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Happy Me Feeling Good

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Happy Me Feeling Good

Tips, Information, & Resources

Does Apple Cider really Help with Weight Loss?

BY HAPPY ME FEELING GOOD

What is the Apple Cider Vinegar Diet?

Apple cider vinegar comes from crushed, distilled, and then fermented apples. It can be eaten or taken as a supplement in limited amounts. Its high levels of acetic acid may be responsible for its supposed health benefits, or maybe other compounds. Though "dosing" instructions vary, most are in the range of 1 to 2 teaspoons before or with meals. Compounds that contain vinegar have been used for their supposed medicinal qualities for thousands of years. It has been used to boost strength, as an antibiotic, for "detoxification," and also as a scurvy cure. Although no one (at least, no one should be) is using apple cider vinegar as an antibiotic anymore, weight loss has been touted more lately. What's the proof?

What Can It Do For You?

Studies in obese rats and mice show that fat accumulation and increased metabolism can be avoided by acetic acid. A 2009 experiment of 175 participants who drank a drink containing 0, 1, or 2 teaspoons of vinegar per day is the most commonly cited study of humans. After three months, there was moderate weight loss (2 to 4 pounds) and lower triglyceride levels in those who drank vinegar than in those who did not drink vinegar.
Another small study showed that after feeding, vinegar intake encouraged feeling fuller, but that by inducing nausea, it did so. None of these reports (and none that I could identify in a medical literature search) examined apple cider vinegar directly. 39 research participants were randomly allocated to observe a limited calorie diet with apple cider vinegar or a limited calorie diet without apple cider vinegar for 12 weeks in a more recent study. Although both groups lost weight, it was lost by the apple cider vinegar party. This one was very limited and short-term, as with many previous studies.
All in all, there is no convincing empirical proof that vinegar intake (whether or not of the apple cider variety) is an effective, long-term way of losing extra weight. (A variety of studies, on the other hand, indicate that vinegar could avoid rises in blood sugar in individuals with prediabetes and type 2 diabetes by preventing the absorption of starch, possibly for another day.) Also among advocates of apple cider vinegar for weight reduction or other health effects, it is unknown when it is optimal to consume apple cider vinegar (for example, when there is a certain time of day that would be best?) or how much apple cider vinegar is ideal every day.

Is there a Downside to the Apple Cider Vinegar Diet?

For many natural treatments, there seems to be little chance, so "why not try it?"  "For diets with high vinegar content, however, a few precautions are in order:
You should use diluted vinegar. When sipped "straight," its high acidity will destroy tooth enamel. It is a safer way to eat it as a part of vinaigrette salad dressing.

Low potassium levels have been reported to be affecting or deteriorating. This is especially important for people who take medicines that can decrease potassium (such as common diuretics taken to treat high blood pressure).

Insulin levels may be altered by vinegar. People with diabetes should be particularly be careful about a diet rich in vinegar.

Conclusion

Using apple cider vinegar to your diet certainly won't do the trick if you're trying to lose weight. Of course, from the fact that it's been trending on Google health searches, you will never think that was the case. But the success of diets also has nothing to do with true evidence. When you hear of a new diet (or other remedy) that seems too good to be real, there is a healthy dose of skepticism is usually in order.
Filled under Weight Loss Tips
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