Apple cider vinegar: what does science say?
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Apple cider vinegar is known for its health benefits, which include improvements in digestion, blood glucose control, and appetite reduction. Some studies suggest that apple cider vinegar may help reduce blood sugar levels and improve insulin sensitivity.
However, research on its direct effect on weight loss is limited and absolutely insufficient to draw any conclusions (but on the other hand, reasonable consumption of apples in a balanced diet plan promotes weight loss, did you know that?).
Additionally, apple cider vinegar should be consumed with caution, as acetic acid can cause gastrointestinal irritation and damage tooth enamel if consumed in excess.
Coconut oil: what’s true?
Coconut oil has been promoted for its health benefits due to the supposed presence of medium-chain fatty acids (MCTs), which are metabolized quickly and may slightly increase metabolism. Some studies have suggested that MCTs may increase satiety and energy expenditure, potentially contributing to weight loss.
Unfortunately, the content of medium chain fatty acids in coconut oil is extremely limited (10-15%), while the much vaunted lauric acid, which constitutes 50% of the fat content, is categorized as a medium chain fatty acid but of in fact it behaves like the long chain ones… Oops…
And in fact in the published systematic reviews no slimming effect is found…
Because the combination doesn’t work
Overall:
- Limited scientific evidence: Studies on the effects of apple cider vinegar and coconut oil on weight loss are limited, often conducted on small sample sizes or under specific conditions that do not necessarily reflect daily life, or even in animal models. If we add to this that they are often misrepresented…
- Modest effects: Even if both ingredients could have a slight effect on metabolism and satiety, these would still be too small to produce significant weight loss on their own.
- Potential health risks: Consuming large amounts of apple cider vinegar can cause digestive problems and damage tooth enamel, while excess coconut oil can increase the risk of cardiovascular disease due to its high saturated fat content.
Effective and sustainable weight loss requires an integrated approach that includes a balanced diet, regular physical activity and other healthy lifestyle habits.
Unfortunately, relying on a magic wand is neither realistic nor effective.
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