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    Apple cider vinegar diet: Does it really work?

    ...

    HARVARD HEALTH BLOG

    Apple cider vinegar diet: Does it really work?

    October 29, 2020

    By Robert H. Shmerling, MD, Senior Faculty Editor, Harvard Health Publishing

    Follow me on Twitter @RobShmerling

    People search for information on a wide variety of health topics in Google and other search engines. That’s no surprise.

    But I was surprised to learn that "apple cider vinegar weight loss diet" (or sometimes called the apple cider vinegar detox) was among the fastest-rising health topic searches for Google in 2017. And then I found out that apple cider vinegar has been used medicinally for centuries!

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    Why the renewed interest? And, more importantly, does it work?

    What is the apple cider vinegar diet?

    Apple cider vinegar comes from apples that have been crushed, distilled, and then fermented. It can be consumed in small quantities or taken as a supplement. Its high levels of acetic acid, or perhaps other compounds, may be responsible for its supposed health benefits. Although recommendations for "dosing" vary, most are on the order of 1 to 2 teaspoons before or with meals.

    What can the apple cider vinegar diet do for you?

    For thousands of years, compounds containing vinegar have been used for their presumed healing properties. It was used to improve strength, for "detoxification," as an antibiotic, and even as a treatment for scurvy. While no one is using apple cider vinegar as an antibiotic anymore (at least, no one should be), it has been touted more recently for weight loss. What’s the evidence?

    Studies in obese rats and mice suggest that acetic acid can prevent fat deposition and improve their metabolism. The most widely quoted study of humans is a 2009 trial of 175 people who consumed a drink containing 0, 1, or 2 tablespoons of vinegar each day. After three months, those who consumed vinegar had modest weight loss (2 to 4 pounds) and lower triglyceride levels than those who drank no vinegar. Another small study found that vinegar consumption promoted feeling fuller after eating, but that it did so by causing nausea. Neither of these studies (and none I could find in a medical literature search) specifically studied apple cider vinegar.  A more recent study randomly assigned 39 study subjects to follow a restricted calorie diet with apple cider vinegar or a restricted calorie diet without apple cider vinegar for 12 weeks.  While both groups lost weight, the apple cider vinegar group lost more.  As with many prior studies, this one was quite small and short-term.

    In all, the scientific evidence that vinegar consumption (whether of the apple cider variety or not) is a reliable, long-term means of losing excess weight is not compelling. (On the other hand, a number of studies suggest that vinegar might prevent spikes in blood sugar in people with prediabetes and type 2 diabetes by blocking starch absorption — perhaps that’s a topic for another day.)  Even among proponents of apple cider vinegar for weight loss or other health benefits, it’s unclear when to drink apple cider vinegar (for example, whether there is particular time of day that might be best?) or how much apple cider vinegar per day is ideal.

    Is there a downside to the apple cider vinegar diet?

    For many natural remedies, there seems to be little risk, so a common approach is "why not try it?" However, for diets with high vinegar content, a few warnings are in order:

    Vinegar should be diluted. Its high acidity can damage tooth enamel when sipped "straight" — consuming it as a component of vinaigrette salad dressing is a better way.

    It has been reported to cause or worsen low potassium levels. That’s particularly important for people taking medications that can lower potassium (such as common diuretics taken to treat high blood pressure).

    Vinegar can alter insulin levels. People with diabetes should be particularly cautious about a high vinegar diet.

    So what?

    If you are trying to lose weight, adding apple cider vinegar to your diet probably won’t do the trick. Of course, you’d never suspect that was the case by the way it’s been trending on Google health searches. But the popularity of diets frequently has little to do with actual evidence. If you read about a new diet (or other remedy) that sounds too good to be true, a healthy dose of skepticism is usually in order.

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    Disclaimer:

    As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

    Source : www.health.harvard.edu

    Apple cider vinegar for weight loss

    Proponents tout apple cider vinegar as a weight-loss aid, but there's little proof that it works.

    Source : www.mayoclinic.org

    Can Apple Cider Vinegar Help You Lose Weight?

    Apple cider vinegar has many impressive health benefits. This article explores whether adding it to your diet can help you lose weight.

    NUTRITION

    Can Apple Cider Vinegar Help You Lose Weight?

    Written by Franziska Spritzler on August 24, 2018

    We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

    Apple cider vinegar has been used as a health tonic for thousands of years.

    Research shows it has many health benefits, such as lowering blood sugar levels.

    But can adding apple cider vinegar to your diet also help you lose weight?

    This article explores the research behind apple cider vinegar and weight loss. It also provides tips on incorporating apple cider vinegar into your diet.

    What Is Apple Cider Vinegar?

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    Apple cider vinegar is made in a two-step fermentation process (1

    Trusted Source Trusted Source ).

    First, apples are cut or crushed and combined with yeast to convert their sugar into alcohol. Second, bacteria is added to ferment the alcohol into acetic acid.

    Traditional apple cider vinegar production takes about one month, though some manufacturers dramatically accelerate the process so that it takes only a day.

    Acetic acid is the main active component of apple cider vinegar.

    Also known as ethanoic acid, it is an organic compound with a sour taste and strong odor. The term acetic comes from acetum, the Latin word for vinegar.

    About 5–6% of apple cider vinegar consists of acetic acid. It also contains water and trace amounts of other acids, such as malic acid (2

    Trusted Source Trusted Source ).

    One tablespoon (15 ml) of apple cider vinegar contains about three calories and virtually no carbs.

    SUMMARY

    Apple cider vinegar is made in a two-step fermentation process. Acetic acid is the vinegar’s main active component.

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    Acetic Acid Has Various Benefits for Fat Loss

    Acetic acid is a short-chain fatty acid that dissolves into acetate and hydrogen in your body.

    Some animal studies suggest that the acetic acid in apple cider vinegar may promote weight loss in several ways:

    Lowers blood sugar levels: In one rat study, acetic acid improved the ability of the liver and muscles to take up sugar from the blood (3

    Trusted Source Trusted Source ).

    Decreases insulin levels: In the same rat study, acetic acid also reduced the ratio of insulin to glucagon, which might favor fat burning (3

    Trusted Source Trusted Source ).

    Improves metabolism: Another study in rats exposed to acetic acid showed an increase in the enzyme AMPK, which boosts fat burning and decreases fat and sugar production in the liver (4

    Trusted Source Trusted Source ).

    Reduces fat storage: Treating obese, diabetic rats with acetic acid or acetate protected them from weight gain and increased the expression of genes that reduced belly fat storage and liver fat (5

    Trusted Source Trusted Source , 6 Trusted Source Trusted Source ).

    Burns fat: A study in mice fed a high-fat diet supplemented with acetic acid found a significant increase in the genes responsible for fat burning, which led to less body fat buildup (7

    Trusted Source Trusted Source ).

    Suppresses appetite: Another study suggests acetate may suppress centers in your brain that control appetite, which can lead to reduced food intake (8

    Trusted Source Trusted Source ).

    Although the results of animal studies look promising, research is needed in humans to confirm these effects.

    SUMMARY

    Animal studies have found that acetic acid may promote fat loss in several ways. It can reduce fat storage, increase fat burning, reduce appetite and improve blood sugar and insulin response.

    Apple Cider Vinegar Increases Fullness and Reduces Calorie Intake

    Apple cider vinegar may promote fullness, which can decrease calorie intake (9

    Trusted Source Trusted Source , 10 Trusted Source Trusted Source ).

    In one small study in 11 people, those who took vinegar with a high-carb meal had a 55% lower blood sugar response one hour after eating.

    They also ended up consuming 200–275 fewer calories for the rest of the day (10

    Trusted Source Trusted Source ).

    In addition to its appetite-suppressing effects, apple cider vinegar has also been shown to slow the rate at which food leaves your stomach.

    In another small study, taking apple cider vinegar with a starchy meal significantly slowed stomach emptying. This led to increased feelings of fullness and lowered blood sugar and insulin levels (11

    Source : www.healthline.com

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