What is the Apple Cider Vinegar Diet
Apple cider vinegar has been associated with many beneficial properties recently, with weight loss being one of them. You can now find apple cider vinegar not only in the condiment section of your local grocery store, but the supplement section too. While many tall tales have been spun about the benefits of apple cider vinegar, some proving its benefits and some disproving it, there is not a lot of medical research to affirm it as a real weight loss solution. There have been smaller studies that vaguely show that the apple cider vinegar may be useful in fighting obesity, but no major conclusions as of yet. Apple cider vinegar is made with fermentation, the process where the sugar found in a food is broken down by yeast and bacteria. During the first part of fermentation, the sugar is made into alcohol. If this alcohol is allowed to ferment farther, it will become vinegar.
How the Apple Cider Vinegar Diet Works
Since apple cider vinegar has yet to be proven as an official weight loss solution, there is no official way it works. Some dieters consume two tablespoons before each meal and bedtime, mixed in juice or water. When the apple cider vinegar is in tablet form, a dosage of 285 milligrams is taken in one or two pills. The claim is that apple cider vinegar will help you burn more fat before it can be stored, and also reduces your appetite.
What Experts Say about the Apple Cider Vinegar Diet
Most claims that are made about the benefits of the apple cider vinegar diet have not been backed up by evidence. More claims have been disproven than proven. Even studies that show that apple cider vinegar has some benefits still do not prove it to be as beneficial as claimed. The studies are about different health benefits that apple cider vinegar is supposed to help. The best researched is the benefits that apple cider vinegar has for those with diabetes. Some studies have shown that apple cider vinegar will help to lower glucose levels. One that was conducted in 2007 looked at seven people who had type two diabetes. The participants who consumed two tablespoons before bed had glucose levels that were four to six percent lower in the morning.
This effect of apple cider vinegar has been shown to reduce hunger when consumed along with a piece of bread before each meal. This was shown in a study of twelve people in a 2005 study. While the results are promising, they are only small studies and larger, wider scale studies need to be conducted with more participants. While there has been wider success in studies in labs done on cells and animals, there still needs to be larger studies including people. Nutritionists do not believe that apple cider vinegar has any real effectiveness on weight loss. Those who back apple cider vinegar as a weight loss solution do not have enough hard evidence to back it up for nutritionists and other health experts to back it as something that will help burn fat or suppress the appetite.
These health experts have concluded that while using apple cider vinegar will not harm most people, it does not have any real weight loss benefits. Also, it can cause problems in some people. The acidic content in apple cider vinegar is extremely high. This can cause irritation in the throat if drank often or in large amounts. Also, apple cider vinegar has a high rate of interaction with certain medications and supplements, especially insulin and diuretics. The interaction can cause potassium levels to drop. The experts conclude that there is no one magic solution to weight loss. To lose weight in a healthy manner and burn fat, you have to burn more fat and calories every day than you take in. This is only done successfully by eating a diet that is balanced, one that includes whole grains, fruits, vegetables, and lean protein. Also, it is important that dieters have the proper amount of physical activity in their daily routine.
Sample Apple Cider Vinegar Diet Meal Plan
There is no real meal plan for the apple cider vinegar diet. The diet just calls for you to consume two to three tablespoons of apple cider vinegar before each meal and at bed time. This can be done by placing it in water or juice and drinking it, or by taking two capsules of apple cider vinegar supplements.