For thousands of years, apple cider vinegar has been used as a health tonic. According to research, it helps improve blood sugar control. However, can consuming apple cider vinegar help you lose weight? This article goes through the evidence behind apple cider vinegar and weight loss. It also offers ideas for including apple cider vinegar in your meals.
There are many different variations of the apple cider vinegar diet, but it isn’t a restrictive eating plan in the traditional sense. There is no list of banned foods, suggested meal plans, or timing restrictions, nor is there a credentialed nutrition specialist or authoritative source associated with the program.
Instead, you’ll discover YouTube videos, blog entries, and other anecdotal tales about how apple cider vinegar may help you lose weight. You only need to consume an apple cider vinegar drink a few times each day to participate in the program. Apple cider vinegar is produced from fermented apple juice.
The advantages of apple cider vinegar are numerous. Some people claim that apple cider vinegar has the ability to lower blood pressure, decrease cholesterol, enhance skin health, control blood sugar, and provide other health benefits. Unfortunately, there is no scientific evidence to back up these assertions.
ACV has been linked to weight reduction in some studies, but the results have not been compelling. In certain cases, apple cider vinegar may even be hazardous when consumed in excessive amounts.
- 1 What Is Apple Cider Vinegar?
- 2 How Is Apple Cider Vinegar Made?
- 3 Apple cider vinegar diet: 9 benefits you can expect
- 3.1 1. An increase in fullness and decreased calorie consumption:
- 3.2 2. ACV May Help You Reduce Body Fat and Weight
- 3.3 3. Regulates Blood Sugar
- 3.4 4. ACV can Improve Your Skin Health
- 3.5 5. Improves insulin sensitivity by increasing the body’s ability to respond to insulin
- 3.6 6. Improves blood sugar control
- 3.7 7. Decreases cholesterol levels
- 3.8 8. Kills harmful bacteria and viruses
- 3.9 9. Improves PCOS symptoms
- 4 What foods can you eat on the apple cider vinegar diet?
- 5 How much apple cider vinegar should you drink a day?
- 6 How do you use apple cider vinegar for weight loss?
- 7 What are the side effects of drinking ACV?
- 8 Conclusion
What Is Apple Cider Vinegar?
Apple cider vinegar, also known as ACV, has been around for ages, but in recent years, it’s become a popular diet fad. Nutritionists say that it has a superfood status.
Many celebrities have spoken about their affection for apple cider vinegar, which has fueled interest in the complement. Some speculate that apple cider vinegar is popular because Americans are more interested in and accepting of natural health treatments.
There’s also the fact that the apple cider vinegar diet is straightforward to follow when compared to other fad diets. It doesn’t need a complete lifestyle change, which is why it’s often referred to as a magical cure.
How Is Apple Cider Vinegar Made?
Apple cider vinegar is produced in a two-step fermentation process. First, apples are chopped or crushed and mixed with yeast to convert their sugar into alcohol. The second step is to add bacteria to ferment the alcohol into acetic acid, which can be done more quickly. Traditional apple cider vinegar making takes about one month, although some manufacturers speed up the process considerably to as little as a day.
The primary active component in apple cider vinegar is acetic acid. It’s also known as ethanoic acid and has a sour flavor and distinctive aroma. The term acetic comes from acetum, the Latin word for vinegar. Approximately 5-6% of apple cider vinegar consists of acetic acid. It also contains water and small amounts of other acids, including malic acid. Apple cider vinegar provides about three calories and virtually no carbohydrates per tablespoon.
Apple cider vinegar diet: 9 benefits you can expect
1. An increase in fullness and decreased calorie consumption:
Apple cider vinegar may help you feel fuller, which may lead to less calorie consumption. In one small research of 11 participants, those who consumed vinegar with a high-carb meal had a 55% reduced blood sugar response one hour after eating. They also consumed 200-275 fewer calories for the rest of the day. Apple cider vinegar has been discovered to decrease how quickly food leaves your stomach in addition to suppressing hunger.
In a preliminary study, consuming apple cider vinegar with a starchy meal slowed stomach emptying considerably. As a result, feelings of fullness and blood sugar and insulin levels were all improved. However, for some individuals, this effect might be hazardous.
Stomach emptying is a frequent issue in type 1 diabetes. Because timing insulin with meals is difficult because it’s hard to predict how long blood sugar will take to rise following a meal, this becomes an issue. Taking apple cider vinegar with meals might exacerbate gastroparesis because of its ability to extend the time food remains in your stomach.
2. ACV May Help You Reduce Body Fat and Weight
Apple cider vinegar has been found to reduce weight and body fat in human studies. In this 12-week study, 144 obese Japanese people took either 1 tablespoon of vinegar, 2 tablespoons of vinegar, or a placebo beverage every day. They were told to limit their drinking but otherwise maintain their usual diet and routine throughout the experiment.
According to this research, eating 1 or 2 teaspoons of apple cider vinegar per day may help you lose weight. It can also reduce your body fat percentage, eliminate belly fat, and lower your blood triglycerides.
This is one of a few human studies that have looked at the effects of vinegar on weight reduction. Despite the fact that the research was quite large and the findings are encouraging, further research is required. Furthermore, in a six-week mouse study fed a high-fat, high-calorie diet, those who received a high dose of vinegar gained 10% less fat than those who received no treatment and 2% less fat than those who got only low doses of vinegar.
3. Regulates Blood Sugar
Apple cider vinegar has been shown in studies to help control blood sugar levels and, according to some research, it may especially aid high-risk diabetic individuals. A 2017 study published in Diabetes Research and Clinical Practice found that vinegar can successfully regulate glucose and insulin levels after meals. However, some authorities warn that additional study is required to verify this benefit.
4. ACV can Improve Your Skin Health
Many people who consume apple cider vinegar claim that it has improved skin health and texture. According to anecdotal evidence, ACV may help cure acne when applied topically. However, these claims have not been proved scientifically, and applying apple cider vinegar directly to the skin can be painful.
5. Improves insulin sensitivity by increasing the body’s ability to respond to insulin
In a study of people with insulin resistance or type 2 diabetes, adding vinegar to a high-carb meal resulted in a 34% improvement in insulin sensitivity.
6. Improves blood sugar control
In research of people with type 2 diabetes, those who consumed apple cider vinegar with a high-protein evening meal had twice the reduction in fasting blood sugar as those who didn’t.
7. Decreases cholesterol levels
Vinegar destroys germs that cause food poisoning, such as E. coli bacteria. In one research, vinegar reduced the number of certain bacteria and viruses by 90% and some viruses by 95%.
9. Improves PCOS symptoms
In a small study of women with polycystic ovary syndrome (PCOS) who took vinegar for 90-110 days, 57 percent were able to resume ovulation, likely owing to enhanced insulin sensitivity.
What foods can you eat on the apple cider vinegar diet?
There are no prohibited or permitted meals on the apple cider vinegar diet. Many people like this approach since they may continue to follow their normal eating regimen and food preferences.
There is no calorie counting, portion control, or time limit for meals on this plan. The only rule on the diet is to drink an apple cider vinegar solution numerous times each day.
There are several different versions of the apple cider vinegar diet. Some people add flavorings like mint, ginger, cayenne, or frozen fruit to make it more appealing, or instead use sparkling water. The most common combination is one tablespoon of vinegar, one tablespoon of lemon juice, and a half to one cup of water. Apple cider vinegar pills or drink straight spoonfuls of ACV are sometimes used.
The ACV diet has been used in studies investigating weight loss as well as weight management. In two separate tests, study participants consumed 2 tablespoons of apple cider vinegar divided into two doses of 1 tablespoon each. These studies, however, were small and lacked rigor.*
Vitamins and minerals are essential for maintaining healthy cells. Carbohydrates are required for energy. Fiber, protein, and good fats help you feel fuller longer so that you can maintain a healthy weight. Make your meals and snacks with these nutritious ingredients:
- Vegetables and dark, leafy greens like kale, spinach, broccoli, Swiss chard, and green beans are your friends.
- Fruits like apples, berries, or melon
- Grains such as brown rice or oats
- Lean meats such as chicken breast, fish, or turkey breast.
- Beans and legumes
- Nuts and seeds
- Dairy such as reduced-fat milk, cheese, yogurt
- Olive and Avocado oils
How much apple cider vinegar should you drink a day?
You sip the tart drink many times during the day when you follow the apple cider vinegar regimen. The typical diet instructs you to consume one beverage in the morning after waking and once at night before bed. Other versions of the diet propose that you have a glass of apple cider vinegar with each meal.
There are no limits to what you eat while on the ACV diet. However, it’s best to focus on eating healthily and eating fresh, whole foods when possible. This might imply limiting your consumption of processed meals and added sugar, which can assist with weight reduction.
The ACV diet has no specific length limit, although many advocates claim that sipping the beverage may be a long-term strategy for weight reduction and maintenance. However, there is insufficient evidence to determine the safety of this technique.
How do you use apple cider vinegar for weight loss?
Acetylcholine, a neurotransmitter in the brain, binds to nicotinic receptors. A few studies support the theory that vinegar might lower cholesterol and reduce blood sugar levels by enhancing cholesterol breakdown. It was used to boost strength, “cleanse” the body and even treat scurvy for thousands of years. While apple cider vinegar is no longer used as an antibiotic, it has lately been promoted for weight loss based on little evidence.
According to animal research, acetic acid can reduce fat accumulation and improve metabolism in obese rats and mice. A 2009 study of 175 people who drank a beverage containing 0, 1, or 2 teaspoons of vinegar each day found that those who consumed vinegar had less weight loss and lower triglyceride levels at three months. Another minor study discovered that vinegar consumption increased feelings of fullness after eating without causing nausea.
In conclusion, there’s no scientific evidence that vinegar (whether apple cider or not) eating is a safe and effective means of reducing weight. Even among those who advocate for the use of apple cider vinegar to reduce weight or treat other health issues, it’s unclear when to consume it or how many apples cider vinegar tablets should be taken each day.
What are the side effects of drinking ACV?
There appears to be little risk for many natural treatments, However, when consuming diets high in vinegar content, a few warnings are in order. It’s best to dilute it. When sipped straight its high acidity can harm tooth enamel.
It’s been linked to or exacerbates low potassium levels. This is especially essential for those taking medicines that lower potassium, such as common diuretics used to treat high blood pressure.
Vinegar may alter insulin levels. A high-vinegar diet should be avoided by people with diabetes.
The ACV diet has several disadvantages, including the fact that good habits aren’t reinforced. There are no restrictions on calorie consumption, serving size, or nutritious meals to eat. An apple cider vinegar diet high in processed foods, for example, might result in weight gain and other health concerns. Some nutritional assistance might be useful for those attempting to lose weight.
The science behind apple cider vinegar for weight loss is murky. There’s some evidence suggesting that consuming ACV can aid in weight reduction, as well as a number of other advantages.5 However, almost all research incorporates ACV with one or more forms of dietary restriction, which is not representative of the diets advertised online.
At the end of the day, taking a moderate quantity of apple cider vinegar appears to aid weight reduction while also providing a slew of other health advantages. Other sorts of vinegar may provide similar benefits, although those utilizing lower acetic acid concentrations might have less powerful effects.
How is Apple Cider Vinegar used to treat BV (Bacterial Vaginosis)
10 Benefits Why you should drink apple cider vinegar for kidney stones?
Is Apple Cider Vinegar safe during pregnancy?
The Truth About Apple Cider Vinegar Vs White Vinegar Is About To Be Revealed