Even though it's easy to find programs and products that claim to make weight loss quick and easy, according to research and expert advice, not only fail most weight loss diets . Leaning and Keeping Away usually requires a lot of effort and commitment to the long game. It is therefore not surprising that supplements such as Apple Cider Vinegar (ACV), which some people turn to for their reputation as weight loss helper, "detoxifier" and general health enhancer, are abundant. [19659002AberfördertdasTrinkenvonACVwirklichdieGewichtsabnahmeoderbringtesmitanderenpopulärenGerüchtendieesherumwirbeln?HiergehenExpertenderDebatteumApfelessigundGewichtsverlustundGesundheitaufdenGrund
It does not actually cause weight loss.
"There are many most unfounded claims about apple cider vinegar," says Scott Kahan, MD, director of the National Center for Weight and Wellness versus SELF. As a physician specializing in obesity management and a researcher in the treatment of obesity, many patients are asking Kahan, how apple cider vinegar can affect her weight. Put simply, there is no rigorous scientific evidence to support the claim that apple cider vinegar triggers a metabolic process that leads to weight loss.
"As with most supplements, people make many claims based on missing or extremely poor data." Kahan. "There's virtually no scientific literature for that, and they're usually tiny, ill-made studies in obscure journals." Because of this, he says that they are "essentially meaningless" when it comes to supporting weight loss of apple cider vinegar. Indeed, a study showing that subjects who lost weight according to a protocol that consumed two tablespoons of ACV per day ate 250 calories less than usual.
Another expert agrees. "Apple cider vinegar has no physiological properties that accelerate metabolism or melt the fat," says Abby Langer R. D., compared to SELF.
. 2 Its value as a probiotic is questionable.
Nowadays " Abdominal Health " is the latest craze, and as a result, these are also probiotics. But what are you doing? It is helpful to understand what a probiotic is. Author of The Bloated Belly Whisperer Tamara Duker Freuman, R.D., explains that a probiotic is a specific species and a species of a microorganism, usually bacteria, that have been proven by research for the benefit of human health. They occur naturally in products such as yoghurt and kefir and can also be purchased in the form of side dishes. However, if it is not shown that a particular microorganism is beneficial to health, there is really no way to know if it is doing something, says Duker Freuman. "There is little evidence that the average person would benefit from probiotics," says Duker Freuman. Apple cider vinegar falls into this category of bacteria-containing foods that probably will not do much for otherwise healthy people. Research showing that probiotics are promising for health typically examines specific bacteria and a population with a particular disease, explains Duker Freuman, as well as studies on how certain bacteria affect ulcerative colitis and other patients how specific probiotic mixtures were found to help patients with intestinal infections Clostridium difficile or C. diff .
The end result of Duker Freuman on ACV is that it is unlikely to be harmful and is also unlikely to promote gut health. The only people she says they should stay away from are people with acid reflux or acid damage to the esophagus due to acid reflux.
. 3 Apple cider vinegar does not detoxify you.
"I've heard a lot about how cider vinegar" detoxifies "you," says Langer, explaining that it just is not true. In fact, the body is built to "purify" itself. Your body does the detoxification all by itself – that's what the liver, kidneys and intestines are all about. They work together to remove toxins and wastes from your body in the form of urine and fecal matter, helping your body absorb the beneficial nutrients from what you eat. "Despite what you can read, apple cider vinegar is not magic," says Langer.
. 4 It should not be used as an appetite suppressant.
While some investigations have suggested suggested that acetic acid in ACV can suppress appetite, and other research has shown that acetic acid consumption to suppress body fat accumulation in mice lacks us so far solid evidence that ACV is an effective appetite suppressant.
But perhaps more important than the fact that ACV has not reliably quenched appetite is the fact that calories are cut and undermined. They are not winning strategies for weight loss and are likely to be hungry and disadvantaged. Not to mention that restricting eating can put you in a restrictive restriction cycle and hamper your ability to intuitively think about food and eating. To suppress your appetite when you feel hungry, refuse your body the food it requires. "It's psychologically unhealthy," says Langer.
"If you feel hungry at an unexpected time, such as between meals, an appetite suppressant is not the answer." The answer is to take a look at what you are taking all to see if it is in terms of calories or volume, and also on macronutrient level, "says Langer.
. 5 There is a chance that the blood sugar level will be slightly lowered, but there is no solid evidence for that.
A Study of 2013 in Journal of Functional Foods suggests this The participants who had taken apple cider vinegar daily for 12 weeks had a lower blood sugar level. The problem is that the study was conducted on only 14 people and they were all predisposed to type 2 diabetes .
"Because studies are usually conducted on specific subgroups of humans, one can usually only make very specific conclusions based on the population actually studied," says Dr. Kahan. In other words, studies are a great way to get to know different subpopulations, but if the research is not large and relates to many groups, you will not automatically be informed about the general population.
That's not to say apple cider vinegar can not help to lower blood sugar levels, at least in the studied group. "It may have an effect on reducing blood sugar levels that occur after consuming carbohydrates in people prone to high blood sugar," Dr. Kahan, although the mechanism behind it is not completely clear. "Vinegar is an acid that changes the pH of foods, which can affect how quickly something is metabolised and absorbed," he says. "It could also affect the enzymes responsible for the metabolism and absorption of nutrients from different foods."
There are no clinical guidelines for use for the health until a thorough investigation of some strictly examined experts . In short, no one should draw his health council from the results of a very small study.
. 6 You should not drink too much.
Even if the huge health claims are doubtful, that does not automatically mean that you're not allowed to drink apple cider vinegar. "The absence of scientific evidence does not mean that it is dangerous or that you do not feel healthier," says Langer. When you put it into your diet, it's all about how you do it.
Langer recommends never to consume two tablespoons a day Kahan agrees that exaggeration can have a negative impact on health. As well as aggravating the stomach-irritation problem, too much acid can cause your tooth to wear out and even damage your esophagus, he says. He also suggests eating before you eat anything with apple cider vinegar that is mixed in, so stomach irritation is less likely.
"Vinegar is a strong acid," he says. "Like many other" magical "pills, potions and foods, you want to be careful about having too much."
. 7 It has not been proven to control high blood pressure.
Just because acetic acid lowered blood pressure in rats does not mean that it will have similar effects on humans. Until more thorough and thorough, there is not enough evidence that consuming ACV lowers blood pressure.
. 8 In some people, this can lead to nausea.
While drinking ACV in water is "health-neutral" for many people, others may experience nausea, says Duker Freuman. If you have a sensitive stomach or other gastrointestinal discomfort, ACV may not be suitable for you. Returning to the idea that ACV might be an appetite suppressant, a study of 2014 in the International Journal of Obesity found that feelings of suppressed appetite after taking ACV were due to the ACV nausea felt after taking.
. 9 ACV does not interact well with certain medications.
You should definitely consult a doctor if you take insulin or diuretics and are interested in drinking ACV.
10th There is not enough good research on ACV to determine if it has other health related uses.
Although it is touted as an adjunct to acne, hiccups, allergies and more than 2017 article . noted Natural Product Research states that "more in-vitro and in-vivo validations are needed to accurately weigh the pros and cons of ACV." Reshmi Srinath, M.D., assistant professor on the mountain. Sinai, Department of Endocrinology, Diabetes and Bone Diseases, and director of the Weight Management and Metabolism Program of Mount Sinai, explains to SELF that although there have been small, uncontrolled studies that suggest that apple cider vinegar may be beneficial in some ways could not have enough clinical data to support its use to the general public. "