Apple Cider Vinegar Benefits for Weight Loss?
Check out my client James’s transformation where he lost a whole bunch of fat
First, the topic that I want to go over today is if apple cider vinegar can help you lose weight and burn fat faster?
And for those of you that have been watching my channel for a while now you know that I’m not big on magical fixes or fat burning creams pills potions or powders.
When it comes to that kind of stuff I tell it like it is but something about apple cider vinegar makes it worth it to take a closer look.
And it’s not only because it’s been used by people looking to improve their health for thousands of years
but its also because there has been a lot of research and there are now so many solid studies on this drink.
Apple cider vinegar is sourced from all-natural ingredients and the main active component is acetic acid.
Research suggests that it can help lower your blood sugar levels which right away is a great benefit for fat loss
because when your blood sugar is high your insulin levels go up to deal with that blood sugar.
When your insulin levels go up you’re a lot more likely to store fat instead of burning it.
The reason is that when your blood sugar goes up your body has only a couple places it can store all that glucose.
The first place is in your muscles and your liver but only a limited amount can be stored there before the excess gets stored as fat.
By building more muscle and by constantly depleting your glycogen stores with a good balance of exercise and diet you can manage your blood sugar and avoid storing fat.
But one study has shown that the ability of the liver and the muscles to absorb blood sugar was increased when taking apple cider vinegar.
If your muscles and your liver can take in more glucose then that leaves less to be taken in by your fat cells.
By lowering blood sugar apple cider vinegar will also decrease your insulin levels allowing you to have higher glucagon levels instead.
This has been demonstrated in a study on rats where the ratio of insulin to was reduced.
For those of you that don’t know glucagon has pretty much the inverse function of insulin.
It pulls energy from places like your fat cells when blood sugar starts dropping low.
Meaning if glucagon goes up and insulin drops down from drinking apple cider vinegar we’re setting up optimal conditions for fat loss and preventing fat storage.
According to another study conducted at Arizona State University drinking apple cider vinegar before eating actually led to a decrease in change of blood sugar after carbohydrate filled meals.
The acetic acid in the vinegar blocks the breakdown and absorption of starches during digestion which ultimately decreases the spike in blood sugar after a high carb meal.
By avoiding the big spike we also avoid the big crash that comes after that initial spike.
This is one of the reasons why so many people say that apple cider vinegar helps them feel more energized and be more productive throughout the day.
Another thing that people report is that they feel more full and satisfied throughout the day rather than hungry.
A study conducted in Sweden found that the people that consumed vinegar with their meal reported a higher level of fullness and satisfaction after eating than those that did not consume the vinegar.
A big reason for this may be because vinegar has been shown to slow down the rate at which food leaves the stomach.
In a small study, researchers found that taking apple cider vinegar with a starchy meal significantly slowed stomach emptying which led to an increased feeling of fullness.
Not only do a lot of people confirm that they feel more full, but many people also report a decrease in the desire to eat snacks and junk food.
And research over in the U.K. supports this claim.
By keeping blood sugar levels even throughout the day the acetic acid serves as a natural appetite suppressant.
This has obvious benefits for weight loss because if cravings and binge eating are held at bay you can make very quick progress on the scale and with your body fat percentage.
In fact, one of the biggest obstacles that I encounter with new clients that start training is getting a handle on their cravings.
So if apple cider vinegar can help reduce those then it makes the whole process much easier.
And in regard to making things easier acetic acid has been found to also help with some chronic diseases.
For example, certain studies have shown that it can help lower blood pressure, decrease cholesterol, help with digestion, and improve immunity and this can cause a big chain reaction that fuels your progress.
Feeling better from chronic conditions can definitely help you push yourself to work out harder and more often leading to more fat loss over time.
However, by far one of the most promising uses for apple cider vinegar that does require further research may be in regard to its effect on your metabolism.
If we can increase resting metabolism we can burn more fat throughout the day just by sitting in a chair.
One animal study from Japan found that consuming vinegar may increase the production of an enzyme responsible for fat burning.
This enzyme is known as AMPK, which not only increases fat burning at rest, but it also decreases fat and sugar production in the liver.
The only problem with a lot of these studies is that many times they’re conducted primarily on animals rather than people.
When studies are conducted on people we don’t always experience the same effect. In fact, sometimes we respond very differently from rats and mice.
However, recently there was a very thorough study conducted on humans that made me become a much bigger fan of apple cider vinegar.
This was a double-blind, placebo-controlled study conducted on 175 obese Japanese adults.
It was a 12-week long study in which one group had one tablespoon of apple cider vinegar a day, the other group had 2 tablespoons of apple cider vinegar per day,
and the last group just had a placebo drink. And that’s all they did. There were no variations in their diets.
The interesting thing was that the group that had one tablespoon lost an average of 2.6 pounds and the group that had two tablespoons lost an average of 3.7 pounds.
Meanwhile, the group that had a placebo drink ended up gaining about a pound.
When the researchers looked at body fat the group that had one tablespoon per day lost about 0.7 percent body fat and the group that had two tablespoons lost closer to 0.9 percent body fat.
The last thing they looked at was waist circumference and the same trend continued with the one tablespoon group losing an average of 1/2 an inch off their waist and the two tablespoon group losing an average of 3/4 of an inch off their waists.
This was the first study that showed that continuous vinegar intake reduces body weight, BMI, and body fat mass.
Even though more research is needed to replicate this study’s findings and to identify exactly how apple cider vinegar caused the weight loss,
this study definitely helps make a case for the effect that acetic acid has on fat burning.
So what if you want to start drinking apple cider vinegar. Do you just drink it out of the bottle……… No this is actually apple juice,
do not….i repeat do not chug apple cider vinegar it’s very dangerous for your digestive system and your teeth.
The way that you would drink apple cider vinegar would by mixing one to two tablespoons with a glass of water.
You can also add cinnamon or stevia to give it some flavor. And you can just sip on one of those drinks once a day to help you maintain steady blood sugar levels and burn more fat.
Now even though apple cider vinegar does sound really nice…Like it almost sounds like a natural magic bullet to fat loss….
you have to understand that you can’t eat junk all day wash it down with some apple cider vinegar and expect to lose weight.
The type of food you consume, the amount of time you spend exercising, and your calorie intake are a lot more important than simply making this drink.
I mean consider the study done on obese Japanese adults. The 2 tablespoon group that lost the most only lost 3.7 pounds in 12 weeks and that was without changing their diet.
Keep in mind these were obese individuals that probably had a lot of weight to lose. By changing their diet the number of pounds lost would be much much higher.
One last thing that I want to mention before I go is that just because apple cider vinegar has a lot of research to back it up, doesn’t automatically mean that other so-called “detox drinks” can help you lose weight.
In fact, a lot of the detox industry is one big hoax. So just keep in mind that in this video I was strictly referring to just apple cider vinegar.
That’s it I really hope this video has helped you guys out. If you enjoyed it make sure you subscribe to my channel,
and if you’re serious about burning fat I hope at this point you understand that it’s not only about drinking apple cider vinegar,
but it’s also about following a proper diet plan as well as a solid workout plan. On my website,
I have a challenge that on average is helping my clients lose 20 pounds or 5 percent body fat in just 6 weeks.
And luckily there’s an at-home version of the program included. Right now for a limited time, we’re running this 6-week challenge for free.
The only BIG catch to this is that you have to earn it. And all you gotta do to earn it is stick to the plan.
Be consistent. And whether you do our plan or somebody else’s consistency is absolutely required to have long-lasting results.
With the challenge, we include a diet plan, a workout plan, and an accountability coach to guide you through the whole process.
And the challenge makes you hold yourself accountable by having something to lose. Most people fail diet plans because when the going gets tough there’s no incentive to stick it out.
Our challenge is designed to tackle this psychological roadblock that many people have. The fact that you have to earn the challenge makes people actually follow through on what they say they’re going to do from day one today 42.
The challenge can be found by clicking the link below in the description…..or you can just visit my website directly at gravitytransformation.com. see you guys soon.
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to firstname.lastname@example.org