Apple Cider Vinegar as a Weight Loss Hack?

The industry’s search for the ultimate weight
loss tool continues. And recently, the hype train visited a little
liquid substance known as Apple Cider Vinegar. And boy, has it been quite the hype. As with any weight loss sensation, the media
goes nuts about it and claims that you MUST drink apple cider vinegar if you want any
chance to fit in your flashy skinny jeans. So, is it actually worth all the hype, or
is it just the next butter in your coffee? Let’s take a closer look. Apple cider vinegar comes from the fermentation
of apples into apple cider then the fermentation of apple cider into its vinegar form. Along with the vinegar, some unfiltered forms
also contain a slime-like substance known as ‘mother of vinegar.’ Mother of vinegar, itself, has unsubstantiated
claims such as curing acne, alleviating indigestion, and containing antibacterial properties. Some even claim it’s the reason why apple
cider vinegar can help you lose weight. But the main ingredient in apple cider vinegar,
and all vinegars for that matter, is the substance known as acetic acid. And, par for the course, there are unsubstantiated
claims of acetic acid benefits, such as preventing cancer and also curing acne. Granted, there is research suggesting potential
benefits, such as suppressing glucose absorption speed, which can improve insulin sensitivity
for diabetics, and also improving blood lipid profiles. But the main focus here is weight loss. And with that focus, outside of some studies
suggesting apple cider vinegar can increase fullness, all of the hype and lore leads to
one well-made study from Japan back in 2009. In this double-blind study, 175 obese but
healthy subjects were given either 0, 15, or 30 milliliters of apple cider vinegar daily. After 12 weeks, they found that body weight
was “significantly lower in both vinegar intake groups than in the placebo group.” Or, at least that’s what’s stated in the
abstract. And, I would wager, that was the line that
many people took and ran with to suggest apple cider vinegar to be a great weight loss tool. But, let’s actually look at the study in
more detail. Although it is true that the vinegar groups
did lose weight, and has been theorized to be because of increased AMPK activation, which
induces fat energy breakdown, the amount of weight loss was only on average 1.2 and 1.9
kilograms over 12 weeks. That’s only 0.4 and 0.6 kilograms, or 0.9
and 1.4 pounds a month. That’s it. Granted, it’s better than nothing, but rather
unexceptional, especially for such strong hype. On top of this, the weight the subjects lost
were all gained back in only 4 weeks. Not only that, many improved health markers,
such as improved blood pressure, cholesterol levels, and body fat were reversed as well. Even to achieve the small amount of weight
loss, it will require prolonged consistent consumption, which itself has not been deemed
safe, with some reporting that it might induce low potassium levels. Which, funny enough, is also unsubstantiated. But, if you choose to do so, it’s been suggested
to take 1 to 2 tablespoons per day, preferably split among each of your meals. But the results are clear: For weight loss,
apple cider vinegar is just not that effective. What do you think about apple cider vinegar? Does it work for you? Do you think this video is absolutely wrong? Let me know in the comments! As always, thanks for watching!


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