Apple Cider Vinegar Weight Loss Program: Is It Effective?
Vinegar has been used for hundreds of years as a folk remedy to cure various ailments. It is also used extensively to polish and disinfect various surfaces such as kitchen counters and bath tubs, spice up recipes, and much more. Vinegar has been touted over the years as a cure all, treating such various maladies as head lice and warts.
Recently the health benefits of vinegar such as apple cider vinegar have gotten a lot of media attention, and various small scientific studies have had surprisingly positive results showing that vinegar may work to help your body fight diabetes and obesity.
These studies also showed that the vinegar acts as an appetite suppressant, stabilizes your blood sugar levels, and helps maintain good cholesterol levels.
In a 2004 study (published in Diabetes Care), taking vinegar before meals were found to significantly lower blood glucose levels, which generally prevents sugar crashes that often lead to the consumption of large amounts of food. In another study conducted in 2007, taking 2 tablespoon of apple cider vinegar before bed resulted in up to 6% lower blood glucose levels in the morning.
A 2005 study found that vinegar combined with a meal might help you feel more full, which leads you to eat less food.
A 2006 study on rats showed that vinegar might lower cholesterol level.
Two more studies in 2009 resulted in the subjects losing weight and/or having lower body fat.
How Does Apple Cider Vinegar Work for Weight Loss?
Although various small studies have showed that apple cider vinegar has a potential to aid in weight loss, at this time it is not clear how that actually works. Some speculate that it could be due to its acetic acid, which is what makes it taste and smell sour. Another theory is that it is simply due to a compound that has yet to be identified in apple cider vinegar.
Improving your body’s digestive system could be another reason for apple cider vinegar’s effectiveness. Apple cider vinegar is often recommended as a home remedy for stomach aches. The vinegar acid indeed helps your stomach maintain good bacteria and reduce bad bacteria that causes inflammation and diseases. And having a good digestive system is very important for effective weight loss and health; therefore the reason apple cider vinegar works.
Tips on Using Apple Cider Vinegar
- Never drink pure apple cider vinegar straight from the bottle. Always dilute it water or other liquids. Apple cider vinegar is extremely acidic and can harm your tooth enamel, mouth, or throat if taken pure.
- Quickly rinse your mouth with water after consuming apple cider vinegar. This will help rinse off any acid from your teeth.
- Take apple cider vinegar in moderation. Considering its acidity and lack of enough scientific information about apple cider vinegar side effects, you should limit your apple cider vinegar intake to at most 2 teaspoons 3 times a day.
- Taking 1-2 teaspoons with water before meals may be an easy way to remember and take apple cider vinegar.
Potential Side Effects of Apple Cider Vinegar
Below are potential side effects of apple cider vinegar.
- May interact with your medication including diabetic and heart medicines
- May lower density of bones and lower potassium levels if taken excessively or long-term
If you have concerns you should check with your doctor first and have a check-up once in a while.
Should I Use Apple Cider Vinegar for Weight Loss?
With all of these recent studies and theories there is a very real chance that apple cider vinegar is an effective aid to lose weight and control blood sugar levels.
As a matter of fact, many people take and use apple cider vinegar for general health or other specific ailments.
So, yes apple cider vinegar is worth trying out for weight loss! However keep in mind that apple cider vinegar is not a miracle cure, and you still should watch your calories and ideally incorporate exercise into your weight loss routine.
Which Apple Cider Vinegar Should I Buy?
If you decide you want to try apple cider vinegar for yourself, there are some things you need to know before you purchase it. Avoid buying the vinegar at a regular grocery store, as these varieties are usually distilled, filtered or pasteurized. These extra processes remove the vitamins and nutrients that help the vinegar work to help you lose weight.
Instead, buy organic, unprocessed, unfiltered apple cider vinegar. The color will be yellow-brown and it will be murky. The Bragg brand Certified Organic Raw Apple Cider Vinegar is a popular brand found in most health food stores including Whole Foods.