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Author: Leila Tan|Updated: 23 July 2024
Losing weight can be a challenging process. Losing weight requires two most important things which are exercise and food. Therefore, trying various methods to shed that few pounds can be intriguing if you come across a news article claiming that drinking apple cider vinegar may help you lose weight. Apple cider vinegar has been used for health wellness for so many years. Few studies show that apple cider vinegar has so many benefits for your health. But consuming apple cider vinegar everyday can help you to lose weight? In this article, we will take a look at the facts behind this theory to get more information.
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What is apple cider vinegar?
Apple cider vinegar made with a two-step fermentation process.
The vinegar is made with crushed apple, sugar and yeast. The apples are crushed and combined with yeast to convert the sugar into alcohol. After that, the bacteria will be added to ferment the alcohol into acetic acid. Acetic acetic is the primary component in apple cider vinegar.
Acetic acid also known as short-chain fatty acid which dissolves into acetate and hydrogen in your body. Around 5–6% of apple cider vinegar consists of acetic acid. It also contains water and trace amounts of various other acids, such as malic acid. One tablespoon or 15 milliliters contains about 3 calories.
Apple cider vinegar has been used as an ingredient in foods in many households. People also used this for home remedies from fighting germs to preventing heartburn. It also does help with reducing blood sugar levels. There is not much evidence of apple cider vinegar’s benefits, but it is generally harmless as long as you use it in the right way.
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The science behind apple cider vinegar for weight loss.
A research shows that 39 adults who consumed a tablespoon of apple cider vinegar at lunch and dinner, while cutting 250 calories per day, lost 8.8 pounds in 12 weeks. In contrast, those who cut the same number of calories but didn’t consume apple cider vinegar lost only 5 pounds. While both groups lost weight,apple cider vinegar groups have seen to lose more body fat mass.
Another studies shows that 144 adults with obesity chosen to consume either a placebo or one to two tablespoons of diluted apple cider vinegar daily for 12 weeks. By the end of the studies, people who drank two tablespoons of apple cider vinegar have lost 4 pound while those who drank one tablespoon of apple cider vinegar have lost 2.5 pounds. It also noted that people who consumed placebo have gained a little bit of weight.
However this does not prove that apple cider vinegar is magic fat melter. This research has been done with very few people but the results have shown that taking apple cider vinegar has shown some benefits in shedding the body weight.
It is shown that apple cider vinegar does promotes fullness which can help in decrease the daily calorie intake. After that, apple cider vinegar also have shown to slow down the rate where food leaves your stomach. But this may not work for everyone, instead it may cause harmful effects.
Gastroparesis or also known as delayed stomach emptying, is a common complication of type diabetes 1. Timing insulin with the food intake has become a challenge because it is difficult to predict how long it will take for the blood sugar to rise after a meal. Apple cider vinegar has been shown to extend the time food stays in your stomach, therefore taking it with meals could worsen gastroparesis.
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Does apple cider vinegar help to lose weight
Consuming just apple cider vinegar doesn’t help you with weight loss but it can support the efforts you are taking to lose weight. Doing proper exercise and eating a healthy diet should be a priority in losing weight.
Alike other apple cider vinegar is high in acidity which can irritate your throat and strip tooth enamel. It is recommended to consume one tablespoon no more than twice daily and always dilute it with eight ounces of water. Always keep in mind to never consume apple cider vinegar straight. It also recommended not to do a shot or anything because it can really hurt your esophagus.
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Other benefits of apple cider vinegar
Other than promoting and supporting weight loss, apple cider vinegar do offers many other health benefits such as:
i. Helps to lowers blood sugar and insulin: Drinking apple cider vinegar along with high carbs food have shown to lower blood sugar and insulin levels after eating . ii. Improves insulin sensitivity: Certain studies have shown that consuming apple cider vinegar with high carbs meal helps to boost insulin sensitivity . iii. Lowers fasting blood sugar: Researches have discover an relation between drinking apple cider vinegar and lowering fasting blood glucose and glycated hemoglobin. iv. Improves polycystic ovary syndrome (PCOS) symptoms: A small study involving women, have found that consuming apple cider vinegar for 90-110 days have helped in the ovulation process. This is because of improved insulin sensitivity. v. Decreases cholesterol levels: A study result have shown that taking apple cider vinegar seem to lower total cholesterol level and triglycerides. vi. Helps in lowers blood pressure: Animal studies suggest that vinegar may decrease blood pressure by inhibiting the enzyme responsible for constricting blood vessels on the other side human studies haven’t shown significant decreases in blood pressure. vii. Kills harmful bacteria and viruses: Research have shown that apple cider vinegar may be a powerful fighter against harmful bacteria.
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5
How to add apple cider vinegar in your diet
Do you know how to take apple cider vinegar for the optimum result? Let us guide you. As a daily drink, you can mix ACV diluted in eight ounces of water up to twice daily preferably before or with a meal. It's important to add apple cider vinegar with water because undiluted cider vinegar may cause burns to the inside of your mouth and esophagus.
The amount of ACV that is needed for weight loss is around 1–2 tbsp (15-30 mL) per day mixed with water. This can help with increasing your satiety. Not just that, it also helps to keep your blood sugar stable, a professional said. Consuming more than twice daily isn't recommended because it could have harmful effects at higher dosages like drug interactions or the erosion of tooth enamel. To test it out, try with 1 teaspoon (5 mL) to see the effect on your body. Remember not to take more than 1 tbsp (15 mL) at a time because it may cause nausea to one.
If you can't drink apple cider vinegar straight, try to include it in your meals. The easiest way is to add it as a salad dressing along with olive oil. You can add veggies especially with leafy greens, cucumbers, and tomatoes. Adding ACV as a salad dressing can give some extra taste to your veggies as well. You can also mix it with your daily smoothie. To have the best result, it is recommended to use raw and unfiltered vinegar.
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Recipes for Weight Loss
Apple Cider Vinegar Smoothie
Serving size: 1
Preparation time: 5 minutes
Ingredients
i. Apple cider vinegar: 1 tbsp ii. Water: ¼ cup iii. Peeled and sliced apple iv. Bananas
Method
i. Blend all the ingredients along with the fruits and apple cider vinegar in a blender. ii. Serve chilled.
Cucumber Tomato Salad
Serving size: 6This is a placeholder
Preparation time: 15 minutes
Marinade time: 2 hrs
Ingredients
i. Thinly sliced cucumber: 2-3 ii. Chopped tomatoes: 3 iii. Water: 1 cup iv. Apple cider vinegar: ½ cup v. Salt vi. Pepper vii. Olive oil: 1 tsp viii. Onion, thinly sliced(optional): ½ cup
Method
i. Mix all the vegetables in a bowl. ii. Add water, vinegar, salt, pepper, and oil together. iii. Now pour the liquid mix all over the vegetables and mix all of them together. iv. Keep it in the refrigerator for a minimum of 2- 3 hours for marination and later drain it with just a few tablespoons of the remaining liquid. v. Add any additional herbs. vi. Serve and enjoy.
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Conclusion
Apple cider vinegar weight loss is one of the popular terms that we can hear often. From multiple studies and research, we can see that there are some beneficial effects for weight loss but it is reminded that ACV can only be an extra support in weight loss. It is not a magic potion that helps to lose that excess weight . Proper exercise and a balanced diet needed to be followed to burn fat and see results in your weight. Adding some ACV in your daily diet can act as an extra boost in your journey.
Remember to consult a doctor or dietitian before taking any pills or supplements. Apple cider vinegar has a strong flavor with many people avoiding it and even giving it up altogether because they can’t take the strong flavor. Some capsules are provided as 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 the pills so always ensure that you check the composition listed on the label.
Tips to consume ACV
- Always go for organic and natural ACV as it is the best option available. - When taking ACV capsules or pills always check the composition details. - Taking excessive amounts of apple cider vinegar can lead to hypokalemia. This means your body is low in potassium that leads to osteoporosis. - Remember to consume ACV only after diluting it with water. Drinking it raw may damage the enamel on your teeth. - The recommended dosages differ from person to person. Make sure to check with your doctor for more details and take the one that is right for you.
FAQ
Does drinking apple cider vinegar help in detoxing the body?
There is no scientific evidence for this question. It is known that your kidneys and liver are the primary key in removing toxins from your body. Taking care of them is enough to remove toxins from your body.
Do apple cider vinegar pills help you lose weight?
It may seem beneficial taking these pills but also keep in mind that it does come with potentially large risks. In 2005, a woman suffered throat burns after an apple cider vinegar tablet became lodged in her esophagus.
What is the “mother” and does it add nutrients to vinegar?
The ‘mother’ in apple cider vinegar occurs as a result of the fermentation process during the vinegar making process. The cloudy look of many apple cider vinegar is due to the fact the food manufacturers did not filter the fermented vinegar and left the remnants of that process.
Does ACV have any other health benefits?
Apple cider vinegar offers tasty flavor to many foods but the health benefits are still more folk remedy than they are scientifically proven remedies.
Does apple cider expire?
Apple cider vinegar does not expire but the flavor does change,making it sour and unpalatable.
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