Apple Cider Vinegar Reduces Visceral Fat – Raises HDL – Lowers TG – Lowers Blood Sugar – and Activates AMPK, the longevity Pathway

  • by Nils Osmar. August 6, 2023
  • This post is not intended as, and should not be taken as, medical advice. 
  • See full Medical Disclaimer

Excess body fat, in particular visceral fat, is associated with numerous health problems, and with a shorter lifespan. People who are overweight or obese are more likely to have heart disease, strokes, cancer, diabetes and depression. See study

In this light, several recent studies are interesting. Taken together, they show that apple cider vinegar lowers body fat, reduces visceral fat, promotes weight loss, raises HDL and lowers TG.

In a 2018 study, a randomized, clinical trial, participants were given 30 mL , or 2 tablespoons, of AVC a day.  The control group was not. Both groups also slightly reduced their caloric intake and increased their exercise. But the group taking the ACV had a far better outcome. According to the study,

“The ACV significantly reduced body weight, BMI, Hip circumference, visceral adiposity index (VAI) and appetite score (P ≤ 0.00). Furthermore, Plasma triglyceride (TG) and total cholesterol (TC) levels significantly decreased and high density lipoprotein cholesterol (HDL-C) concentration significantly increased in the ACV group in comparison to the control group (P ≤ 0.05)”

In the second study, the participants drank 1 tablespoon of ACV (diluted with water) along with lunch, and another tablespoon along with dinner. (They lowered their food intake by 250 calories) The participants who did not receive ACV lost 5 lbs over the 12 week study period. The people in the ACV group lost almost 9 pounds – almost double the weight loss over the same period of time.

Both studies suggest that ACV in addition to slightly restricted calories has a significantly greater benefit than calorie reduction alone.

This study also found that ACV lowers can help lower blood sugar and increase insulin sensitivity – and can help activate AMPK, the longevity pathway.

What I’m doing:

  • At the time I’m writing this (August 2023), I’m about 10 pounds over my ideal weight.
  • My triglycerides (TG) are fine – they’re very low – but my HDL, which tends to be on the low side, is lower than I would like, particularly since I started taking rapamycin, which can sometimes throw off the balance of our lipids. My goal is to lose the 10 pounds, and raise my HDL significantly.
  • I’ve added two tablespoons of ACV to my morning smoothie. The other ingredients are1/2 of an unpeeled lemon, which I blend with with 2 cups of water, and sweeten with a little stevia and xylitol. I also add a little malic acid to support mitochondrial health.
  • I don’t count calories, so I won’t be reducing them. I eat whole unprocessed food, largely but not completely animal-based.

Not medical advice

This article is not intended as, and should not be taken as, medical advice. I’m not advising that people eat any particular diet or take any particular supplement(s), just reporting on what I’m doing. Supplements, like medications and other interventions, can have side effects; I would encourage people to research both possible benefits and side effects before starting on any supplementation regimen, and consult with a medical professional about any issues which might have a medical component.  See full Medical Disclaimer

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