With the summer right around the corner, many of us are anxious to shed off a few pounds before beach season arrives. We are watching what we eat, making healthier nutritional choices and putting in extra time and effort at the gym. However, regardless of having a healthier nutritional intake many still struggle with portion control. For most it is challenging to cut portion sizes down without feeling hungry throughout the day. If you are one of these people, then you might want to consider heading to your local grocery store and picking up some apple cider vinegar.
What is apple cider vinegar? Apple cider vinegar is the fermented juice of crushed apples. It contains acetic acid and nutrients such as B vitamins and vitamin C and other antibiotics. This substance has also been known to aid the digestive tract.
Does ACV taste good and can I add anything to it? When used properly, this product has been found to be an effective appetite-suppressant—however the taste may not be so appealing to some, unfortunately. Therefore, it may be wise to put a small amount of honey or squeezed lemon in the drink.
How does ACV act as an appetite-suppressant? Research published in the Journal of Functional Foods studies participants who drank a tablespoon of ACV mixed with 8 ounces of water prior to eating. The results demonstrated that the participants that consumed the substance had lower blood glucose levels compared to participants who didn’t consume the solution. “Acetic acid, the main component in vinegar, may interfere with the body’s ability to digest starch,” says lead study author Carol Johnston, PhD, associate director of the School of Nutrition and Health Promotion at Arizona State University. “If you’re interfering with the digestion of starch, less is being broken down into calories in the bloodstream. Over time, that might cause a subtle effect on weight,” says Johnston.
A few other studies back up the theory: Consuming two teaspoons of apple cider vinegar before eating a bagel and juice was shown to reduce blood sugar spikes in a 2009 Annals of Nutrition & Metabolism study, while Japanese research published that same year associated vinegar consumption with lower body weight, BMI, weight circumference, and serum triglycerides.
It is important to note that this solution is acidic and may temporarily disrupt the body’s acid-base levels, possibly leading to some gastric reflux in rare scenarios
Regardless of what techniques you use to lose weight, it is important to remember that making healthy food choices (eating the right percentages of your macronutrients: carbohydrates, proteins and fats), spacing out your meals, eliminating simple sugars and high sodium foods from the diet, eating three meals a day with small snacks in between, staying hydrated, and refraining from eating within 3-4 hours before sleep should be your main priorities for proper, healthy weight loss.
By Anthony Locast
