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Does Apple Cider Vinegar Help Weight Loss?

Does Apple Cider Vinegar Help Weight Loss?

Few foods are as storied as the apple. Thanks to its widespread availability, it may not seem like a very exotic fruit, but it’s still significant to people and cultures all around the world — not just as a healthy staple, but as a mythological symbol (and an icon of science, as well).[1][2]

Part of the fruit’s fame lies in its versatility. From its sweet derivatives (like applesauce and apple juice) to the tangy (like apple cider vinegar), this gem of nature has a lot to offer in terms of health benefits. As for that vinegar? It might just be a little-known but vital way of peeling off the pounds.

Does Apple Cider Vinegar Help Weight Loss?

A lot of people want to know whether apple cider vinegar actually helps with weight loss. In a word, yes. Scientists have more than one theory about the underlying biological mechanisms, but the short answer is that it does make a difference. The knowledge we’ve gained from scientific inquiry goes a long way toward helping explain a part of apple history — the fact that vinegar from apples has been used as a medicinal tonic across many cultures, dating back centuries.

Studies using human subjects have shown that not only does apple cider vinegar help reduce weight, it also lowers body fat and serum triglyceride levels (triglycerides are the main constituent of the body’s fat cells).[3]

The research in question comes from a study of 144 Japanese adults suffering from obesity. They were split into three separate groups — one group added a single tablespoon of apple cider vinegar to their daily intake; one added two tablespoons, and the third group consumed a daily placebo.

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The treatment took place over a 12-week period. Other than limiting how much alcohol they drank, participants were not asked to change anything else about their diet or exercise routines.

The results were striking. On average, members of the group that drank one tablespoon of vinegar every day lost 2.6 pounds, experienced a 0.7 percent decrease in body fat, and dropped triglyceride levels by 26 percent — no small feat.

The group that consumed double the vinegar, however, saw even more impressive results — in addition to the same 26 percent drop in triglycerides, those participants lost an average of 3.7 pounds and 0.9 percent of their body fat.

As for those who only had a placebo, no weight loss occurred. In fact, those participants gained weight — 0.9 pounds on average.

One study is good, but science demands replication. Was the weight loss benefit from the Japanese study on obesity just a fluke? Not at all, based in part on the following:

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In terms of metabolism, humans and mice are quite similar, which is why the furry little guys play a big role in lots of nutritional studies. A separate, six-week-long experiment (also in Japan) showed that mice, too, experience weight-loss effects from adding apple cider vinegar to their diets.

Actually, the results were remarkably similar to the human trial; mice who took a high dose of vinegar gained less weight than those who took a lower dose, and both groups gained less than those who took none at all. This is despite each group being fed the same high-fat, high-calorie diet.[4]

How Does This Happen?

Again, there’s some debate about this. In at least one study, researchers were able to demonstrate that acetic acid (apple cider vinegar’s main ingredient) may lower blood sugar levels by aiding the liver and muscles in absorbing glucose from the bloodstream. The lowered blood sugar and insulin reduction that goes along with it, may promote the body’s ability to burn fat. And the more fat you’re able to burn at rest, the better everything goes.[5]

Acetic acid intake also correlates with levels of AMPK, an enzyme that contributes to cell homeostasis. The higher the AMPK availability, the greater the body’s fat-burning ability — and the less sugar produced by the liver, two things that can contribute to the kinds of results seen in the apple cider vinegar studies.[6]

Apparently, consuming extra acetic acid like that found in apple cider vinegar has an effect even on a genetic level — an additional study that treated obese, diabetic rats with acetic acid heightened the expression of certain genes that govern the body’s likelihood of retaining belly and liver fat. In other words, when you’ve got extra acetic acid, your genes are likely to tell your body not to add belly fat to your body — a welcome message.[7]

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Yet another study suggests that the whole thing could be as simple as the fact that acetate consumption reduces appetite. And when you eat less (even if it’s just a little bit less), you give your body a chance to adjust to a lower percentage body fat, etc. [8]

Does Apple Cider Vinegar Alone Work for Weight Loss?

It’s easy to get caught up in the headlines and the idea that something as simple as tossing a bit of vinegar down the hatch can help us accomplish our biggest health goals, but we shouldn’t get ahead of ourselves.

Apple cider vinegar can help with weight loss, but that doesn’t mean any of us should go out and stop exercising. Regular exercise, proper hydration, plenty of sleep, and a balanced diet are still crucial factors in both body mass measurements and overall wellbeing (which is something I can personally vouch for).[9]

Additional Benefits of Apple Cider Vinegar

Apple cider vinegar isn’t just good for knocking inches off your waist, either; it’s got loads of other upsides for your health. For instance, it’s a probiotic, meaning it contains friendly bacteria that help support a healthy digestive ecosystem.

On top of that, it’s got a decent amount of antioxidants, those helpful little molecules that negate free radical damage. And those lowered triglyceride levels do more than just help you retain a pretty shape — they reduce your risk of heart disease and diabetes, too.

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How to Reap Its Benefits

If you’re worried about the taste, it’s not as bad as you think. A tablespoon of apple cider vinegar mixed with water actually goes down quite nicely, especially when you add in a dash of honey. There are also plenty of other ways to incorporate it into your food, such as in a salad dressing, deviled eggs, or creamy vegan queso dip.[10]

Be mindful, though — you can get too much of a good thing. Too large a dose of the tonic can burn your throat (ouch!) or give you a stomach ache, not to mention interfere with your bowel regularity. Also, be sure to brush your teeth shortly after drinking it. The primary ingredient is acid, which can wreak havoc on your tooth enamel. To be on the safe side, you can use a straw as an easy workaround for this.

Safe consumption practices include splitting the dose into portions rather than swigging it all at once, and heavily diluting it no matter how much you take. This also helps prevent your throat from feeling raw afterwards.

As far as the “right” dose, a review of apple cider vinegar’s therapeutic benefits found that 15 mL a day was enough to confer most of those. That’s about one tablespoon, or half of what was taken by the biggest losers in the Japanese weight-loss study.[11]

Bottom Line

The bottom line is that apple cider vinegar is probably the least expensive yet most effective health supplement you can pick up from any basic grocery store. There’s plenty of reason to believe that it can help you shave off — or keep off — the pounds.

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An apple a day might not keep the doctor away, but based on all this evidence, a few tablespoons of apple cider vinegar just might.

More About Healthy Weight Loss

Featured photo credit: Bárbara Montavon via unsplash.com

Reference

More by this author

Dr. David Minkoff

Health Expert | CEO BodyHealth | Co-Owner and Medical Director at Lifeworks Wellness Center | Author

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier

Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                          50 Top Parenting Tricks and Hacks That Will Make Life Easier And More Fun

                                                                                                                                                                                                          30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                          20 Popular Life Hacks From the Internet Debunked (or Verified)

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