The industry’s search for the ultimate weight loss tool continues.
And recently, the hype train visited a little liquid substance known as Apple Cider Vinegar.
And boy, has it been quite the hype.
As with any weight loss sensation, the media goes nuts about it and claims that you MUST
drink apple cider vinegar if you want any chance to fit in your flashy skinny jeans.
So, is it actually worth all the hype, or is it just the next butter in your coffee?
Let’s take a closer look.
Apple cider vinegar comes from the fermentation of apples into apple cider then the fermentation
of apple cider into its vinegar form.
Along with the vinegar, some unfiltered forms also contain a slime-like substance known
as ‘mother of vinegar.’
Mother of vinegar, itself, has unsubstantiated claims such as curing acne, alleviating indigestion,
and containing antibacterial properties.
Some even claim it’s the reason why apple cider vinegar can help you lose weight.
But the main ingredient in apple cider vinegar, and all vinegars for that matter, is the substance
known as acetic acid.
And, par for the course, there are unsubstantiated claims of acetic acid benefits, such as preventing
cancer and also curing acne.
Granted, there is research suggesting potential benefits, such as suppressing glucose absorption
speed, which can improve insulin sensitivity for diabetics, and also improving blood lipid
profiles.
But the main focus here is weight loss.
And with that focus, outside of some studies suggesting apple cider vinegar can increase
fullness, all of the hype and lore leads to one well-made study from Japan back in 2009.
In this double-blind study, 175 obese but healthy subjects were given either 0, 15,
or 30 milliliters of apple cider vinegar daily.
After 12 weeks, they found that body weight was “significantly lower in both vinegar
intake groups than in the placebo group.”
Or, at least that’s what’s stated in the abstract.
And, I would wager, that was the line that many people took and ran with to suggest apple
cider vinegar to be a great weight loss tool.
But, let’s actually look at the study in more detail.
Although it is true that the vinegar groups did lose weight, and has been theorized to
be because of increased AMPK activation, which induces fat energy breakdown, the amount of
weight loss was only on average 1.2 and 1.9 kilograms over 12 weeks.
That’s only 0.4 and 0.6 kilograms, or 0.9 and 1.4 pounds a month.
That’s it.
Granted, it’s better than nothing, but rather unexceptional, especially for such strong
hype.
On top of this, the weight the subjects lost were all gained back in only 4 weeks.
Not only that, many improved health markers, such as improved blood pressure, cholesterol
levels, and body fat were reversed as well.
Even to achieve the small amount of weight loss, it will require prolonged consistent
consumption, which itself has not been deemed safe, with some reporting that it might induce
low potassium levels.
Which, funny enough, is also unsubstantiated.
But, if you choose to do so, it’s been suggested to take 1 to 2 tablespoons per day, preferably
split among each of your meals.
But the results are clear: For weight loss, apple cider vinegar is just not that effective.
What do you think about apple cider vinegar?
Does it work for you?
Do you think this video is absolutely wrong?
Let me know in the comments!
As always, thanks for watching!