AN easy trick could help you cut calorie consumption by 300 a day – the same as a portion of McDonald’s fries – research suggests.
But you’ll have to get used to a sharp and sometimes unpleasant drink.
Apple cider vinegar has been touted for years as a miracle drink for weight loss.
It’s loved by celebrities including the Kardashians, Victoria Beckham and Katy Perry.
And go into any health store and claims of everything from lowering to weight, heart disease risk and blood sugar will be plastered on bottles.
But the experts say although it may have benefits for boosting weight loss, it won’t cancel out a poor diet.
Apple cider vinegar is essentially apple juice with added sugar, which is fermented into an alcohol.
Bacteria transform this alcohol into acetic acid – the “magic” ingredient.
Most of the studies into weight loss and apple cider vinegar find that it could increase feelings of fullness, preventing snacking.
One conducted in 2005 found when a person ate a meal with apple cider vinegar, they ate 275 fewer calories over the day compared to someone who did not.
The meal consisted of either a bagel with butter and juice, or chicken with rice, vegetables, butter and teriyaki sauce.
Participants had either apple cider vinegar, peanuts, or nothing else with it.
Researchers at Arizona State University described the reduction of 275 calories as “weak” – but it could be the difference for some.
They also found that apple cider vinegar helped lower blood sugar responses after meals.
This is supported by one of the most referenced studies of apple cider vinegar – another 2005 study involving 12 healthy volunteers.
It found that vinegar lowers glucose and insulin responses, while increasing fullness after a bread-heavy meal.
Participants drank three different strengths of vinegar along with a portion of bread containing 50g of carbs at breakfast. But half the group didn’t have vinegar.
The highest strength vinegar was associated with the longest feeling of fullness.
As well as this, scientists found that after 30 minutes, there was a “significant” difference in the blood glucose readings of those who had had the vinegar and those who went without.
Blood sugar management is not only crucial for the treatment of diabetes, but is beneficial for weight loss, as it can keep cravings at bay.
‘Not a magic pill’
Dietician Sarah Flower told The Sun: “Studies have shown it can help reduce food cravings and help keep you fuller for longer, meaning you are less likely to snack or overeat.
“It has a lot to do with balancing of blood sugar and insulin sensitivity – keep your insulin balanced and you are less likely to lay down more fat.
“The main way to keep blood sugars stable is to reduce sugar and carbohydrates, keeping them as low as possible.
“However, you can also use apple cider vinegar as a tool to help alongside dietary changes as it can improve insulin sensitivity.
“I must stress, dietary changes are paramount.
“You can’t just take apple cider vinegar and eat what you like, hoping it will act as a magic pill for weight loss.”
MuscleFood’s nutrition expert Vic Copin also admitted that apple cider vinegar may help with blood sugar management.
He said: “Eating starch-heavy meals can cause your blood sugar levels to heighten, but the consumption of apple cider vinegar can help to level this out due to the acetic acid.
“It works by blocking the enzymes that help our bodies digest starch, resulting in a smaller surge of blood sugar. “
The results are promising, but it’s worth noting that the study group was just 12 people – and they were not obese.
Vic added: “There isn’t yet a confirmed link between apple cider vinegar and weight loss due to the majority of studies only being run with a small number of participants.
“It’s important for people looking to lose weight to understand that apple cider vinegar isn’t a quick fix weight loss tool, and losing weight will only occur if you’re in a calorie deficit whilst maintaining a balanced diet.”
The Arizona study paper said: “Long-term intervention trials are needed to determine whether regular ingestion of these foods [including apple cider vinegar] can favourably impact risk for chronic disease and obesity.”
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