Health-conscious people are using apple cider vinegar as a health tonic for many years. You probably have seen many social media stories related to apple cider vinegar and its health benefits. Does apple cider vinegar help you lose weight? Undoubtedly, apple cider vinegar has many positive effects on our health. Research shows that one of the benefits is lowering blood sugar levels. But does apple cider vinegar help lose weight?
Well, this is what this article is all about. This article provides all the necessary information about apple cider weight loss and how to add apple cider vinegar to your diet.
- What is Apple Cider Vinegar?
- Weight loss and Apple Cider Vinegar
- Apple Cider Vinegar and losing weight: Studies based on humans
- How does apple cider vinegar help you lose weight? Other benefits of Apple cider vinegar
- How to drink Apple Cider Vinegar for weight loss?
What is Apple Cider Vinegar?
For those who are not familiar with apple cider vinegar has a common question. What is apple cider vinegar? Let’s find out.
Fermentation process is used to make apple cider vinegar. There are two major steps.
During the first step, apples are crushed and bring out the juice of apples. Then they are combined with yeast to convert the sugar into alcohol. In the second step, the alcohol is converted into acetic acid by adding bacteria. It takes one month to produce apple cider vinegar in the traditional way. Manufacturing companies speed up the procedure in just a day.
Acetic acid also known as ethanoic acid which is an organic compound is the main ingredient of apple cider vinegar. The percentage of acetic acid in apple cider vinegar is around 5-6%. Other ingredients are water, malic acid etc. We can get three calories in one tablespoon of apple cider vinegar. Also, there are no carbs.
Many health-conscious people search asking, does apple cider vinegar help with weight loss? As we all know the main ingredient of apple cider vinegar is acetic acid. It is a short chain fatty acid which easily dissolves into acetate and hydrogen of our body. Researches show that apple cider vinegar can help weight loss in many ways:
A research shows that acetic acid supplemented with a high-fat diet surprisingly increases fat burning. The research was done with mice and their genes tended to create less body fat buildup.
Another research shows that because of acetic acid, the body produces an enzyme named AMPK which also helps burn fat. The research was also done with mice and there was also a decrease of fat and sugar production.
Decrease of insulin
A study shows that because of acetic acid insulin level decreases which also led to fat burning. This study was also related to rats.
Fat storage reduction
A study related to obese and diabetic of rat’s researchers found that due to acetic acid the genes tend to reduce the storage of belly fat and liver fat.
Less blood sugar level
In another research on rats shows that due to increase of acetic acid the muscles and the liver gain more ability to consume sugar from blood which decreases the blood sugar level.
Some study shows that an increase of acetic acid causes the brain to control the appetite. Feeling less hungry results in less food intake.
The results on the animals are very amazing and positive. Research in humans is also required to confirm the results are also appropriate for us as well.
Apple Cider Vinegar and losing weight: Studies based on humans
We have seen promising results on rats but now the big question arises. Does apple cider vinegar help you lose weight? Well, there is a small number of studies found which are directly related to human weight loss using apple cider vinegar. In Journal of Functional Foods, a research was done with 39 adults and each of them consumed a tablespoon of apple cider vinegar in lunch and dinner.
They were told to cut 250 calories per day and as a result in total 12 weeks they successfully lost 8.8 pounds. Parallelly there were some people who did not consume apple cider vinegar but they also cut 250 calories per day and after 12 weeks they have lost only 5 pounds.
So, we can see that apple cider vinegar does help lose weight. The people who consumed only a tablespoon of apple cider in lunch and dinner have lost 3.8 pounds more than those who did not.
In Bioscience, Biotechnology, and biochemistry another research was also done along with 144 adults. All of the participants had obesity. During the study they were randomly selected for drinking either a placebo or one or two tablespoon of apple cider vinegar. This experiment was also 12 weeks long.
They consumed the selected item for 12 week every single day. The result of the study was very surprising. Those who consumed two tablespoon of apple cider vinegar lost nearly 4 pounds. Similarly, those who consumed one tablespoon of apple cider vinegar lost 2.5 pounds. On the other hand, those who consumed placebo gained a bit more weight.
So, at this point we can clearly see the answer of does apple cider vinegar help you lose weight? The studies show clear results. Obese person can easily lose 4 pounds in just 3 months drinking 2 table spoon of apple cider vinegar each day. On the other hand, regular people who are struggling with weight loss can drink one or two tablespoon of apple cider vinegar along with their calorie cutting procedure and in just 3 month they can lose 8.8 pounds or even more. These results also answer the question how to lose weight with apple cider vinegar?
How does apple cider vinegar help you lose weight? Other benefits of Apple cider vinegar
So, till now we all know the answer of does apple cider vinegar help lose weight? But now the question is how? Apple cider vinegar can boost our weight loss efforts. Journal of Functional Foods 2013 study shows that if we drink apple cider vinegar before eating then this results in smaller blood sugar spikes. Annals of Nutrition and Metabolism 2010 studies show that, if we drink two tablespoon of apple cider vinegar in our meal, it results in reduced sugar crashes and also keeps our blood sugar level stabilized.
One of the Journal of Food Science 2014 research shows that apple cider vinegar can reduce the effect of diabetes and also improve prevention of cardiovascular disease. It also improves our heart health due to the included chlorogenic acid. Another interesting fact that apple cider vinegar can directly make us want to eat less. Journal of Nutrition and Dietetics found on a research that the people who drank apple cider vinegar before their meal consumed 275 calories less throughout the whole day. So, apple cider vinegar can also help you lose weight by making you feel less hungry. Less food consumption leads to less body fat.
How to drink Apple Cider Vinegar for weight loss?
Many people interested in apple cider vinegar weight loss look for apple cider vinegar weight loss recipe. There are some ways you can easily add apple cider vinegar to your diet. The simplest way to do that is to mix salad using apple cider vinegar with olive oil, leafy greens, tomatoes, cucumbers etc. You can also have apple cider vinegar with pickling vegetables. Mixing with water is also another way to drink apple cider vinegar for weight loss. Drinking 1-2 tablespoon (15-30 ml) of apple cider vinegar with water every day just the way shown in the research can boost your weight loss. Spread the amount of apple cider vinegar 2-3 doses during a day and its good practice to drink it before meals.
Consuming more than 1-2 tablespoon of apple cider vinegar is not recommended by the experts. In fact, higher dosages can have harmful effects on your body. Some of the harmful effects are erosion of tooth enamel and drug interactions. Best way to start is to take one teaspoon (5ml) to see how your body can tolerate it. Never take more than one teaspoon at a time. Too much of apple cider vinegar at a time can cause nausea. Also, it is a must to drink apple cider vinegar including water. Inside of your mouth and esophagus can be burnt due to undiluted vinegar.
So, this is the safest apple cider vinegar weight loss recipe. We can see apple cider vinegar is both helpful for weight loss and also not consuming in the above-described way can lead to potential risks. We believe our readers have already found the answer of how to use apple cider vinegar for weight loss?
From our article, hopefully all of our readers have found the answer of does apple cider vinegar help with weight loss or how to drink apple cider vinegar for weight loss? From the above discussion we can see that consuming moderate amounts of apple cider vinegar does help us lose weight. It also has numerous other health benefits which are proven by studies mentioned above. You should also keep in mind that drinking apple cider vinegar alone will not help you shed excess pounds. It can be a supporting tool for weight loss with eating a healthy diet and exercising more.