There have been diet plans and miracle cures for ailments as long as there has been written history. Apple cider vinegar has been on the "fad" diet list for at least the past 40 years or more. Apple cider vinegar began making its mark in dietary history in the 1970s and hasn't gone away since. Scientists and researchers around the world are looking to apple cider vinegar for answers when it comes to weight loss and increasing a person's metabolism.
History
Apple cider vinegar's use as a metabolic enhancer was first documented when Roman soldiers drank an apple cider vinegar tonic called "posca" to increase their energy before battle. Before that, Hippocrates used apple cider vinegar to treat wounds and increase circulation in 400 BC. Modern use of the vinegar as a weight loss additive came during the 1970s when it was mixed with lecithin, kelp, vitamin B 6 and iodine. However, since the turn of the century, scientists have been studying apple cider vinegar's effectiveness as a weight loss supplement and metabolic enhancer at laboratories worldwide.
Weight Loss
While no substantial weight loss or calorie burning studies have focused on apple cider vinegar itself, researchers have found that apple cider vinegar can significantly decrease a person's appetite. Studies conducted at Lund University in Sweden and Arizona State University in Mesa, Arizona show that ingesting a 30 ml or 2 tbsp. of apple cider vingar before meals increases a person satiation. A recent study showed promise for reducing subcutaneous fat deposits using vinegar; however, the study did not use apple cider vinegar for its testing.
Metabolism
The same studies performed for research into satiation also revealed that apple cider vinegar can increase the body's ability to metabolize complex carbohydrates. Type II diabetic sufferers in both the LU-S and ASU studies showed a decrease in insulin dependency when ingesting 30ml or 2 tbsp. of apple cider vinegar before meals. There was also a decrease in gastric emptying, another sign of metabolic enhancement. Subjects also reported an increase in energy levels throughout the trials. Metabolic studies with encouraging results have been performed in Japan using vinegar; unfortunately the study did not use apple cider vinegar.
Dosage
Although no standard dosage has been set regarding the use of apple cider vinegar for weight loss or metabolism, the studies have shown that 2 tbsp. or 30 ml mixed with water or juice before meals is an effective dose. Lower doses, while still effective, did not have the same efficiency as the 2 tbsp. dose. Apple cider vinegar when used in pill or tablet format generally follows the guideline of one pill equals one tablespoon. Consult with your physician before starting any apple cider vinegar diet regimen.
Side Effects
Side effects include esophageal erosion, damage to the stomach lining, osteoporosis, tooth decay and kidney damage. Most side effects, such as soft tissue damage, are the result of not diluting the apple cider vinegar before ingestion. Vinegar in general is toxic in high doses and can be fatal. Overdose may result in hyperreninemia, an adrenal gland disorder that affects the kidneys and causes high blood pressure along with the health issues related to hypertension. Seek medical attention immediately if any swelling of the mouth, throat, cheeks or neck occur as it could be a sign of a severe allergic reaction.
Theories/Speculation
Opponents of apple cider vinegar's ability to help people lose weight or increase their metabolism state that the only reason apple cider vinegar diets work is because of the stringent foot diet conditions associated with any weight loss program. They further state that apple cider vinegar is no better than placebo at reducing a person's weight and proper diet along regular exercise are the major components to any successful diet program. Although they do agree that apple cider vinegar is good for digestion and it does help give people that "full" when used with a meal.
References
- Enzyme Facts: Vinegar, the History
- Diabetes Care: Vinegar Ingestion at Bedtime Moderates Waking Glucose Concentrations in Adults with Well-Controlled Type 2 Diabetes; A.M. White, et al.; Nov, 2007
- Apple Cider Vinegar Benefits: Apple Cider Vinegar Weight Loss Theories
- Apple Cider Vinegar Weight Loss: Apple Cider Vinegar Side Effects
- Chase Freedom: Apple Cider Vinegar Diet Review
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