Apple Cider Vinegar for Weight Loss. How it works.
Introduction
Apple cider vinegar for weight loss has become very popular today when it comes to natural weight loss remedies, but how did all this start, and does it really work?
Sometime in the mid-twentieth century, a health food movement pioneer by the name Paul Braggs strongly advocated for a raw food diet (as well as the use of fresh juices, untreated water, and vigorous exercise) for improving and maintaining good health. He also preached for the use of apple cider vinegar, especially with honey as a healing beverage. His family went on to produce their own apple cider vinegar from the apples they grew and used it as a staple in their diet. Having experienced the benefits of apple cider vinegar, Paul Braggs went ahead and published several books on the health benefits of apple cider vinegar.
Types of Apple Cider Vinegar
Apple cider vinegar comes in two main types; Raw apple cider vinegar and Pasteurized Apple Cider Vinegar.
Raw Apple Cider Vinegar
This is the natural form of apple cider vinegar which is known for its strong flavour and taste. Raw apple cider vinegar contains “mother of vinegar” which gives it a cloudy appearance as well as being bright and amber. Mother of vinegar consists of strands of proteins, enzymes, and friendly bacteria that turn alcohol into acetic acid with the help of oxygen from the air.
Pasteurized Apple Cider Vinegar
Pasteurization refers to a process applied to foods by treating them with mild heat, usually to less than 100 °C, to eliminate pathogens and extend shelf life. During pasteurization, apple cider vinegar is exposed to a high temperature to make it unsuitable for unwanted microorganisms.
Typically, pasteurized apple cider vinegar is clear in its appearance due to the absence of the “mother of vinegar”. Because of this, pasteurized apple cider vinegar does not offer the same level of health benefits as raw apple cider vinegar. On the other hand, pasteurized apple cider vinegar mostly has a longer shelf life than raw apple cider vinegar.
Apple Cider Vinegar for Weight Loss
Apple cider vinegar has become popular and is known for its ability to cut down fats and help with weight loss. Fats are important in keeping us healthy and one thing it does for us is to provide a storehouse of fuel that we can draw on for our daily activities. However, saturated fats mainly from animal sources do not provide significant health benefits but only contribute to things like high cholesterol levels which increases the risk of developing heart diseases and stroke.
Another way apple cider vinegar contributes to weight loss is through the role it plays in helping to regulate blood sugar levels in our body. Healthy blood sugar levels tend to suppress hunger and may help control your diet.
Apple cider vinegar may also help suppress appetite. It contains enzymes and acetic acid which balances and normalizes the acid levels in the stomach, reducing the cravings for food and ultimately reducing your appetite.
In a scientific study involving 39 participants, the beneficial effects of apple cider vinegar on weight management were investigated. The study highlighted that the co-administration of apple cider vinegar and restricted-calorie diet decreased body weight and BMI. The study also highlighted that co-administration of apple cider vinegar and a restricted-calorie diet resulted in a decrease in hip circumference as well as a beneficial effect on appetite reduction.
Source: https://www.sciencedirect.com/science/article/abs/pii/S1756464618300483
There are numerous examples and testimonies from people (all over the internet) that have successfully lost significant weight by using Apple cider vinegar. However, clinical studies of apple cider vinegar for weight loss have not produced the same set of results and have not consistently shown significant weight loss across diverse groups in different geographies.
Final Thoughts
Apple cider vinegar does not appear to have any magical powers nor is it the magic pill for weight loss. It however, plays a significant role in helping to reduce body weight when combined with a healthy diet that consists of fresh organic fruits and vegetables. It is important to be critical of any approach that claims you can lose weight without decreasing calories, eating healthy, or increasing physical activity. When considering apple cider vinegar for weight loss, it is important to note that raw apple cider vinegar is natural – it’s not a drug or some miracle fat burner. It is a supplement – a natural remedy that can be used and applied in many ways to help you achieve better health.
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References
Bragg, P. and Bragg, P., n.d. Bragg Apple Cider Vinegar Miracle Health System.
McGrath, S., 2015. Apple Cider Vinegar For Health And Beauty. New York, NY: Skyhorse Publishing.
https://www.sciencedirect.com/science/article/abs/pii/S1470204502008495
https://www.aafp.org/afp/2004/1101/p1731.html
