. They typically contain powdered ACV along with other carrier ingredients. While they are convenient for travel, their consumption on aeroplanes may vary based on airline regulations and individual preferences
• Gummies: ACV gummies are famous for their convenience and taste. They are often coated with sugar for flavour, providing a hassle-free way to consume ACV
• Tablets: Similar to capsules, ACV tablets are available for those who prefer a more solid supplementation. They are typically taken with water like other pill supplements

These forms of ACV have different levels of acetic acid, smell, and sour taste. The concept of ACV for weight loss comes from this basis of composition. Some forms have almost no fat, protein, or carbs but still manage to suppress appetites, making them a great addition to your diet. 

Apple cider vinegar for weight loss

As mentioned earlier, apple cider vinegar contains acetic acid, an ingredient that may reduce waistlines. This ingredient is a short-chain fatty acid—lego blocks that make up fats. They're called "short-chain" because they're smaller and have fewer pieces. 

They help our bodies digest food, lower cholesterol, control sugar levels in our blood and fight off germs or harmful bacteria that lurk in wounds, infections, or even foods. Now, let's explore one of apple cider vinegar's most talked-about benefits: weight loss. 

Appetite and blood sugar regulation

ACV may assist in appetite control, reducing food intake throughout the day.¹ It does this by delaying stomach emptying, prolonging the sensation of fullness after meals which curbs cravings and prevents overeating.²

Acetic acid also plays a role in regulating blood sugar. It slows down the breakdown of carbohydrates into sugar, preventing sudden spikes in blood sugar and reducing insulin production. Decreases in insulin production improve fat burning.³

Metabolism boost

The acetic acid in ACV may help boost metabolism, which is the rate at which your body burns calories. A faster metabolism can improve calorie burning, potentially aiding in weight loss. It does this by activating an enzyme called AMPK.⁴ 

AMPK increases fat burning, boosts metabolism, and reduces the production of sugar and fat in the liver. When combined with a high-protein diet, ACV also has the potential to improve the function of genes that burn fat.⁵

Fat burning

Some studies hint that ACV might help burn fat, especially in the belly area where extra fat accumulates. The acetic acid in ACV blocks certain enzymes that create fatty acids, preventing fat storage and encouraging fat burning. One study found that acetic acid boosted gene activity, reducing belly and liver fat and lowering the chances of gaining weight.⁶

Incorporating ACV into your daily routine, you may experience these weight loss benefits and other health perks. However, it's essential to remember that ACV is not an automatic weight loss solution. The vinegar works best with a balanced diet and regular exercise, forming part of an overall healthy lifestyle.

What do studies say

Scientific research often decides whether we should try the latest weight loss fad. Let's see what it says about apple cider vinegar for weight loss.

• In a study involving 11 healthy individuals, those who consumed apple cider vinegar with a high-carbohydrate meal experienced a 55% decrease in blood sugar levels one hour after eating 

Additionally, they consumed 200–275 fewer calories throughout the day, indicating the appetite-suppressing effects of apple cider vinegar.⁷ Another trial of 20 healthy individuals consuming, ACV with a high starch meal experienced delayed stomach emptying.⁸

• A clinical trial involving 144 obese individuals who incorporated apple cider vinegar into their daily routine for 12 weeks while maintaining their regular diet and exercise habits and limiting alcohol consumption, experienced an average weight loss of about 3 pounds⁹

While the short-term benefits of apple cider vinegar have been explored, its long-term effectiveness has not been thoroughly investigated. Nonetheless, prolonged use of ACV has been associated with adverse effects, even as fat loss may not progress. This underscores why extended use of ACV is discouraged and not advised.

Side effects

People often believe that natural remedies for weight loss are risk-free, but this isn't true. Natural options like apple cider vinegar (ACV) carry similar risks as pharmaceuticals. Before trying ACV for weight loss, it's important to consider these risks alongside their effectiveness. While ACV may aid weight loss, long-term use can raise acid levels in the body, leading to: 

• Tooth erosion
• Stomach issues
• Throat irritation
• Interactions with medications
• Decreased potassium levels
• Increased risk of hypoglycemia

These side effects may become more noticeable with frequent ACV consumption.

Summary

When it comes to trendy diets, it's essential to be cautious. While natural remedies can help your body work better, they're sometimes hyped up, especially when it comes to weight loss. Take apple cider vinegar (ACV), for example. It's been studied for its weight loss effects and has produced positive results.

However, more research is needed to be sure. Scientific findings show that ACV works best in short-term plans and low doses. Using it for a long time or in high amounts can cause problems. However, for healthy folks looking to tone up, ACV can boost their diet and exercise routine. So, while ACV can help with weight loss, it's best used carefully and with realistic expectations.