Apple cider vinegar (ACV) has become more well-known recently as a purported weight-loss help. Can drinking apple cider vinegar before bed help you lose weight is to discuss today. One of its many advertised advantages is that using apple cider vinegar before bed can aid in weight loss. This essay investigates the veracity of this assertion by examining the data from scientific studies on the impact of ACV on weight loss.
Fermenting crushed apples yields a multipurpose liquid known as apple cider vinegar (ACV). This age-old concoction, which has been valued for its culinary and therapeutic qualities for thousands of years, has a fascinating history. Apple cider is fermented to produce a mixture high in acetic acid, enzymes, probiotics, and trace minerals, which is then used to make ACV. It is a well-liked ingredient to many different recipes, marinades, and sauces because of its unique amber color and tangy flavor. In addition to its culinary applications, apple cider vinegar has drawn interest for its possible health advantages. Supporters recommend consuming it for anything from digestive health to weight loss.
Understanding Apple Cider Vinegar
It’s important to comprehend what apple cider vinegar is before exploring its possible impacts on weight loss. Fermenting crushed apples yields a liquid that contains probiotics, enzymes, acetic acid, and other healthy ingredients. This is how apple cider vinegar (ACV) is manufactured. It has been used for ages, mostly in medicine and cooking.
Can Drinking Apple Cider Vinegar Before Bed Help You Lose Weight?
Overall, according to Mary Margaret Dagen, MD, an obesity medicine specialist accredited by the American Board of Obesity Medicine, there isn’t much data to support the idea that apple cider vinegar alone can help you lose weight.
Lowers Blood Sugar
Barry Sears, PhD, president of the Inflammation Research Foundation and author of the Zone Diet book series, tells LIVESTRONG.com that there is some evidence that ACV can help lower blood sugar levels, which may be relevant to weight reduction and control. According to the Mayo Clinic, elevated blood sugar levels cause your body to produce more insulin, which in turn increases the storage of sugar as fat.
Consuming vinegar after a meal helps to lower blood sugar levels, according to a systematic review and meta-analysis that was published in Diabetes Research and Clinical Practice in May 2017.
Reduces Fat Storage
ACV may help lower visceral fat, or the “hard” fat that builds up deep in the abdomen, and reduce fat accumulation, according to nutritionist Sharon Katzman, RDN, of the Chambers Center by PALM Health in Morristown, New Jersey, though further research is required to confirm this claim.
In fact, a randomized clinical experiment that was published in the Journal of Functional Foods in April 2018 discovered that taking apple cider vinegar together with a low-calorie diet for a whole 12-week period was helpful in reducing visceral fat, body weight, BMI, and hip circumference.
The combination was also shown to have some additional health benefits, including lowering levels of total cholesterol and triglycerides and decreasing hunger. As an added benefit, individuals who used ACV had much higher levels of high-density lipoprotein cholesterol, or “good” cholesterol, than those who did not.
Slows Digestion
According to nutritionist Kristi Veltkamp, RDN, a dietitian with Spectrum Health, ACV helps to delay the emptying of the stomach, extending the feeling of fullness.
“By boosting satiety, or a sense of satisfaction associated with eating, apple cider vinegar can help with weight loss,” says Scott Jamison, MD, a board-certified internal medicine doctor at PALM Health in St. Louis.
When Should You Drink ACV to Lose Weight?
According to Sears, consuming ACV prior to meals can help control blood sugar levels and make you feel satisfied with less food. Katzman concurs that taking ACV before or with meals is a good idea. You may also try taking it half an hour before bed to assist lower blood sugar levels in the morning. You might need to experiment a bit to find the most effective timing for your ACV consumption, as there is currently no study on this topic.
How to Take Apple Cider Vinegar Right Before Sleep
To explore apple cider vinegar (ACV) as a potential weight-loss method, experts advise diluting ½ to 1 tablespoon of ACV in 4 to 8 ounces of water. “ACV needs to be diluted in water, or it can cause nausea, worsen acid reflux and cause tooth enamel erosion,” Katzman cautions.
Dr. Jamison suggests using a straw when consuming ACV in order to minimize the acid’s exposure to your tooth enamel.
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If vinegar is not something you regularly eat, it could be a good idea to start with a small amount and see how well your stomach takes it before working your way up to a full tablespoon. Dr. Dagen suggests taking one dose per day, ideally right before your biggest meal.
“As you grow more accustomed to the taste of ACV, you can increase the concentration by diluting it in less water,” Katzman explains.
Remember, though, that because acetic acid is the main ingredient in vinegar, apple cider vinegar (ACV) has a bitter flavor that may take some getting used to. Veltkamp advises using a low-calorie sweetener like Stevia to cover up the strong flavor if the bitterness bothers you.
“To make the taste more palatable, you could try adding a tiny dab of lemon juice, honey, cinnamon, or ginger, advises Dr. Jamison. “Apple cider vinegar is an acquired taste!”
The Science Behind Weight Loss
When there is a calorie deficit—a situation where the body burns more calories than it takes in—weight loss happens. Weight reduction is influenced by a number of factors, such as hormone balance, metabolism, exercise, and food.
Claims Supporting ACV’s Weight Loss Effects
Proponents of consuming apple cider vinegar (ACV) before bed to aid in weight loss frequently list numerous ways by which ACV is said to help shed pounds:
1. Improved metabolism:
ACV’s primary ingredient, acetic acid, is said by some supporters to have the ability to speed up metabolism and raise calorie burning.
2. Appetite suppression:
It has been proposed that ACV may aid in appetite suppression, which lowers calorie consumption and aids in weight loss.
3. Blood sugar regulation:
ACV may decrease blood sugar and increase insulin sensitivity, which may lessen fat storage and aid in weight loss.
Examining the Scientific Evidence
Despite the soundness of these assertions, there is scant and inconsistent scientific data to support the role of ACV in weight loss:
1. Metabolism:
In laboratory and animal research, acetic acid has been shown to both boost fat burning and decrease fat storage. Nevertheless, there are few human research, and the findings are conflicting.
2. Appetite suppression:
According to a few small studies, eating vinegar with a meal can boost feelings of fullness and decrease the number of calories consumed later in the day. Further investigation is need to validate these results, though.
3. Blood sugar regulation:
ACV may increase insulin sensitivity and decrease post-meal blood sugar levels, both of which may contribute to weight loss, according to some research. The evidence is still developing and erratic, though.
Considerations and Potential Risks
Although ACV is usually regarded as safe when taken in moderation, there are a few things to think about and some hazards to be aware of:
1. Acidity:
Because ACV is so acidic, it can irritate or harm the teeth, throat, and digestive system, especially when taken undiluted or in large quantities.
2. Digestive issues:
When taking ACV, especially in concentrated quantities or on an empty stomach, some people may feel digestive discomfort, such as nausea or upset stomach.
3. Interactions with medications:
ACV may interact negatively or potentially impact the efficacy of some drugs, including diuretics and diabetes treatments.
Side Effects of Drinking Apple Cider Vinegar
The most crucial thing to do is see your doctor to be sure that ACV is safe for you before attempting it for weight reduction or any other health benefit.
Although most people believe that drinking apple cider vinegar is safe, there are a few consequences of ACV to be aware of:
It could cause throat irritation:
If you consume undiluted apple cider vinegar too frequently or in excess, it may irritate your mouth and throat. Therefore, if you encounter irritation, keep to the recommended half to one tablespoon per day and dilute it as much as needed in a glass of water.
It can damage your teeth:
ACV is acidic and can dissolve dental enamel, warns Veltkamp. “Be sure to rinse after swallowing and do not let it linger in your mouth,” she advises. If you consume large amounts of undiluted apple cider vinegar, your risk of tooth damage will increase.
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It may interact with medications you’re taking:
Dr. Dagen cautions against taking apple cider vinegar in combination with some medications or supplements, such as insulin or diuretics. If you take any regular drugs, be careful to see your doctor in case ACV interacts with them.
It might not be suitable for every individual:
Apple cider vinegar may not be suitable for people with certain medical disorders since it can reduce the rate at which food exits the stomach. For instance, ACV may exacerbate gastroparesis, a disorder in which the stomach empties more slowly than usual from the start.
Ultimately, if you’re trying to reduce weight and thinking about include ACV in your diet to help, make sure you approach the process realistically and healthily and don’t depend on any one tactic to be a quick fix.
“The best way to lose weight is to restrict calories without hunger or fatigue,” says Sears. “That can only be done if you maintain a relatively even balance of protein, carbohydrates and fat at each meal.”
Conclusion
In conclusion, there is little to no scientific evidence to support the idea that consuming apple cider vinegar before bed may help with weight loss, despite the possibility of some advantages. Although ACV may provide certain benefits, such as enhanced metabolism and appetite control, more thorough research is required to definitively establish these effects. Before adding ACV to your weight reduction program, it’s also crucial to think about the possible hazards and speak with a healthcare provider. In the end, maintaining a healthy lifestyle with a balanced diet and frequent exercise is the best way to lose weight sustainably.