Although many fad diets that create rapid weight loss have come and gone over the years, it is encouraging that apple cider vinegar‘s effect on weight loss is still as reliable as ever. You may have even seen an apple cider vinegar diet plan advertised, and you can find many apple cider vinegar for weight loss programs and products in stores and online.
But what exactly is happening when we take apple cider vinegar?
And how is it helping you lose weight right now?
Here are 3 weight loss facts of taking apple cider vinegar, supported by scientific research:
- Suppressed Appetite
- Increased Metabolism
- Improved Digestion
When it comes to weight loss, studies have found that taking apple cider vinegar with a balanced diet has been shown to increase participants satiety (feelings of fullness). (1) Subjects who took apple cider vinegar ended up consuming fewer calories throughout the course of the day..without consciously trying to.
This means that without even knowing it you are consuming fewer calories throughout the day, and those missed calories can stack up over time to achieve your weight loss goals.
Another study of obese people found that a daily consumption of apple cider vinegar resulted in significant weight loss. Participants showed less body fat, lower blood triglycerides, and smaller waist circumferences. (2)
Take that body fat!
Trying to burn fat faster? Well, your metabolism is a driving force in speeding up the weight loss process. If you want to lose weight from fat cells, those cells need to store fewer calories than they release. (3) What this means is that you need to get your body into a ‘fat burning’ state instead of a ‘fat storing’ state by consuming the foods that help lower the concentration of glucose in in your body.
The acetic and malic acid in apple cider vinegar when consumed before a meal has been shown to help increase your metabolic rate, ensuring that your body is in a ‘fat burning’ state while digesting the foods you just consumed.
Weight loss here we come!
Being rich in acetic acid, ash, and malic acid is what makes apple cider vinegar a powerhouse for your digestive system and speeding up your weight loss goals. Some of the most common health issues today stem from your digestive system which includes heartburn, acid reflux, stomach ulcers and other digestive problems. Millions of people suffer from digestive problems everytime they have a meal – relying on potentially harmful pharmaceutical drugs to alleviate their symptoms. However, that’s just it – these drugs alleviate they don’t get rid of the problem at its core.
Taking apple cider vinegar with meals can give your digestive system and stomach the extra needed acid to break down food properly without causing any issues. Most common digestion issues stem from the stomach not having enough acid in the first place to properly do its job.
One of the main properties of the cobweb-like substance aka ‘The Mother” found in raw apple cider vinegar is called “apple pectin fiber”, which prepares the entire gastrointestinal tract. (4) Easing your bowels helps take care of bloating, gas, stomach cramps, and constipation. To boot – the acetic acid in apple cider vinegar also helps your digestive system absorb all the key minerals in your food.
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- “Vinegar supplementation lowers glucose and insulin responses – NCBI.” https://www.ncbi.nlm.nih.gov/pubmed/16015276
- “Vinegar intake reduces body weight, body fat mass, and serum … – NCBI.” 7 Aug. 2009, https://www.ncbi.nlm.nih.gov/pubmed/19661687
- “The Science Behind Fat Metabolism – KetoSchool.” 2 Jan. 2016, https://ketoschool.com/the-science-behind-fat-metabolism-60f7a3f678d0
- “Pectin supplement benefit, apple and grapefruit – Ray Sahelian, M.D..” http://www.raysahelian.com/pectin.html