Can Apple Cider Vinegar Help You Lose Weight?

Nikhil Goswami
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Many people have used apple cider vinegar for therapeutic purposes for centuries. Because of its presumed healing properties and detox abilities, many have used it to treat inflammations or infections. Treatment of scurvy also involved the application of apple cider vinegar. Apple cider vinegar also helps in weight loss. 

This powerful ingredient has been touted to lose weight. A-lister celebs like Megan Fox and Madonna have revealed that apple cider vinegar is the secret to their youthful glow and mesmerizing shape. According to various natural health sources, apple cider vinegar is a powerhouse of vitamin A, antioxidants, vitamin C, bioflavonoids, vitamin B complex, and a lot of wholesome minerals. 

From promoting digestion to helping people lose weight – apple cider vinegar has hundreds of uses. However, despite knowing its incredible health benefits, you may not have added it to your diet just because you do not know the right way to consume it. 

What Is Apple Cider Vinegar?

Simply put, apple cider vinegar is an apple juice that has undergone a two-step fermentation process. Manufacturers prepare apple cider vinegar by crushing apples and combining it with yeast, sugar, or other carbohydrates in the first step. When natural bacteria and yeast ferment the entire liquid, the carbs are converted into alcohol. Then, the alcohol is converted to acetic acid, making apple cider vinegar. 

Conventional apple cider vinegar preparation may take around one month. You can buy apple cider vinegar both in pasteurized and unpasteurized form. Raw apple cider vinegar is more effective for therapeutic purposes because it includes more good bacteria and yeast. 

These chemicals are called “the mother,” and they make up foggy sediment in the bottle of apple cider vinegar. The main active component of apple cider vinegar is acetic acid. Also addressed as ethanoic acid, this organic compound boasts a sharp odor and a sour taste.  The term acetic derives from the Latin word acetum (vinegar). Almost 6 to 7% of apple cider vinegar is acetic acid. In addition, you can also find water and a small number of other acids like malic acid (sources from apples). Moreover, 15 ml of apple cider vinegar has zero carbs and only three calories. 

Are There Benefits To Apple Cider Vinegar?

Vinegar or acetic acid aids in weight loss, and here is the science behind it: This short-chain fatty acid dissolves into hydrogen and acetate in your body. From a few animal studies, it has come to light that vinegar aids in weight loss in numerous ways.  Here are a few ways that you can achieve weight loss through apple cider vinegar:

Lowers Fat Storage 

A study used acetic acid on diabetic and obese rats. They stopped gaining weight, and their expression of genes that reduce belly fat storage increased. Hence, the surveys concluded that vinegar helps reduce fat storage in the body. 

Reduces Appetite

Another study found that acetate or acetic acid suppresses centers in the human brain that are responsible for controlling appetite. Hence, it leads to lesser food intake. 

Helps Lowering Insulin Levels 

Vinegar or acetic acid can effectively lower the ratio of glucagon to insulin which aids in weight loss. 

Improves Metabolism

Exposure to acetic acid helps increase the AMPK (AMP-activated protein kinase) enzyme – a contributor to fat burn and sugar production. This way, vinegar helps improve metabolism. 

Helps in Fat Burning

A study on mice supplemented a high-fat diet with acetic acid and saw a notable increase in fat-burning genes. It eventually led to decreased body fat build-up.  The results of different animal studies indicate the effectiveness of vinegar in reducing fat storage and appetite, increasing fat burning, and improving insulin response. Though, further studies on humans may confirm these effects. There’s also weight loss gummies that burn body fat. 

Other Health Benefits

Apple cider vinegar may offer many health benefits. We have listed them below:

Apple Cider Vinegar Improves Insulin Sensitivity

A human study found that apple cider vinegar improves insulin sensitivity. The study exposed people with type-2 diabetes to apple cider vinegar, and the study reported that the insulin sensitivity of the participants improved by 34%. 

Kills Harmful Bacteria and Viruses

Vinegar has the innate ability to fight bacteria that cause food poisoning. According to a study, apple cider vinegar effectively reduces the number of harmful bacteria and viruses by 90 to 95%. 

Reduces Fasting Blood Sugar

A study showed that people who consumed apple cider vinegar with a high-protein evening snack had experienced a straight decline in fasting blood sugar. 

Helps in PCOS Symptoms

A few women with polycystic ovary syndrome participated in the study and took apple cider vinegar for approximately four months. The study says that, among them, 50% experienced a continuation in ovulation, and the result is probably improved insulin resistance. There’s also some weight loss supplements for women that might be helpful with this.

Reduces Blood Sugar Levels

Apple cider vinegar may improve the ability of the liver and muscles and facilitate taking out sugar from the blood, which results in reduced blood sugar levels. 

Helps Reduce the Chances of Heart Disease

A study on rats found that apple cider vinegar may increase HDL (high-density lipoprotein) cholesterol and decrease LDL (low-density lipoprotein) cholesterol. This study indicates that apple cider vinegar may help prevent heart disease by increasing the body’s good cholesterol levels.

Helps Lowering Blood Pressure

According to a few studies, apple cider vinegar inhibits the enzymes that constrain blood vessels. On the other hand, it increases nitric oxide in the blood, which helps relax blood vessels. This way, it helps lower blood pressure. 

Apple Cider Vinegar Helps Reduce Calorie Intake

By promoting fullness, apple cider vinegar helps decrease calorie intake. A study closely examined 11 people who consumed apple cider vinegar with a high-carb meal. They showed a 55% lower blood sugar response within an hour of consumption. They keep taking approximately 275 fewer calories for the rest of the day.  Apart from suppressing appetite, apple cider vinegar also slows down the speed at which food leaves the stomach.

Hence, it helps increase the feeling of fullness and aids in lowering insulin levels. Thus, ACV lowers blood sugar levels even as you consume food.  It is worth remembering that people with a few conditions may find this effect harmful. For example, people who suffer from type-1 diabetes already experience delayed stomach emptying (gastroparesis). If they attempt to time insulin with food intake, they may find it difficult to predict how long it will take to experience a rising blood sugar after a meal. 

As apple cider vinegar extends the time of emptying the stomach, consuming it with meals can worsen the condition. 

Helps Taming Seasonal Infections

Be it clogged sinuses or sore throat, you may drink apple cider vinegar to unplug congestion and eliminate an infection. Vinegar’s well-known antibacterial properties allow you to relieve sore throat and get rid of mucus, making breathing easier. 

Offers Skin Benefits

Apple cider vinegar is packed with probiotics or gut-friendly bacteria. Drinking ACV helps you gain over-glowing, well-nourished skin by improving digestion and increasing metabolism. 

Ease Sore Throat with ACV

The blend of apple cider vinegar and honey is also efficient in soothing throat irritations. Make ginger tea with honey, coconut oil, and two tablespoons of apple cider vinegar. You can mix apple cider vinegar with lukewarm salt water and gargle for 20 to 30 seconds daily. 

Helps Lose Weight

Apple cider vinegar comes with weight loss benefits. In a 12 weeks study, 144 Japanese adults with obesity took apple cider vinegar or a placebo drink daily. They restricted their alcohol consumption; however, their diet and activities were unchanged.  People who took apple cider vinegar experienced a reduced weight, a decrease in the percentage of body weight, lower triglycerides, and reduced waist circumference.

On the other hand, the placebo group experienced an increase in both weight and waist circumference.  It is just one of several human studies that proved apple cider vinegar’s ability to reduce weight. Apart from this, studies have found that apple cider vinegar effectively aids weight loss in many rats and mice studies. It is after giving the test subjects a high-calorie and high-fat diet. You can also try metabolism boosters to lose weight and burn body fat.

How To Add Apple Cider Vinegar To Your Diet?

There are various ways to add apple cider vinegar to your diet, and you can mix it with healthy ingredients like olive oil or lemon juice. Besides, you can use other methods to include it in your daily wellness routine.  Here is how you can use apple cider vinegar to lose weight and get its incredible health benefits:

Curb Your Appetite With a Daily ACV Tonic

If you have tried switching from one weight loss program to another, you must have found that the hardest part of recalibrating eating habits is switching to a restricted-calorie diet. It is where apple cider vinegar comes into play. ACV helps you eat less and lose weight by suppressing the appetite-controlling areas of the brain. 

All you need to do is to follow this simple two-step formula: First, dilute 15 ml of apple cider vinegar in 500 ml of water and drink it daily before meals. Continue for three and a half months. After three months, dilute 30 ml of apple cider vinegar in 500 ml of water and consume it daily for another 3.5 months. This solution will help you with fat storage, and you will be surprised with its result when it comes to losing weight. 

Replace High-Calorie Coffee With an Apple Cider Vinegar Energy Drink 

Coffee is a darling of many when it comes to revitalizing and boosting energy. However, if you are on a weight loss program, coffee may not be your ideal companion as it is high in calories. You can replace the caffeine kick with the rejuvenation offered by ACV-infused tea.  Without stuffing you with heavy calories, an apple cider vinegar tea can render equal freshness and rejuvenation.

You can also customize your own ACV morning drink. Blend two tablespoons of apple cider vinegar with one tablespoon of cinnamon powder and two tablespoons of lemon juice. You can also add a dash of cayenne pepper if you want a kick of spice. 

Mix everything with a glass of lukewarm water. You will feel full and gain an incredible energy boost. Apart from helping you lose weight, this homemade apple cider vinegar drink can help prevent kidney stone accumulation, reduce inflammation, and boost metabolism. 

Cut Down Cholesterol With ACV Egg Salad

The blend of apples and vinegar works great in naturally lowering cholesterol and triglyceride. Further, apple cider vinegar helps lower the risk of cardiac diseases.  This apple cider vinegar recipe is pretty straightforward.

Make egg salad and replace mayonnaise with avocado, as avocados are a fantastic binding ingredient.  For the tartness, add the apple cider vinegar. The best part is that the texture of avocado and apple cider vinegar is creamy and consistent, making your egg salad dressing delicious. Besides, moderate egg consumption also helps lower the risk of heart diseases. 

Promote Overall Health by Blending Apple Cider Vinegar With Other Anti-Cancer Foods

A few studies suggest that apple cider vinegar helps raise the alkaline level of your blood, which may prevent cancer cells from growing. Along with your course of treatments, you can start consuming apple cider vinegar by blending it with a few other anticancer foods.  There are a few ways to consume apple cider vinegar with cancer-preventing foods. 

For example, you can make broccoli salad with apple cider vinegar dressing. Broccoli has sulforaphane that can help reduce the number of breast cancer cells, and it also prevents prostate cancer.  You can also consume apple cider vinegar with sea salt and almonds. Nuts reduce the risk of cancer-related death, endometrial, colorectal, and pancreatic diseases. 

Apple Cider Vinegar and Honey Help Lose Belly Fat 

Consuming apple cider vinegar and honey can work magically to burn belly fat. You just need to mix one teaspoon of unfiltered honey and raw apple cider vinegar. Blend this mixture in 250 ml of lukewarm water. Drink this on an empty stomach twice a day. This mixture helps increase the metabolic breakdown of the stored fat. 

The most fat accumulation in the human body mostly occurs around the belly. This effective mixture helps cut you down and get you back in shape. Adding some drops of lemon juice will help you bring a more satisfactory result. 

Get Rid of Digestive Roughage With Apple Cider Vinegar

Apple cider vinegar contains antibacterial properties. Due to this reason, it can help treat common gut health issues like diarrhea and more. Besides being fermented, apple cider vinegar also contains probiotics that aid in healthy digestion. 

You can mix apple cider and apple cider vinegar with a bit of mustard and put the mixture in a pan to heat. Once it heats up, add olive oil and toss the mixture with your favorite veggies. While vegetables have fiber, apple cider vinegar is rich in antibacterial properties. Hence, this blend works well in resolving common digestive issues. 

How Much And When Apple Cider Vinegar Should You Take?

When consuming apple cider vinegar, this turns out to be a pretty obvious question – when should you take apple cider vinegar?  The answer is a bit tricky, and here is the explanation! You can take apple cider vinegar in the morning if you are experiencing any of the following conditions:

If You Frequently Suffer Heartburn or Indigestion 

If you often suffer from indigestion or heartburn, you should take apple cider vinegar in the morning. This way, you will have more time to digest it. Besides, in the morning, you typically get active as you start your day, and activity aids digestion. 

If You Are on Intermittent Fasting 

If you are on intermittent fasting, you can take apple cider vinegar without hesitation. It will not break your fast; instead, it will curb your appetite. Now talking about the evening consumption, you should do it if you are diabetic or pre-diabetic. According to studies, taking ACV before bed helps reduce blood sugar levels. However, do not replace your medication with apple cider vinegar. Before adding it to your diet, you should consider consulting your primary care physician. 

When Shouldn’t You Consume Apple Cider Vinegar?

You should avoid adding apple cider vinegar to your diet when you are on the following medications:

When You Are on Regular Insulin

There is proof that apple cider vinegar helps lower diabetes. However, when you already take insulin, the medicine effectively decreases your blood sugar levels. Now, if you combine apple cider vinegar with the medication, it may lower your blood sugar level drastically, causing hypoglycemia As a result, you may feel dizzy, weak, and confused. Moreover, if hypoglycemia goes undetected, it can cause unconsciousness and seizures.  In addition, blending ACV with insulin may lower the potassium content in the blood. It is called hypokalemia and results in constipation, muscle damage, tingling, palpitations, irregular heartbeats, and numbness. 

If You Are Taking Cardiac Medications

If you are taking diuretics drugs for treating cardiac failure, you should put yourself on an apple cider vinegar diet. Diuretics drugs reduce blood pressure to lighten the load on heart health. Besides, these drugs decrease blood potassium.  Thus, the conditions may worsen if you combine them with apple cider vinegar. It is crucial to remember that potassium is required for optimal heart function. Moreover, potassium helps regulate heartbeat and reduces the chance of congestive heart failure. 

If You Are on Hypertension Medication

Hypertension medications often flush out excess sodium from the body. They are known as water or fluid pills; these medications indirectly lower the potassium levels (sodium and potassium levels are directly proportional). Due to this reason, if you are on hypertension medication, you should always avoid taking apple cider vinegar.  

When Your Stomach Is Sluggish

If you are suffering from a slow digestive system, you should limit the consumption of apple cider vinegar. Apple cider vinegar also slows down the process of emptying the stomach, which may affect your stomach muscles if your digestive system is already sluggish. 

Apple Cider vs Apple Cider Vinegar

It is worth knowing that apple cider and ACV are different. While apple cider is all about fresh-pressed apples, which is the juice form of the whole fruit, apple cider vinegar refers to fermented apple cider with vinegar.  Apple cider is minimally filtered and is always pasteurized for safe consumption. Each cider maker uses their customized blend of apples for pressing. Besides, apple ciders also contain preservatives for prolonged shelf life. 

On the other hand, organic apple cider vinegar is fermented and added with acetic acid. So, it does not require preservatives. Moreover, apple cider is always non-alcoholic, but apple cider vinegar is essentially alcoholic. Both apple cider and ACV offer many health benefits and retain a great deal of nutrition. However, apple cider vinegar is more versatile. Apart from consuming it, you can also use it topically to treat headaches. All you need to do is mix two to three drops of essential oil with two to three tablespoons of apple cider vinegar. Now get a piece of cloth, soak it in the blend, and apply it to your forehead for compressing. 

Apart from that, you can use apple cider vinegar for combating dandruff and even for cleaning stubborn stains in kitchen and bathroom tiles. On the other hand, apple cider usage is limited to oral consumption only. 

Conclusion: How Do You Use Apple Cider Vinegar For Weight Loss?

Depending on natural ingredients can help you get a holistically fit body, and when it comes to naming one of such natural ingredients, apple cider vinegar is worth mentioning. This product is effective for weight loss, promoting heart health, regulating blood sugar, and improving gut health. 

According to studies, apple cider vinegar is safe for pregnant and breastfeeding women. However, you should consult your doctor before starting the apple cider vinegar regime if you have severe health complications like cardiovascular diseases, extremely high diabetes, severe hypertension, etc.  

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