Apple Cider Vinegar Diet: Separating Myth from Fact
According to the American Dietetic Association, versions of an Apple Cider Vinegar Diet have been around for many years. However, the diet gained popularity in the 1950s, when the book “Folk Medicine: A Vermont Doctor’s Guide to Good Health”, by Dr. D.C. Jarvis was published. Dr. Jarvis claimed that apple cider vinegar would help the body burn fat instead of storing it.
The Apple Cider Vinegar Diet is a relatively easy-to-follow diet plan, if your stomach can handle it. You simply take one to three teaspoons of apple cider vinegar approximately fifteen minutes prior to meals. The diet does not provide detailed food lists, but there are some additional guidelines. In addition to consuming mass quantities of vinegar, you are to simply eat in moderation at meals, be aware of the nutritional makeup of your food, and get regular exercise. There are many conflicting ideas regarding the actual benefits that participants are gaining from this diet regimen.
MYTH: The Diet Causes Weight Loss
Fact: There is really no scientific data to support the claim that apple cider vinegar causes weight loss. The truth is that if you follow the rest of the program, you will lose weight. Eating a healthy balanced diet, controlling your portion sizes, and exercising regularly are the keys to safe and long-lasting weight loss.
MYTH: The Diet Reduces the Appetite
Fact: There is no evidence that the regular consumption of apple cider vinegar will reduce hunger or cravings. However, the acetic acid in vinegar can slow gastric emptying, which may help to lessen the impact of high-carbohydrate foods on blood sugar. This may or may not have an effect on weight loss.
MYTH: The Diet Reduces Cholesterol and Blood Pressure
Fact: There have only been limited scientific studies dealing with the effect of apple cider vinegar on blood pressure and cholesterol. In addition, these studies have mostly been performed using lab animals, such as rodents. People who have claimed to have a reduction in cholesterol or blood pressure are most likely gaining these benefits through the other factors of the diet rather than the vinegar. Being more conscious of the nutritional makeup of your food helps you to reduce the salt, fat, and cholesterol you are eating, thus helping you to make better choices.
MYTH: The Diet is Natural and Safe
Fact: It is true that apple cider vinegar is natural. However, consumption of large amounts can cause throat and stomach irritation, lead to potassium deficiencies and bone loss, and even weaken tooth enamel. In addition, apple cider vinegar is also known to interact with some medications in an adverse manner.
The Apple Cider Vinegar Diet has not been the subject of significant research, nor have significant benefits been documented. However, if the apple cider vinegar is disregarded in this plan, it may indeed induce weight loss by those time-honored traditions of sensible eating habits and exercise. Apple cider vinegar is a truly wonderful condiment, and can be enjoyed in moderation, but it has not been proven to have any significant effects on weight loss.
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