Healthy Digestion For Healthy Weight Loss
Written by Hannah Williams Naturopath
I get it! Life can be busy and chaotic. Managing a healthy lifestyle can be tough as we juggle work, family and social activities.
Often our digestion is the first to suffer and weight management becomes a real challenge.
Healthy weight loss tips:
- Improve digestion
- Eat real food
- Move every day
- Get enough sleep and manage stress
Weight loss is achievable once you give your body what it needs to stay healthy. Improving digestion is a great place to start.
Improving digestion with Apple Cider Vinegar
Apple Cider vinegar (ACV) has received a lot of attention of late and for good reason. Its digestive health benefits have been known for centuries. As the name suggests, ACV is made by fermenting apple cider into vinegar, resulting in a function food rich in acetic acid, enzymes and nutrients.
How can Apple Cider Vinegar (ACV) help aid weight loss?
When ACV is taken before a meal it can slow down digestion (gastric emptying), lowering glucose and insulin levels in the blood. This has a threefold effect for weight loss;
- Increases nutrient absorption
- Keeps you full for longer
- Reduces the number of calories stored as fat
Remarkable, a 2009 animal study discovered that acetic acid can upregulate genes that influence the metabolism of fat. Additionally, a study conducted the same year on overweight Japanese participants found that ACV can reduce body weight.
Much like ACV, Garcinia Cambogia has been used traditionally as a digestive aid. The rind of the fruit contains Hydroxycitric (HCA) and studies have shown that HCA can help the weight loss process by reducing appetite and boosting metabolism.
When taking ACV and Garcinia quality is important. Make sure ACV supplements contain the ‘Mother’ and a notable acetic acid content. Aim for 15-30ml of ACV and 250-1500mg of Garcinia a day.
Your weight loss journey doesn’t need to feel like your body is working against you. As well as focusing on a healthy lifestyle plan, apple cider vinegar and garcinia can work together to help achieve weight loss goals.
Always consult with your GP or Healthcare Practitioner before commencing any supplementation
Hlebowicz, Joanna, Gassan Darwiche, Ola Björgell, and Lars-Olof Almér. “Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study.” BMC gastroenterology 7, no. 1 (2007): 1.
Kondo, Tomoo, Mikiya Kishi, Takashi Fushimi, and Takayuki Kaga. “Acetic acid upregulates the expression of genes for fatty acid oxidation enzymes in liver to suppress body fat accumulation.” Journal of agricultural and food chemistry 57, no. 13 (2009): 5982-5986.
Kondo, Tomoo, Mikiya Kishi, Takashi Fushimi, Shinobu Ugajin, and Takayuki Kaga. “Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects.” Bioscience, biotechnology, and biochemistry 73, no. 8 (2009): 1837-1843.
Fassina P, Scherer Adami F, Terezinha Zani V, Kasper Machado IC, Garavaglia J, Quevedo Grave MT, Ramos R. Morelo dal Bosco S. The effect of Garcinia cambogia as coaduvant in the weight loss process. Nutr Hosp. 2015;32:2400–2408
B.G. Bairy, M.Sc, Mahendranath Rao N., Ph.D, Swapna K. Nayak, BAMS. Garcinia Cambogia: A Clinical Review. WHITE PAPER SERIES