When we’re trying to lose weight as quickly as possible, we often find ourselves turning towards the internet for advice. After all, if you can find a simpler solution for losing excess pounds, then there’s a good chance you’ll want to take it. Although getting your exercise and dieting habits right is key to making sure that you get the body of your dreams, it’s worth noting that there are fat burners, intermittent fasting techniques, and training solutions that could potentially speed up the path to your goals. That’s why so many people come to me, Marc Dressen, asking about the benefits of apple cider vinegar. Some experts suggest that a few tablespoons of apple cider vinegar each day could be enough to help you lose weight safely by reducing your appetite, increasing your fat burning abilities and more. Unfortunately, that might not be the case. So, what’s the truth? Well, as you’ll discover in this article, the research suggests that although apple cider vinegar can be helpful at reducing your appetite, the results aren’t big enough to really minimise your calorie intake and enhance your weight loss. Additionally, apple cider vinegar has no direct impact on your fat burning ability or fat metabolism. By the time we finish this article, you’ll know everything there is to know about apple cider vinegar, and why you might not be able to use it to speed up your weight loss.
What is Apple Cider Vinegar?
Before we start discussing the impact that Apple Cider Vinegar can have on your weight loss goals, it’s important to understand what we’re really talking about. Apple cider vinegar is a form of vinegar made from fermented apples. If you haven’t heard of fermentation before, it’s a process that converts the sugars in organic substances into alcohol. In order to make apple cider vinegar, people combine sugar, water, and apple chunks, and leave the mixture ferment for several weeks. When the mixture is thoroughly fermented, the apple chunks are removed, and the liquid is filtered and bottled with plenty of pasteurisation. As apples ferment, several compounds can be released, which includes the acetic acid which gives vinegar it’s flavour.
Does Apple Cider Vinegar Help You Lose Weight?
There are people who believe that apple cider vinegar is some kind of miracle cure, capable of improving various aspects of your health while warding off illness and ensuring you get the muscles of your dreams. Weight loss is one of the most significant benefits used to sell apple cider vinegar. Vendors suggest that the substance can help you to get the body you want by stabilising blood sugar levels, increasing insulin sensitivity, reducing appetite, and burning body fat.
Can ACV Reduce Body Fat?
Let’s begin our exploration of the potential of Apple Cider Vinegar by asking whether it can really get rid of excess body fat. Research has found that when rats received a high-fat diet while getting regular doses of apple cider vinegar they gained less weight. However, rats aren’t the same as people, and the effects have not yet been proven in humans.
Can ACV Eliminate Appetite?
Research suggests that apple cider vinegar can improve your feeling of fullness after eating a meal. This could discourage overeating, and improve your chances of losing weight. However, the details aren’t very impressive. In fact, one of the main reasons why apple cider vinegar reduces appetite in people who want to lose weight is that it makes them nauseous. At the same time, the results aren’t as powerful as you might hope. One study conducted with 175 obese subjects discovered that following three months of drinking two tablespoons of apple cider vinegar per day, the people involved lost about 4 pounds on average. If those individuals had simply followed a proper meal plan instead, they could have lost more than 15 pounds in the same period.
What about Insulin and Blood Sugar?
There is some evidence that apple cider vinegar might be helpful at controlling blood sugar. Research shows that combining a carbohydrate-rich meal with ACV can reduce the impact of carbs on blood sugar levels. However, there are problems with the theory that this will also enhance your body composition. The effects of apple cider vinegar on blood sugar typically only last a couple of hours, at which points, levels begin to rise again. In other words, the spike in blood sugar that happens after a high-carb meal isn’t prevented, it’s just delayed for a little longer. Additionally, the process only happens because ACV slows the rate at which food passes through the stomach. In terms of insulin sensitivity, there are studies that show that apple cider vinegar can improve insulin sensitivity in people with diabetes or pre-diabetes. However, the same effects weren’t present in people without diabetes. Insulin sensitivity refers to how well the body can respond to the hormone insulin. The more sensitivity you have, the better you will be able to absorb glucose. However, if your body is resistant to insulin signals, then you’ll have more glucose in your bloodstream for longer, which can harm your health and increase fat storage problems. In reference to losing weight, studies show that reducing your weight can improve your insulin sensitivity, rather than it going the other way around. This means that insulin sensitivity is a side effect of losing weight, rather than a driving factor in improving body composition. This means that even if we could prove that apple cider vinegar makes your body more insulin sensitive, this wouldn’t mean that you’ll lose fat faster.
Finishing Thoughts on Apple Cider Vinegar
At the end of the day, research suggests that apple cider vinegar probably isn’t going to help you to lose weight any time soon. It’s no good at burning body fat, and although it can change your average calorie intake very slightly, the effects are hard to notice. When it comes to insulin sensitivity and blood sugar, the effects are marginal and meaningless too, which means that there aren’t many benefits for ACV when it comes to weight loss. Instead of putting stock in this solution, we recommend using regular diet and exercise to ensure more measurable results.
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