Apple cider vinegar (ACV) is a type of vinegar made with crushed, fermented apples, yeast, and sugar. It’s used as an ingredient in foods such as salad dressings, pickles, and marinades. Apple cider vinegar has been used as a health tonic for thousands of years. Can adding apple cider vinegar to your diet also help you lose weight?
For many years, people have also used it as a home remedy for everything from fighting germs to preventing heartburn. More recently, research has shown that it might have some real health benefits, such as helping reduce blood sugar levels and aiding weight loss.
Apple cider vinegar weight loss is generally harmless – as long as you use it correctly. It contains some of the same nutrients as apple juice, including B vitamins and antioxidants called polyphenols. In this post, we will discuss how effective apple cider vinegar weight loss is.
What is Apple Cider Vinegar?
Apple cider vinegar weight loss is made in a two-step fermentation process. First, apples are cut or crushed and combined with yeast to convert their sugar into alcohol. Second, bacteria are added to ferment the alcohol into acetic acid.
Traditional apple cider vinegar production takes about one month, though some manufacturers dramatically accelerate the process so that it takes only a day.
Acetic acid is the main active component of apple cider vinegar. Also known as ethanoic acid, it is an organic compound with a sour taste and strong odor. The term “acetic” comes from “acetum,” the Latin word for vinegar.
Acetic acid is a short-chain fatty acid that dissolves into acetate and hydrogen in your body. About 5% to 6% of apple cider vinegar consists of acetic acid. It also contains water and trace amounts of other acids, such as malic acid. One tablespoon, or 15 ml, contains about 3 calories and virtually no carbs.
Apple Cider Vinegar Benefits
Apple cider vinegar has many benefits. With apple cider vinegar weight loss, it has some other effective advantages as well.
Weight Loss: One study showed that taking 1-2 tablespoons of ACV a day helped people following a reduced-calorie diet lose a few extra pounds. However, the study was small and short-term, following 39 people for 12 weeks. It didn’t record what the study subjects ate on their diets or how much they exercised.
Some researchers thought vinegar’s acetic acid might speed up metabolism. It may be that people lost more weight because of the placebo effect. Or perhaps the acetic acid made them nauseated, which caused them to eat less. So, an apple cider vinegar weight loss diet is really helpful.
Lower Cholesterol: The same small study that reported that ACV boosted weight loss also found that it lowered the total cholesterol levels of study subjects who took it. It also increases their “good” cholesterol and lowers levels of triglycerides (fats in the blood). Other studies have had similar findings. Experts caution that we need more research to fully understand this link.
Lower Blood Sugar: Several smaller studies have reported that taking a tablespoon or two could lower your blood sugar after meals. The effect was moderate, and we need more research to know exactly how it works. Keep in mind that vinegar can’t replace diabetes medications and a healthy lifestyle, but it should be safe to add to your treatment plan.
Apple Cider Vinegar Dosage
Because we still have a lot to learn about apple cider vinegar weight loss, there aren’t any official dosage suggestions. However, some studies have given clues about the amount that may help with certain health conditions. Taking apple cider vinegar has become a popular diet trend in recent years. The apple cider vinegar weight loss diet can help with weight loss, particularly by reducing belly fat.
There aren’t any set recommendations for how much apple cider vinegar to take, but many people take 1 or 2 tablespoons before or with meals. Often, people mix their apple cider vinegar with water.
In the study that reported weight loss benefits, people drank about 2 tablespoons a day – one before lunch and the other before dinner. Experts say that amount should be safe for most people.
Does Apple Cider Vinegar Help You Lose Weight?
Studies suggest that acetic acid can prevent fat deposition and improve their metabolism. The most widely quoted study of humans is a 2009 trial of 175 people who consumed a drink containing 0, 1, or 2 tablespoons of vinegar each day. After three months, those who consumed vinegar had modest weight loss (2 to 4 pounds) and lower triglyceride levels than those who drank no vinegar.
Another small study found that vinegar consumption promoted feeling fuller after eating. One 2018 study randomly assigned 39 study subjects to follow a restricted calorie diet with apple cider vinegar or a restricted calorie diet without apple cider vinegar for 12 weeks. While both groups lost weight, the apple cider vinegar group lost more.
Boost Weight Loss With Apple Cider Vinegar
We know that weight loss can be challenging, and, unfortunately, there’s no magic pill or quick-fix remedy. Apple cider vinegar weight loss is commonly used to help with weight loss and other health conditions. If you are already implementing diet and lifestyle changes, apple cider vinegar may be able to give you a slight advantage by helping you control your hunger while you eat less food. Apple cider vinegar can boost weight loss by increasing feelings of fullness after a meal.
Apple cider vinegar weight loss is a food ingredient that has long been used as a folk remedy. It contains modest amounts of probiotics, bacteria-killing acetic acid, and antioxidants. Some studies have found it may help people lose weight and lower their blood sugar and cholesterol levels.
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