Apple Cider Vinegar (ACV) is a type of vinegar that is made from fermented apples, and has been lauded for its health benefits for centuries. While some may be skeptical of its purported effects, research has shown that incorporating ACV into your diet may indeed assist in reaching your goal weight. Here’s how:
1. ACV suppresses appetite
ACV can help to reduce feelings of hunger and increase feelings of fullness. A study conducted on 12 individuals found that those who consumed ACV with a high-carb meal reported feeling fuller and had lower blood sugar levels, compared to those who did not consume ACV.
According to a review of studies conducted on the effects of ACV on appetite regulation, it was found that ACV can suppress appetite by slowing down the rate at which food leaves the stomach. This, in turn, can result in reduced calorie intake, leading to weight loss.
2. ACV regulates blood sugar levels
One of the main benefits of ACV is its ability to regulate blood sugar levels. This is especially important for those looking to lose weight as high blood sugar levels can result in weight gain, particularly around the midsection.
A study published in the Journal of Evidence-Based Integrative Medicine found that ACV can help to lower post-meal blood sugar levels in individuals who are insulin resistant. Another study published in Diabetes Care found that consuming ACV before meals significantly improved insulin sensitivity and reduced blood sugar levels in individuals with type 2 diabetes.
3. ACV can boost metabolism
ACV has been found to increase the metabolic rate, which means that your body will burn more calories at rest. This can lead to faster weight loss as your body is using more energy.
According to a study published in Bioscience, Biotechnology, and Biochemistry, consuming ACV resulted in increased fat burning in individuals who were overweight. Another study found that consuming ACV with a meal can increase the number of calories burnt by up to 4%.
4. ACV can reduce fat storage
ACV has been found to reduce the accumulation of fat in the body. This is due to the acetic acid found in ACV which has been found to inhibit the production of fat in the liver.
A study published in the Journal of Agricultural and Food Chemistry found that mice who were fed a high-fat diet and given ACV had lower body weight gain and fat accumulation than those who did not receive ACV. Another study found that consuming ACV had a similar effect on reducing body fat in humans.
In conclusion, incorporating ACV into your diet can be an effective way to help reach your goal weight. ACV can suppress appetite, regulate blood sugar levels, boost metabolism, and reduce fat storage. While it may not be a magic solution for weight loss, the evidence suggests that it can be a useful tool when combined with a healthy diet and regular exercise.