Flashback Friday: Does Apple Cider Vinegar Help with Weight Loss?
Does Apple Cider or vinegar, Help with Weight Loss Vinegar has been used as a weight loss aid for nearly 200 years, but does it work Well like hot sauce? It can be a nearly calorie-free way to flavor foods and there are all sorts of tasty exotic vinegars out there now like fig peach and pomegranate to choose from. But the question is: is there something special about vinegar that helps with weight loss? Vinegar is defined as simply a dilute solution of acetic acid, which takes energy for our body to metabolize.
Activating an enzyme called AMPK, which is like our body’s, fuel gauge.
If it senses that we’re low, it amps up energy production and tells the body to stop storing fat and start burning fat, so given our obesity epidemic, oral compounds with high bioavailability must be developed to safely induce chronic AMPK enzyme activation, Which would potentially be beneficial for long term weight loss No need to develop such a compound, though, if you can buy it at any grocery store.
We know vinegar can activate AMPK in human cells, but is the dose one might get sprinkling it on a salad enough? If you take endothelial cells, blood vessel lining cells from umbilical cords after babies are born and expose them to various levels of acetate, which is what the acetic acid in vinegar turns into.
In our stomach.
It appears to take a concentration of at least 100 to get a significant boost in AMPK.
So how much acetate do you get in your bloodstream by sprinkling about a tablespoon of vinegar on your salad? You do hit 100, but only for about 15 minutes, And even at that concentration, 10 or 20 minutes of exposure.
Doesn’t seem to do much Now granted.
This is in a Petri dish, but we didn’t have any clinical studies until we did A double-blind trial investigating the effects of vinegar intake on the reduction of body fat in overweight men and women.
Now they call them obese, but they were slimmer than your average American In Japan. They call anything over a BMI of 25 obese, whereas the average American adult is about 28 6, But anyway, they took about 150 overweight individuals and randomly split them up into one of three groups: a high-dose vinegar group, where they drank a beverage containing 2 tablespoons Of apple cider, vinegar a day, a low dose group where they drank a beverage containing only 1 tablespoon of apple cider, vinegar a day and a placebo control group where they had them drink an acidic beverage.
They developed to taste the same as the vinegar drink, but using a different kind of acid, so there was no acetic acid and no other changes in their diet or exercise.
They monitored their diets and gave them all pedometers.
So they could make sure that the only significant difference between the three groups was the amount of vinegar they were getting every day.
This is where they started within just one month, with statistically significant drops in weight in both vinegar groups compared to placebo, with higher doses doing better than low doses, which just got better and better month after month.
In fact, by month, three, the do-nothing placebo group gained weight, as overweight people tend to do, whereas the vinegar groups significantly dropped their weight.
Now was the weight loss actually significant or just kind of statistically significant? Well, that’s for you to decide.
This is in kilograms so compared to placebo the 2 tablespoons of vinegar a day group dropped five pounds by the end of the 12 weeks.
That may not sound like a lot, but they got that for just pennies a day without removing anything from their diet And they got slimmer up to nearly an inch off their waist suggesting they were losing abdominal fat.
But the researchers went the extra mile and put it to the test. They put the research subjects through abdominal CT scans to directly measure the amount of fat before and after in their bodies.
They measured the amount of superficial fat, visceral fat, and total body fat.
Superficial fat is the fat under your skin that makes for flabby arms and contributes to cellulite, But visceral fat is the killer That’s.
The fat shown here in white builds up around your internal organs and bulges out the belly And that’s the kind of fat the placebo group was putting on when they were gaining weight, Not good, But both the low dose and high dose vinegar groups were Able to remove about a square inch of visceral fat off that CAT scan slice.
Now, like any weight loss strategy, it only works.
If you do it A month after they stopped the vinegar, the weight crept back up, but that’s just additional evidence that the vinegar was working.
But how A group of researchers in the UK suggested an explanation.
Vinegar beverages are gross; They made a so-called palatable beverage by mixing a fruity syrup and vinegar in water and then went out of their way to make a nasty, unpalatable, vinegar beverage, both with white wine vinegar, which was so unpleasant.
The study subjects felt nauseous after drinking them, so ate less of the meal they gave it with So there you go vinegar, helps with both appetite control and food intake, though these effects were largely due to the fruity vinegar concoctions.
Invoking feelings of nausea. So is that what was going on here Were the vinegar groups just eating less? No, the vinegar groups were eating about the same compared to the placebo, Same diet, and more weight loss thanks perhaps to the acetic acid’s impact on AMPK.
Now the CT scans make this a very expensive study, so I was not surprised.
It was funded by a company that sells vinegars, which is good since otherwise we wouldn’t have this amazing data, But is also bad because it always leaves you wondering if the funding source somehow manipulated the results.
But the nice thing about companies funding studies about healthy foods, whether it’s, some kiwifruit company or the National Watermelon Promotion Board, watermelon org check it out – is that what’s the worst that can happen Here, for example, If the findings turned out to be Bogus worse comes to worse, your salad would just be tastier.
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