Last updated on February 1st, 2024 at 07:26 pm
Many claim that Apple Cider Vinegar helps in weight loss, but there is little proof that it works. Here is what we should know about Apple Cider Vinegar.
Research shows that Apple Cider Vinegar can help suppress your appetite, but it is not clear whether consuming Apple Cider Vinegar can lead to weight loss. It may have other health benefits, though consuming too much can also cause side effects.
Apple Cider Vinegar has been used medically for thousands of years and there are many claims of effective health benefits of Apple Cider Vinegar, weight loss is one of them. The “apple cider vinegar weight loss diet” has been a trending weight loss topic for a few years. can adding it to your diet, really helps you lose weight?
This article explains the link between apple cider vinegar, weight loss, and other health benefits of apple cider vinegar. It also provides tips on adding apple cider vinegar to your diet.
What is apple cider vinegar?
Apple cider vinegar is made from apples that are crushed, distilled, and then fermented. It is also used as an ingredient in food such as pickles, salad dressings, and marinades.
It can be taken as a supplement or in very small quantities. First of all, Apples are cut or crushed and combined with yeast to convert sugar into alcohol, and then bacteria is added to ferment the alcohol into acetic acid.
Acetic acid is the main component of Apple cider vinegar. Acetic acid is a fatty acid. Production of Apple Cider Vinegar takes about a month, but some manufacturers accelerate the process so it takes only a day.
Apple Cider Vinegar is also known as Ethanoic acid, it is an organic compound and has a sour taste and strong odor. The “acetic” term comes from “acetum” a Latin word for vinegar. Apple Cider Vinegar consists of about 5-6% acetic acid. Apple Cider Vinegar contains water and other acids such as malic acid. One tablespoon (tbsp) contains about 3 calories and virtually no carbs.
It increases the level of acetic acid, and other compounds and may be responsible for other health benefits. For many years, It has been used as a home remedy for everything from fighting germs to preventing heartburn.
research has shown that Apple Cider Vinegar might have some real health benefits such as reduced blood sugar levels and weight loss.
Although there is not a lot of evidence health benefits of Apple Cider Vinegar, It is harmless as long as you use it wisely.
Does Apple Cider Vinegar really help you lose weight?
It is not clear that Apple Cider Vinegar can affect body weight and fat, as there is only one research suggesting this and its findings have not been replicated yet.
In a 2018 clinical experiment, 39 participants were involved, and those who consumed 2 tablespoons of Apple Cider Vinegar daily for 12 weeks lost significant weight and body fat more than those who did not consume.
However, all the participants were either overweight or living with obesity based on their Body Mass Index(BMI) and they knew that they were consuming Apple Cider Vinegar.
In addition to this, Another small study found that vinegar consumption makes you feel fuller after eating. According to research, Adding 1 or 2 tablespoons of Apple Cider Vinegar to your diet may help you lose weight and it may also help you reduce body fat percentage.
How do you use Apple Cider Vinegar for weight loss?
There are a few ways to include Apple Cider Vinegar in your diet, It can help you lose weight. An easy method is to use olive with salad dressing. It is tasty with leafy greens, tomatoes, and cucumbers. It is safe and tasty to use Apple Cider Vinegar to add some excitement to your meals.
It can be used for pickling vegetables, or you can simply mix into water and drink it. The amount of Apple Cider Vinegar for weight loss: 1 or 2 tablespoons per day(mix with water). Taking more doses than this is not recommended, it can cause potentially harmful effects.
Some people drink before their meal after having a meal or before going to bed. taking before a meal may best approach. It is best to start off with 1 teaspoon.
If you take an apple cider vinegar tablet, powder, gummy, or pills consult with the doctor how much you should take. Follow the package instructions, as dosages may vary by brand, and always use certified Apple Cider Vinegar for weight loss.
Apple Cider Vinegar health benefits
1. Lowers blood sugar and insulin:
When consumed with a high-carb meal, Apple Cider vinegar has been shown to significantly lower insulin and blood sugar after eating.
The phrase “lowers blood sugar and insulin” typically refers to the potential health benefits associated with certain foods, substances, or lifestyle choices that may have an impact on blood sugar levels and insulin sensitivity.
Consuming a diet rich in whole foods, especially those with a low glycemic index, may help stabilize blood sugar levels. Low-glycemic foods are digested more slowly, causing a gradual rise in blood sugar rather than a rapid spike. This can be beneficial for individuals, especially those with diabetes, in managing their blood sugar levels.
Foods high in dietary fiber, such as whole grains, fruits, vegetables, and legumes, can contribute to better blood sugar control. Fiber slows down the absorption of sugar, preventing rapid increases in blood glucose levels.
engaging in regular exercise has been shown to improve insulin sensitivity, allowing cells to more effectively respond to insulin. This, in turn, helps regulate blood sugar levels. Both aerobic exercises, like jogging or swimming, and resistance training can be beneficial.
Some herbs and supplements, such as cinnamon and berberine, have been studied for their potential to lower blood sugar levels. However, it’s important to note that the effectiveness and safety of these supplements may vary, and consulting with a healthcare professional is advisable.
2. Decreases cholesterol levels:
Apple Cider vinegar also reduces total cholesterol and triglycerides.
The relationship between apple cider vinegar (ACV) and cholesterol levels is a topic that has been studied, but the evidence is not entirely conclusive, and more research is needed to establish a definitive connection. Some studies and anecdotal evidence suggest that apple cider vinegar may have certain potential benefits for heart health, including its impact on cholesterol.
Beans, lentils, chickpeas, and other legumes are excellent sources of soluble fiber and plant-based protein, both of which can help manage cholesterol levels.
Fatty fish like salmon, mackerel, trout, and sardines are high in omega-3 fatty acids, which have been shown to reduce triglycerides and lower blood pressure.
Green tea and black tea contain antioxidants called catechins that may contribute to lower cholesterol levels. Aim for unsweetened varieties for maximum benefit.
It’s important to note that while these foods can be part of a heart-healthy diet, an overall healthy lifestyle is key. This includes regular physical activity, maintaining a healthy weight, limiting saturated and trans fats, and avoiding excessive intake of refined sugars and processed foods.
3. Improves insulin sensitivity:
Consuming apple cider vinegar with a high-carb meal may help improve insulin sensitivity.
