Undoubtedly, there are plenty of posts and stories touting apple cider vinegar as an elixir for weight loss. Many Facebook, Pinterests and Instagram stories related to health are going on and on about the wonders of apple cider vinegar.
Moreover, some online forums might have extoled the benefits of apple cider vinegar to sell it to you as well.
Whipping up ACV on salad dressing is another thing while drinking it straight from the bottle is questionable.
So now the question is:
Does it really help lose weight?
Well, based on the facts of some researchers, apple cider vinegar does help you lose weight which is why people are adding it to their tea, soothies and even just drinking it solo.
Apart from losing weight, experts also say that it has other nutritional as well as health benefits.
This article focuses on elaborated research between apple cider vinegar and weight loss. Additionally, it provides tips to add apple cider vinegar into your diet to obtain its full nutritional properties.
Table of Contents
Apple cider vinegar is one of the common vinegar type produced worldwide, but was originally used thousands years ago as a health tonic. This vinegar comes directly from apples that are crushed to obtain vinegar.
The traditional method to prepare apple cider vinegar takes about a month whereas these days manufacturers have accelerated the process and it only takes a day to prepare it.
It generally involves two-step fermentation process to prepare ACV. First, apples are crushed or cut then combined with the yeast to convert their sugar into alcohol.
The main active component of ACV is acetic acid, also known as ethanoic acid, an organic compound with strong odor and sour taste.
Apple cider vinegar contains about 5-6% of acetic acid.
According to Carol Johnston, associate director of nutrition program at Arizona State University, explains that there are some evidence that show acetic acid can be good for weight loss as it targets body fat.
According to his extensive research on the concern, when a small amount of acetic acid through ACV is consumed, it initiates metabolism in your body to help use body fat as a form of energy rather than storing it.
In other study where obese rat were fed on high-fat diets significantly lost good amount of body fat when acetic acid was added to their food.
Another study published in the journal Bioscience, Biotechnology and Biochemistry, people tend to lose about an average of 4 pounds in 12 weeks after having 1-2 tablespoons of diluted ACV on regular basis.
Johnston further says, acetic acid can be useful in other ways also since it helps control your appetite. When acetic acid is paired with diet full of starchy foods, it proves to be the most effective as it has slowed down the digestion of starch. This makes you feel fuller for long time.
Meanwhile, there are some other evidence as well that shows drinking apple cider vinegar before starchy meal can help keep your blood sugar level in stable condition, decreasing the crave for sweet snacks.
Based on Johnston’s facts and researches, it’s worth trying provided that you are not looking for instant results. Apple cider vinegar is not a magical drink for weight loss. She explained to Washington Post that, “she has seen even modest weight loss in one of her studies where merely 1-2 pounds was shredded after 12 weeks”.
Since there is no recommended dosage for the use of apple cider vinegar, Johnston suggests to mix 1-2 tablespoons with eight ounces of water to drink before meal time. However, the use of ACV is limited also as it can cause esophagus burns or erode tooth enamel.
These are the possible benefits of apple cider vinegar regarding weight loss.
Body fat reduction
This vinegar helps in reducing body fat. Based on the study, it is observed that people taking about 15-30 ml of vinegar have lower body weight, smaller waist and less abdominal fat as compared to those who don’t consume vinegar.
Consumption of acetic acid also makes you fuller for long duration resulting in less need of hunger.
Lower body weight, blood sugar and cholesterol
As per the study says, ACV showed anti-obesity effects. Those who have vinegar in their daily routine tend to have less weight as compared to those who don’t. They also have lower blood sugar and cholesterol.
Appetite suppressing effect
It also accelerates appetite suppressing effect in your body. Acetic acid controls your brain which leads to reduced intake of food.
Except weight loss properties, ACV has other health benefits as well, no matter if the effects have been small or limited.
There are several ways to add apple cider vinegar in your daily diet. These easy methods are:
It is suggested to take 2-3 doses throughout the day and will be best to drink it before meals. However, this vinegar is not for everyone. People suffering from stomach ulcers or acid reflux should avoid it.
Remember, do not exceed the dose as it can be potentially harmful for you.
More Tips: 15 Surprising Tips to Get Flat Stomach