Adding apple cider vinegar (ACV) to your daily diet can help you lose weight and body fat. Apple cider vinegar is a global natural remedy with lots of health benefits. .
Can Apple Cider Vinegar Help You Lose Weight?
The most interesting study on how apple cider vinegar helps with weight loss was published in 2009 in the Bioscience, Biotechnology and Biochemistry journal which showed that adding 2 tbsp. of apple cider vinegar to your diet for just three months can cause significant weight loss. According to the study, apple cider vinegar can also help you lose abdominal fat (belly fat), reduce waist circumference, and decrease blood triglycerides.
How Does Apple Cider Vinegar Help You Lose Weight?
Apple cider vinegar is made from crushed apples, which are subjected to distillation and fermentation. The result is a liquid that is high in acetic acid. Apple cider vinegar contains several physiological mechanisms that support healthy weight loss.
- Apple cider vinegar (ACV) acts as an appetite suppressor
Apple cider vinegar makes you eat less by producing a feeling of satisfaction sooner.
A study conducted in 2005 and published in the European Journal of Clinical Nutrition stated that subjects who ate bread with vinegar felt significantly fuller than their colleagues who were fed only bread. The more acetic acid (the primary constituent of vinegar) the participants ingested, the fuller they were.
- Apple cider vinegar controls blood sugar levels to help suppress appetite
Apple cider vinegar prevents uncontrollable sugar spikes that make you want to eat between meals. When your blood sugar is stable, it’s much easier to stick to your diet and eat only when your body needs it. From the study above, participants who were given ACV had considerably lower post-meal blood glucose levels. Also, those who consumed a higher dose of vinegar, benefited from the effect even 90 minutes after eating.
- Apple cider vinegar prevents fat accumulation
Apple cider vinegar stimulates your metabolism, causing you to burn fat faster. It contains a lot of organic acids and enzymes that accelerate up your metabolism and increase the rate at which body fat is burnt.
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4. Apple cider vinegar detoxifies the body and improves digestion
When our body gets rid of toxins, digestion and metabolism become more effective. ACV flushes the body and helps it use the nutrients from food. It is high in insoluble fiber that absorb toxins and improve bowel movement.
5. Apple cider vinegar has an impact on insulin secretion to reduce fat storage
Insulin affects fat storage. This hormone is linked to blood sugar levels and its secretion is disturbed in people suffering from type 2 diabetes. Scientists suggested that ACV might work in a similar way to some diabetic drugs and could have a potential in controlling diabetes.
What Type of Apple Cider Vinegar Should You Use for Losing Weight?
When using apple cider vinegar for weight loss, and to get the most health benefits, it’s important to get ACV that hasn’t been processed and is still in its “raw” form.
Use raw unprocessed apple cider vinegar
It is best to use the raw unprocessed apple cider vinegar which still contains the “mother” which is the cloudy bits that should be floating around the liquid, and retains many of the health benefits of ACV. It is important to get ACV that hasn’t been processed for effective weight loss.
Use organic apple cider vinegar in your diet
Since apples are heavily sprayed with pesticides, you need to buy raw, unprocessed, unfiltered and organic apple cider vinegar to enjoy the full health benefits.
You can buy any brand of ACV as part of the apple cider vinegar diet
Any brand of ACV that is unpasteurized, unfiltered and organic can be used for weight loss.
How to Take Apple Cider Vinegar To Lose Weight
According to the study about using the apple cider vinegar diet you should:
- Start by adding 1 teaspoon of apple cider vinegar to a cup of water and drink it once a day to boost weight loss. Then, you can increase the amount of vinegar per serving, and the frequency of drinking to encourage fat loss.
- According to the above research on apple cider vinegar, you should consume a daily amount of 2tablespoons of vinegar mixed with a cup of water to increase fat loss.
If you are not used to the taste and effects of apple cider vinegar, you may include it into your diet gradually.
Apple cider vinegar is very acidic, so you need to dilute it to protect your teeth, throat and the lining of your stomach. Don’t drink undiluted ACV as it can do more harm than good. You can also drink the apple cider vinegar water with a straw to protect the enamel of your teeth.
Do You Need to Add Honey to the Apple Cider Vinegar Weight Loss Water?
To improve the flavor of the ACV drink, you can chose to add a bit of honey to your vinegar serving. The combination of honey and ACV has many health benefits. Also, you can drink it with your tea. Wait for the tea to cool a bit before adding the ACV and honey and drink. You can also have vinegar with your meal.
How to Use Apple Cider Vinegar in Your Diet
Here are a few tips on how to include apple cider vinegar in your diet to promote weight loss:
Apple cider vinegar goes very well with some soups, especially in long-simmered bean soups or rich meat-based soups. Just remember to add the ACV to the soup once it has cooled down to prevent nutrient loss due to high heat.
You can also use ACV as a refreshing salad dressing with olive oil.
You can also use ACV for pickling vegetables, or you can simply mix it with water or herbal tea and drink it.
Does Apple Cider Vinegar Consumption Has Side Effects?
Apple cider vinegar is generally safe to consume. However, there are some precautions you should take. Excessive consumption of ACV can cause low potassium levels and may lead to osteoporosis. The amounts that are recommended in this article (1-3 tablespoons of apple cider vinegar a day diluted in water) are safe for general consumption.
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Does Consumption of ACV interfere with medications?
Apple cider vinegar can interact with other medications like laxative, diuretics, heart, and diabetes medication. If you regularly take medication, consult with your doctor before starting the apple cider vinegar diet.
How much time it takes to lose weight with the apple cider vinegar diet
The apple cider vinegar diet will not provide you with a quick weight loss results. You’ll lose weight and fat gradually but not suddenly. Be patient and allow it some time.