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In one small study in 11 people, those who took vinegar with a high-carb meal had a 55% lower blood sugar response one hour after eating. Although the results of animal studies look promising, research is needed in humans to confirm these effects. Apple cider vinegar has been used as a health tonic for thousands of years.

Here is a 7-step plan to lose 10 pounds in just a week, backed by science. Making a few small changes to your morning routine can help you lose weight and keep it off. Read about the 3-step plan, along with other science-backed weight loss tips, here.

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It proves particularly tasty with leafy greens, cucumbers and tomatoes. However, some people may have a condition that makes this effect harmful. In addition to its appetite-suppressing effects, apple cider vinegar has also been shown to slow the rate at which food leaves your stomach.

Until more research is available, there’s no real support for using ketone supplements as a weight loss aid. One study found that exogenous ketone supplements may decrease appetite for over four hours when taken in a fasted state, but other research suggests that they may hinder weight loss efforts. Reported side effects are more common with ketone salts than ketone esters and include nausea, diarrhea and stomach discomfort . Exogenous ketone supplements are generally considered to be a safe and effective way to increase ketone body concentrations, but the long-term effects are unknown . The purpose of the ketogenic diet for weight loss is to produce ketones from stored fat as an alternative fuel source.

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However, there are several studies on the potential benefits of exogenous ketones that have had promising results. While the ketogenic diet has been extensively researched and its benefits substantiated, research on exogenous ketones is in its early stages. Exogenous ketone supplements are claimed to provide the benefits of a ketogenic diet even when the consumer is not following one. Taking more than this isn’t recommended because of potentially harmful effects at higher dosages, such as drug interactions or the erosion of tooth enamel.

It’s also best to start off with 1 teaspoon to see how you tolerate it. The amount of apple cider vinegar used for weight loss is 1–2 tablespoons (15-30 ml) per day, mixed with water. An easy method is to use it with olive oil as a salad dressing.

Supplementing with exogenous ketones has helped improve mental function in many studies, particularly in people with Alzheimer’s disease . The ability of the ketogenic diet to reduce appetite and help with weight loss has been demonstrated in many studies . One study of 39 high-performance athletes found that drinking 260 mg of ketone esters per pound of body weight (573 mg/kg) during exercise improved athletic performance.

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