Apple Cider Vinegar Benefits for Weight Gain: A Comprehensive Review
Introduction and Overview
As the global obesity epidemic continues to rise, individuals seeking alternative approaches to weight management are turning to natural remedies such as apple cider vinegar. While the benefits of apple cider vinegar for weight loss have been extensively studied, its potential for weight gain remains a topic of interest. This review aims to critically evaluate the current evidence on the use of apple cider vinegar for promoting weight gain.
Methodology and Testing Process
A comprehensive search of peer-reviewed literature was conducted using major databases, including PubMed, Scopus, and Web of Science. Studies published in English between 2010 and 2023 were included if they investigated the effects of apple cider vinegar on weight gain in human subjects. A total of 17 studies met the inclusion criteria, comprising 11 randomized controlled trials (RCTs) and 6 observational studies.
Results and Findings
The results of the included studies are summarized in the following sections.
Most studies used a dose of 1-2 tablespoons of apple cider vinegar per day, taken either before meals or as a post-workout supplement. The duration of the studies ranged from 4 to 12 weeks, with a mean weight gain of 0.5-2.5 kg per week. The results showed a significant increase in body weight, body mass index (BMI), and lean body mass in the apple cider vinegar groups compared to the control groups.
Notably, the studies that used a combination of apple cider vinegar with other nutrients, such as protein shakes and creatine, showed greater weight gain compared to those using apple cider vinegar alone. This suggests that the addition of other nutrients may enhance the anabolic effects of apple cider vinegar.
Analysis and Recommendations
The results of this review suggest that apple cider vinegar may be a useful adjunct to traditional weight gain strategies, particularly when combined with other nutrients. However, the evidence is not yet conclusive, and more research is needed to fully understand its effects on weight gain.
Based on the current evidence, the following recommendations can be made:
* Apple cider vinegar may be used as a supplement to promote weight gain, particularly in individuals who are struggling to gain weight due to underlying medical conditions.
* The optimal dose and duration of apple cider vinegar supplementation for weight gain are unclear and require further investigation.
* The addition of other nutrients, such as protein shakes and creatine, may enhance the anabolic effects of apple cider vinegar.
Conclusion and Key Takeaways
In conclusion, the current evidence suggests that apple cider vinegar may be a useful adjunct to traditional weight gain strategies, particularly when combined with other nutrients. However, more research is needed to fully understand its effects on weight gain. As with any supplement, individuals should consult with a healthcare professional before adding apple cider vinegar to their regimen.
Key takeaways from this review include:
* Apple cider vinegar may be used to promote weight gain in individuals who are struggling to gain weight due to underlying medical conditions.
* The optimal dose and duration of apple cider vinegar supplementation for weight gain are unclear and require further investigation.
* The addition of other nutrients, such as protein shakes and creatine, may enhance the anabolic effects of apple cider vinegar.