Have you heard of apple cider for weight loss? Do you want to lose weight healthily? If so, you may be wondering if apple cider vinegar can help.
Apple cider vinegar is a natural product used for centuries for various health purposes. In this blog post, we will discuss whether or not apple cider vinegar can help you lose weight and provide tips on how to use it for the best results!
Apple cider for weight loss, does it work?
Yes, it can help you to lose weight. According to one study, taking 1-2 tablespoons of apple cider vinegar daily for three months helped overweight adults lose an average of 2.6-3.7 pounds.
Another study showed that people who consumed apple cider vinegar with meals had less of an increase in blood sugar levels, suggesting better management of insulin and appetite.
How does it work?
Apple cider vinegar contains acetic acid, which can inhibit starch digestion. That means the body takes in fewer calories from starchy foods like bread, rice, and potatoes. It also contains pectin, fiber that helps you feel fuller longer.
Finally, apple cider vinegar has been shown to increase metabolism, helping you burn more calories throughout the day.
Health benefits of apple cider vinegar
Apple cider vinegar has a long history of being used for various health reasons. For example, in 400 B.C., the great philosopher Hippocrates used it for its antibacterial properties.
Recently, it’s gained popularity as a weight loss aid and natural home remedy. Here are some of the most well-known health benefits of apple cider vinegar.
Weight Loss Aid
Apple cider vinegar may help you lose weight by reducing your appetite and calorie intake. For example, a study in rats found that that given acetic acid ate less food than those who didn’t receive it.
Additionally, animal studies have shown that acetic acid can prevent the accumulation of body fat.
And while human studies are needed, one small study found that participants who consumed one tablespoon (15 ml) of vinegar daily for 12 weeks lost weight and body fat.
Reduces Bad Cholesterol Levels
Bad cholesterol is a type of LDL cholesterol that builds up on the walls of your arteries and increases your risk of heart disease. But several studies show that apple cider vinegar can lower LDL cholesterol levels.
For example, one study found that participants who consumed two tablespoons (30 ml) of apple cider vinegar per day for eight weeks had 6% lower LDL cholesterol levels than those who didn’t.
However, it’s important to note that this effect may only apply to people with diabetes or insulin resistance.
It helps Control Blood Sugar Levels
Animal studies suggest apple cider vinegar may help reduce blood sugar levels after a high-carb meal by delaying stomach emptying and promoting insulin sensitivity.
Human studies are needed to confirm these effects. Still, one small study in people with diabetes found that taking two tablespoons (30 ml) of diluted vinegar before bedtime reduced fasting blood sugar levels by 4% the following morning.
It may have Cancer-Fighting Properties
Studies suggest that compounds in apple cider vinegar called polyphenols may have anticancer effects.
For example, one test-tube study showed that apple cider vinegar blocked the growth and spread of colon cancer cells.
However, much more research is needed before any firm conclusions can be drawn about how effective it is against human cancer.
Apple cider vinegar is a type of vinegar made from fermented apple juice. It’s rich in acetic acid, which has been shown to have multiple health benefits such as weight loss aid, reducing harmful cholesterol levels, helping control blood sugar levels, and may have cancer-fighting properties. More human research needs to be conducted to say definitively how effective it is against human cancer, but test-tube studies show promising results.
Tips for using apple cider vinegar
- Start with a small amount: Start with one teaspoon per day and gradually increase to two tablespoons per day.
- Dilute with water: Mix one tablespoon of ACV into a glass of water (about 8 ounces). That will help reduce acidity and make it easier to consume.
- Drink before meals: Drinking ACV before meals may help you feel fuller faster, which can lead to eating less.
- Choose organic, unfiltered ACV: Look for an organic, unfiltered brand of ACV that contains the “mother,” a combination of beneficial bacteria and yeast.
- Use it for dressing your salads: Add apple cider vinegar to salad dressings or use it as a marinade for meats and vegetables.
- Detox drink: Make a detox drink by mixing one tablespoon of apple cider vinegar, freshly squeezed lemon juice, and raw honey in a glass of water. Drink this mixture first thing in the morning or before bedtime.
- Use it as your regular vinegar: Use apple cider vinegar instead of other vinegar when cooking. You can also try adding it to soups or stews for an extra health boost.
How to use apple cider vinegar for weight loss
You can use apple cider vinegar as part of a weight loss plan. It’s thought to work by reducing appetite, increasing feelings of fullness, and causing you to eat fewer calories.
You may want to try incorporating the following tips into your routine:
Drink an ACV mixture
Start the day by drinking a combination of one tablespoon of apple cider vinegar, freshly squeezed lemon juice, and raw honey in a glass of water. Do this before breakfast or before bedtime.
Reduce portion size
Eating smaller portions can help you feel fuller with fewer calories and reduce your overall calorie intake.
Eat more fiber
High-fiber foods can help you feel fuller for longer and reduce calorie intake since they’re harder to digest.
Regular physical activity helps boost metabolism and burn calories for weight loss.
Recipes that include apple cider vinegar
You can incorporate apple cider vinegar into your diet by using it in recipes:
- Apple Cider Vinegar Slaw: Mix shredded cabbage, carrots, and apples with olive oil, honey mustard, and apple cider vinegar for a delicious side dish.
- Baked Salmon with Apple Cider Vinegar Glaze: Marinate salmon in olive oil, minced garlic, salt and pepper, and apple cider vinegar. Roast in the oven until cooked through.
- Apple Cider Vinegar Dressing: Combine apple cider vinegar, olive oil, honey mustard, dijon mustard, and minced garlic for a tangy salad dressing.
- Apple Cider Vinegar Smoothie: Blend banana, spinach, celery, apple cider vinegar, and almond milk for a nutritious smoothie.
Some dietitians say that apple cider vinegar can help you lose weight. However, more research is needed to be sure if this is true or not. But if you incorporate it into your diet in moderation, along with healthy eating habits and regular exercise, it may help support your weight loss efforts.
Side effects of drinking too much apple cider vinegar
It’s important to note that drinking too much apple cider vinegar can cause adverse side effects, such as nausea and indigestion. It may also damage tooth enamel and interfere with certain medications.
It would help if you always talked to a doctor before adding any supplements or remedies to your diet, including apple cider vinegar.
The bottom line
Apple cider vinegar may help support weight loss by reducing appetite, increasing feelings of fullness, and lowering calorie intake. However, it’s essential to use caution when consuming this supplement as it can have side effects if overused. Talk to your doctor before adding apple cider vinegar to your diet for weight loss.
FAQs about using apple cider vinegar for weight loss
Does apple cider vinegar help with weight loss?
Some studies suggest that it may help reduce appetite and support weight loss. However, more research is needed to determine its efficacy.
How much apple cider vinegar should I drink for weight loss?
Generally, it’s recommended to start with one tablespoon of apple cider vinegar a day to see if it helps you reach your weight loss goals. Talk to your doctor about the right amount for you.
Will drinking too much apple cider vinegar hurt me?
Drinking too much can cause adverse side effects such as nausea, indigestion, tooth enamel damage, and medication interactions. Therefore, talking to your doctor before adding it to your diet is essential.
Can I have apple cider vinegar every day?
Yes, you can drink one tablespoon of apple cider vinegar a day for weight loss. However, talk to your doctor about the right amount for you.
I hope this article has answered all your questions regarding using Apple Cider Vinegar for weight loss. Remember that ACV should be used cautiously and in moderation, as too much can damage your health. Always consult your doctor before starting any new dietary supplement or remedy such as ACV. Good luck!
DISCLAIMER: buildyourbody.org does not provide medical advice, examination, or diagnosis.
Medically reviewed and approved by Nataniel Josue M D.