One of the most popular and commonly known benefits of apple cider vinegar is weight loss. A healthy and balanced body, with a good shape is not a fad anymore. Rather, it is a present day need and quite rightly so because a higher BMI makes one prone to conditions like hypertension, diabetes, cardiac ailments, hormonal imbalance and arthritis. Amongst these, we must not forget what a distorted body image can do to the self esteem of a person who runs the risk of developing social anxiety and/or depression.
With nearly 1.6 billion individuals having excessive body weight and the associated health risks, obesity has sure become the 21st century epidemic like always feared.
Hence, weight management is one of the most important areas of focus for us. That is precisely why people are hitting gyms, exercising for hours on stretch, are following endless diet routines and doing what not to prevent weight gain or to lose the extra pounds.
This is such a blind chase currently that many ignorant people fall prey to unhealthy practices and end up starving or torturing themselves. Now if a ‘wonder food’ were to aid this task, wouldn’t that be a healtfelt prayer answered!!!
Hola dear people!! Here is apple cider vinegar for you, a magical potion that even hollywod celebrities like Katy Perry, Hillary Duff and Scarlett Johansson swear by. It has been established through research that apple cider vinegar aids in weight loss. Here is a mention of a few studies supporting this fact:
- It has been quoted by the renowned dietician Tanya Zuckerbrot that drinking ACV before a carb-rich meal can reduce blood sugar spikes that would usually occur after eating. This naturally prevents weight gain.
- In a Swedish Study, it was found that individuals having consumed vinegar with a meal reported feeling a higher level of satiety after eating than those who did not consume vinegar. This was corroborated by the registered dietitian Erin Palinski-Wade, RD, CDE, author of Belly Fat Diet For Dummies.
- In 2009, a study was published by The Bioscience, Biotechnology and Biochemistryjournal which found that drinking apple cider vinegar for just three months caused significant declines in body weight, abdominal fat, waist circumference, and triglycerides.
- A study in mice fed a high-fat diet supplemented with acetic acid found a significant increase in the genes responsible for fat burning, which led to less body fat buildup.
Having established the usefulness of ACV in weight management, let us understand how it works.
ACV makes you feel full
Taking apple cider vinegar prior to any meal, gives a felling of fullness that even lasts for hours. This satiety leads individuals to consumption of lesser number of calories throughout the day. The same phenomenon has been supported by the afore-mentioned Swedish study where subjects actually reported a fuller belly after taking ACV.
It controls your appetite
Regular intake of ACV has an impact on the appetite. It is known to have reduced the same. It is believed that the acetic acid present in apple cider vinegar is a natural appetite suppressant. Thus, there are lesser cravings and a lower intake of calories overall.
ACV consumption affects the digestion
The acetic acid in ACV also affects the process of digestion. With the help of acetic acid, certain enzymes like disaccharidases are blocked. Actually these enzymes cause starches to break down and hence be absorbed into the blood stream. Once they are blocked, the body gets rid of any extra carbohydrates it could accumulate.
It breaks the body fat
Apple cider vinegar causes the increase of an enzyme called AMPK which boosts fat burning and reduces fat and sugar production in the liver. Also, there has been evidence supporting the phenomenon that ACV can cause production of fat burning genes. Acetic acid leads to faster burning of accumulated fat in the body.
It aids in Insulin regulation
The acetic acid slows down the conversion of complex carbohydrates into sugar. As the consumed food takes longer to process and digest, there are lesser chances of sugar and starch being absorbed into the bloodstream. Thus, the blood sugar levels are maintained. Once there is an appropriate amount of sugar in the blood, there are lesser cravings and a lower caloric intake.
With such promised benefits, apple cider vinegar is a must-try by all health enthusiasts. Yet, it must be seen as an aid that boosts fitness along with regular diet and exercise.