Four ways Apple cider vinegar helps in weight loss

Vinegar for weight loss!! You might think it is another fad ingredient floating in the wellness industry. Health and fitness enthusiasts have experimented with various ingredients, food, and fad diets to stay fit and healthy. Apple cider vinegar is one such ingredient that has gained popularity in recent times. What is the science behind it, or is there any evidence supporting the weight loss by drinking vinegar? Let us find out.

What is the secret ingredient?

Apple cider vinegar comes from apples that have been crushed, distilled, and then fermented. The natural sugars in crushed apples are fermented along with yeast to create alcohol in ACV. Naturally produced bacteria feed on the alcohol made from apples to form acetic acid. And it’s acetic acid that is the secret behind ACV’s rise to fame as a weight loss mantra. Apple cider vinegar contains around 5% or 6% acetic acid.

The science behind ACV and weight loss

1. Appetite-suppressant

   There are various approaches to weight loss. One of the ways to tackle overeating which leads to weight gain, is by suppressing the appetite. The acetic acid present in ACV suppresses your appetite. When you do not feel hungry, you eat less and consume fewer calories — simple logic. Acetate has a direct role in appetite regulation and helps you to walk the weight loss path without constantly being in a battle of willpower with your hunger pangs.

2. Increases satiety

   ACV increases the satiety and delays the stomach emptying. When you are satiated or feel full, you are less likely to binge or look for extra calories. Studies conducted show that vinegar supplementation lowers glucose and insulin responses and increases satiety. The result, lesser mindless eating and lesser unhealthy consumption.

3. Regulate blood glucose level

   Weight gain decreases the insulin sensitivity in an individual. ACV can improve insulin sensitivity and lower blood sugar spikes. Vinegar present in ACV can help in preventing a rapid rise in blood glucose. Blood glucose increases after eating a high carbohydrate meal and causes a sudden spike causing you to feel that tell-tale rise and fall in energy throughout the day. This blood sugar spike causes your body to produce lots of insulin, which causes insulin insensitivity. With ACV consumption there is a notable steading of blood glucose levels.

4. Reduces visceral fat

   Fat on the belly or tummy is known as visceral fat. It is located in the abdominal area and surrounds the vital organs like the stomach, intestines, liver, and pancreas. This kind of fat accumulation puts you a greater risk for hypertension and heart disease. Fat on the abdominal area is the hardest to go. A study conducted on acetic acid (vinegar) shows that it could reduce visceral and subcutaneous fat. Bodyweight, BMI, waist circumference, and serum triglyceride levels were significantly lower with acetic acid intake. The offtake, you help your body get fitter without fighting harder.

Your daily ACV Ritual

Many people drink apple cider vinegar in the morning. As it is acidic it can only be consumed after diluting with water. It has a pungent taste, not very palatable, and not everyone likes the taste. Another con can be deterioration of the teeth because of drinking ACV. Looking at the benefits of ACV in weight loss and health management, there are now new, more palatable options like ACV gummies are available in the market. Apple cider vinegar gummies are a tasty, simple, and easy-to-use format that can gift you the benefits without the harsh taste or the dental impact. Softer on the digestive system, delicious ACV gummies can become a healthy habit that is actually an enjoyable part of your daily morning ritual.

References

Ms. Misbah Wasi

Functional Nutrition Specialist ,Scientific & Regulatory Advisor for Health Supplements

Misbah Wasi is a seasoned professional in the field of Nutrition Science and Food Regulation for over 13 years.

Currently she is lending her expertise in the area of Health Supplements and Nutraceuticals, and is an active member of Standards Review Group (SRG) - Nutraceuticals FSSAI.