Does apple vinegar slim down?
Apple cider vinegar can help you lose weight and body fat. Understand
Edited and resized image by Jacek Dylag is available on Unsplash
Apple cider vinegar has been used as a health tonic for thousands of years. Some studies show that it has many health benefits, such as lowering blood sugar levels. But does apple cider vinegar slim down? Check out:
How is done
Apple cider vinegar is made in a two-step fermentation process. First, apples are cut or crushed and combined with yeast to convert their sugar to alcohol. Then bacteria are added to ferment the alcohol into acetic acid.
Traditional apple cider vinegar production takes about a month, although some manufacturers drastically speed up the process so that it only takes a day. Homemade, it preserves beneficial probiotics and minerals. Learn more about this topic in the article: "How to make apple cider vinegar".
Acetic acid is the main active component of apple cider vinegar. Also known as ethanoic acid, it is an organic compound with a bitter taste and a strong smell. About 5-6% of apple cider vinegar is acetic acid. It also contains water and trace amounts of other acids such as malic acid.
One tablespoon (15 ml) of apple cider vinegar contains about three calories and virtually no carbohydrates.
Acetic acid is a short-chain fatty acid that dissolves in acetate and hydrogen in the body. Some animal studies suggest that it can promote weight loss in several ways:
- Lowers blood sugar levels: In a study with rats, acetic acid improved the ability of the liver and muscles to absorb sugar from the blood;
- Decreases insulin levels: In the same rat study, acetic acid also reduced the ratio of insulin to glucagon, which may favor fat burning;
- Improves metabolism: Another study in rats exposed to acetic acid showed an increase in the enzyme that increases fat burning and decreases fat and sugar production in the liver.
- Reduces Fat Storage: Treating obese and diabetic rats with acetic acid or acetate protects them from weight gain and increases the expression of genes that reduce belly fat storage and liver fat (see studies on this). : 1, 2;
- Fat burning: A study in rats fed a high-fat diet supplemented with acetic acid found a significant increase in the genes responsible for burning fat, which led to less accumulation of body fat;
- Suppresses appetite: Another study suggests that acetate can suppress the centers in the brain that control appetite, which can lead to reduced food intake.
Although the results of animal studies seem promising, human research is needed to confirm these effects.
Increases satiety and reduces calorie intake
Apple cider vinegar provides satiety and decreases calorie intake (see studies about it here: 3, 4).
In a small study of 11 people, those who ingested vinegar at a high-carbohydrate meal had a 55% lower blood sugar response one hour after eating. They also consumed 200-275 calories less for the rest of the day.
In addition to its appetite-suppressing effects, apple cider vinegar also reduces the rate at which food leaves the stomach.
In another small study, eating apple cider vinegar with a starchy meal significantly decreased stomach emptying. This led to increased satiety and reduced blood sugar and insulin levels.
However, some people may have a condition that makes this effect harmful, such as gastroparesis - a common complication of type 1 diabetes. Insulin consumption with food intake becomes problematic as it is difficult to predict how long it will take for your blood sugar goes up after a meal.
As apple cider vinegar has been shown to prolong the time food is in the stomach, taking it with meals can worsen gastroparesis (see study about it here: 5).
It can help you lose weight and body fat
The results of a study in humans indicate that apple cider vinegar has impressive effects on weight and body fat.
In this 12-week study, 144 obese Japanese adults consumed one tablespoon (15 ml) of vinegar, two tablespoons (30 ml) of vinegar, or a placebo every day.
They were instructed to restrict their alcohol consumption, but continued with their usual diet and activity throughout the study.Those who consumed a scoop (15 ml) of vinegar per day had - on average - the following benefits:
- Weight loss: 1.2 kg
- Decrease in body fat percentage: 0.7%
- Decrease in waist circumference: 1.4 cm
- Decrease in triglycerides: 26%
- Weight loss: 1.7 kg
- Decrease in body fat percentage: 0.9%
- Decrease in waist circumference: 1.9 cm
- Decrease in triglycerides: 26%
The placebo group actually gained 0.4 kg, and their waist circumference increased.
According to this study, adding one or two tablespoons of apple cider vinegar to your diet slims you down and reduces your body fat percentage, as well as lowering blood triglycerides.
Another six-week study in mice fed a high-fat, high-calorie diet found that the high-dose vinegar group gained 10% less fat than the control group and 2% less fat than the low-dose vinegar group. vinegar.
