Apple cider vinegar is more than just any ordinary staple. It is believed to help support healthy blood sugar levels, enhance insulin sensitivity, and even maintain weight.
Consuming apple cider vinegar can make people feel fuller, consuming fewer calories, thus helping you lose weight.
That is why people use apple cider vinegar to help with appetite suppression and weight loss.
✅BUT, WHAT IS APPLE CIDER VINEGAR?
Apple Cider Vinegar is mainly made of apple juice and is made using a two-step fermentation process.
How it is made: After crushing the apples, yeast is added to convert the sugar to alcohol. Then bacteria are added to turn the alcohol into acetic acid.
Apple cider vinegar has a wide range of health benefits. However, in its unfiltered state, it also contains enzymes, bacteria, and proteins known as the “mother.”
✅ APPLE CIDER VINEGAR
There are multiple reasons to add apple cider vinegar to your weight loss journey. One of the main benefits is its potential to maintain a healthy insulin response.
Studies showed that acetic acid in apple cider vinegar lowers insulin to glucagon, which boosts fat-burning. It also may help boost your metabolism.
Further, apple cider vinegar may result in smaller blood sugar spikes. According to a study, drinking just two teaspoons of apple cider vinegar can help stabilize blood sugar levels by hindering starch absorption. As a result, people experienced fewer sugar cravings.
The most common type of vinegar is Apple Cider Vinegar. Moreover, it has disinfecting qualities that can kill harmful bacteria growing in the body. Apple cider vinegar has various advantages. It can be used to support digestion and replace salt and other sauces in your salad.
✅ Does taking apple cider vinegar for weight loss really work?
Studies found that drinking a small amount or taking an apple cider vinegar supplement before your meal helps suppress your appetite and burn fat.
Though, there is less scientific support for these claims. Studies of apple cider vinegar for weight loss have not shown significant weight loss across diverse groups of individuals.
However, occasional use of apple cider vinegar is safe, but it does carry certain risks. For instance:
- Apple cider vinegar is extremely acidic. It might irritate your throat if you drink it more often or in large quantities.
- Apple cider vinegar might interact with some supplements or drugs, including insulin and diuretics. This can contribute to lower potassium levels.
Remember, there’s no magic shield for losing weight. Don’t rely on any claims that tell you about losing weight without reducing calories or increasing physical activity.
✅ Connection between Apple Cider Vinegar & Weight Loss
The most fascinating study on how apple cider vinegar helps with weight loss found that including 2 tbsp. of apple cider vinegar to your meal can cause significant weight loss in just three months.
Studies showed that apple cider vinegar can also help you lose abdominal fat to some extent, reduce your waist circumference, and lessen blood triglycerides.
Points to note:
Apple cider vinegar acts as a hunger suppressor:
Apple cider vinegar makes you eat less by creating a feeling of satiety sooner.
Research proved that people who ate bread with vinegar felt fuller than those who were fed only bread. More the content of acetic acid, the fuller their stomach.
Apple cider vinegar regulates blood sugar levels to help suppress appetite:
Apple cider vinegar obstructs stubborn sugar spikes. When your blood sugar level is stable, then it becomes much easier to stick to your diet plan and eat only when your body needs the food.
Studies also showed that the blood sugar levels in the vinegar-fed group and control group. People given apple cider vinegar had significantly lesser post-meal blood glucose levels. Moreover, those individuals who took a higher dose of AC vinegar benefited from the effect even 80 minutes after eating.
Apple cider vinegar limits fat growth:
Apple cider vinegar stimulates your metabolism level and helps you burn fat faster. It includes a lot of organic acids and enzymes that can speed up your metabolism level and improve the rate at which body fat is burnt. Moreover, it can also help you to overcome high cholesterol levels.
Apple cider vinegar has an influence on insulin secretion to lessen fat storage:
As we know, insulin affects fat storage. Insulin is closely associated with blood sugar levels, and its flow is disturbed in people who are suffering from type 2 diabetes. Scientists recommended that ACV may work similarly to certain diabetic drugs and could possibly control diabetes. If you are someone suffering from type 2 diabetes, ensure that you consume ACV in your diet.
Apple cider vinegar might help with digestion and detoxification:
It’s crucial for your body to get rid of toxins. Studies found that apple cider vinegar can be advantageous for managing oxidative stress.
Its consumption might help with irritable bowel syndrome, gastroesophageal reflux, and low stomach acid. Nevertheless, the results are not final.
✅What Type of Apple Cider Vinegar Should I Consume For Losing Weight?
While taking apple cider vinegar for losing weight and to get the most health benefits, it’s essential to get apple cider vinegar that is still in its “raw” form and has not been processed.
✅ Take Raw Unprocessed Apple Cider Vinegar
Raw unprocessed apple cider vinegar includes the “mother,” which looks like cloudy bits that should be floating in the liquid and hold numerous ACV health benefits.
✅ Add Organic Apple Cider Vinegar In Your Meal
Nowadays, apples are massively sprayed with pesticides, you need to purchase raw, unfiltered, unprocessed, and organic apple cider vinegar to enjoy its full health benefits.
✅ You can purchase any brand of Apple Cider Vinegar to include it in your diet
Any brand of ACV that is unfiltered, unpasteurized, and organic can be used to add to your weight loss diet.
No need to worry that the Apple Cider Vinegar is not pasteurized since its high acidity level is high enough to kill bacteria. However, pregnant women must avoid drinking unpasteurized foods to decrease the risk of foodborne illnesses that could possibly harm the baby.
✅ How To Consume Apple Cider Vinegar If I Want To Lose Weight?
Studies about including the apple cider vinegar diet say:
You can start by including 1 teaspoon of apple cider vinegar in water and can drink it once a day to support weight loss. Then, raise the quantity of vinegar per serving and the frequency of drinking to boost fat loss.
You should include daily 2 tablespoons of vinegar mixed with water daily to improve fat loss.
If you do not like the taste and effects of apple cider vinegar, you might want to slowly include it in your diet.
As it is very acidic, so you have to dilute it to protect your throat, teeth, and stomach lining. Don’t try to drink undiluted Apple Cider Vinegar, as it can do more wrong than good. You can also use a straw to protect your tooth while drinking apple cider vinegar.
✅ Can I Add Honey to my Apple Cider Vinegar Weight Loss Drink?
Some people don't like the taste of vinegar. To enhance the flavor of your Apple Cider Vinegar drink, you can include a bit of honey in your vinegar serving.
The mixture of honey and ACV has various health benefits. You can also drink it with your tea or have it with your meal.
✅ Ways To Add Apple Cider Vinegar To Your Meal
Let's dive into the ways on how to include apple cider vinegar in your meal to support weight loss:
Apple cider vinegar goes pretty well with soups, especially bean soups or meat-based soups. Once the soup has cooled down, you can add the ACV to prevent nutrient loss due to high level heat.
You can also add ACV as a fresh salad dressing, or you can simply mix it with water or tea to drink it.
✅ How Often And When And Do I Need to Drink Apple Cider Vinegar?
To boost the metabolism and get the feeling of fullness, it is believed that it's best to take apple cider vinegar drink about an hour before your breakfast, lunch, or dinner to improve digestion and help you lose weight.
It is also recommended to drink apple cider vinegar water first thing in the morning on an empty stomach before having breakfast to boost the metabolism.
Though some individuals don't like taking ACV on an empty stomach, and some prefer to drink it after eating.
Whatever suits you, you can include it 2 – 3 times a day but do not exceed the suggested quantity of about 2 tablespoons per day. If you get any burning sensation in your stomach or feel nausea, you can lessen the amount of Apple Cider Vinegar, then do not consume it on an empty stomach.
Some people also suggest taking a break every now and then from drinking ACV to give the body a break.
✅ Does Apple Cider Vinegar Consumption Have Any Side Effects?
Apple cider vinegar is safe to consume. Though, as with all-natural remedies, there are few precautions that you need to take care of.
✅ What is the maximum quantity of Apple Cider Vinegar consumption needed?
Consuming too much Apple Cider Vinegar can generate low potassium levels and might lead to osteoporosis.
Though, this was reported in the case of a lady who was drinking around 8 oz. ACV for a long period of time. The recommended quantity is 1-3 tablespoons of ACV diluted in water a day is safe for consumption.
✅ Can I consume ACV by itself?
No, you should always dilute apple cider vinegar in water. Its nature is very acidic and can burn your throat and mouth. That is why always dilute the ACV with water.
Acidic foodstuffs can weaken our tooth enamel. To prevent this from occurring, always rinse your mouth with water after consuming a diluted Apple Cider Vinegar, or you can drink it with a straw.
It's also recommended to avoid brushing your teeth instantly after drinking the apple cider vinegar water.
✅Does Drinking of ACV interact with medications/supplements?
Apple cider vinegar can interact with other medicines such as laxatives, diuretics, diabetes, and heart medicine. If you routinely take medication, you should consult with your doctor first before beginning with the apple cider vinegar diet.
✅ Why Is Apple Cider Vinegar Considered the Best Type of Vinegar for Weight Loss?
Apple cider vinegar with mother is regarded as a better choice due to its numerous health benefits. ACV cleanses the body, and it is also full of anti-microbial properties.
Not only does it help with weight loss, but it also helps in several other conditions.
It can help control diabetes, heart health, high blood pressure, high cholesterol, digestion, free radical damage, and acid reflux.
✅ Can I Lose Weight By Consuming Apple Cider Vinegar Tablets or Capsules?.
Some brands manufacture apple cider vinegar in the form of a tablet or capsule. These capsules contain powder form of apple cider vinegar, which can help you in case you find it challenging to adapt to the taste of liquid Apple Cider Vinegar.
However, it's best if you can avoid these capsules and consume apple cider vinegar liquid form.
Because you cannot be sure about the actual content of ACV pills or capsules. In fact, the capsules might not contain as much ACV as it says on the label. Also, some of the useful nutrients in liquid apple cider vinegar could be killed during the production process of the pills and capsules.
💥 Advantages Of Apple Cider Vinegar
Let's check out some of the significant benefits of apple cider vinegar:
A Low-Calorie Drink
It is known that 100 grams of apple cider vinegar have about 22 calories, making it a low-calorie drink that can help you boost weight loss. Including a tablespoon of Apple Cider Vinegar into a glass of water and drinking in the morning before breakfast can help you burn belly fat.
It Keeps Your Stomach Fuller For Long
Studies found that acetic acid present in ACV leaves your stomach feeling fuller for longer, thus preventing you from cravings or overeating. This will help you consume fewer calories.
Manages Blood Sugar Levels
Studies found that apple cider vinegar helps stabilize blood sugar levels, particularly after having a meal high in carbohydrates. Stabilized blood sugar levels are crucial to ensure an effective and healthy weight loss.
Helps Suppress Fat Buildup
Studies showed that acetic acid, which is the primary ingredient of vinegar, suppresses fat growth in animal studies. Daily consumption of apple cider vinegar may be effective in the prevention of metabolic syndrome by lessening obesity.
✅ How To Take Apple Cider Vinegar For Weight Loss?
- You should never drink apple cider vinegar as it is; always dilute the solution in a glassful of water to make sure that you are not consuming a large quantity of acid.
- You can use it in your salad as a dressing along with little olive oil to support sustainable weight loss.
- It is best to divide the consumption into two to three lots during the day, and it is best to drink it before your meals.
- While occasional usage of apple cider vinegar is considered safe, excessive use of ACV may reverse its good effects as it is extremely acidic. It might irritate your throat if you try to drink it more often or in large quantities.
✅ Is There Any Downside To Apple Cider Vinegar Consumption?
For diets with higher vinegar quantity, there are certain precautions that you need to take care of:
- Vinegar should always be diluted. Its high acidity nature can damage tooth enamel when taken directly. Including it as a component of salad dressing with little olive oil is a better way.
- Studies have shown that it can cause low potassium levels in the body. That's especially important for people taking medications to lower potassium.
- Another point is that vinegar can alter insulin levels. People with diabetes must be cautious about adding a high vinegar diet.
If you are someone who is trying to lose weight, adding apple cider vinegar to your daily diet will probably help you. Apple cider vinegar is no longer just a salad topping. It is now believed to provide a wide range of health benefits.
By adding apple cider vinegar to your meal, you might be able to lower your insulin levels, boost your metabolism, and suppress your appetite.
However, you need to take care while consuming apple cider vinegar, don't drink it directly. It's extremely acidic, resulting in adverse effects like nausea, tooth decay, and severe burns to the mouth and throat.
For best results, avoid drinking ACV directly. Instead, mix it with water. If you don't like the taste of liquid apple cider vinegar, you can try it in pill or tablet form.
✅ Frequently Asked Questions
Q. How fast can apple cider vinegar work to help me lose weight?
Ans. It might take a few months. Initially, you can notice the significant change in your body and can lose weight in about 3-4 months.
You can lose a kg of weight every month or can maintain your weight without gaining more weight.
Q. Can my daughter drink ACV? Is it safe for children?
Ans. While apple cider vinegar is considered safe, but not everyone should take this supplement. Those who have some pre-existing diseases or take certain medicines should consult their doctor before adding apple cider vinegar to their daily diet.
Q. Can elderly people consume Apple Cider Vinegar daily?
Ans. Yes, they can add ACV to their diet. However, people with type 1 or 2 diabetes who are on medications should avoid it. It might impact their potassium levels.