How to Best Loose Weight.
Does Apple Cider Vinegar Work:
Is Organic Apple Cider Vinegar better than Non-Organic
Many people are looking for the best way to lose weight safely. There are thousands of fads out there and many differing opinions–even from doctors. This makes advice hard to trust.
Apple Cid
Apple Cider Vinegar has many health benefits which have been published in journals (some are in the reference section).
Apple cider vinegar is widely used in salad dressings, marinades, vinaigrettes, food preservatives, chutneys, and other foods.
The main classes of phenols in apples and Apple Cider Vinegar are:
a. flavonoids and
b. polyphenolic compounds
A number of studies have shown that these foods have a variety of pharmacological functions, including the below all of these potential positive benefits without adverse effects.
1. Antioxidant activity (Yang et al. 2010; Denis et al. 2013): ACV increases antioxidants are essential to protect our cells from free radicals which can lead to mutations in DNA, early cell death, and cancer
2. Antidiabetic: Regulates Blood Sugar:(Shishehbor et al. 2008)
Also, Dr. Carol Johnston initially published a paper saying vinegar does not help improve blood sugar levels in 2009 (abstract is in References). But this professor and director of the Nutrition Department at Arizona State eventually presented a study at the 2013 Experimental Biology Conference in Boston saying: ingesting ACV at meal time increased satiety and reduced postprandial glycemia,
3. Cholesterol-lowering properties (Budak et al. 2011):
Apple Cider Vinegar inhibits lipid peroxidation.
has a [rotective effect against erythrocyte (red blood cell), kidney, and liver oxidative injury, and lowered the serum lipid levels in mice fed high cholesterol, suggesting that it possesses oxidative stress scavenging effects, inhibits lipid peroxidation, and increases the levels of antioxidant enzymes and vitamins. (Nazıroğlu,et al. 2014)
4. Increases Antioxidant Enzyme Levels: (Nazıroğlu,et al. 2014)
5. Increases Vitamin Levels: (Nazıroğlu,et al. 2014)
6. Protects against Erythrocyte (Red Blood Cell) Injury:
7. May decrease oxidative stress in body
8. Keep you pH Level Alkaline:
Many chemical reactions and enzyme in your body work best at a particular pH. Some research has shown that high acid levels lead to a lack of energy and higher incidences of inflammation and infection. Eating too many carbohydrates and sugars makes your body more acidic and this promotes inflammation. Apple Cider Vinegar has been reported to help stabilize this.
9. Lowers Blood Pressure and Possibly Heart Disease Risk:
Apple Cider Vinegar contains potassium, which is known to help balance the body’s sodium levels and maintain optimal blood pressure. It also contains magnesium, which helps to relax blood vessels walls, and ultimately lower blood pressure. Studies have shown it can increase HDL (good cholesterol) and decrease triglycerides, and prevent LDL (bad cholesterol) from being which leads to heart disease. oxidized which leads to heart disease.which leads to heart disease.
This is our favorite version below: Organic Apple Cider Vinegar
10. Helps with Detoxification of Liver and other Organs:
Studies show ACV helps flush out toxins that build up in the liver and possibly improve the natural blood filtration process of the blood. This can help boost energy levels.
11. Improve Blood and Lymph Circulation:
ACV appears to detox the body by breaking up mucus and cleansing the lymph nodes, which allows for better lymph circulation. The lymphatic system removes toxins from cells and helps the immune system work properly.
11. Improve Blood and Lymph Circulation:
ACV appears to detox the body by breaking up mucus and cleansing the lymph nodes, which allows for better lymph circulation. The lymphatic system removes toxins from cells and helps the immune system work properly.
12. Has Antifungal Properties and Stops Candida Overgrowth
As ACV is rich in natural enzymes which can help eliminate candida in the body. Studies on dentures show ACV has anti-fungal properties (see below reference). Candida has been blamed for many different health issues, including poor memory, fatigue, headaches, depression, sugar cravings/addictions and yeast infections. While it’s a naturally occurring yeast, it can quickly grow out of control if the body becomes too acidic from eating too many carbs (like bread, cookies, cakes), processed foods and sugar, or if good bacteria is killed off from antibiotic use..
13. Works as a Probiotic for Gut Health & Can Help with Digestive Problems:
ACV stimulates digestive juices that help the body breakdown food. It can help indigestion, bloating, gas and heartburn. 1 teaspoon of ACV with a glass of water will bring relief from heartburn fast. Heartburn can occur in some patients from low stomach acid levels, and ACV helps bring that level up. Additionally, the healthy acids found in ACV, including acetic, isobutryic, lactic and propionic acid aids helps control the growth of unwanted yeast and bacteria in the stomach and throughout the body which can make one feel better.
ACV does not help if you have a stomach ulcer which is usually due to a bacteria H. pylori and needs antibiotics.
14. Increases Satiety & Accelerates Weight Loss
2 teaspoons of ACV to 16 ounces of water and sipping it throughout the day may help boost weight loss efforts. A paper published in Bioscience, Biotechnology, and Biochemistry showed that participants who consumed ACV for 12 weeks significantly decreased body weight, abdominal fat, waist circumference, and triglycerides. Further studies found drinking ACV every day for 12 weeks decreased participant’s visceral fat, lower waist circumference and BMI as compared to those who didn’t drink apple cider vinegar.
15. May Help to Prevent Osteoporosis
Osteoporosis, which means “porous bone,” is a bone disease due to many factors which cause a loss of bone density: body loses too much bone, makes too little bone, or both. As a result, bones become weak and may break from a fall or, in serious cases, from sneezing or minor bumps.
One in 4 women in America over the age of 65 have been diagnosed with osteoporosis. Most patients have lost 50 to 75 percent of the original bone material from their skeleton when they are diagnosed. It affects 200 million women worldwide: about one of every 10 women aged 60, one of every five women aged 70, and two of every five women aged 80.
ACV aids in the nutrient absorption of calcium, an essential mineral for preventing osteoporosis, it’s one of the best tools you can use to reduce your risk. By drinking it along with each meal, it will help to ensure proper calcium absorption to strengthen your bones.
16. May Slow the Aging Process
The antioxidant properties in Apple Cider Vinegar and other vinegars can help prevent premature aging and even aid in slowing down the aging process. ACV’s ability to maintain the stability of the acid/alkaline balance in the body also helps.
17. Decreases Free Radical Damage
A Free Radical is any atom or molecule molecular species capable of independent existence with an unpaired electron in an atomic orbital. Many radicals are unstable and highly reactive and dangerous. They can either donate an electron to or accept an electron from other molecules, therefore behaving as oxidants or reductants. The most important oxygen-containing free radicals in many disease states are:
a. hydroxyl radical
b. superoxide anion radical
c. hydrogen peroxide
d. oxygen singlet
e. hypochlorite
f. nitric oxide radical
g. peroxynitrite radical.
Free radicals are highly reactive species, capable, in the nucleus and in the membranes of cells, of damaging biologically relevant molecules such as DNA, proteins, carbohydrates, lipids. Free radicals attack important macromolecules leading to cell damage/death and homeostatic disruption. Targets of free radicals include lipids, nucleic acids, and proteins but all cells are open game.
It is thought that oxidative damage to cell membranes, tissues, proteins and even DNA, can result in diseases like ulcers, emphysema, arthritis and immune disorders, and many other diseases, even wrinkles and looking old.
a. hydroxyl radical
b. superoxide anion radical
c. hydrogen peroxide
d. oxygen singlet
e. hypochlorite
f. nitric oxide radical
g. peroxynitrite radical.
Free radicals are highly reactive species, capable, in the nucleus and in the membranes of cells, of damaging biologically relevant molecules such as DNA, proteins, carbohydrates, lipids. Free radicals attack important macromolecules leading to cell damage/death and homeostatic disruption. Targets of free radicals include lipids, nucleic acids, and proteins but all cells are open game.
It is thought that oxidative damage to cell membranes, tissues, proteins and even DNA, can result in diseases like ulcers, emphysema, arthritis and immune disorders, and many other diseases, even wrinkles and looking old.
While we cannot stop all free radical production in our body, we can minimize our exposure and neutralize their effects by eating more antioxidants that stop free radicals from causing extensive damage. Antioxidants, found in a wide variety of fruits, especially deep colored fruits like blueberries, and vegetables (especially green leafy veggies), and some other foods, like apple cider vinegar, helps to reduce free radicals in the body.
2. Improves Satiety
Satiety refers to the feeling of being full and satisfied after a meal. Apple cider vinegar can help in this respect too, when taken before or with food.
When participants in a 2005 study were given varying levels of ACV along with carbohydrates in the form of white bread, the participants who had the most apple cider vinegar reported they felt fuller and were more satisfied after their meal than the others.
In addition, blood tests showed that the higher the levels of vinegar taken, the lower the blood glucose and insulin levels of participants.
Another study that same year found that adding apple cider vinegar (or peanuts!) to a meal helped to balance blood sugar levels, and improve feelings of fullness so much that the participants ate between 200 and 275 fewer calories during the rest of the day!
Increasing feelings of fullness without increasing caloric intake – as is the case with taking apple cider vinegar – is one of the most effective methods for losing weight over time.
3. Reduces Body Fat
Quite a bit of research shows that simply adding apple cider vinegar to the diet can reduce fat accumulation.
In animal studies, mice and rats were found to experience a reduction in cholesterol levels, triglycerides, blood pressure, body fat accumulation and liver fat when administered vinegar.
However, a human study confirms that it’s not just animals that experience these benefits. When obese individuals were given daily doses of vinegar over a 12 week period, they enjoyed reduced belly fat, waist circumference, lower blood triglycerides and weight loss.
Those who drank one tablespoon daily lost 2.6 pounds on average; while those who consumed two tablespoons each day shed an average of 3.7 pounds.
Although it’s a modest weight loss given the time period, it was achieved with no other lifestyle or dietary changes!
4. It’s Probiotic for Gut Health
The human gut is a complex system which exerts a great deal of control over the health of the whole body. In fact, it houses around 80% of our immune system.
Improving the health of the gut has been found to reduce low level inflammation and may even help prevent obesity.
Rats given lactic acid bacteria while in utero put on significantly less weight than other rats eating the same high-calorie diet. They also had lower levels of minor inflammation, which has been associated with obesity. Similarly, in human babies gut bacteria has been shown to impact weight. Several other studies have found that obese adults have different levels of gut bacteria to slim people.
The good news is that you can still address imbalances in the gut as an adult.
One study, published in the Journal of Clinical Investigation, suggests that it may be possible to use probiotic bacteria to treat obesity and other chronic diseases, while other research found that obese people were able to reduce their abdominal fat by nearly 5%, and their subcutaneous fat by over 3%, just by drinking a probiotic-rich beverage for 12 weeks.
You know what’s a great probiotic-rich drink? That’s right … apple cider vinegar!
Consume it regularly to enjoy better gut health and all the benefits that brings – from weight loss and better digestion to improved cognitive function and mood. Here are 13 more ways to improve your gut health naturally.
Some patients prefer these type of pills:
References:
1. The Journal of Membrane Biology
Ann Cardiol Angeiol (Paris). 2016 Jun;65(3):208-13. doi: 10.1016/j.ancard.2016.04.004. Epub 2016 May 18.
[Anti-obesogenic effect of apple cider vinegar in rats subjected to a high fat diet].
[Article in French]
Bouderbala H1, Kaddouri H2, Kheroua O2, Saidi D2.
Abstract
AIM OF THE STUDY:
MATERIALS AND METHODS:
RESULTS:
CONCLUSION:
J Membr Biol. 2014 Aug;247(8):667-73. doi: 10.1007/s00232-014-9685-5. Epub 2014 Jun 4.
Apple cider vinegar modulates serum lipid profile, erythrocyte, kidney, and liver membrane oxidative stress in ovariectomized mice fed high cholesterol.
Abstract
Food Technol Biotechnol. 2016 Mar;54(1):113-119.
Comparison of Cultivable Acetic Acid Bacterial Microbiota in Organic and Conventional AppleCider Vinegar.
Abstract
Fish Shellfish Immunol. 2017 Jan;60:65-71. doi: 10.1016/j.fsi.2016.11.030. Epub 2016 Nov 10.
Dietary effect of apple cider vinegar and propionic acid on immune related transcriptional responses and growth performance in white shrimp, Litopenaeus vannamei.
Abstract
Nutr Res. 2009 Dec;29(12):846-9. doi: 10.1016/j.nutres.2009.10.021.
Vinegar lacks antiglycemic action on enteral carbohydrate absorption in human subjects.
Abstract
J Prosthodont. 2015 Jun;24(4):296-302. doi: 10.1111/jopr.12207. Epub 2014 Sep 14.
Antifungal Activity of Apple Cider Vinegar on Candida Species Involved in Denture Stomatitis.
Abstract
PURPOSE:
MATERIAL AND METHODS:
RESULTS:
CONCLUSION:
J Clin Aesthet Dermatol. 2015 Jun;8(6):50.
Chemical Burn from Vinegar Following an Internet-based Protocol for Self-removal of Nevi.
Feldstein S1, Afshar M1, Krakowski AC1.
Abstract
These are all the papers on Apple Cider Vinegar on Pubmed as of May 2017