Have you heard of a garlic, apple cider vinegar and cayenne pepper mix for weight loss? It's one of the many combinations thought to have weight loss benefits. But is there enough evidence to support this claim?
Cayenne Pepper and Weight Loss
Capsaicin, the active ingredient in cayenne peppers, has been found to possess weight loss benefits. The compound is purported to contain anti-inflammatory, antimicrobial and antioxidant properties as well, according to a January 2017 review in Pharmacognosy Reviews.
The review asserts that capsaicin is shown to induce body weight reduction as well as the sensation of fullness, while reducing energy and fat intake.
In an October 2012 review in Appetite, it was discovered that capsaicinoids may have potential benefits when it comes to weight management. Benefits include increased energy expenditure, increased lipid oxidation and reduced appetite.
It was observed that capsaicinoid consumption increased energy expenditure by 50 kilocalories a day. This would produce significant weight loss in one to two years. The bottom line, according to Appetite, is that even though capsaicinoids will not guarantee rapid weight loss, they may aid in weight management. However, you should always consult your doctor before taking weight loss supplements.
Does Garlic Induce Weight Loss?
Garlic, referred to by some as "the nectar of the gods," has a number of health benefits. According to Memorial Sloan Kettering Cancer Center, the bulb can be used to:
- Fight skin infections (studies show garlic has antibacterial, antiviral and antifungal properties).
- Lower high cholesterol
- Treat circulatory disorders.
- Treat atherosclerosis (some clinical trials contradict these findings, though studies support garlic's antiplatelet activity, which can help prevent blood clots in atherosclerosis patients).
- Lower high blood pressure (studied show mixed results).
Garlic, according to a January 2016 study in Advanced Biomedical Research can also be used to induce weight loss, though its effect on body weight is still obscure.
In the study, 110 participants with nonalcoholic fatty liver disease (NAFLD) were divided into an intervention group, which received two garlic tablets daily, and a control group, which received a placebo. The intervention group had a significantly greater percent change in body weight, than the control group.
Read more: Which is Healthier, Raw or Cooked Garlic?
Apple Cider Vinegar Cleanse Reviews
Due to the rising popularity of juice cleanse diets, there are scores of weight loss drink reviews: apple cider vinegar cayenne pepper weight loss reviews, apple cider vinegar cleanse reviews and more. The reviews are mixed: many claim the efficacy of these easy-to-make potions, while others dispute them.
What does the actual evidence say? According to Mayo Clinic, not only is there little evidence to support claims that apple cider vinegar promotes weight loss, there's evidence showing it can potentially be harmful when consumed regularly. Because the liquid is highly acidic, it can irritate your throat if taken in large amounts.
Moreover, its acidity can damage tooth enamel, especially when sipped straight, says Harvard Health Publishing. Vinegar can also alter insulin levels — particularly dangerous for those with diabetes — and worsen potassium levels, specifically for those taking medicine, such as diuretics, that lowers potassium levels. The bottom line here is that apple cider vinegar can do more harm than good when consumed regularly.
Healthy Ways to Lose Weight
There are several healthy ways to lose weight that don't involve an apple cider vinegar and cayenne pepper mix or apple cider vinegar, cinnamon, honey, lemon weight loss concoction. Better Health Channel advises not skipping meals, having a healthier approach to food — increasing your fruit and vegetable intake, cutting down on saturated fats and alcohol, replacing sugary drinks with water and eating a variety of foods.
As important as diet in weight management: exercise. Exercise must be part of our daily schedule, says Better Health Channel, pointing out that exercise can be energizing and help you feel less tired.
About 30 minutes of exercise a day can help you can help speed the metabolism and induce weight loss. How much energy you burn depends on certain factors, such as your age, gender and amount of physical activity. There are a variety of ways you can get exercise including playing a sport you enjoy, taking the stairs and walking whenever possible.
- Pharmacognosy Reviews: "Current Understanding of Antiobesity Property of Capsaicin"
- Appetite: "Capsaicinoids and Capsinoids. A Potential Role for Weight Management? A Systematic Review of the Evidence"
- Memorial Sloan Kettering: "Garlic"
- Advanced Biomedical Research: "Effect of Garlic Powder Consumption on Body Composition in Patients with Nonalcoholic fatty liver disease: A Randomized, Double-Blind, Placebo-Controlled Trial"
- Mayo Clinic: "Drinking Apple Cider Vinegar for Weight Loss Seems Far Fetched - Does it Work?"
- Better Health Channel: "Weight Loss: A Healthy Approach"
- Harvard Health Publishing: "Apple Cider Vindegar Diet: Does it Really Work?"