Apple cider vinegar is the most common vinegar within the natural health community. It is a product of crushed or cut apples that are mixed with yeast to derive alcohol from their sugar. Bacteria are then added to help ferment the alcohol and eventually change it into acetic acid.
Also known as ACV by its enthusiasts has been handy in natural medicine and cooking for several years now. A remarkable, low-calorie solution, it features antioxidants and amino acids. Some of its health benefits include reduced cancer and heart disease risk, indigestion relief, enhanced blood sugar levels, and weight loss. Its disinfecting properties assist to eliminate harmful bacteria and toxins from the bacteria.
According to this research, vinegar is efficient at weight loss by making you feel full thereby reducing the food amounts you consume throughout the day. The acetic acid contained in the solution not only decreases belly fat but also suppresses the accumulation of body fat.
In addition to apple cider vinegar, other different types of vinegar available in the market today include:
- Balsamic vinegar – This is a product of grape juice. All grape’s nutrients, minerals, and vitamins are contained in this type of vinegar. It stands out as the most nourishing and wholesome. Antioxidants present are efficient at lowering risks of cancer and heart conditions.
- Red wine vinegar – You can view this as wine although without alcohol. It boasts anti-aging antioxidants devoid of any calories. Combined with resveratrol contained in red wine, they can help you manage skin tumors, heart disease, and Alzheimer’s.
- Rice vinegar – Natural rice vinegar features low calories and sodium. It’s a healthy way to add some flavor to your meals. It has phenolic compounds popular with reducing the risk of cancer.
- Distilled white vinegar – A darling of many, use it for skin conditions, managing blood sugar, and weight loss.
What Is The Cider Vinegar Weight Loss Diet?
Which is the best way to utilize ACV for losing weight? Apples produce apple cider vinegar. The drink emanates from crushed, distilled, and fermented apples. You can munch it in tiny bits or opt for supplements. In addition to acetic acid, it also has a host of other compounds that are beneficial to your health.
While dosage recommendations vary, the average recommendation is roughly 1- 2 spoons (teaspoons) with or before meals.
For many years now, compounds contained in vinegar have helped many people heal for different ailments. As an antibiotic, vinegar not only helps with scurvy treatment but many use it as a detoxicant. Others utilize it for purposes of strength.
Although many people have shifted to other antibiotic remedies, today vinegar remains helpful in other areas such as weight loss.
How Much Weight Can I Shed Taking Apple Cider Vinegar?
In this study, folks that took 1 – 2 tablespoons of around 15 – 30ml of this vinegar daily for around 3 months, had their weight reduce by approximately 1.2kg and 1.7kg respectively.
2 tablespoons daily have been magical in assisting dieters shed as much as double weight within three months in comparison to those that don’t this research opines. Countless methods of taking ACV exist.
Note: For starters, you can mix with a glass of water, then take it before you eat. Alternatively, you can mix ACV with oil and make some salad dressing.
Properties of ACV that Make it Great for Weight Loss
Here are some of the properties of ACV that make it efficient for weight loss:
1. Fat build-up suppression
This research opines that acetic acid contained in vinegar is handy at suppressing the accumulation of fat in the body. The acid does this by turning genes responsible for the oxidation of fatty acid enzymes. These genes play the role of synthesizing proteins tangled in breaking fats which goes miles in conquering the build-up of fat in the body.
2. Fuller for long
Countable human studies have so far established that vinegar is efficient at assisting folks to feel fuller for extended periods. What this means is that you end up consuming fewer calories thus making you shed weight.
Consuming high carb meals coupled with vinegar made one feel full resulting in folks consuming 200 – 275 fewer calories during the day, this study opines. What is more is that after 175 folks in this study took ACV daily, they experienced drastic weight loss and decreased belly fat. Those that took 12ml vinegar enjoyed a loss of roughly 1.2kg.
3. Blood sugar level management
Do you know that blood sugar levels might come in the way of your weight loss journey? This research paints a picture of the relationship between blood sugar level management and weight loss. The study opines that obesity and weight issues, in general, are risk factors linked to poor management of glucose levels in the body.
One efficient way of controlling your blood sugar levels is by refraining from consuming refined sugar and carbs. Moreover, ACV also boasts a beneficial effect. This study established that vinegar enhances insulin sensitivity by up to 34 percent in high carb meals. Additionally, it drastically lowers insulin response and blood sugar. This study also found out that vinegar was handy in decreasing blood sugar levels.
Higher insulin/blood sugar means your body stores more calories as fat hence making you gain weight. Reduced insulin means the body converts more calories into energy thus more weight lost.
4. Low calorie
One of the best attributes of vinegar is the fact that it is low on calories. Roughly 100 grams of ACV has approximately 22 calories which isn’t too much. When you add one tablespoon of apple cider vinegar into one glass of water every morning and drink, you’ll experience the magical nature of fat burning and ultimately shedding weight.
Can I Drink Apple Cider Vinegar Every Day?
Sure, you can take ACV daily. However, it should not pass a certain limit. The last thing you want is to overdo it as you’ll suffer from the side effects we have highlighted in this primer.
It is wise to stick to the 15 – 30 ml daily dosage. Simply put, this means taking 1 – 2 tablespoons of the same. You can combine it with water or make tonic out of it. Adding it to your salad dressing can also work.
Note: Health experts recommend starting with just a single teaspoon initially and then increase it to two teaspoons once you’re certain that you do not suffer from any side effects. You might notice that at first, ACV might be too strong. If you feel that the side effects are overwhelming you, you can reduce it to half a teaspoon or dilute it some more.
How To Use Apple Cider Vinegar Safely
The safest way to take ACV whether daily or as advised by your nutritionist or doctor is by including it in your meals. You can incorporate vinegar in homemade mayonnaise or salad dressings.
Another safe way is by diluting it in water and consume the water as a beverage. Mix 1 – 2 teaspoons worth 5 – 10 ml in a big water cup.
With vinegar, it is prudent, to begin with, small doses. Refrain from consuming large amounts. The best type of vinegar to take is the unfiltered and organic kind.
ACV Side Effects?
While apple cider vinegar is handy with weight loss issues, it brings with it a host of side effects. Here are some of them:More tips for weight loss: 5 Best Detox Pills For Weight Loss