Can You Use Apple Cider Vinegar to Lose Weight?

So many people want to lose weight but are scared of harming their health. The internet feels like a wild place, full of promotions and websites offering diet pills and weight loss products that might not help. Research reveals those looking for ways to slim down usually find misleading or dishonest information (1). Falling for trendy diets might seem tempting, but it can mess up what your body really needs to stay healthy.

It is no secret that what you are putting on your plate plays a huge role in weight loss. But what you keep in your kitchen cabinet may be just as significant. Many herbs, spices, seasonings, and other basic cooking ingredients are helpful in curbing cravings and boosting fat burning and weight loss.

One supposed weight-loss tonic is a natural product that most of us use to flavor our dishes and salads. Aside from being useful in the kitchen, apple cider vinegar is the clear winner in terms of health. It has always been linked to home remedies or alternatives and can function as a blood sugar regulator, facial toner, and mouthwash to name a few. In fact, it has other uses at home like food preservatives, weed killer, and dish detergent. Having a bottle of apple cider vinegar at home sure comes in handy.

What is Apple Cider Vinegar?

Apple cider vinegar is also known as cider vinegar or ACV. It is the fermented juice from crushed apples. It preserves all the fruits’ natural components, such as pectin, biotin, niacin, folic acid, and vitamins B1 and C (2).

How Is It Prepared?

ACV is mostly apple juice. Why is it too sour, you might ask? Well, it has something to do with the process of fermentation. By adding yeast into the mixture, the fruit sugar is turned to alcohol. Alcohol is, in turn, converted to acetic acid through the help of bacteria. Acetic acid is responsible for any vinegar’s intense smell and sour taste. The process usually takes about one month if done the traditional way. These days, manufacturers can speed up the process to just one day.

What Are the Properties of Apple Cider Vinegar?

Ethanoic acid, or acetic acid, is its main component. Acetic acid makes up about 5 to 6 percent of the vinegar. The rest is water and other types of acid like malic acid (3). Apple cider vinegar comes in two different variations, namely filtered and unfiltered.

What is Filtered or Unfiltered Apple Cider Vinegar?

The filtered variety is a mixture of apple juice and more water. Through the filtering process, the mother vinegar is removed along with other sediments. The result is a clear yellowish-brown liquid. Most filtered ACVs also go through a pasteurization process to further cleanse the liquid and get rid of other existing residues.

The unfiltered variety is also made from apple juice and water. However, the mother vinegar has not been removed. It also does not undergo pasteurization. The result is a turbid yellowish-brown liquid with traces of sediment.

So basically, the main difference between these two types is the presence of the mother in the mixture.

What Is This Mother Vinegar, Anyway?

Mother vinegar is formed by the combination of acetic acid and bacteria on the vinegar’s surface. The result is a thick and hard layer of extracellular cellulose. The dominant phenols found in the mother of apple cider vinegar are chlorogenic acid and gallic acid (4).

Which of the Two Apple Cider Vinegar Should You Buy?

The choice depends on which way you intend to use it. Health claims always favor the unfiltered version for its raw nature. In terms of taste, it has a more diverse flavor. If you prefer a more natural product, unfiltered apple cider vinegar is a better option. However, if you do not intend to use it for the health, you can save some amount of money by going for the filtered kind.

Apple cider vinegar has many health uses. It has been proven by many users to help in weight loss. But, just how true is this and how is it possible?

Apple Cider Vinegar and Weight Loss

Vinegar compounds, in general, has been used for their outstanding healing properties. The theory that apple cider vinegar can aid in weight loss has become the subject of many studies. Many people swear by it. One of the most popular studies about it is conducted in 2009. A hundred and seventy-five people drank a mixture with either 1 or 2 tablespoons of vinegar each day. Another group took a drink without any vinegar. In three months’ time, the people who took vinegar lost 2 to 4 pounds compared to the placebo group. Their diet remained the same as usual except for the restriction of alcohol (5).

How Using Apple Cider Vinegar to Lose Weight is Effective

Incorporating apple cider vinegar in your diet can lead to weight loss. This result is attributed to apple cider vinegar’s many health properties. Its active component possesses many fat loss benefits. Most of the research associating acetic acid with weight loss is conducted on animals like rats. Results showed the following:

1. It Can Help Lower Blood Glucose and Insulin Levels

Acetic acid is converted to hydrogen and acetate once it enters the body. A study conducted on rats showed that acetic acid can significantly improve the liver and muscle’s capacity to process sugar from the bloodstream. It is also able to decrease the ratio between insulin and glucagon. This change is ideal for burning fats in the body (6).

2. It Boosts Metabolism

Acetic acid can increase the enzyme AMPK. This enzyme is responsible for lowering the amount of fat and sugar produced in the liver. At the same time, it boosts the body’s ability to burn fat (7).

3. It Facilitates Fat Burning and Limits Fat Storage

Another study proved that acetic acid can help boost the genes that are responsible for burning fats and leads to less fat buildup in the body (8).

4. It Curbs Hunger

A particular study on one of the by-products of acetic acid’s degradation, acetate, showed that it can trick the brain to control cravings. Food intake is then reduced enough to lose some pounds (9).

5. It Reduces Calorie Intake by Making You Feel Full

One study showed that the participants who took vinegar before consuming a meal high in carbohydrates had a 55% decrease in blood sugar response when checked one hour after. They also consumed 200 to 275 fewer calories that day (10).

6. It Retards Gastric Emptying Time

Not only can apple cider suppress hunger, but it can also retard the gastric emptying time. In one study, those who consumed apple cider vinegar alongside a starchy meal, the time it takes for the food to be completely processed was significantly longer. This means that you feel full longer and ensures that the blood sugar and insulin levels are lowered (10).

7. It Can Help Lessen Your Body Fat

A six-week study conducted on mice who were on high calorie and high-fat diet showed that those who were supplemented with high doses of vinegar lost 10% more fat than those who did not receive any, and 2% more fat loss than those who only had low doses (8).

These studies are quite convincing. But one of the best parts about it is that a hundred grams of apple cider vinegar only contains 22 calories. It is an incredibly low-calorie drink that will not affect your diet.

Other Health Benefits

Aside from weight loss, apple cider vinegar has a lot more health benefits, such as:

It Decreases Cholesterol Level

Apple cider vinegar was able to increase the good cholesterol (HDL) level while also reducing the bad cholesterol (LDL) in rats (11).

It Benefits People with Diabetes

Due to its ability to lower fasting blood sugar, apple cider vinegar is good for diabetics. Combining a high-protein snack and a dose of apple cider vinegar showed a 100% more decrease in the participant’s fasting blood sugar compared to those who did not (12).

It Helps Women Dealing with Polycystic Ovarian Syndrome (PCOS)

A study on women who are diagnosed with PCOS showed that taking beverages with approximately 15 grams of apple cider vinegar daily in a span of 90 to 110 days can help restore ovulatory function. Ovulatory menstruation was noted within 40 days in 4 out of 7 patients. In theory, this probably has something to do with enhanced insulin sensitivity (13).

It Can Kill Viruses and Bacteria Effectively

Vinegar has been known as antibacterial. In fact, vinegar served as an antibiotic during the old days. Apple cider vinegar can put an end to food poisoning caused by bacteria like E. coli. Vinegar was able to reduce the numbers of some bacteria by around 90% and certain viruses by around 95% (14, 15).

It Can Manage Blood Pressure

An animal study indicates that vinegar can inhibit the enzyme that causes blood vessel constriction. This can result in decreased blood pressure (16).

How To Take Apple Cider Vinegar Properly?

If you decide to try apple cider vinegar, you might be surprised in the beginning. It has a very strong taste and a not-so-enticing smell. But, if you are determined, you might start reaping the benefits immediately. Here are some pointers on how you should use apple cider vinegar to lose weight:

• Take one to two teaspoons of ACV a day
• Choose organic and natural ACV as much as possible
• Avoid consuming ACV straight up. Dilute the amount in a glassful of water to make sure that you will not suffer the taste and negative effects of acid.
• You can try distributing the doses into three parts daily and take them before every meal
• Using too much ACV can lead to hyperacidity. It can cause throat irritation if taken in excessive amounts.
• People with gastroparesis may not react well to apple cider vinegar. This condition is characterized by delayed stomach emptying and the symptom may get magnified by ACV (17).

Are you having problems taking apple cider vinegar with just plain water? If it is not working for you, here are some recipes that can help you tolerate the taste and smell a lot better.

Recipes Using Apple Cider Vinegar to Lose Weight

When done correctly, you can whip up tasty drinks using apple cider vinegar without destroying its weight loss properties.

1. The Apple Cider Vinegar and Cinnamon Combo

Prepare by adding one-half teaspoon of Ceylon Cinnamon powder in one cup of water. Let it boil. Leave it to cool down. Add apple cider vinegar. Stir and sip.

Why is it effective? Cinnamon adds a sweet blend to the unpleasantly sour taste of apple cider vinegar. At the same time, it also imparts its own effectiveness in reducing risk factors of heart disease and elevated blood sugar levels.

2. The Apple Cider Vinegar and Green Tea Morning Drink

Heat up one cup of water and wait for it to boil. Place the green tea leaves after removing the pot from the stove. Filter the tea after three minutes. Add a teaspoon of apple cider vinegar and a teaspoon of honey. Stir and sip.

Why is it effective? Apart from the fat burning properties of ACV, green tea can also help in easing up the digestive tract. It also has high levels of antioxidants that can rid the body of toxins. This drink can curb your hunger and reduce your intake throughout the day while giving you an energy boost, as well.

3. ACV Salad Dressing

Tired of chugging down a cup or glass of apple cider vinegar drinks daily? Then make your own dressing. Prepare two teaspoons of ACV, 4 teaspoons of olive oil, 1 tablespoon of chopped fresh herbs, 1 teaspoon of Dijon mustard, a ½ teaspoon of ground black pepper, a ½ teaspoon of lemon zest, and salt. Thrown in all of the ingredients in a jar and shake until mixed properly. Drizzle lightly on your salad and enjoy your healthy meal.

Why is it effective? Most store-bought dressings are filled with hidden calories from salt and sugar. This light dressing is good for the heart while keeping your weight in check. Try it on chicken, tuna, or veggies. Better yet, unleash the inner chef in you by using the mixture as a marinade.

Key Takeaway

Apple cider vinegar has been used in numerous weight loss studies and it provided tremendous results. It helps in combating weight gain but possesses several other health benefits. While it has an unpleasant taste, there are many ways to make it an enjoyable drink. Just be sure to consult your physician for any dietary changes before you proceed.

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