The Truth About Apple Cider Vinegar and Weight Loss: Separating Myth from Reality

Losing weight can be challenging without a suitable weight-loss approach. Though there are plenty of strategies available on the internet to lose weight, only a few can deliver the desired results. This is why it is essential to do prior research before adopting any weight-loss technique.

Making dietary changes is one of the most effective ways to lose weight steadily and naturally. When you plan your diet based on your daily nutritional needs, you are likely to lose excess body fat over time while supporting health.

Many health experts recommend consuming apple cider vinegar for weight loss. Apple cider vinegar has gained popularity in recent times for its nutritional advantages. There are numerous anecdotal reports supporting the weight loss benefits of apple cider vinegar.

But what does science say about apple cider vinegar and weight loss? We will determine if it is backed by any scientific research in this article. Apple cider vinegar is touted as a superfood for its nutritional information. 

You may also wonder how to include apple cider vinegar in your diet for weight loss. We’ll discover more about how to use apple cider vinegar for weight loss, as well as its advantages and disadvantages in this article.

What Is Apple Cider Vinegar?

Apple cider vinegar is a type of vinegar made by fermenting sugar from apples. The preparation of apple cider vinegar involves a two-step formation process. The traditional method of making apple cider vinegar requires about a month. But some manufacturers speed up the process so that it takes only a few days to produce apple cider vinegar.

Apple cider vinegar is prepared in the following two ways:

• Apples are crushed into juice, and the juice is mixed with yeast to convert its sugar into alcohol.
• Bacteria are combined with the blend to ferment the alcohol into acetic acid.

The primary active component of apple cider vinegar is acetic acid, which dissolves into acetate and hydrogen in the body. 

Apple Cider Vinegar Nutrition Facts

Apple cider vinegar contains nutrients that support your overall well-being. It is low in calories, carbs, and sugar, making it ideal for weight loss. A 100g-serving of apple cider vinegar has the following nutritional information:

• Calories: 21
• Carbs: 0.9g
• Sugar: 0.4g
• Calcium
• Magnesium
• Phosphoru
• Potassium
• Sodium

Water, acetic acid, and trace amounts of other acids, including malic acid, are also present in apple cider vinegar. The acetic acid in apple cider vinegar gives it a sour taste and strong odor. 

Does Apple Cider Vinegar Aid in Losing Weight?

Apple cider vinegar has appetite-suppressing effects, thus reducing calorie intake. You must consume fewer calories each day than your body expends in order to shed a considerable amount of weight. Combining apple cider vinegar with a healthy, low-calorie diet will enable you to lose weight substantially. 

People who have consumed apple cider vinegar on a regular basis had a reduction in body weight, visceral fat, belly fat, and blood triglyceride levels. Apple cider vinegar has been found to slow the stomach’s capacity to empty food. 

It improves feelings of fullness and controls calorie intake in this way. Apple cider vinegar can help with weight loss when paired with a healthy diet plan.

Is There Any Science Behind Apple Cider Vinegar for Weight Loss?

A number of scientific studies support apple cider vinegar’s weight loss effects. Apple cider vinegar aids in weight loss by reducing calorie intake and decreasing blood sugar spikes. If you have increased blood sugar spikes, your hunger levels will increase, resulting in overconsumption of calories and weight gain. Regulating calorie consumption can support your weight loss efforts.

A 2018 clinical experiment published in the Journal of Functional Foods found that drinking apple cider vinegar reduced body weight, BMI, waist circumference, and appetite score significantly. A spoonful of apple cider vinegar at lunch and dinner helped participants in this trial lose 8.8 pounds while reducing their daily calorie intake by 250.

Another 12-week trial demonstrated that acetic acid in vinegar lowered blood sugar levels in healthy subjects at risk of type 2 diabetes. When your blood sugar levels are under control, you’ll have more control over how many calories you consume, which eventually results in weight loss.

Consuming vinegar like apple cider vinegar can help you lose weight by suppressing your appetite and modulating blood sugar levels. Although there has been some scientific research on the effects of apple cider vinegar on weight loss, it has only involved a limited number of people. More research is thus needed to demonstrate its efficacy in weight loss. 

How to Drink Apple Cider Vinegar for Weight Loss?

You may wonder about how to include apple cider vinegar in your diet for weight loss. The typical amount of apple cider vinegar used for weight loss is one to two tablespoons per day. This is roughly around 15-30 mL a day. You can divide this amount of apple cider vinegar into two or three portions and consume them throughout the day.

Here are ways in which you can include apple cider vinegar in your diet to lose weight steadily:

• You can mix two tablespoons of apple cider vinegar with eight ounces of water and drink it before meals to increase satiety and consume fewer calories per day.
• You can also combine it with olive oil to make a salad or steamed vegetable dressing.
• You can also use it to pickle vegetables. To add taste, variety, and nutrients to the pickles, cucumber, broccoli, eggplant, radish, and carrot can be included.

Apple cider vinegar can also be taken in the form of tablets. But it is best to include apple cider vinegar in your diet in one of the above methods to lose weight naturally and steadily.

Health Benefits of Apple Cider Vinegar

Apart from weight loss, apple cider vinegar provides you with multiple health benefits. We shall look in detail at the advantages of drinking apple cider vinegar.

Lowers Blood Sugar Levels

Studies show that apple cider vinegar can significantly lower blood sugar and insulin levels. Your ability to respond to insulin will be enhanced by drinking it. Apple cider vinegar helps to reduce blood sugar levels after a meal, especially one high in carbohydrates. 

Fermented foods that contain lactic acid or acetic acid, such as apple cider vinegar, have been demonstrated to reduce blood sugar by assisting the liver in storing extra glucose. The rate of glucose generation and absorption by the body is slowed down as a result.

Decreases Cholesterol Levels

Apple cider vinegar is found to significantly lower serum total cholesterol levels in subjects who consumed it. A meta-analysis of randomized clinical trials reveals that apple cider vinegar significantly decreases serum total cholesterol and fasting plasma glucose concentrations in participants.

Lowers Blood Pressure

Animal studies have shown that drinking apple cider vinegar can result in reduced blood pressure. When your blood pressure is reduced, your cardiovascular health improves, reducing the risk of heart attacks and strokes.

Destroys Harmful Viruses and Bacteria

The polyphenol in apple cider vinegar contains antioxidants that might fight against E.Coli and S.aureus bacteria as well as harmful viruses. Apple cider vinegar has antioxidant properties, which can help fight free radical damage and prevent cell aging.

Improves Digestion

People who had consumed apple cider vinegar before high-protein meals had improved digestion. Apple cider vinegar may help significantly increase the acidity of the stomach and improve digestion. 

Apart from these benefits, apple cider vinegar is also found to improve polycystic ovary syndrome (PCOS) symptoms in women with PCOS.

What Is Apple Cider Vinegar Diet?

When following an apple cider vinegar diet, you should consume apple cider vinegar multiple times per day. This diet distinguishes itself by not imposing any limits on other foods. You can stick to your usual diet routine while including apple cider vinegar in it. The two most prevalent apple cider vinegar diets involve drinking apple cider vinegar in the morning after waking up and once at night before bed, as well as drinking the drink before each meal.

For best results on weight loss, plan your apple cider vinegar diet with nutritious fruits and veggies. It is better to make healthy additions to your diet that help maintain your daily nutritional needs.

Potential Downsides

Even though apple cider vinegar provides various health advantages, there are a few potential downsides. 

• Apple cider vinegar’s high acidity can damage tooth enamel when consumed without diluting it.
• It has been shown to cause low potassium levels. People taking medications that can lower potassium should consult their doctor before including apple cider vinegar in their diet.
• As it can alter insulin levels, people with diabetes should be cautious while following the apple cider vinegar diet.

Final Thoughts

Drinking apple cider vinegar can promote weight loss. Apple cider vinegar also provides various health benefits. There are different ways through which you can include apple cider vinegar in your diet. When paired with a calorie-restrictive, balanced diet, apple cider vinegar consumption can help you shed excess body fat.

Healthy lifestyle changes and exercise programs can aid in significant weight loss while maintaining your overall health. If you reduce the portion of unhealthy foods and make some healthy additions to your diet, you can lose weight steadily and achieve your fitness goals over time. 

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