October 7, 2021
Have you been looking for creative ways to lose weight? Some people have read online that taking apple cider vinegar can help with weight loss, and they can commit to taking a photo of the sour substance every day, sometimes at bedtime. But experts advise against this practice for several reasons.
“Apple cider vinegar has not been shown to help with weight loss in humans, despite what you may have read on social media, and it can be harmful if people ingest it in the wrong way. sense or at the wrong time of day “, says Elliot Rudnitzky, MD, cardiologist at JFK University Medical Center.
Here’s what you need to know about apple cider vinegar:
Apple cider has not been proven to help with weight loss
Some research has shown that obese rats who consumed apple cider vinegar consumed less food and lost weight, but similar results have not been proven in humans. Little research has been done to study the effects of apple cider vinegar on appetite and weight loss in humans, and the handful of studies have not been conclusive. In studies where people reduced their appetites or lost weight using apple cider vinegar, the weight loss was modest, not dramatic. People shouldn’t expect overwhelming and shocking weight loss before and after consuming apple cider vinegar.
You may know someone who swears that apple cider vinegar has helped them reduce their appetite or lose weight, but this information is anecdotal and not proven by research. Just because a weight loss tactic worked for your friend doesn’t mean it will work for you.
Bedtime is not the best time to take apple cider vinegar
“Because apple cider vinegar is very acidic, some people experience acid reflux after consuming the liquid (or foods containing vinegar),” says Carla Rodriguez, MD, internal medicine specialist at Palissades Medical Center.
People prone to heartburn, acid reflux, or gastroesophageal reflux disease (GERD) will want to avoid consuming anything acidic at least 30 to 60 minutes before bed to minimize the chance of burning and dying. ‘discomfort.
If you are prone to reflux, the sphincter between your stomach and esophagus may relax when you lie down in your bed at night, allowing whatever is still in your stomach to flow back up into your esophagus. The apple cider vinegar that rises in your esophagus can cause an uncomfortable burning sensation in your chest.
Taking apple cider vinegar earlier in the day may be a better option.
Apple cider vinegar may hurt you more than it helps
People who are hoping to reap the possible benefits of apple cider vinegar may assume that taking it straight – swallowing a dose of vinegar – may be the best way to get the substance into their system. However, apple cider vinegar is very sour. Swallowing it undiluted can irritate the esophagus, causing symptoms similar to heartburn. It can also gradually wear away the enamel coating on your teeth if you drink regular vinegar on a regular basis, which can cause permanent dental problems. In some people, too much vinegar can alter potassium levels, and some people with diabetes may unknowingly alter their insulin levels while consuming apple cider vinegar.
Best Ways To Consume Apple Cider Vinegar
If you choose to ingest apple cider vinegar on a regular basis for the possible health benefits, dilute it to minimize its potential harm. Here are safer ways to consume apple cider vinegar:
- Combined with equal parts apple cider vinegar and cold-pressed olive or avocado oil to make a nice dressing (a little honey can keep it emulsified)
- Mix 1 or 2 teaspoons of apple cider vinegar in a tall glass of water, which dilutes the acidity
- In an apple cider tonic or drink containing other ingredients, preferably with little or no added sugar
- Apple cider vinegar supplements, although some of these products (including gummy candies) contain sugar, which may negate any possible benefit from taking them
Consuming apple cider vinegar alone will not help with weight loss. You are more likely to be successful if you eat a healthy diet and exercise more while taking the vinegar.
“There is no quick fix that will promote lasting weight loss,” says Marissa Winters, Integrative Nutritionist. “It’s really about taking care of yourself with lifestyle choices that contribute to overall health.”
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The material provided by HealthU is intended to be used for general information only and should not replace the advice of your physician. Always consult your doctor for individual care.