Please click the left mouse button anywhere to jump to the product page.
Apple cider vinegar has been promoted to help you lose weight, reduce belly fat and lower blood sugar, but what is the evidence behind these claims? Subscribe to Nourishable at
Follow Nourishable on twitter, facebook and instagram to stay up to date on all things nutrition.
fb.me/nourishable.tv
Hosting, Research, Writing & Post-Production by Lara Hyde, PhD
Music & Video Production by Robbie Hyde
Opening Motion Graphics by Jay Purugganan
The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this video is for general information purposes only.
Image: rawpixel.com from Pexels
References
The internet tells us that apple cider vinegar can help you lose weight, reduce belly fat and lower blood sugar. Apple cider vinegar, or ACV as it is lovingly abbreviated, is made by adding yeast to apple cider which ferments the sugar into alcohol. Bacteria then break down the alcohol and convert it to acetic acid, which gives the vinegar its distinctive sour flavour. First let’s look at the weight loss claims. One study had healthy overweight participants drink an ACV spiked beverage or placebo every day for 3 months. People drinking ACV lost weight, decreased their waist circumference and reduced body fat, especially the pesky deep belly fat. This seems pretty compelling for ACV, but we would need to see these results replicated in other studies before we could really trust them. Plus, this study was in Japanese men, so we’d also need to see if the results are consistent in other populations. And that’s the thing - they haven’t been replicated in other human studies. Some theories suggest apple cider vinegar can enhance satiety, that feeling of fullness after eating meal, and therefore cause you to eat less during the rest of the day. One study did find that ACV increased satiety, but it was due to nausea. Yeah, relying on nausea to reduce how much you eat doesn’t sound like a fun way to live. So overall, there’s lots of anecdote but little scientific evidence for the apple cider vinegar and weight loss claims. There’s more research exploring whether vinegar can lower blood sugar and help manage diabetes, though not all with apple cider vinegar specifically. A bunch of studies looked at whether feeding vinegar with a meal could prevent the super high spikes in blood glucose. Overall the results are pretty mixed. Sometimes eating vinegar with a meal lowered blood glucose, and sometimes it didn’t. The results were inconsistent in both healthy people and in subjects with impaired glucose tolerance like type 2 diabetes. And drinking vinegar for a longer period of time didn’t seem to matter. A 3 month long study supplementing with vinegar didn’t show any changes in HbA1c, which is used to assess longer term blood glucose management. Despite anecdotal evidence, there doesn’t seem to be consistent, game changing science on apple cider vinegar for blood glucose control. Other ways to avoid super high spikes in blood glucose include shifting away from refined carbs like white bread and towards complex carbs found in fiber-rich foods like fruits, vegetables, whole grains and legumes, plus regular physical activity which promotes insulin sensitivity. But is it harmful? Generally it seems to be safe when consumed in reasonable amounts with food or diluted in water - max 2 tablespoons. You’d want to avoid drinking it straight because it is so acidic that it can erode tooth enamel and burns the esophagus. There’s also some reports that it can interfere with potassium balance and may interact with some drugs, so talk to your doctor first before adding a bunch of ACV to your diet. If you like the flavour of ACV, then go ahead cook with it. I keep some in my pantry and I like to drizzle it on top of steamed spinach or use it salad dressings. There isn’t much of a scientific backing that apple cider vinegar is a gamechanger for weight loss or blood glucose management, but if the flavour helps you shift towards eating more fruits and vegetables then that can be beneficial for health.
![Does apple cider vinegar help you lose weight and lower blood sugar? | Nourishable Raw Episode 14 [wYhu0zE0]](https://i.ytimg.com/vi/Vc6DRpIBYLc/sddefault.jpg)
Kelly Clarkson Weight Loss Journey: Setting Boundaries for Lasting Results
The Key to Sustainable Weight Loss Lies in Effective Goal-Setting
When it comes to achieving weight loss goals, setting boundaries is crucial. Kelly Clarkson's own weight loss journey serves as a prime example of this principle. The American singer-songwriter has been open about her struggles with maintaining her ideal weight over the years. However, through careful planning and discipline, she was able to achieve remarkable results.
One of the most significant aspects of Clarkson's weight loss success is her dedication to setting realistic goals for herself. By understanding that small changes can lead to lasting improvements, Clarkson has been able to make sustainable lifestyle modifications that benefit her overall health.
The Role of Mindful Eating in Kelly Clarkson's Weight Loss Journey
Mindful eating is an essential component of any successful weight loss plan, and Kelly Clarkson knows this firsthand. The singer-songwriter attributes a significant portion of her success to adopting mindful eating practices, which have enabled her to maintain healthy habits despite busy touring schedules.
Research supports the benefits of mindful eating in achieving lasting weight loss results. Studies show that individuals who engage in mindful eating tend to make healthier food choices and are less likely to experience overeating episodes. Clarkson's approach emphasizes listening to her body's hunger signals and honoring its nutritional needs, rather than relying on restrictive diets or extreme calorie restriction.
The Importance of Setting Boundaries: Avoiding Weight Loss Plateaus
A crucial aspect of any successful weight loss journey is avoiding plateaus that can occur when the body adapts to a particular diet or exercise routine. Kelly Clarkson has spoken about her struggles with maintaining momentum in her own weight loss efforts, but she also emphasizes the importance of making adjustments as needed.
Staying motivated during periods of slow progress requires creativity and flexibility. One approach involves mixing up routines by introducing new exercises or adjusting meal planning strategies to keep challenges interesting and engaging.
The Impact of Sleep on Weight Loss: Why Rest Matters
Research shows that poor sleep quality can negatively impact weight loss efforts, while adequate rest has the opposite effect. Kelly Clarkson likely understands this principle well, given her emphasis on maintaining a healthy work-life balance during busy periods in her career.
Tips for improving sleep hygiene include establishing consistent bedtime routines, creating relaxing pre-sleep environments, and limiting exposure to electronic screens before bedtimes. By prioritizing quality rest, individuals can create an ideal foundation for successful weight loss efforts that foster long-term results.
Kelly Clarkson's Weight Loss Journey: Breaking Through Barriers
For those who have struggled with sustaining motivation during periods of slow progress or experiencing setbacks in their own weight loss journeys, Kelly Clarkson offers valuable insights. By sharing her personal experiences and tips on staying motivated, the singer-songwriter encourages readers to maintain realistic expectations about what they can achieve through consistent effort.
Kelly's approach highlights that even small victories along the way are crucial for building momentum and fostering resilience against potential setbacks or plateaus in future weight loss efforts.
Related Articles:
.
