Weight loss: Apple cider vinegar can help burn fat fast – expert shares important advice
Apple cider vinegar is commonly used for salad dressings, seasonings and incorporated into dishes. It can help assist in the weight loss journey and has been used for thousands of years. Dr Deborah Lee has shared her tips with the Express.co.uk on how to consume it and the best times of the day to drink the popular condiment.
Dr Deborah Lee explains: “In 2009, one Japanese randomised controlled trial reported some favourable results about the dietary intake of vinegar on weight loss. In this study, the vinegar used was apple cider vinegar.
“Over a 12-week period, 155 obese participants (BMI 25-30) were divided into 3 groups – vinegar 15 ml per day, vinegar 30 ml per day, or no vinegar.
“By week 4, reductions in BMI and Body Fat Ratio (BFR) was seen to decrease in the vinegar group. By 12 weeks this was statistically significant. Waist circumference and, waist-hip ratio, and blood levels of triglycerides all started to decrease from week 8.
“Over the study period, those drinking daily vinegar had a reduction in body weight between 1-2 kg.
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“There were similar reductions in visceral and subcutaneous fat. Because the calorie content of the meals, and exercise levels, were the same in all three groups, the authors felt the weight loss was likely to be due to the weight-losing effects of the vinegar. Loss of visceral fat is known to reduce risk factors for metabolic syndrome.”
Visceral fat also known as belly fat can be extremely hard to shed because of the amount of fat cells held around the stomach area. Even with exercise, some find it hard to lose.
The expert continues: “They also commented that although the weight loss observed was only modest, each extra 1 kg of weight has been shown to increase the risk of death from cardiovascular disease by 1-1.5%.
“A regular intake of 15 ml vinegar may well have overall health benefits. The degree of weight loss was shown to be dose-dependent on how much vinegar was consumed.
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“Vinegar – otherwise known as acetic acid – directly inhibits specific genes responsible for fat synthesis and also down-regulates various genes associated with the production of triglycerides. It also stimulates the oxidation (breakdown) of free fatty acids.
Dr Lee explains the vinegar should always be diluted.
She says: “If drunk neat it has been shown to cause caustic burns in the oesophagus.
“There have been rare case reports of low potassium levels in people who drink excessive amounts of vinegar.
“Making vinegar a regular part of our diet, it seems, may well be a useful tool in our long-term battle to lose weight, and keep it off.”
Healthline recommends that a daily dosage of apple cider vinegar ranges from one to two tablespoons but should not exceed this.
Some evidence suggests that drinking small amounts of apple cider vinegar before bed may help lower morning blood sugars but in terms of weight loss Healthline recommends drinking it before meals.
Apple cider vinegar can also help curb sugar cravings which will help in the weight loss journey and reduce the temptation for snacking throughout the day.
Apple cider vinegar’s benefits exceed weight loss and can help lower cholesterol and help regulate blood sugar levels after meals.
However some people aren’t convinced that apple cider vinegar does help lose you lose weight and those taking it should be mindful of the risks.
Tara Gadre, co-founder of gym Strength House and Wellbeing Contributor at Tictrac commented: ““Apple cider vinegar is often touted as a method for weight loss, but there is actually little scientific research to support this claim. Previous studies have shown that administering acetic acid, which is found in apple cider vinegar, could potentially increase fatty acid oxidation, however, more research is necessary before claims of weight loss can be made.
“The main component of weight loss is understanding energy balance by creating a calorie deficit, so while apple cider vinegar may be great as a salad dressing, understanding this principle and seeking help and support from a professional nutritionist or dietician is the best way to lose weight.”
A calorie deficit is when you are burning more calories than you are consuming. This inevitably helps you lose weight because you are eating less food and less calories. Your calorie deficit can be increased with regular exercise and healthy foods.
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