How Apple Cider Vinegar Aids Weight Loss
It is scientifically proven that apple cider vinegar (ACV) aids weight loss. It not only increases satiety and insulin sensitivity but also improves digestion and bowel movement. Here are the reasons we recommend you try apple cider vinegar for losing weight:
Low In Calories
Apple cider vinegar is low in calories. One teaspoon of apple cider vinegar contains only 1 calorie (4). Hence, you will not be at the risk of adding too many calories to your diet. The fewer calories you consume, the less likely your body is to store the extra calories as fat.
Lowers Serum Lipid Levels
Scientists designed an experiment to document the effects of ACV on total cholesterol, serum triglyceride, lipid peroxidation, and antioxidant levels. They found that mice supplemented with ACV had developed better immunity, lower serum lipid levels, increased antioxidant levels, and inhibited lipid peroxidation (5). All the parameters used in this study are directly or indirectly related to weight loss and indicate that drinking apple cider vinegar can help improve your overall health.
Increases Satiety And Lowers Blood Sugar
In another study, scientists fed a group of laboratory rats with apple cider vinegar and found that they lost weight and had decreased food intake. They also showed a decrease in serum glucose and bad cholesterol and an increase in HDL cholesterol levels (6).
Reduces Obesity-Induced Oxidative Stress
Obesity causes oxidative stress, which may lead to inflammation. A study found that apple cider vinegar could help reduce obesity-induced oxidative stress in lab animals. This reduces the risk of obesity-related diseases and protects the heart (7).
Improves Insulin Sensitivity
Insulin is a hormone responsible for maintaining normal blood sugar levels (8). When enough insulin is not produced by the body or insulin does not get detected by cells, it leads to diabetes type 1 and type 2, respectively (9). Type 2 diabetes is closely linked to genes, a sedentary lifestyle, and hormonal imbalance (10). Drinking apple cider vinegar helps improve insulin sensitivity (11). This means your body cells will be able to uptake and regulate glucose effectively, thereby lowering blood sugar levels and reducing fat accumulation.
Helps Normalize High Blood Pressure
Bad food habits, such as consuming saturated fats, oily and greasy foods, high-sodium and sugar/sugary foods, and high stress levels can lead to high blood pressure. ACV has been used for ages to normalize high blood pressure (2). Consuming two teaspoons of apple cider vinegar with two teaspoons of honey and a glass of warm water can help normalize blood pressure. When the blood pressure is normalized, your cardiovascular system will work better, all your cells will be able to get oxygen, and your stress levels will come down. This, in turn, may help you lose weight.
Improves Gut Health And Bowel Movement
You will lose weight naturally if your digestive system works properly. ACV contains acetic acid and malic acid, which improve the gut microbe health and number, thereby improving digestion and bowel movement. ACV may help reduce acid reflux, but more research is required to examine its effects (12). Apple cider vinegar also contains pectin, which is a water-soluble fiber that can improve gut microbiota and may reduce weight (13). These are the scientific reasons you can safely use ACV to lose weight. But why use ACV for weight loss instead of any vinegar? Find out next.
Why Is ACV Better Than Any Other Vinegar?
The answer is relatively simple – ACV has a lot more health benefits when compared to other vinegars. It works almost like an antibacterial, with weight loss being just one of its perceived benefits. It is particularly useful in fighting diabetes, improving heart health, and reducing high cholesterol. In addition to all these excellent benefits, it prevents free radical damage, which may prevent aging and reduce the risk of certain types of cancer. It can also assist in improving the efficiency of your digestive system and prevent any gastrointestinal problems. But what is the right way to consume it? Here’s what you need to do.
What Is The Best Way To Consume Apple Cider Vinegar For Weight Loss?
The easiest way of consuming apple cider vinegar is to dilute it in water. But if you want to speed up the weight loss, drink apple cider vinegar with honey.
1 teaspoon apple cider vinegar 2 teaspoons honey 1 cup warm water
Add ACV and honey to a glass of warm water. Mix well and drink. Having apple cider vinegar with hot water and honey has the same effect as having honey and lemon with hot water. It is a great antioxidant and works as a detoxifier as well. For a healthy start to the day, look no further than this healthy drink. As with most weight loss promoting agents, anything in excess can be harmful. Find out how much ACV should you take to lose weight.
What Is The Apple Cider Vinegar Dosage For Weight Loss?
You may take 1 teaspoon of apple cider vinegar per day. Also, make sure to dilute it with water/juice before drinking it. But that’s not the only way to consume apple cider vinegar. Here are a few apple cider vinegar recipes for fast weight loss.
5 Apple Cider Vinegar Recipes For Weight Loss
1. Apple Cider Vinegar And Cinnamon
1 teaspoon apple cider vinegar 1/2 teaspoon Ceylon cinnamon powder 1 cup water
Apple cider vinegar cannot be consumed raw because of its strong and unpleasant taste. Cinnamon adds a pleasant and sweet flavor to the drink. It also lowers blood sugar levels, reduces heart disease risk factors, and has a plethora of other impressive benefits that make it an irreplaceable part of anyone’s diet (14).
2. Apple Cider Vinegar And Fenugreek Seeds
1 teaspoon apple cider vinegar 2 teaspoons fenugreek seeds 1 cup water
Fenugreek seeds boosted metabolism and enhanced insulin sensitivity in rat studies (15). Apple cider vinegar and fenugreek seeds make a great combination when it comes to losing weight. Moreover, the sweet-bitter taste of fenugreek seeds helps bring the acidic taste of the ACV a notch down.
3. Apple Cider Vinegar And Green Tea
1 teaspoon apple cider vinegar 1 teaspoon green tea leaves 1 teaspoon honey 1 cup water
Green tea is rich in antioxidants that help reduce the toxin levels in the body. It also helps you relax and improves digestion and immunity (16). Apple cider vinegar with green tea and honey is the perfect recipe to suppress your appetite and lose weight.
4. Apple Cider Vinegar Salad Dressing
2 teaspoons apple cider vinegar 4 teaspoons extra virgin olive oil 1 teaspoon Dijon mustard ½ teaspoon lemon zest ¼ teaspoon freshly ground black pepper 1 tablespoon chopped fresh herbs Salt to taste
Salad dressing contains a lot of invisible calories in the form of sugar, salt, and mayonnaise. Try this light dressing, which is delicious, heart-friendly, and promotes fat loss. You can add it to chicken/vegetable/mushroom/tuna/egg salad or also use it as a marinade.
5. Apple Cider Vinegar Healthy Snack Smoothie
1 teaspoon apple cider vinegar 1/2 cup pomegranate 1 teaspoon chopped apricot A bunch of baby spinach
Fruits and veggies are excellent sources of vitamins, minerals, and good carbs that help reduce inflammation, boost immunity, and improve bowel movement (17). If you want to snack, snack healthy. Add ACV to your smoothie to accelerate weight loss. Let’s now discuss one of the main characteristics of apple cider vinegar – its taste.
How Does Apple Cider Vinegar Taste?
Due to its acid content, ACV tastes sour and vinegary. It has a pungent odor, and one of the major stumbling blocks for people, initially, is the strong flavor of ACV. However, gradually, it will become a part of your healthy lifestyle, and you will drink it without blinking your eyes. Apart from taking apple cider vinegar as a concentrated liquid, there are apple cider (ACV) pills available on the market. Should you take them? Find out in the next section.
Should You Take Apple Cider Vinegar Pills For Weight Loss?
Always consult a doctor or dietitian before ingesting any pills or supplements. Apple cider vinegar is an acquired taste, with a lot of people avoiding it and even giving it up altogether because they can’t take its strong flavor. Capsules provide an alternative as you get all the benefits of the vinegar without the pungent taste. However, they can be quite deceptive with the amount of the vinegar included in them. Always ensure that you check the composition listed on the label. Listed below are the other health benefits of consuming apple cider vinegar.
What Are The Health Benefits Of Apple Cider Vinegar?
Prevents the growth of harmful bacteria like coli (18). Can help manage diabetes. May lower the risk of heart disease. Helps kill fungus on the toes. May help reduce acne. May help reduce warts. May help manage varicose veins (19).
What Are The Other Uses Of Apple Cider Vinegar?
It can be diluted and used as a skin toner. It is a natural teeth whitener. It can be used to treat sunburns. It is a natural deodorant. It can be used as an after shampoo conditioner. It can be used to reduce keratinization.
You can reap a lot of benefits by drinking or applying apple cider vinegar topically. Here are a few tips to speed up your weight loss.
How To Speed Up Your Weight Loss
Who wouldn’t like to lose weight in the shortest time possible? We have listed a few simple tips that can help improve the results. One of the most important aspects of weight loss is the diet you follow. If you are eating a lot of unhealthy foods, you are effectively negating any chances of losing weight. Junk food has a lot of fat and very little nutritional value. Processed foods are usually high in artificial flavors, sugars, fats, and preservatives. Even though they may taste nice, in the long run, they can cause significant health problems. Hence, avoid junk and processed foods. Now that you know what not to do, let’s look at what you can do to help improve your weight loss results.
Most people are very casual in their approach towards exercise. They don’t give it the importance it deserves. Studies have shown that even a 20-minute workout, performed three to four times a week, can offer significant health benefits (20). Exercise improves blood circulation, mobilizes fat reserves, and increases your metabolic rate (21). If you are hard-pressed for time, a 20-minute walk during your lunch break at work can be an effective workout. The key to exercising, as with everything else, is consistency. Consistent efforts will result in you achieving your goal. You should also ensure you eat as clean as possible. Eating clean means you get plenty of natural, unprocessed foods. Leafy vegetables are a great way of getting your daily nutrient and fiber requirements. Foods that are rich in potassium help reduce stress and lower blood pressure (22). Bananas, sweet potatoes, avocados, and spinach are excellent sources of potassium. Avoid sugars at all costs. Refined sugars add empty calories and offer no nutritional value. Honey can be used as a healthier, natural substitute for refined sugar.
Apple cider vinegar has a lot of health benefits, and since it is natural, people assume there are no side effects associated with it. However, too much of anything can be bad, and the same applies to ACV. Keeping that in mind, here are a few tips to help you get the best out of ACV.
Tips And Precautions
Organic, natural ACV is the best option available. Always opt for it over the processed varieties. If you are taking ACV capsules or pills, check the composition. Some pills are altered and have microscopic traces of ACV, which reduce its benefits. Consuming excessive amounts of apple cider vinegar can contribute to hypokalemia (23). This means your body is low in potassium, and this can lead to osteoporosis. It also affects bone health by decreasing bone density. If you have osteoporosis, stay away from ACV. Always consult your doctor before starting any new diet regimen. If your doctor has prescribed diuretics or medications for diabetes or heart disease, make sure to check if ACV will interact with any of them. Consume ACV only after diluting with water. It has a high acidic content, and combining it with other liquids could cause damage to the enamel on your teeth. The recommended dosages will vary from person to person. Make sure to check with your doctor or dietitian to see what works for you. Aerobic exercises supplement the weight loss effects of ACV and help improve your overall health. If you consume the vinegar raw, i.e., undiluted, it can lead to an upset stomach, nausea, indigestion, and heartburn. The same applies to consuming it in the pill form, with additional symptoms of vomiting and a sore throat.
What can you mix with apple cider vinegar to lose weight? You can mix a teaspoon of apple cider vinegar with water, juice, detox drinks, and smoothies. Is it better to drink apple cider vinegar in the morning or at night? Drink apple cider vinegar in the morning. What are the side effects of drinking apple cider vinegar every day? Consuming apple cider vinegar every day in excessive amounts may cause hypokalemia, tooth enamel erosion, diarrhea, indigestion, and heartburn and weaken bones. Can I drink apple cider vinegar twice daily? Yes, you may drink apple cider vinegar twice daily as long as it is within 30 ml and diluted with water. There is no evidence to suggest any negative effects of consuming diluted apple cider vinegar twice. Is it okay to drink apple cider on an empty stomach? It is okay to drink apple cider on an empty stomach as it can improve its absorption. Do you refrigerate apple cider vinegar? There is no need to refrigerate apple cider vinegar as it is highly acidic and unlikely to be contaminated by pathogens when stored in a clean, cool, and dark environment. Does apple cider expire? Apple cider vinegar does not expire. However, its flavor profile changes, making it sour and unpalatable. Should you shake apple cider vinegar? There is no reason to shake filtered apple cider as it does not contain any sediments. However, if you are using unfiltered/raw apple cider vinegar, you should shake it to distribute the organic sediment present in it. Does apple cider vinegar affect urine? There is no evidence to suggest that apple cider vinegar affects urination or urine in any way.
