The quest for effective weight loss solutions has led to the exploration of various natural ingredients and remedies. Among these, apple cider vinegar (ACV) and cayenne pepper have gained attention for their purported weight loss benefits. This article delves into the scientific evidence surrounding these claims, examining the potential effects of ACV and cayenne pepper on weight management.
Apple Cider Vinegar: A Closer Look
Apple cider vinegar is produced from fermented apple juice. The uses of apple cider vinegar for weight loss have been testified for, criticised, and experimented with time and time again. It contains acetic acid, which is believed to be responsible for many of its health benefits. It is also good for detoxification and body cleanses. Raw, unpasteurised, unfiltered apple cider vinegar contains the 'mother,' a colony of beneficial bacteria formed during fermentation.
Potential Benefits of Apple Cider Vinegar
Some studies suggest that ACV may help with weight loss by:
- Increasing metabolism: There is a general consensus about its effect on increasing the body’s metabolism.
- Controlling appetite: The pectin fiber in the vinegar gives you the feeling of being full, and so, controls your portion sizes!
Ways to Consume Apple Cider Vinegar
The easiest, and hence, most common way of using apple cider vinegar in weight loss is to drink it! Here are a few recipes:
- Apple Cider Vinegar With Warm Water: Mix two teaspoons of apple cider vinegar in a glass of warm water and drink up.
- Apple Cider Vinegar With Lemon: Take a glass of warm water and add 1 teaspoon of apple cider vinegar to it, along with honey. Next, add the lemon juice, and mix well.
- Apple Cider Vinegar With Honey: Mix the cayenne/chilli powder into the honey. Add the apple cider vinegar next and mix well. Add this paste to the warm water. Stir and drink up, slowly. Be sure to use only a pinch of cayenne pepper or red chilli powder.
- Apple Cider Vinegar With Ginger: Steep the ginger slices in hot (not boiling) water for 5 - 10 minutes. This will release the juices inside the slices into the water. Add the apple cider vinegar and honey. Stir and drink up.
The Apple Cider Vinegar Diet
The Apple Cider Vinegar Diet involves sipping two tablespoons of apple cider vinegar diluted with water before lunch and dinner. The pectin fiber in the vinegar gives you the feeling of being full, and so, controls your portion sizes! It also helps food digest better, absorb nutrients, and keep your metabolism in check.
Read also: Side Effects of Keto Apple Cider Vinegar Gummies
Side Effects of Apple Cider Vinegar
Too much of any good thing is a bad thing. Being an acid, the consequences of excessive ACV intake range from the dental to the gastrointestinal. These are the common apple cider vinegar side effects:
- It can erode the tooth enamel
- It can cause burning sensations in the throat
- It can make you feel nauseous
- It can cause low potassium levels in the blood and consequent bone density loss
Two tablespoons worth of undiluted apple cider vinegar is the safe dosage per day.
Cayenne Pepper: Unpacking the Spice
Some people claim that cayenne pepper may help you lose weight by curbing your appetite and boosting your metabolism. The main active ingredient in cayenne peppers is capsaicin, which is responsible for their spicy taste and color. Capsaicin may also have anti-inflammatory, antioxidant, and pain-relieving properties that could help fight certain conditions.
Capsaicin and Weight Loss: What Does the Research Say?
Some people claim that capsaicin may help boost certain bodily functions associated with weight loss. However, very little research suggests that capsaicin is effective for weight loss. A 2021 study found that capsaicin may contribute to overall weight loss by:
- promoting internal fat-burning processes
- increasing feelings of fullness
- increasing how many calories you burn
- reducing food consumption
A 2017 review also found that capsaicin may help activate brown fat, a type of body fat that helps your body maintain warmth in a process called thermogenesis. This may contribute to burning calories. Lastly, a 2018 study found that taking 4 milligrams (mg) of capsaicin supplements for 12 weeks helped decrease body fat percentage.
Read also: Exploring Apple Cider Vinegar and Cranberry Juice
Incorporating Cayenne Pepper into Your Diet
You can add cayenne pepper to your diet in a few ways, but no research has determined the best way to use it for weight loss. You can add cayenne powder to water, smoothies, and other beverages. You can also cook the cayenne pepper, but if you don’t like the taste, try adding it to dishes that are already flavorful, such as curries, stews, and chilis.
Dosage and Safety of Capsaicin Supplements
The only recorded weight loss benefits of cayenne pepper occur when taking capsaicin supplements. However, no amount has been determined. For instance, a 2022 review found the amounts in current research range from 6 to 135 mg, while a 2018 study reported some benefits with 4 mg.
The FDA recommends speaking with a doctor before taking any supplements, such as capsaicin for weight loss. A doctor could recommend the best amount or provide more effective weight loss alternatives.
Potential Side Effects of Cayenne Pepper
Side effects from eating cayenne pepper or taking capsaicin supplements are rare. Capsaicin topical creams are more likely to cause side effects like skin burning, itching, and irritation. That said, a 2024 review found that some people who took capsaicin supplements for weight loss went to the hospital due to severe chest pain and sweating (diaphoresis).Other reported side effects include:
- diarrhea
- nausea
- vomiting
- stomach cramps
- elevated body temperature
Cayenne pepper in supplement form may not be safe for everyone. Do not take cayenne pepper supplements if you:
Read also: A natural elixir for wellness
- take medication that slows blood clotting
- have a scheduled surgery
- are pregnant or nursing
- take theophylline (Theochron, Uniphyl)
- take medication for high blood pressure
It’s also best to avoid taking cayenne pepper in large doses or for extended periods of time. It also should not be given to children.
The Master Cleanse: A Cautionary Tale
The Master Cleanse is a diet that lasts 3 to 10 days. It consists of primarily drinking a mixture of lemon juice, maple syrup, cayenne pepper, and water. The diet claims to detoxify your body and provide weight loss benefits. However, no scientific evidence supports detox diets like the Master Cleanse for weight loss. The Master Cleanse diet is neither safe nor sustainable. It doesn’t provide sufficient essential nutrients and may cause headaches, fatigue, and irritability. Any weight loss that may occur comes from being in a calorie deficit rather than the cayenne pepper. You’ll most likely regain the weight afterward, too.
Apple Cider Vinegar Cayenne Pepper Shot
As someone on a weight loss journey, I’ve incorporated this apple cider vinegar cayenne pepper shot into my daily routine.
Ingredients
- Apple cider vinegar: Opt for the type with the mother, as it’s rich in probiotics that support a healthy gut, a key factor in weight management.
- Lemon: Since it’s a shot, you need just one small lemon. Ripe lemons are softer and will give you more juice. Therefore, look for entirely yellow lemons that are slightly soft to the touch.
- Maple Syrup: I used maple syrup to give this wellness shot a pleasant taste because, without it, you will vomit (no kidding). I’ve tried it without the sweetness; it was nothing to write home about, so I recommend you don’t skip it. If you have a sweetener, like stevia or monk fruit, you can substitute it with that.
- Cayenne Pepper: This helps to bring the heat that aids in weight loss due to the presence of capsaicin. It’s one ingredient you do not want to skip.
- Turmeric: I add Turmeric to my shot because it helps reduce inflammation a lot. Again, this is another ingredient you do not want to omit.
- Water: For dilution.
Instructions
- Pour in your apple cider vinegarGrab a small clean shot glass, and pour in 2 tablespoons of apple cider vinegar with the mother. Place half a lemon into a lemon squeezer and press the tool into the center of the lemon to extract the juice into the shot glass. Do the same for the other half.
- Dilute the acid and sweeten the mixtureNext, dilute the acid by adding a lot of water to the glass (THIS IS IMPORTANT!). This helps to increase the mixture’s pH, ensuring your shot isn’t too acidic. Now, add 1 to 2 tablespoons of maple syrup or monkfruit for sweetness. Adjust to your taste.
- Add the cayenne pepper and TurmericLastly, add a dash of cayenne pepper and Turmeric to the mixture. Try not to go overboard with the quantity. ⅛ of a teaspoon should be more than enough.
- Combine it allStir everything together with a small spoon until the ingredients blend smoothly and the spices are completely dissolved.
- Drink your apple cider vinegar cayenne pepper shotImmediately consume the shot for the best taste and health benefits. Taking this shot in the morning or before meals is recommended to aid digestion and metabolism.
Benefits of taking apple cider vinegar shot daily
There are several health benefits to taking apple cider vinegar (ACV) daily. For one, it helps improve digestive health and metabolism, which is great if you’re trying to lose weight. Since it is acidic, it increases the acidic levels in your stomach, which, in turn, helps with the digestion of food. Moreover, if you want to regulate your blood sugar levels, several studies suggest that drinking apple cider vinegar can help improve insulin sensitivity and lower blood sugar spikes during meals. Lastly, taking apple cider vinegar may also help your skin health. In fact, some evidence shows that ACV can help balance our skin’s pH levels.