Dr. Tim Spector: Why These Supplements Don't Work With Dr. Federica Amati [ebf329]

# ACV Gummies for Weight Loss: Setting Realistic Expectations Apple Cider Vinegar (ACV) has gained popularity as a health supplement, with many people incorporating it into their diets for purported weight loss benefits. In recent years, ACV gummies have emerged as a more palatable alternative to the often-unpleasant taste of liquid ACV. However, it’s crucial to approach these gummies with realistic expectations. This article will explore the science behind ACV, what the gummies can and cannot do for weight loss, and how to best utilize them within a healthy lifestyle. ### Why the Buzz About ACV for Weight Loss? The purported benefits of ACV for weight loss are largely attributed to acetic acid, its primary active compound. Studies suggest that acetic acid may: * **Increase Feelings of Fullness:** Some research indicates that ACV can slow down stomach emptying, which may help you feel fuller for longer and reduce overall caloric intake. A study published in the *European Journal of Clinical Nutrition* found that when to take keto gummies individuals who consumed vinegar with a meal reported increased satiety levels. * **Regulate Blood Sugar:** A controlled study published in the journal *Diabetes Care* suggests ACV can improve insulin sensitivity, leading to better blood sugar control. Stable blood sugar can play a part in reducing cravings and preventing energy crashes that may lead to overeating. * **Boost Metabolism:** Animal studies have indicated that acetic acid might boost metabolism by activating an enzyme called AMPK, however, these effects are still unconfirmed and would not be significant. While these findings are promising, it's important to recognize that most studies have used liquid ACV in varying dosages. The effectiveness and dosage of ACV gummies may differ due to concentration and other ingredients included. ## ACV Gummies: Convenience vs. Concentration ACV gummies are designed to be a more convenient and palatable way to consume ACV. They typically come in various flavors and eliminate the strong, sour taste of the liquid version. However, this convenience often comes with a compromise in concentration: | Format | Key Benefit | Drawbacks | | --------------- | ------------------------------------------ | ------------------------------------------------------ | | Liquid ACV | Higher concentration of acetic acid | Strong, sour taste, can be hard on tooth enamel | | ACV Gummies | Easier and more pleasant to consume | Lower concentration of acetic acid, added sugars | While a serving of liquid ACV might contain 500–1000mg of acetic acid, most gummies contain significantly less and usually include added sugars and artificial flavorings. This is crucial because lower concentrations of acetic acid might translate into less pronounced benefits. Additionally, the presence of added sugars may counteract the intended health benefits. Thus, before choosing ACV gummies over liquid, consider this and consider making the best choice for your own unique needs and circumstances. ### Realistic Expectations for ACV Gummies and Weight Loss It's vital to have realistic expectations when incorporating ACV gummies into your weight loss journey: 1. **Not a Magic Bullet:** ACV gummies alone won't cause significant weight loss. They work best as a **supplement** to a balanced diet and regular exercise. 2. **Gradual, Subtle Changes:** Rather than significant changes, it can assist in gradually helping improve aspects of diet. If you see change with these gummies, it would be gradual and subtle. Be patient and give it time! 3. **Weight Management Tool:** ACV gummies might help with appetite control and blood sugar regulation, both crucial for **managing** your weight. 4. **Consistency is Key:** For any perceived effects, you'll need to take the gummies consistently as directed. Missed dosages or an irregular intake pattern could decrease its efficacy. 5. **Different Results for Everyone:** Individual responses vary widely depending on overall lifestyle factors, including diet, activity level, metabolism, and overall genetics. What works for one person might not work for another. ### Potential Benefits of ACV Gummies Although weight loss benefits should be expected to be minimal or absent, you may experience the following: * **Improved Digestion:** The acetic acid may aid in digestion for some people, leading to less bloating or indigestion. * **Possible Energy Boost:** Stabilizing vista keto acv gummies reviews blood sugar levels may help prevent midday energy crashes. * **Antioxidant Effects:** ACV contains antioxidants that might contribute to overall health and wellness. * **Palatable Alternative:** For individuals who struggle with liquid ACV, gummies are much more convenient and palatable. ### Practical Steps for Using ACV Gummies If you decide to use ACV gummies for weight management, here’s how to maximize their potential: 1. **Choose Reputable Brands:** Opt for high-quality gummies from reputable manufacturers that have been tested for quality and safety. Check the nutrition label and avoid brands that load up on sugars, artificial sweeteners, or other filler ingredients. 2. **Follow Dosage Recommendations:** Adhere to the manufacturer's recommended dosage. There is such a thing as too much acetic acid. Taking too much may result in gastrointestinal distress, tooth enamel erosion, throat irritation, and low potassium levels. If you aren't feeling well after taking ACV, then don't take any more until you consult your doctor. 3. **Take them Before Meals:** Some research suggests taking ACV before meals may be most effective for appetite control. If your schedule permits, try this approach and assess your own individual response. 4. **Maintain a Healthy Lifestyle:** Use ACV gummies as part of a well-rounded strategy that includes regular exercise and a balanced diet rich in whole foods. Avoid using them as an excuse for a lax diet or lack of movement. Remember, you will see the best results by consistently following a healthy lifestyle. 5. **Consult with a Professional:** Always consult with a healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or take medication. ### Common Mistakes to Avoid When trying ACV gummies, avoid these common pitfalls: * **Relying on Gummies Alone:** As repeatedly mentioned, these gummies will not drastically impact your acv for keto health gummies 750 mg health or weight on their own. Combine them with healthy behaviors to see success. * **Ignoring Diet and Exercise:** ACV is not a replacement for a nutritious diet and consistent exercise. All three (diet, movement, supplements) go together. * **Over-Consuming:** Taking too many gummies, hoping for more rapid results, is both ineffective and unsafe. Too much ACV can lead to unwanted digestive issues, acid reflux, and other symptoms. * **Expecting Overnight Miracles:** how often do you take keto gummies Weight management takes time and dedication. Be patient and celebrate your small victories! ### Conclusion ACV gummies offer a palatable alternative to liquid ACV, and may offer modest support for appetite control, digestion and blood sugar regulation. However, they are not a substitute for healthy eating habits and physical activity. By managing your expectations, consistently following the recommended use, and integrating ACV gummies within a broader wellness strategy, they may assist in your journey. The effects of ACV, whether gummies or liquid, are quite limited, and should be viewed as such. Consulting with a healthcare professional is recommended before incorporating new supplements into your routine, particularly if you have existing health conditions. Always remember that sustainable lifestyle changes are the cornerstone of effective and long-term weight management. 🥑 Make smarter food choices. Become a member at - 10% off with code ZOEYOUTUBE10 Vitamin D is the world’s favorite supplement. Governments around the world recommend people take the supplement for at least six months out of the year. But do we really need these pills? Do they even work? And could they actually be harming us? In this episode, two ZOE scientists - Professor Tim Spector and Dr Federica Amati reveal the truth about vitamin D. Tim is scientific co-founder of ZOE and professor of genetic epidemiology at King’s College London. Federica is head nutritionist at ZOE and author of the Sunday Times bestseller ‘Every Body Should Know This’. 🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram | Timecodes: 00:00 The sunshine vitamin 01:50 Quickfire questions 04:50 What is vitamin D? 08:02 Is sunlight the best source of vitamin D? 10:35 Does vitamin D keep my bones strong? 16:40 Vitamin D levels: a marker of good health? 21:00 What counts as normal levels of vitamin D? 25:56 Vitamin D supplement controversy 30:05 Do calcium supplements help bones? 33:19 Can I take too much vitamin D? 41:18 The health conditions vitamin D could prevent 45:10 Tim’s sunscreen controversy 50:18 Vitamin D and immunity Books by our ZOE Scientists: The Food For Life Cookbook | Every Body Should Know This by Dr Federica Amati | | Food For Life by Prof. Tim Spector | Mentioned in today’s episode: The VITAL Trial - Principal results of the VITamin D and OmegA-3 TriaL (VITAL) and updated meta-analyses of relevant vitamin D trials (2020), published in The Journal of Steroid Biochemistry and Molecular Biology Cut-points for associations between vitamin D status and multiple musculoskeletal outcomes in middle-aged women (2016), published in Osteoporosis International Assessment of the genetic and clinical determinants of fracture risk: genome wide association and mendelian randomisation study (2018), published in British Medical Journal Other episodes of ZOE Science & Nutrition: Have feedback or a topic you'd like us to cover? Let us know here: Episode transcripts are available here: