Lots of people want to lose weight, and there are lots of products that promise weight loss out there. One of the more effective combos for weight loss is Garcinia Cambogia and Apple Cider Vinegar. On their own, the two ingredients can help you lose weight by suppressing appetite and increasing your metabolism. When taken together, they can help improve weight loss even more.
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What is Garcinia Cambogia?
Garcinia Cambogia, also called Malabar tamarind, is a fruit that comes from India and other areas of Southeast Asia. People living in Southeast Asia have been eating Garcinia Cambogia for hundreds of years. It only recently began to be looked at in the West as a weight-loss supplement, according to Dr. Axe.
The active ingredient in the fruit is hydroxycitric acid (HCA). HCA seems to help people lose weight by suppressing their appetites and by increasing fat burning. According to WebMD, HCA can suppress appetite by increasing the levels of serotonin in the brain.
The supplement can have a few other health benefits. It can help regulate how your body uses glucose, which can be beneficial for people with diabetes. It might also help to lower triglyceride and HDL (or bad cholesterol) levels while elevating your good cholesterol.
What is Apple Cider Vinegar?
Apple cider vinegar is simply vinegar made from apple cider. It typically contains apple juice (or cider) plus yeast and bacteria, which allow the juice to ferment, producing acetic acid. People commonly use apple cider vinegar in cooking and food preparation — it’s often the main ingredient in dressings, for example.
But apple cider vinegar can also have several health benefits. One of those benefits is helping with weight loss. Like Garcinia Cambogia, apple cider vinegar can alter the way your body regulates blood sugar, according to Reader’s Digest.
When you consume a small amount of apple cider vinegar before a meal, especially before a carb-heavy meal, you are less likely to experience blood sugar spikes after eating. One theory for how the vinegar controls blood sugar levels estimates that it prevents the absorption of disaccharidases by the bloodstream. Disaccharidases are the enzymes that are responsible for breaking down starches.
When starches don’t get broken down, they end up passing through you whole. Your blood sugar doesn’t rise quite so much. That also means that you avoid the subsequent blood sugar crash.
Apple cider vinegar can also help you lose weight by tricking you into thinking you’re full. One study from Sweden found that people who had a bit of the vinegar before a meal reported feeling more satisfied and full after a meal than people who didn’t have any vinegar.
Finally, acetic acid, which is what makes vinegar “vinegar,” is thought to help suppress appetite. If you’re going to eat less, it’s very likely that you’ll weigh less.
Why You’re Not Losing Weight
Why would you even need to consider taking apple cider vinegar and Garcinia Cambogia to help you lose weight? After all, all your life you’ve heard that the trick to weight loss is to eat fewer calories than you burn. It’s simple math, right?
But if weight loss on its own is so easy, why is more than one-third of the US population obese, according to the Centers for Disease Control? There are a few reasons why people struggle with weight loss.
You Eat More Than You Think
One reason is that people often underestimate how many calories they consume. There’s usually a big difference between the amounts people report eating and the amount they do eat, according to a study published in the New England Journal of Medicine.
Getting an accurate calorie count can be tricky — the nutritional information printed on the back of food often lists odd amounts for serving sizes, meaning you may end up eating more than you expected. Weighing portions or otherwise measuring the amount you eat can help you ensure that you’re consuming the appropriate number of calories.
Your Body is Tricking Itself
Unfortunately, the human body has a way of tricking itself into not losing weight. Feelings of hunger are often triggered by ghrelin, a hormone that can cause the metabolism to slow and that can make you feel less full.
According to Health, when you eat what you think of as a “healthy” meal, or a meal that’s low in calories, your body might produce more ghrelin, making you feel less satiated and more likely to eat more.
Another way that your body tricks itself is by trying to convince you that it’s okay to eat more after you work out. Many people assume that they burn more calories than they do when exercising. Those often inaccurate calorie counters on the treadmills and ellipticals at the gym don’t help matters!
Burning 250 calories after going for a run or brisk walk on a treadmill, then eating a 300 calorie snack doesn’t just undo the results of your workout — it can also mean you’re overeating.
You Spend a Lot of Time Sitting
The average person with an office job spends about 10 hours a day sitting, according to the Washington Post. Sitting so much puts you at an increased risk for several health issues, including heart disease and diabetes.
It also causes your body to produce less lipase, an enzyme responsible for burning fat. Fidgeting or getting up and taking a short walk around the office every hour or so keeps your body from switching off lipase production.
You Love Carbs
Although carbs have gotten a bad rep in recent years, and plenty of people have cut carbs out of their diets (or at least tried to), there are still many people who can’t and won’t give up their bread and sweets.
Switching to a low carb diet can help people lose weight, but it can be tricky to give up starch and sugar without a bit of help.
How Garcinia Cambogia and Apple Cider Vinegar Help You Lose Weight
If both Garcinia Cambogia and apple cider vinegar can help you lose weight and regulate your body on their own, it makes sense that the pair can help you lose weight when used together.
When used in combination, Garcinia Cambogia and apple cider vinegar can aid in weight loss by:
- Suppressing your appetite (so that you can eat less)
- Regulating blood sugar (helping you avoid blood sugar spikes and crashes)
- Improving digestion (helping you feel full, faster)
- Increasing the amount of fat you burn (by boosting your metabolism)
How to Take Garcinia Cambogia and Apple Cider Vinegar
When taking Garcinia Cambogia and apple cider vinegar for weight loss, it’s important to choose your products wisely. There are tons of Garcinia Cambogia supplements and different qualities of apple cider vinegar on the market. Here’s what to look for:
Garcinia Cambogia Supplements
- Look for a product labeled “Garcinia Cambogia HCA”
- It should contain at least 50 or 60 percent HCA
- Look for a supplement without fillers or binders
- Look for a supplement that’s at least 1,500 mg
Apple Cider Vinegar
- Look for an unfiltered apple cider vinegar — you should be able to see the “mother” in the bottle. The mother is what makes vinegar, “vinegar.” It contains a lot of good bacteria and yeast, plus nutrients.
- Look for an apple cider vinegar that’s unpasteurized.
- Choose an organic apple cider vinegar (this will help you avoid pesticides and genetically modified organisms)
- Choose a vinegar sold in a glass bottle. Vinegar is acidic and is very likely to react with plastic containers.
Mixing Up Apple Cider Vinegar
While Garcinia Cambogia comes in pill form, apple cider vinegar is usually a liquid. There are pill forms of vinegar available, but you’ll get better results from taking it in liquid form.
The thing is since apple cider vinegar is very acidic, you don’t want to drink it straight. Diluting the vinegar with water is important. Drinking it on its own can wear down the enamel on your teeth and irritate your esophagus.
Dilute apple cider vinegar by mixing two tablespoons of it with eight ounces of water. Stir to combine.
Taking Garcinia Cambogia and Apple Cider Vinegar
When it comes to taking Garcinia Cambogia and apple cider vinegar, it’s all about the timing. You want to take the combination before your meals to help you eat less, but not too close to mealtime or else you won’t get the benefits.
For best results, take the recommended amount of Garcinia Cambogia about 30 minutes before you eat. Consult the supplement’s packaging to see what the appropriate amount is. Then, drink your ACV-water. After about half an hour, eat your meal.
You might notice results from Garcinia Cambogia and apple cider vinegar instantly. The combo doesn’t zap or melt fat away. But if you’ve been struggling with weight loss, you should start to see the pounds drop off about eight to 12 weeks after you were taking the ACV and Garcinia Cambogia combo.