Hello Dear One!
Ok! Have you had a loose (but large) belief that Apple Cider Vinegar is SO GOOD for you, but haven’t had the clearest handle on precisely WHY??
Well, if you’d like to get specific and take a firm grasp regarding it’s virtues in the realm of weight loss, read on.
Apple Cider Vinegar is made in a two step process adding yeast and then bacteria (why it’s also good for gut health) which creates Acetic (or ethanoic) Acid which is the main active component of ACV.
Acetic Acid is a short cain fatty acid which some studies have show to promote weight loss in several ways:
Based on a number of animal studies the Acetic Acid in ACV helped with weigh loss by:
1. LOWERING BLOOD SUGAR LEVELS
– Acetic acid improves the ability of the liver and muscles to take up sugar from the blood stream.
2. DECREASING INSULIN LEVELS
– Acetic acid reduces the ratio of insulin to glucagon (a fat RELEASING hormone).
3. IMPROVING METABOLISM
– Acetic acid increases the enzyme AMPK, which boots fat burning and decreases fat and sugar production in the liver.
4. REDUCING FAT STORAGE
– Obese and diabetic subjects treated with acetic acid, or acetate (created when acetic acid is metabolized). protected them from weight gain and elevated the expression of genes that reduced fat storage in the abdominal area as well as liver fat.
5. BURNING FAT
– Study showed a high fat diet supplemented with acetic acid significantly increased the number of genes responsible for fat burning.
6. SUPPRESSING APPETITE
– Studies found that acetate may inhibit centers in the brain that control appetite.
So that’s the WHY in animal subjects, and WHAT was found in human test studies was…
A) IMPROVED WEIGHT LOSS and DECREASED BODY FAT
B) LOWERS BLOOD SUGAR AND INSULIN
C) IMPROVES INSULIN SENSITIVITY
D) LOWERS FASTING BLOOD SUGAR
E) KILLS HARMFUL BACTERIA and VIRUSES (gut health!)
Now that all that is clear and thrilling, HOW MUCH and HOW might one incorporate this into their diet best?
If one tablespoon is good, the truth is two is better according to these studies.
– adding it to olive oil as a salad dressing
– using it alone on salads, tuna, marinades, or veggies
– adding it to water and drinking it
– start slowly or spread it out if you feel the taste is too strong or feel a sense of nausea
– having it with meals will ensure you receive all the benefits mentioned
So yay, right?!?
AND if you’d like to improve your ability to burn fat, assist with making your body more insulin sensitive (easier to lose weight and harder to gain it), and make weight loss INFINITELY easier by getting your body in to a fat burning mode, please learn about the freeing state of fat burning here.
If you’d like to check out the 5 week Fat Burning Mastery program that will get you into that mode, and make you clear on how to stay there for LIFE, please give that a look here.
If you’re curious about coaching or personal training programs that help shift mindset, blocks, or help you craft the physique you desire most (while getting you clear on how to prevent injuries) please check out a series of programs that can be tailored to your needs and wishes here.
AND if you’ve yet to listen to any of the Unbound Podcast’s episodes, and you’d like a refreshing take on fat loss, fitness and freedom – please give that a listen here.
To getting you clearer on how the body works, and how to make it work for you.
xox, M