In an ideal world, drinking Apple Cider Vinegar for weight loss is a straightforward procedure. In truth, it’s challenging and frequently necessitates modifying your exercise routine, eating habits, and perspective on food (for more information, see our list of the best diets for weight reduction).
Therefore, if you come across claims that there is a link between apple cider vinegar and weight loss, it is understandable to be intrigued.
Because many researchers, food scientists, and holistic health professionals recommend ACV, it’s quite clear whether it will actually help you fit into a smaller pair of trousers. Here are the actual opinions of professionals and researchers on the topic of using apple cider vinegar to lose weight.
Acetic acid is a short-chain fatty acid that breaks down in your body into acetate and hydrogen.
The acetic acid in apple cider vinegar may aid in weight loss in a number of ways, according to several animal studies. Let us have a clear look at how we can get the best advantages out of ACV!
How to use apple cider vinegar in your diet to help you lose weight
Are you unsure of the ideal time to consume apple cider vinegar? Up to twice a day, you can consume a tablespoon of ACV diluted in eight ounces of water; preferably, this should be done before or with meals. That will raise the likelihood that the ACV will increase your satiety and aid in maintaining stable blood sugar levels. says Palinski-Wade.
If drinking vinegar makes you queasy, consider incorporating it into your meals instead.
Try sprinkling some ACV and olive oil over a salad or some steamed vegetables. Alternately, mix a tablespoon of ACV into a smoothie.
According to Cording, using ACV in place of marinades and salad dressings that are higher in calories may aid in weight loss if you’ve already consumed enough of them.
Pick an ACV with the words “raw” and “unfiltered” on the label to get the most health benefits.
According to Palinski-Wade, “unfiltered versions contain proteins, enzymes, and beneficial microorganisms from the vinegar starter or mother.” A couple of brands to try are Spectrum Organic Unfiltered Apple Cider Vinegar and Bragg Organic Unfiltered Apple Cider Vinegar.
The following advantages were often experienced by people who drank 1 tablespoon (15 ml) of vinegar every day:
- Loss of weight: 2.6 pounds (1.2 kg)
- Body fat percentage dropped by 0.7%.
- Waist size shrank by 0.5 inches (1.4 cm)
- Triglyceride levels dropped by 26%.
What altered in individuals who consumed 2 tablespoons (30 ml) of vinegar daily was as follows:
- Loss of weight: 3.7 pounds (1.7 kg)
- Body fat percentage dropped by 0.9%.
- Reduced waist size by 0.75 inches (1.9 cm)
- Triglyceride levels dropped by 26%.
- The placebo group’s waist circumference grew a little bit, and they actually gained 0.9 lbs (0.4 kg).
This study found that including 1 or 2 teaspoons of apple cider vinegar in your diet can aid in weight loss.
Different health benefits of Drinking Apple Cider Vinegar for Weight Loss
Apple cider vinegar also helps people lose weight and fat, among other advantages:
- Lowers blood sugar and insulin: It has been demonstrated that taking apple cider vinegar with a high-carb meal dramatically reduces post-meal blood sugar and insulin levels.
- Enhances insulin sensitivity: According to one study, adding vinegar to a high-carb meal increased insulin sensitivity by 34% in persons with insulin resistance or type 2 diabetes.
- Reduces fasting blood sugar: In a type 2 diabetes trial, participants who had apple cider vinegar along with a high-protein evening snack saw their fasting blood sugar drop by twice as much as those who didn’t.
- Lower blood pressure: vinegar may lower blood pressure by blocking the enzyme responsible, according to animal research.
- Improves PCOS symptoms: In a small research, 57% of women with PCOS who took vinegar for 90 to 110 days resumed ovulation, perhaps because their insulin sensitivity had increased.
- Kills hazardous germs and viruses: Vinegar combats microorganisms like E. coli that can lead to food poisoning. In one study, vinegar lowered the prevalence of several bacteria and viruses by 90% and by 95%, respectively.
- Lowers cholesterol: Research on diabetic and healthy rats and mice revealed that apple cider vinegar improves “good” HDL cholesterol. Additionally, it lowered triglycerides and “bad” LDL cholesterol.
- Reduces appetite: According to a different study, acetate may inhibit the brain regions in charge of controlling appetite. This could result in less food being consumed.
Although the outcomes of the animal trials are encouraging, the further human study is required to verify these effects.
- Helps in Alzheimer’s– ACV helps to reduce Alzheimer’s in people. Have a read of the journal published in Apple Cider Vinegar (ACV) and their Pharmacological Approach towards Alzheimer’s Disease (AD)- A review.
Does the apple cider vinegar diet have any drawbacks?
Why not try it? is a typical attitude because there seems to be a minimal danger for many natural therapies. A few cautions are needed, though, for diets heavy in vinegar:
- Dilute vinegar before using it. When consumed “straight,” its extreme acidity might harm tooth enamel. A vinaigrette salad dressing is a safer option.
- Low potassium levels have reportedly been caused by it or made worse by it. That’s crucial for individuals taking drugs that may lower potassium levels (such as common diuretics taken to treat high blood pressure).
- Insulin levels can be changed by vinegar. A diet heavy in vinegar should be avoided by those who have diabetes.
Should you attempt Drinking Apple Cider Vinegar for Weight Loss?
Although drinking ACV by itself won’t help you lose extra weight, it might complement your existing weight loss strategies (like eating a healthy diet and exercising more). According to Goodson and Palinski-Wade, as long as you don’t overdo it, it won’t likely harm you.
ACV’s strong acidity can, like that of all vinegar, irritate your throat and erode dental enamel, according to Johnston. Additionally, Rissetto notes, “the acidity could annoy you if you get reflux.” Palinski-Wade advises staying with a tablespoon, no more than twice a day, and always dilute it in eight ounces of water. She cautions that ACV shouldn’t ever be consumed straight.
Go slowly with this one, Cording advises. I don’t advise getting a shot or doing anything else because it will seriously harm your esophagus.
When someone tells Cording they want to use apple cider vinegar in liquid form or supplement form to lose weight, she adds, “I usually attempt to steer them in another route.”
The rationale for using apple cider vinegar to lose weight
Let’s be clear about one thing right away: There is not many concrete data linking ACV to human weight loss. According to research published in the Journal of Functional Foods that examined 39 adults, those who ingested a tablespoon of ACV at lunch and dinner while reducing their daily caloric intake by 250 calories dropped 8.8 pounds in 12 weeks. Conversely, those who reduced their caloric intake by the same amount while excluding ACV only lost 5 pounds.
Additionally, it appears that ACV has qualities that can help your efforts to lose weight. For instance, consuming apple cider vinegar before a meal may result in less pronounced blood sugar increases, according to a 2013 study published in the Journal of Functional Foods.
Another 2010 study published in the Annals of Nutrition & Metabolism suggests that consuming two teaspoons of ACV before meals may help prevent sugar crashes and maintain stable blood sugar levels. Although the exact cause of this is unclear, nutritionists like Carol Johnston, Ph.D., who has studied ACV at Arizona State University for years, have a theory that certain vinegar constituents may prevent specific carbohydrates from being absorbed.
Finally, consuming moderate amounts of apple cider vinegar seems to aid in weight loss and has a number of other health advantages.
Even though vinegar with lesser acetic acid contents might have less powerful effects, other varieties may offer comparable advantages.
Drinking Apple Cider Vinegar for Weight Loss has been a proven tonic for years by now. Drink it to stay healthy and fit!
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