Apple cider vinegar weight loss
Apple cider vinegar has many health benefits and has been used as a health tonic for thousands of years. It was used to improve strength, for detoxification, as an antibiotic, and even as a treatment for scurvy. Read complete article to know the usage, benefits, precautions and side-effects of using Apple cider vinegar for weight loss.
Apple cider vinegar comes from apples that have been crushed, distilled, and then fermented. It is made in a 2 step fermentation process. First, apples are mixed with sugar and yeast, and the mixture is allowed to ferment. The sugar converts into alcohol. Second, specific strains of bacteria is added to ferment the alcohol into acetic acid. When all the alcohol is gone, the mixture becomes apple cider vinegar. The traditional process of making apple cider vinegar takes about a month, but some mnufacturers dramatically accelerate the process to make it within a day.
Because apple cider vinegar contains bacteria and yeast, some people claim it is a source of probiotics. Probiotics are microorganisms that benefit health.
One tablespoon (15 ml) of apple cider vinegar contains about three calories and virtually no carbs. Acetic acid or ethanoic acid is the main active component of apple cider vinegar, making about 5-6% of total composition. It is an organic compound with a sour taste and strong odor. It dissolves into acetate and hydrogen in your body.
Apple cider vinegar for weight loss
Some studies on animals suggest that acetic acid in apple cider vinegar may promote weight loss in several ways:
Lowers blood sugar levels
Decreases insulin levels
Improves metabolism
Reduces fat storage
Burns fat
Suppresses appetite
Although the results of animal studies look promising, research is needed in humans to confirm these effects.
Other health benefits of apple cider vinegar
Lowers blood sugar and insulin
Improves insulin sensitivity
Lowers fasting blood sugar
Improves PCOS symptoms
Decreases cholesterol levels
Lowers blood pressure
Kills harmful bacteria and viruses
Adding apple cider vinegar to your diet
There are a few ways to include apple cider vinegar in your diet. The amount of apple cider vinegar used for weight loss is 1–2 tablespoons (15-30 ml) per day, mixed with water.
You can simply mix it into water and drink it
You can use it with olive oil as a salad dressing
You can also use it for pickling vegetables
It is best to spread this out into 2–3 doses throughout the day, and it may be best to drink it before meals.
Side effects of apple cider vinegar
Gastroparesis, or delayed stomach emptying, is a common complication of type 1 diabetes. Taking apple cider vinegar with meals could worsen this condition.
It's best to start off with 1 teaspoon (5 ml) to see how you tolerate it. Taking more than more than 1 tablespoon (15 ml) at a time may cause nausea. Higher dosages could result in drug interactions or the erosion of tooth enamel.
The undiluted vinegar may burn the inside of your mouth and esophagus. So, you shouldn't take it without mixing with water.
The tablet form may seem beneficial but you should be careful about the risks involved. It could cause throat burns if it becomes lodged in your esophagus.
It has been reported to cause or worsen low potassium levels. That’s particularly important for people taking medications that can lower potassium (such as common diuretics taken to treat high blood pressure).
Vinegar can alter insulin levels. People with diabetes should be particularly cautious about a high vinegar diet.
Is apple cider vinegar scientifically proven to reduce weight?
While some studies find apple cider vinegar aids weight loss, these studies are small, with a low number of participants and only modest results. Apple cider vinegar is not a replacement for medical treatment, particularly for conditions that include diabetes, high blood pressure, or serious infections. Anyone with these conditions should seek advice from their doctor.
Conclusion
The moderate amount of apple cider vinegar appears to promote weight loss along with several other health benefits. But, you should read about the side-effects and avoid higher dosages. Other types of vinegar may have similar benefits if they have high acetic acid content.
Apple cider vinegar YouTube videos
The following are the popular videos about Apple cider vinegar on YouTube:
Frequently asked questions
How much weight can you lose with apple cider vinegar?
Some studies suggest that consumption of 1 tablespoon (15 ml) of vinegar per day results in the following benefits:
Weight loss - 2.6 pounds (1.2 kg)
Decrease in body fat percentage - 0.7%
Decrease in waist circumference - 0.5 in (1.4 cm)
How effective is apple cider vinegar for weight loss?
Apple cider vinegar has moderate weight loss results in small studies with limited number of participants. There are no extensive medical researches to guarantee the results. However, many people claim the positive results.
What are the side effects of drinking apple cider vinegar everyday?
The following are the common side effects of consuming apple cider vinegar
Delayed stomach emptying
Digestive side effects
Low potassium levels and bone loss
Erosion of tooth enamel
Throat burns
Skin burns
Drug Interactions
Is it better to drink apple cider vinegar in the morning or at night?
The consumption of apple cider vinegar at night before meals can be more beneficial than having it any other time of the day. However, you should understand the side effects and avoid excessive dosage.
Does apple cider vinegar help with bloating?
There's no scientific evidence to suggest that apple cider vinegar can treat bloating or gas. In fact, the only clinical study ever completed on apple cider vinegar and digestive problems found that it can actually impair gastric emptying.
How do you detox with apple cider vinegar?
You should mix and consume the following ingredients to do an apple cider vinegar detox:
1 to 2 tablespoons of raw, unfiltered apple cider vinegar
8 ounces of purified or distilled water
1 to 2 tablespoons sweetener (organic honey, maple syrup, or 4 drops of Stevia)
Does apple cider vinegar kill good gut bacteria?
If taken undiluted, the apple cider vinegar may pull water out of the body into the bowel, making the stool more watery. The cider can also kill off the good bacteria in your intestines.
Is apple cider vinegar good for skin?
One of these organic acids, acetic acid, has been shown to be effective in inhibiting bacterial growth and destroying bacterial biofilms . Based on its antimicrobial properties, apple cider vinegar may help to reduce acne breakouts when used as part of a daily skin care routine.
What does apple cider vinegar do to your body?
Apple cider vinegar has several properties including antimicrobial and antioxidant effects. It may offer other health benefits, such as aiding weight loss, reducing cholesterol, lowering blood sugar levels, and improving the symptoms of diabetes.
Who should not take apple cider vinegar?
Apple cider vinegar is known to prevent diabetes, but when you are already on diabetes drugs or on insulin, avoid it. These medications decrease your blood sugar level and when combined with it, your blood sugar might get too low.
Can Apple cider vinegar make your acid reflux worse?
Some say the acid in apple cider vinegar can actually help digestion because the bacteria in the “mother” contains probiotics. But Zylberglait says that it can actually make acid reflux worse.
Which vinegar is best for weight loss?
The most popular vinegar in the natural health community is the Apple cider vinegar. The acetic acid present in it is known to reduce belly fat and further suppress body fat build up.
What does apple cider vinegar do to stomach acid?
Apple cider vinegar helps balance your stomach pH by neutralizing stomach acid. It's generally accepted as safe to consume in small amounts after diluting it with water. This should relieve any burning sensation caused by the acid in the vinegar.