Apple cider has become a popular natural and healthy weight loss ingredient, and health buffs are discussing it recently. Apple cider is greatly enjoyed by many, especially for being a staple drink for healthy individuals. Many people also believe that apple cider has health benefits. Now, with the increasing demand for natural and healthy weight loss ingredients, apple cider has become a popular natural weight loss ingredient as well. In short, it is being favored to promote weight loss in a natural way.
Unfortunately, apple cider and apple cider vinegar are often discussed interchangeably, although they aren’t the same ingredient.
This intro is designed to explain the differences between the two and to debunk misconceptions about apple cider and weight loss. We are well-familiar with the health benefits of apple cider vinegar, and its potential weight-loss effects, but the research on pure apple cider is less clear and often clouded by the more acidic counterpart.
This journey will also help us trace the roots of the notion that apple cider can help with weight loss and to separate the facts from the hype so that we can be clearer about what might be possible when apple cider is added to a diet. Sorting through these two similar but distinct products will give us a broad overview of the role of apple cider when it comes to dietary strategies aimed at achieving and maintaining a healthy weight.
The Claims About Apple Cider for Weight Loss
The claim that drinking apple cider can help you ‘lose weight’ might be fascinating but has probably been muddled up in your mind with apple cider vinegar which is more often linked with health and even weight loss. Be clear on the difference between the two so you know what you can expect.
Apple cider is naturally fermented unfiltered juice from pressed apples; it retains more natural flavours and nutrients than many store-bought juices that have undergone more elaborate processing. Because apple cider naturally contains natural acids and pectin, some proponents have claimed that it can aid in weight-management by keeping you feeling full and decreasing the body’s ability to absorb fats. These claims, though, are more anecdotal than scientific, and rely heavily on the body of research behind apple-cider vinegar.
Some people report drinking apple cider to control their weight, likely due to the beverage’s lower caloric content compared with other sweetened beverages and perhaps because it could aid in satiety. Nonetheless, other than these anecdotal reports, the scientific evidence for apple cider as a weight-loss aid is scant. Most of the research and the documented benefits for acetic acid’s macrobiotic roles are with respect to apple cider vinegar and not apple cider.
Here, we’ll hopefully disentangle the anecdotal claims and the scientific evidence (or lack thereof) to help determine whether consuming apple cider might be worth adding to a diet designed to help you lose weight, or whether the health benefits were simply confused with the benefits of apple cider vinegar.
Scientific Insight into Apple Cider and Weight Management
Despite the budding interest around apple cider as a weight-loss aid, the effects of drinking apple cider vinegar remain poorly studied. Much of the research on apple cider vinegar in an academic setting has focused on its effects on weight loss. This is likely due to the higher concentrations of acetic acid, a chemical already shown to have some metabolic benefits.
With respect to apple cider, recognising the overlap in ingredients between this beverage and vinegar apple cider should have us acknowledging that the concentration of the chemicals that are thought to promote weight-loss might be lower, therefore potentially having less of an impact. Apple cider, naturally, has demonstrable levels of antioxidants and natural acids that theoretically could contribute to weight loss, albeit to a lesser extent than the stronger ACV. The acidic nature of apple cider comes from malic acid (a natural component of apples) and natural sugars – components that might be less weight-loss specific, but that is more likely to contribute long-term to health and metabolic wellness.
Furthermore, the existing studies on apple cider itself are few and far between, and those that do exist are more typically focused on its benefits to overall health rather than to weight loss specifically. Research might indicate that apple cider could support metabolic health via various mechanisms, including improving antioxidant status, supporting digestion and other factors, which may potentially have implications for weight loss.
But, as we begin this journey, it’s important to keep in mind that the available findings from studies on apple cider are much more limited than those found in studies on apple cider vinegar. Keeping this in mind should temper the expectations that one can realistically have about the potential of apple cider for weight management. The discussion below will also emphasise some of the gaps that exist in our knowledge regarding how consuming apple cider might uniquely influence body weight and composition and underscore the need for more focused research in this area that could potentially help clarify the situation.
Comparing Apple Cider and Apple Cider Vinegar
In other words, although apple cider and apple cider vinegar are made using apples, we shouldn’t base our opinions on their health benefits, or consider them as interchangeable items in diet or weight management plans, on the grounds that they both come from apples.
Apple cider is simply un-fermented, or fresh, apple juice, meaning it still contains the nutrients, sugars and flavour that come from fresh apples, whereas vinegar is made from fermented apple cider that has lost those nutrients and sugars, and instead gained acetic acid. So what’s this supposed to do for you? Apple cider vinegar has been used in folk medicine for centuries for issues from indigestion to sinus congestion to acid reflux to sore throats. It even found prominence on the Dr. Oz show. What’s the scientific evidence behind all this? Well, maybe there isn’t that much out there, but the one claim for apple cider vinegar that has the most scientific evidence behind it is that it can help you lose weight. To understand why, we first have to look at what the body does to break down ingested carbohydrates for energy.
Unlike unfermented apple cider, however, apple cider vinegar is made from fermenting apple cider until the sugar of the apple juice is completely converted into vinegar. This increases the solution’s concentration of acetic acid, a compound that is purported to have several beneficial effects, such as slowing blood glucose levels and promoting fat loss and appetite suppression. It’s the presence of this acid that largely accounts for vinegar’s reputation as a weight-loss aid. Apple cider vinegar is linked to faster metabolism and less body fat storage, effects that are unrelated to the benefits seen with unfermented apple cider.
Nutritionally, apple cider has a higher calorie count per serving than apple cider vinegar, because it has more natural sugars in it. However, it is still lower in calories than soda or commercially processed juices, so it is more healthful than those beverages, though not necessarily low-calorie in itself.
In conclusion, whilst apple cider provides nutritional benefits in the form of antioxidants and fibre (which could potentially be helpful in digestion), apple cider vinegar seems to provide the health benefits to the metabolism and aiding in losing weight as it contains a significant amount of acetic acid. I hope these differences are helpful in distinguishing consumer choices of incorporating these products in ones diet. Whether it be for health or weight loss purposes.
How to Use Apple Cider in a Weight Loss Diet
For the dieter hoping for the benefits of apple cider in a weight loss diet, keeping these factors in mind can help maximise the benefits of apple cider while mitigating any drawbacks. Apple cider itself doesn’t represent a ‘miracle drink’ for weight loss, as apple cider vinegar does, but it’s a healthful substitute for calorie-laden, sugary drinks.
Moderation is the key ingredient: Since apple cider is a sugar-rich drink, it should be consumed in moderation. Since soda or fruit juices are major sources of added sugars in an American diet, complete elimination might seem difficult. In that case, substituting apple cider for one sugary drink or juice per day can reduce calorie intake while still satisfying a sweet tooth.
Pair with Healthful Eating Patterns: Apple cider can be part of a healthy diet paired with a healthful eating pattern. Use it as one piece of a dietary diverse puzzle that includes a variety of fruits and vegetables, lean proteins and whole grains to promote overall health and weight management.
Use as a Flavouring: Swap out the apple cider for a flavouring instead of a drinkExchange out the cups of apple cider for flavouring instead of a drink. Put a splash in your glass of sparkling water to get the flavour without the calories, or use it in your own homemade vinaigrette or marinade.
Weight Loss Alternative: If you want to shed excess pounds, hydration is important, and apple cider can be a delicious part of your hydration plan. If you mix a small amount of apple cider with a large volume of water, you might drink the flavoured water more often than plain water, which could increase the amount of water you are drinking.
Consult With A Nutritionist: If you’re looking to lose weight and seriously consider incorporating apple cider vinegar in your diet, consult with a nutritionist or dietitian who can be able to give you personal advice as to how apple cider vinegar can be of help for your health, and what preparations to make for using apple cider vinegar in your diet.
If they stick to these guidelines, they will be able to use apple cider as an effective part of an overall weight-loss plan, and one that adds to the nutritional value of the diet without undercutting it. For the most part, it is an adaptable ingredient that can add greatly, both in terms of flavour and overall nutritional value, to a diet when applied correctly.
Conclusion
In summary, while apple cider might be a viable complement in a weight-loss plan, it should be treated as such with the moderate expectations that come with it. Unlike apple cider vinegar – a drink that has been more extensively studied as an aid to weight loss and chronic diseases – apple cider is missing an active ingredient found in vinegar, namely the potent acetic acid content, which confers its metabolic advantages.
Apple cider might well be a high-quality, healthy food (with antioxidants, natural flavours, and so on) but it’s probably not a particularly effective weight-loss aid – it’s not likely to be any more effective than (or distinct from) other things we might be doing to lose weight. So, if you want to lose weight, the best thing for you to do is to adopt a high-quality, healthy lifestyle, including healthy eating, regular exercise, and so on.
But that doesn’t mean that apple cider has no place in a healthful diet. It can still be served as a delicious beverage, or used as a natural ingredient in food preparation and cooking. And when consumed as part of a healthful diet that promotes overall dietary diversity and enjoyment, apple cider can help people to achieve their dietary goals.
As a result, apple cider is no miracle food to lose weight, but it is a useful addition to a healthy and enjoyable eating plan over the long-term when used in moderation (after all, it’s still a source of liquid calories), and in combination with other healthy lifestyle behaviours.
does drinking apple cider lose weight
FAQ: Using Apple Cider for Weight Loss
Q: Can drinking apple cider help me lose weight?
A: Yes, although apple cider is a yummy beverage and can improve overall health, because apple cider does not have potent weight-loss components (as does its sister apple cider vinegar), drinking apple cider in this respect is not likely to have as much direct impact on weight management. With that said, if a person is trying to diversify their diet and still enjoy their food, drinking apple cider with a meal can still boost overall dietary variety.
Q: Is apple cider vinegar more effective for weight loss than apple cider?
Q: Okay, why would apple cider vinegar help you lose weight, and why not apple cider? A: Apple cider vinegar has been studied extensively for its weight-loss benefits, and acetic acid is largely responsible. It’s been shown to raise your metabolic rate, inhibit storage of fat, and curb your appetite – pretty impressive for a little apple liquid. Apple cider may have antioxidants and natural flavours, but it’s not the same as cider vinegar, which is concentrated in acetic acid.
Q: How should I incorporate apple cider into my weight loss plan?
A: For most people who want to lose weight, the best way to use apple cider is in moderation. You can replace sugary beverages with apple cider, use it as a flavouring in cooking, or mix it with water as a hydrating alternative. However, a fundamental principle of weight loss is that it takes a village: there is no magic bullet to health and any plan that promotes apple cider as a weight loss strategy is missing several other factors necessary for the overall care of an individual. Even for people who don’t want to lose weight, a one-size-fits-all plan for optimal health is impossible.
Q: Can apple cider be healthy even if it’s not a weight-loss aid?
A: Of course! Apple cider isn’t a weight-loss cure, but that doesn’t mean it can’t be drunk or used as a flavourful component in recipes. It has antioxidants and natural flavours. Drinking cider is one way to increase the diversity of your diet and make eating more pleasurable.
Q: Should I consult a nutritionist before incorporating apple cider into my diet?
Q: Before you start adding apple cider, it’s best to consult with a nutritionist or dietitian. They can advise you on any modifications to your current diet, which should include some form of exercise. A: A nutritionist or dietitian can give you personalised advice on how to use apple cider in your diet, depending on your existing weight and health conditions. They’ll also be able to advise you on the appropriate way to incorporate apple cider into your dietary regimen, ensuring any changes are positive ones.