Apple cider vinegar has been touted for its health advantages for thousands of years, but can it help you lose weight? Although there is some evidence to suggest this, it is doubtful that vinegar alone will significantly lower your body fat levels. If you’re unsure whether apple cider vinegar is good for you, keep reading! Here are all the research-backed information, from the health advantages and hazards of apple cider vinegar to how you may include it into your diet for weight reduction.
Can apple cider vinegar help you lose weight?
There’s evidence to show you can, but more testing is needed to say for sure.
Animal studies have provided the majority of the evidence for apple cider vinegar’s health and weight reduction advantages. So far, they have been promising—many indicate enhanced metabolism and fat burning—but additional human research is required. So yet, no major, controlled human trials have been undertaken, and the favourable effects of apple cider vinegar have not been demonstrated across broad groups of people.
Many claim that apple cider vinegar can curb your appetite.
You’ll feel fuller and eat less calories if you drink apple cider vinegar before a meal or incorporate it into your diet, such as in a salad dressing. However, investigations suggest that the main explanation for the vinegar drinkers’ lowered appetite appears to be because they felt little sick (the grosser they found the vinegar drink, the less they tended to eat).
- There’s some evidence that apple cider vinegar decreases the rate at which food exits your stomach, which means you’re fuller for longer.
- Increased fullness after eating can also result in reduced blood sugar and insulin levels.
Making Apple Cider Vinegar a Part of Your Diet
Every day, consume 2 teaspoons (30 mL) of apple cider vinegar.
Because undiluted vinegar can induce burning irritation or nausea, dilute it with water. It is advised to use 1 tablespoon (15 mL) of vinegar in 1 cup (237 mL) of water. Spread your vinegar consumption across 2-3 doses throughout the day, especially before meals.
Benefits of Apple Cider Vinegar
Apple cider vinegar has a number of other positive effects on your body.
These impacts are subtler than weight reduction, yet they nonetheless have an impact on critical elements of your health. Some of these advantages include:
- Blood sugar and insulin levels are lower.
- Reduce fasting blood sugar levels
- PCOS (polycystic ovarian syndrome) symptoms have improved.
- Lower cholesterol levels
- Reduce your blood pressure
- Killing pathogenic bacteria and viruses (such as salmonella and E. coli)
- Milder symptoms of acid reflux
Side Effects of Apple Cider Vinegar
Taking more than 2 tablespoons (30 mL) of vinegar each day might have negative consequences.
After all, the primary component of vinegar is acid! If you’re not sure how apple cider vinegar will effect you, try 1 teaspoon (4.9 mL) every day to see how you feel. Overconsumption may pose the following risks:
- If you consume more than 1 tablespoon (15 ml) at a time, you may experience nausea.
- Burning and discomfort in the mouth and throat (if consumed undiluted or in high quantities)
- Your teeth’s enamel is eroding.
- Interaction with supplements or medicines, such as diuretics and insulin
- potassium levels that are decreasing or deteriorating
- Insulin levels have changed.
- Symptoms of an irritated ulcer
In type 1 diabetics, apple cider vinegar may induce or aggravate gastroparesis.
Gastroparesis is the medical term for delayed stomach emptying, which is a typical type 1 diabetic consequence. It makes forecasting how long it takes for your blood sugar to increase after a meal difficult, which means you won’t know when to take your insulin.
Because apple cider vinegar retains food in your stomach longer, taking it with meals may aggravate gastroparesis.
More Ways to Add Apple Cider Vinegar to Your Diet
Apple cider vinegar may be used to make a homemade salad dressing.
A simple vinegar and olive oil mixture provides a nutritious and appetising dressing, especially when used with leafy greens, cucumbers, and tomatoes. Try adding dijon mustard, honey, and garlic for a more nuanced flavour.
For added flavour, add some apple cider vinegar to your favourite marinades, sauces, or stews.
To pickle veggies, use apple cider vinegar.
Apple cider vinegar has a milder flavour than other vinegars and pairs well with spices. Look for vinegar (of any sort) with 5% acetic acid.
- Apple cider vinegar’s acid destroys microorganisms that cause food to spoil.
Make a cup of warm tea with apple cider vinegar.
If you’re having trouble with the flavour, try adding a splash of apple cider vinegar to a cup of honey and lemon tea.
Take a multivitamin or gummy apple cider vinegar.
Most pharmacy stores sell them over-the-counter.
- Take any vitamin or tablet with water. If a vinegar tablet becomes lodged in your throat, it might begin to burn.
Other Healthy Uses of Apple Cider Vinegar
As a foot soak and deodorizer, use apple cider vinegar.
Combine apple cider vinegar, water, and Epsom salts to make a foot soak. It will aid in the removal of odour by destroying odor-causing microorganisms. You may also use diluted apple cider vinegar to deodorise your feet or underarms.
Make an apple cider vinegar face toner.
Apply the mixture on your skin with a cotton pad after combining 1 part apple cider vinegar and 2 parts water. This combination is said to minimise the indications of ageing and enhance skin problems. If you have sensitive skin, use a less concentrated formulation.
Wash your veggies with apple cider vinegar.
Apple cider vinegar removes more chemical and pesticide residue from fruits and vegetables than water. It will also eliminate harmful microorganisms on the food.
What is apple cider vinegar
Apple cider vinegar is made by fermenting apple juice.
Apple cider vinegar is prepared by combining yeast with sliced or crushed apples, which converts the sugar in the apples into alcohol. The alcohol is then fermented by friendly microorganisms into acetic (ethanoic) acid.This is the primary active component responsible for vinegar’s sour taste and pungent odour.
- Acetic acid accounts for about 5 to 6% of apple cider vinegar (the remainder is water and trace quantities of other naturally occurring acids).
- A tablespoon (15ml) of apple cider vinegar has just approximately 3 calories and nearly no carbohydrates.
- Natural probiotics (to assist your gut health and immune system) and antioxidants (to promote healthy cells) are found in undistilled apple cider vinegar.
Apple cider vinegar can aid in weight loss, but it is not a miracle cure.
Any weight-loss strategy that does not incorporate reduced calorie consumption and greater activity is unlikely to help you lose weight or burn fat. Including apple cider vinegar in your diet may help limit your appetite, but consider it a minor component of a bigger weight reduction strategy. More data is needed to support apple cider vinegar as a dependable, long-term weight loss treatment.
Most individuals may safely ingest tiny amounts of apple cider vinegar, but it has not been authorised as a therapy for any health issues. Read More: How to Lose Weight in 7 Days at Home