How To Use Apple Cider Vinegar For Weight Loss
Did you know that apple cider vinegar for weight loss has been in use for decades? Many famous historical figures have found several uses of ACV in different aspects of life. Be it wound healing, fighting off infection, treating chronic illnesses, preserving food, or beauty application.
People have been reaping the benefits of apple cider vinegar for a very long time now and it’s only recently that we got access to the science behind it. Here, we will explore some of the coveted benefits of apple cider vinegar with an explanation that is backed up by science.
What is Apple Cider Vinegar?
Apple cider vinegar is basically apple juice that has been fermented to form vinegar in a two-step fermentation process.
First, apples are crushed and combined with yeast to convert the natural sugars into alcohol. Then, bacteria is added to it to ferment the alcohol into acetic acid.
Acetic acid is the real active component of apple cider vinegar.
Fermentation of apple cider vinegar can take about one month, but some manufacturers are also able to dramatically accelerate the process to just one day.
ACV is also known as ethanoic acid, an organic compound with a sour taste and strong odor. The term acetic originally comes from the Latin word acetum, meaning vinegar. ACV consists of 5-6% of acetic acid.
One tablet of apple cider vinegar contains only a few calories and practically no carbs. How cool is that!
What is the mother in Apple Cider Vinegar?
Basically, it is the bacteria added in the second step of apple cider vinegar production. This bacteria is what is called the mother since this is the catalyst that helps form the vinegar. The Mother is seen as a cloudy substance floating in the vinegar bottles. The Mother is believed to be very rich in health-boosting natural antioxidants, healthy bacteria and acetic acid.
Many stores have the mother removed because it gives the vinegar a cloudy and murky appearance, which can give the impression that the product has gone bad. But this is never the case. The mother is the healthiest part of the apple cider vinegar.
Having said that does that mean pasteurized apple cider vinegar useless?
Not really. It all depends on how you’re planning to use it. Pasteurized apple cider vinegar or apple cider vinegar without the mother still contains acetic acid that has excellent antimicrobial properties. So it’s a great choice for doing your cleaning and washing. Many people use it for rinsing their hair or doing away with their dishes.
But if you’re looking for apple cider vinegar that you wish to ingest, it’s better to go with a product that still has the mother so that you can get the most health benefits.
Also Read: When To Drink Apple Cider Vinegar?
Acetic Acid Has Various Fat Loss Benefits
Acetic acid is basically a short-chain fatty acid that dissolves into acetate and hydrogen inside your body.
Short-chain fatty acids are produced by useful bacteria in your gut. They are the main source of nutrition for the cells present in your colon.
So far some animal studies have suggested that the acetic acid in apple cider vinegar may promote weight loss by:
- Lowering blood sugar levels
- Decreasing insulin levels
- Improving metabolism
- Reducing fat storage
- Burning fats, and
- Suppressing appetite
All of these tests were performed on rats; human trials are still pending to confirm these effects.
Apple Cider Vinegar Increases Satiety and Decreased Calorie Intake
Apple cider vinegar helps promote fullness and decreased calorie intake.
As per one small study of 11 people, those who took vinegar with a high-carb meal had a 55% lower blood sugar response one hour after eating.
They were also seen to be consuming 200–275 fewer calories for the rest of the day.
In addition to this, apple cider vinegar can also slow the rate at which food leaves your stomach.
Yet another study showed that taking apple cider vinegar with a starchy meal significantly slowed stomach emptying. This increased feelings of fullness and lowered blood sugar and insulin levels.
However, Gastroparesis, or delayed stomach emptying, is a condition that makes this effect harmful.
Apple Cider Vinegar Might Help Reduce Visceral Fat
In 2009, a study conducted in Japan took 155 obese subjects over a 12-week treatment and examined the effect of vinegar on body fat. The participants were separated into three main categories based on similar weight, BMI (Body Mass Index), and waist measurement.
By the fourth week, the participants demonstrated impressive results such as decreased weight, body fat percentage, and BMI. Significant reduction in the waist area was observed in the beginning of week four which continued throughout the study period.
The same study also noted significant decreases in visceral fat. Visceral fat is a kind of fat located in the abdominal cavity and surrounds vital organs like the pancreas, liver, and intestines. It’s also referred to as “active fat” and may improve your metabolic processes and hormone function.
Apple cider vinegar has been deemed effective in reducing weight, decreased visceral and subcutaneous fat, and lowered triglyceride levels.
Reduced visceral fat can have several positive effects on metabolic risk factors such as reduced hypertension and improved glucose tolerance. Reduced triglyceride levels or fats in the bloodstream will also lower your risk of heart disease.
Several Other Benefits of Apple Cider Vinegar
Apple cider vinegar contributes to a variety of metabolic functions in the body. Let’s take a further look at them:
- Lowers blood sugar and insulin: Consuming apple cider vinegar after a high-carb meal has been shown to be beneficial in lowering blood sugar and reducing insulin levels after eating.
- Improves insulin sensitivity: People with insulin resistance or type 2 diabetes were found to improve their insulin sensitivity by 34%.
- Lowers fasting blood sugar: As per a study, when people with type 2 diabetes took ACV with a high-protein evening snack, they experienced twice the decrease in fasting blood sugar as those who didn’t.
- Improves PCOS symptoms: In a closed-grouped study of women with polycystic ovary syndrome (PCOS) that went on for 90–110 days, 57% of them seemed to resume ovulation, likely due to their improved insulin sensitivity.
- Decreases cholesterol levels: Studies in diabetic and normal rats and mice have found that apple cider vinegar significantly increased “good” HDL cholesterol. It also reduced triglycerides and “bad” LDL cholesterol.
- Lowers blood pressure: Animal studies (mostly done on rats) suggest that vinegar decreases blood pressure by inhibiting certain key enzymes responsible for constricting blood vessels.
- Kills harmful bacteria and viruses: Vinegar fights bacteria that can cause food poisoning, including E. coli. In one study, vinegar reduced numbers of certain bacteria by 90% and some viruses by 95%.
How to Add It to Your Diet
ACV contains only 3 calories per tablespoon and no fats. So you can have it in as many ways as you like.
One of the methods could be to use as a salad dressing, particularly with leafy greens, cucumbers, and tomatoes.
You can also use it for pickling vegetables, or simply mix it into the water and drink it.
The amount of apple cider vinegar for weight loss is ideally 1 tablet with 200 ml per day, mixed with water.
It is best to spread this out into 2 tablets throughout the day, and it may be best to drink it before meals.
It’s also best to start off with 1 tablet to see how your body tolerates it.
More than 2 tablets at a time may cause nausea. Therefore, try and limit yourself at all times and make sure the solution is always diluted.
Many people also follow a night regime for regular intake. Consuming ACV before bed can turn out to be more effective in curbing fats.
An Apple cider vinegar pill is a great way to incorporate the benefits of ACV minus the smell and strong taste. Plix Apple Cider Vinegar can help you manage weight, keep a healthy gut, and balance your blood sugar levels with one convenient drop, frizz, and drink routine.
One capsule contains about 500 mg, which is roughly equivalent to two teaspoons or 10 ml of liquid ACV. Plix Apple Cider Vinegar comes with extra apple and pomegranate extracts to give one delicious boost to your health.