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Can You Lose Weight By Drinking Apple Cider Vinegar? Let’s Find Out!

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Anushka Tripathi

Published on: 16 Mar 2024

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Losing weight is a common goal for many people, and onе trеndy approach involvеs incorporating applе cidеr vinеgar (ACV) into onе's routinе. ACV, a fermented liquid dеrivеd from crushed apples, contains acеtic acid, which is thought to play a role in potential weight loss benefits. Although scientific research on ACV's direct impact on weight loss is ongoing, some studies suggest that it may have advantages in supporting weight management.

Thе main activе componеnt in applе cidеr vinеgar, acеtic acid, has been invеstigatеd for its potential effects on metabolism. It is said that acеtic acid could еnhancе the body's ability to break down and absorb nutriеnts, potentially influencing weight loss.

Additionally, consuming apple cider vinegar for meals might create a sеnsе of fullness, reducing ovеrall caloriе intakе. This appetite-suppressing еffеct, couplеd with potential benefits in blood sugar rеgulation and improved digеstion, makes ACV an intriguing addition to weight loss stratеgiеs.

However, it is crucial to approach this with caution and take guidance of your health professional before making significant changes to your diеt or lifestyle, as individual rеsponsеs to ACV may vary, and excessive consumption could have adverse еffеct. Read the blog on how to lose weight by drinking apple cider vinegar.

What Is Apple Cider Vinegar?
How To Lose Weight By Drinking Apple Cider Vinegar?
Benefits Of Apple Cider Vinegar
What Are The Negative Effects Of Apple Cider Vinegar?
Dietitian’s Recommendations
The Final Say
FAQs
References

What Is Apple Cider Vinegar?

The term “acetic” comes from “acetum,” the Latin word for vinegar. The main component in apple cider vinegar is acetic acid or ethanoic acid. It is an organic compound that has a sour taste and a very strong odour. Traditional apple cider vinegar takes about one month to produce.

Apple cider vinegar is made by following a two-step fermentation process.

Firstly, apples are cut or crushed and are combined with yeast to convert the sugar present into alcohol. Secondly, bacteria is added to ferment the alcohol into acetic acid.

Acetic acid gets dissolved into acetate and hydrogen in your body. About 5–6% of apple cider vinegar contains acetic acid. It also has water and trace amounts of other acids, such as malic acid. One tablespoon (tbsp), or 15 millilitres (mL), contains about 3 calories and virtually no carbs.

Also Read: Apple Cider Vinegar: Benefits, Side Effects, Uses And

How To Lose Weight By Drinking Apple Cider Vinegar?

After getting to know about what exactly apple cider vinegar is, read here about how to lose weight by drinking apple cider vinegar. Some researchers suggest that drinking apple cider vinegar has a good impact on glycemic control, hyperlipidemia and indirectly over body weight of individuals, especially those with type 2 diabetes. Following are the ways to lose weight by drinking apple cider vinegar:

1. Add It In Your Diet

Adding apple cider vinegar (ACV) to your meals, such as using it in salad dressings or marinades, can be a distraction-free way to include it in your weight loss plan. Studies advise that the acetic acid in ACV can additionally help slow down the rate at which your body absorbs sugar after consumption, which can undoubtedly be a helpful resource in weight control.

2. Drink It Diluted

In order to lose weight by drinking apple cider vinegar, mix a tablespoon or two of ACV with a large glass of water and maybe a squeeze of honey or lemon could be extremely tasty. Drinking it before a meal can help you manage your food cravings. Research suggests that acetic acid may additionally increase feelings of fullness and help in regulating blood sugar phases, which may contribute to weight loss efforts.

3. Pair It With A Healthy Lifestyle

While ACV can also provide several benefits, it is now no substitute for a balanced weight loss program and normal exercise. By combining ACV with healthy habits, you are much more likely to achieve great results on your weight loss journey.

Also Read: How To Make Health And Fitness A Lifestyle?

4. Choose The Right Kind

Look for organic, unfiltered apple cider vinegar that contains the "mother." The "mother" is a colony of beneficial bacteria and enzymes that may offer additional health benefits.

5. Take It Easy

While some people may see immediate results, it is important to stick with them over time to see lasting benefits. The acetic acid in ACV may also have a mild effect on metabolism, no doubt helping with fat burning.

6. Consult An Expert

If you are not sure approximately how to incorporate ACV into your habit, it is a wonderful idea to speak with a healthcare provider. They can provide personalised recommendations based primarily on your character's needs and wants.

Benefits Of Apple Cider Vinegar

Apple cider vinegar (ACV) has been touted for various health benefits, though some claims have more scientific backing than others. Here are a number of potential apple cider vinegar blessings, along with reasons for how they might work:

1. Helps With Weight Management

Apple cider vinegar (ACV) is a buzzword in weight loss circles, and there is some science behind it. The key player here is acetic acid, the basic factor in vinegar. Studies show that acetic acid can help with weight loss by curbing the urge to eat, keeping you fuller for longer, or even boosting your metabolism a bit. It also helps regulate blood sugar levels, aiding in weight loss efforts.

2. Controls Blood Sugar

Additionally, ACV can help keep blood sugar in check, especially after meals. This happens as the acetic acid gradually slows down the digestion of starches, which means that sugar enters the bloodstream more slowly. This is helpful for parents with diabetes or insulin resistance.

3. Enhances Heart Fitness

ACV can have some powerful results on your heart as well. Some studies show that it can help lower "horrible" LDL cholesterol and triglyceride levels, even as it raises "good" HDL cholesterol. These changes can undoubtedly reduce the likelihood of heart disease.

Also Read: How To Check Heart Health At Home?

4. Boosts Digestive Fitness

Have you ever wondered why some human beings swear by injecting ACV before meals? It could be that your digestive juices are flowing. The production of stomach acid is stimulated by ACV, which helps in breaking down food and absorbs vitamins. In addition, it contains beneficial bacteria and enzymes that support the condition of the intestines and can relieve indigestion.

Also Read: Home Cures For Digestion: How To Improve

5. Has Antimicrobial Properties

ACV is a natural disinfectant in its own way due to its high acidity. It can help destroy dangerous bacteria and fungi, making it useful in treating minor infections and skin problems such as acne.

6. Good For Skin And Hair Care

Speaking of skin, ACV can also be your beauty friend. Its acidic nature helps balance your skin's pH, which can reduce breakouts and keep your pores and skin healthy. Some people even use it as a hair rinse to remove product build-up and add shine.

Also Read: 7 Surprising Benefits Of Jojoba Oil For Hair And Skin

What Are The Negative Effects Of Apple Cider Vinegar?

Consuming large doses of apple cider vinegar can have harmful side effects. However, when consumed in small amounts, it is generally fine and healthy.

Delayed stomach emptying	Apple cider vinegar can slow the absorption of nutrients into your bloodstream by delaying the passage of food from the stomach to your lower digestive tract. This effect worsens the symptoms of a common condition, gastroparesis, that affects diabetic patients. In gastroparesis, the nerves in your stomach don’t work properly, so food stays in your stomach for too long and is not emptied at a normal rate. Symptoms of gastroparesis may include heartburn, bloating, and nausea. For people who have 1 diabetes and gastroparesis, timing insulin with meals is a very challenging task as it is hard to predict how long the food will take to get digested and absorbed.
Digestive side effects	Apple cider vinegar causes unpleasant digestive symptoms in some people. Some research has also found that acetic acid may decrease appetite in the short term. However, some studies have also suggested that appetite and food intake decrease due to indigestion. People drinking 25 grams (0.88 ounces) of apple cider vinegar experience less appetite but significantly increased feelings of nausea.
Erosion of tooth enamel	The consumption of vinegar can cause harm to your tooth enamel as it has acetic acid. In a study, the enamel from wisdom teeth was exposed to various vinegars with pH levels ranging from 2.7 to 3.95. After four hours, it was found that the vinegar caused a loss of minerals from the teeth, ranging from 1% to 20%.
Throat burns	Apple cider vinegar is known to cause esophageal (throat) burns. Researchers have recommended that apple cider vinegar is a “potent caustic substance” and should be kept in childproof containers. Also, people drinking vinegar beverages in large volumes for a prolonged period of time have found that they needed medical attention for their throat burns.

Dietitian’s Recommendation

As a dietician, I would not recommend drinking only apple cider vinegar for weight loss as it is just a quick fix and may lead to possible side effects like digestive problems and tooth enamel damage. Moreover, I would advise incorporating apple cider vinegar into a balanced diet and healthy lifestyle rather than relying solely on it for weight loss. It is recommended to focus on proven weight loss strategies such as eating diverse nutritious foods, staying physically active, managing stress, and getting enough sleep.

-Dr. Aditi Upadhyay

The Final Say

Now, after reading this blog, you know how to lose weight by drinking apple cider vinegar. Apple cider vinegar (ACV) holds promise for various health benefits, supported by all scientific evidence and conventional wisdom. Its ability to help with weight control, blood sugar regulation, heart fitness and digestion has sparked interest among many. In addition, its herbal antimicrobial properties make it a target for dealing with minor infections, pores, and skin problems.

However, it is essential to apply ACV sparingly and with caution. Before incorporating it into your routine, especially if you have fitness issues, it is wise to seek recommendations from a healthcare provider. With a balanced technique and knowledge of its capacity results, people can discover the benefits of ACV while minimising all associated risks.

FAQs

1. How to lose weight with apple cider vinegar?

Mix 1–2 tablespoons (15-30 mL) of it with water and drink it every day for weight loss. It is recommended to split this into 2–3 doses throughout the day and consume it before meals for the best results.

2. Is total dependence on apple cider vinegar a substitute for maintaining a healthy weight loss plan and regular exercise?

No, it is important to remember that ACV should complement, not replace, a balanced weight loss plan and normal physical activity when it comes to weight management. ACV may additionally provide several benefits, such as sustainable weight loss, that require a holistic approach, including nutritional consumption and regular exercise.

3. How quickly can I rely on the interactions when incorporating apple cider vinegar into my weight loss efforts?

The time frame for seeing the effects of ACV intake varies depending on character factors such as eating regimen, level of interest, metabolism, and typical health. While a few people may also notice changes within a few weeks of regular use, others may require more time. Patience is essential because long-term behaviour has more impact than short-term fixes.