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Does Apple Cider Vinegar Really Promote Weight Loss?

Apple Cider Vinegar

Apple Cider Vinegar (ACV) has gained a lot of popularity for its weight loss properties but the real question is, does it really help one lose weight? Before we delve deeper into that, let’s understand what ACV is.

What is Apple Cider Vinegar?

ACV is acidic in nature due to its main component of acetic acid. It is prepared by the fermentation of crushed apples. It is the acetic acid which has numerous health benefits. Some of these include:

  1. Helps controlling blood sugar levels: Acetic acid present in Apple Cider Vinegar can improve the ability of the liver to utilize sugar more efficiently from the blood.
  2. Decreases insulin levels: If the ratio of insulin and glucagon reduces, it helps in increasing the fat burning process. This is done by acetic acid.
  3. Helps in boosting metabolism: which increases the fat burning process.
  4. It reduces fat storage and suppresses appetite resulting in low intake of food.
  5. Controls blood pressure naturally
  6. Helps in reducing bad cholesterol and increases good cholesterol (HDL).
  7. Alleviates the symptoms of PCOS.

What Does Research Say? 

One of the researches done on humans (Japanese) states that Apple Cider Vinegar can really help in reducing weight and body fat.

Researchers gave 1 Tbsp (15ml) of ACV, 2Tbsp (30ml) of a placebo drink daily to 144 obese Japanese adults for 12 weeks, along with their usual diet and exercise routine. After 12 weeks, it was found that those who consumed 15ml of ACV per day reduced 1.2kgs, 0.7% of body fat, 0.5” of the waist and 26% Triglycerides. Those who consumed 30ml of ACV per day reduced 1.7kgs of weight, 0.9% body fat, 0.75” waist and 26% Triglycerides (same as 15ml).

On the other hand, those who were fed the placebo increased 0.4kgs and slight increment in waist circumference too.

So, the bottom line is that 1-2 tbsp of apple cider vinegar per day can lead to weight loss and the reduction in body fat percentage, belly fat, and blood triglycerides.

How Do You Add ACV to Your Routine?

Mix 15-30ml of ACV in a full glass of water. However, it is always advised to break the doses 2-3 times a day preferably, at least 15 mins before a meal. If you can’t drink it due to its pungent taste and smell, then it can be used:

  • As a salad dressing with olive oil
  • For pickling of vegetables

Please Note: Do not consume ACV directly. Always dilute before consuming to avoid burning of the throat and stomach lining due to the strong acid. Also, excessive usage of apple cider vinegar may be harmful due to the acid content. Always consume within the safe limits or else it may lead to the erosion of teeth enamel and loss of potassium.

Before you begin using Apple Cider Vinegar, do consult your doctor, nutritionist or dietitian. Want to try ACV? Get it from the GOQii Health Store here. 

If this article helped you, let us know in the comments below! Get this kind of information and more directly from an expert by subscribing for GOQii’s Personalised Health Coaching here. 

#BeTheForce 

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Is Apple Cider Vinegar Panacea for All Diseases?

Apple Cider VinegarApple Cider Vinegar (ACV) is gaining popularity these days as a wonder cure for diabetes, weight loss, heart disease and much more. The question however is – Is there science behind these claims or is it a classic case of excellent marketing? Vinegar has been used as a medical therapy for thousands of years. Recorded vinegar history starts around 5000 BC when the Babylonians were using the fruit of the date palm to make wine and vinegar. Vinegar residues have been found in ancient Egyptian urns traced to 3000 BC. As well, recorded vinegar history in China starts from texts that date back to 1200 BC.

During biblical times, vinegar was used to flavor foods, as an energizing drink, and as a medicine, and it is mentioned in both the old and new testaments. In ancient Greece, around 400 BC, Hippocrates, the father of modern medicine, prescribed apple cider vinegar mixed with honey for a variety of ills, including coughs and colds.

Scientific evidence adds to age old wisdom by inferring vinegar’s significant role in key biochemical metabolic pathways –

  1. Reduction in Postprandial Blood Sugar and Insulin Levels: When taken with or just before meals, Apple Cider Vinegar inhibits enzymes necessary for the digestion of starches and other complex carbohydrates, thus preventing them from being broken down into glucose and absorbed into the bloodstream. Vinegar also slows gastric emptying, so it delays the uptake of glucose and other nutrients. (Yusoff et al, Nutrients 2015, 7(8), 7012-7026 )
  2. Like Metformin, Stimulates AMPK: Vinegar stimulates an enzyme called AMP-activated protein kinase (AMPK) that is a key player in glucose and fat metabolism, insulin signalling, and energy balance. AMPK increases fat oxidation, improves glucose uptake and insulin sensitivity, and lowers gluconeogenesis, or glucose production in the liver. This is similar to how common diabetic drug Metformin works (Zhou et al, Role of AMP-activated protein kinase in mechanism of metformin action. J Clin Invest. 2001 Oct 15; 108(8): 1167–1174).
  3. Nitric Oxide Mediated Protection Against Heart Diseases: Vinegar-induced AMPK activation boosts Nitric Oxide (NO) release in the endothelial cells lining the blood vessels.NO relaxes the arteries, protects against an atherosclerosis-the usual cause of heart attacks, strokes, and peripheral vascular disease. (Sakakibara et al, BiosciBiotechnolBiochem. 2010;74(5):1055-61).
  4. Blood Pressure Regulation: Animal studies demonstrated vinegar decreases blood pressure by down‑regulating AT1R expression via the AMPK/PGC‑1α/PPARγ pathway (Na Lixin et al, Eur j Nutr, April 2016, Volume 55, Issue 3, pp 1245–1253).
  5. Protection Against Cancer: Vinegar is also a dietary source of polyphenols, compounds synthesised by plants to defend against oxidative stress. Ingestion of polyphenols in humans enhances in vivo antioxidant protection and reduces cancer risk.
  6. Reduces Belly Fat: Researches demonstrated vinegar (pomegranate) consumption resulted in marked reduction in visceral fat as confirmed by CT scan(Park et al, Journal of functional foods, Volume 8, May 2014, 274-281).

While the evidence behind Apple Cider Vinegar and other vinegar seem promising, there are a few things to keep in mind. Always take your vinegar diluted (1 tablespoon in 180 ml water). Undiluted shots have been known to wear away tooth enamel and damage the esophagus. Also, too much apple cider vinegar may lower potassium levels in the body. If you are on medications, discuss with your doctor before starting vinegar supplementation.

Lastly, and most importantly – Making vinegar a daily habit won’t cancel out the effects of unhealthy eating. Think of it as one piece of your wellness puzzle, and not a panacea.

We hope this article helps you. For more articles like this, you can check our Healthy Reads or reach out to a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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Apple Cider Vinegar and its 6 Health Benefits

apple-cider-vinegerWe all know what’s an apple and what is vinegar! But, have you given a thought to what if both apple and vinegr are blended, how would it taste?

An unusual combination called Apple cider vinegar (ACV), is unheard by most of us! It’s yet to gain importance in today’s world! Hence, I decided to write what it is and how it is beneficial!

ACV is a type of vinegar, made from apple. Unpasteurized organic ACV contains mother of vinegar. Mother of the vinegar is packed with benificial enzymes, pectins and minerals. It is said that the benefits of ACV comes from it’s mother. It is made by crushing apples and squeezing out the liquid.

Bacteria and Yeast are added to the liquid to start the alcoholic fermentation process, and the sugars  turn into alcohol. In a second fermentation process, the alcohol is converted into vinegar by acetic acid-forming bacteria (acetobacter). Acetic acid and malic acid give vinegar its sour taste.

Benefits:

  1. Improves digestion: If you’re planning on indulging in a meal that you expect might not get along very well with your stomach, ACV would definitely help. It has anti bacterial properties which helps in preventing UTI (urinary tract infection)

Dosage: one teaspoon of apple cider vinegar mixed with one teaspoon of honey in a glass of warm water 30 minutes before you dine.

  1. Improves insulin sensitivity in diabetes: Several studies have shown its positive effect on blood glucose levels; a 2007 study with type-2 diabetes patients was found to be success

Dosage: 2 tbsps of ACV in the morning have lowered glucose level by 4 to 6 percent

3.Brighten skin: Many who suffer from skin problems psoriasis and eczema to dry skin and blemishes, praise apple cider vinegar for reducing inflammation and generally minimizing problems.

Tip: Try dabbing it on affected areas with a cotton ball.

  1. Aids in weight loss: Apple cider vinegar’s acetic acid has been shown in studiesto suppress the accumulation of body fat and liver lipids. Its pectin content is also considered to slightly reduce your body’s ability to absorb fat.

When you have an apple cider vinegar drink before a meal it not only improves digestion, it also reduces your hunger levels which can only be beneficial for losing weight.

Dosage: 1 tablespoon in a large glass of water before each meal is the recommended dosage.

  1. Bad Breath: The natural acids in real apple cider vinegar, like acetic and malic acid, can reduce the bacteria in your mouth that cause bad breath.

Dosage: Add one tablespoon to a third of a cup of water and gargle for around 20 seconds to minimize bad breath

6.Detoxification: Apple cider vinegar is a popular ingredient in detoxification of body, specially liver.

Dosage: One tablespoon of ACV in a large glass of water before each meal is often recommended as an effective dosage for daily detoxification.

Also, you can add ACV to salad dressings, marination, soups and stew! By now, I am sure you have understood the motherly benefits of ACV.

 

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