Did you know that a study in the Journal of Functional Foods found that consuming apple cider vinegar for weight loss daily helped people lose up to 4 pounds in 12 weeks without changing their diet?
So, if you are looking for an easy way out to lose weight? Apple Cider Vinegar can be your way!
We are here to inform you of the right way to consume apple cider vinegar and how to use it in your diet for weight loss. Probably, people are not aware of how to add it to their diet and so, most of them fall sick.
However, apple cider vinegar is a great source and a good option if you are looking for an easy solution and an affordable one to lose weight.
What Is Apple Cider Vinegar (ACV)?
Apple Cider Vinegar (ACV) is a fermented liquid made from crushed apples. It is a natural remedy for digestion, weight loss, and even skin health. It contains acetic acid, enzymes, and probiotics. ACV is known for its ability to boost metabolism and support gut health.
How Is ACV Made?
The process of making ACV starts with fresh apples. They are crushed and mixed with yeast, which helps turn the sugars into alcohol. Then, bacteria are added to ferment the alcohol into acetic acid—the key ingredient that gives ACV its tangy taste and health benefits. This process can take weeks or even months.
Types Of Apple Cider Vinegar (Filtered vs. Unfiltered)
- Filtered ACV: This is the clear, amber-color vinegar you usually find in stores. It goes under processing and filtration to remove the “mother”—the cloudy substance full of beneficial bacteria and enzymes.
- Unfiltered ACV: This one is raw and organic and contains the “mother.” It looks cloudy because it still has natural enzymes and probiotics. So, it is the preferable choice for health benefits.
If you’re using ACV for weight loss or digestion, unfiltered is the way to go!
How To Make Apple Cider Vinegar?
Making this is not at all a difficult task. The recipe is, however, right below.
- Firstly, take water in a glass and add the apple cider vinegar.
- Secondly, mix well and drink in one go.
You might not like the taste or its smell, but drinking this after lunch will surely do wonders.
Health Benefits
- Adding apple cider vinegar to a weight loss diet helps improve insulin sensitivity and also lowers blood sugar levels after meals.
- It may contribute to weight loss by promoting satiety, lowering blood sugar, and reducing insulin levels.
- It also helps improve skin texture and prevents infections.
- Moreover, it can lower blood triglycerides, cholesterol, and blood pressure.
- Also, for people who are diabetic, it is safe to consume.
- It reduces inflammation and improves digestion.
- Apple cider vinegar balances hair and scalp pH.
Nutritional Value Of Apple Cider Vinegar
Here is the nutritional value of apple cider vinegar for 1 tablespoon, according to USDA.
| Nutrients | Value |
| Calories | 3.31 kcal |
| Calcium | 1.04 mg |
| Phosphorus | 1.19 mg |
| Potassium | 10.9 mg |
| Fat | 0 |
How Does Apple Cider Vinegar Help In Weight Loss?
Apple cider vinegar (ACV) is gaining massive popularity as a natural weight loss aid. But does it really work? Science says yes!
The acetic acid in ACV plays a crucial role in boosting metabolism, controlling hunger, and improving digestion, all of which help with weight management.
Let’s understand it in detail:
1. Boosts Metabolism And Fat Burning
ACV gives your metabolism a small but helpful boost. Research suggests that acetic acid helps increase the activity of fat-burning enzymes, which means your body can break down fat more efficiently.
A study published in BMJ Journal found that participants who consumed vinegar daily for 12 weeks had lower body fat, BMI, and waist circumference.
2. Suppresses Appetite And Reduces Cravings
Ever felt like snacking all day? ACV can help! Studies show that acetic acid slows down stomach emptying, making you feel fuller for longer.
This means fewer hunger pangs and reduced calorie intake. One study by NIH found that people who consumed vinegar with a high-carb meal ended up eating fewer calories throughout the day than they had before!
3. Improves Digestion And Gut Health
A healthy gut is key to a healthy weight. ACV contains probiotics and enzymes that support digestion by promoting the growth of good gut bacteria. It also helps break down food more efficiently, reducing bloating and improving nutrient absorption. If your digestion is on track, your body processes food better, leading to less fat storage.
4. Helps In Detoxification
ACV acts as a natural detoxifier by flushing out toxins and supporting liver function. Acetic acid helps balance pH levels in the body and improves lymphatic drainage, which aids in removing waste. A cleaner system leads to better digestion, reduced bloating, and improved fat metabolism.
How To Use Apple Cider Vinegar For Weight Loss?
Apple cider vinegar (ACV) can be amazing when it comes to weight loss, but only if you use it the right way! Let’s go step by step on how to include ACV in your daily routine for the best results.
Best Time To Consume ACV
The best time to drink ACV depends on your goals:
- Before Meals: Drinking ACV 15–30 minutes before meals can help control appetite and prevent overeating.
- Morning Routine: A glass of ACV mixed with warm water on an empty stomach can kickstart metabolism and digestion.
- Before Bed? Not Recommended! Drinking ACV at night might cause acid reflux or irritation, so it’s better to avoid it before sleeping.
Recommended Dosage For Beginners
If you’re new to ACV, start slowly to avoid any stomach discomfort:
- Beginner Dose: 1 teaspoon (5 ml) in a glass of water once a day.
- Gradual Increase: After a few days, increase to 1 tablespoon (15 ml) per day.
- Maximum Limit: 1–2 tablespoons (15–30 ml) per day is ideal for weight loss benefits without side effects.
Always dilute ACV in water before drinking; never take it straight, as it can harm your teeth and throat!
DIY ACV Weight Loss Drinks (With Recipes)
A diet plan with apple cider vinegar can have some variations. Here are some easy and effective ACV drinks to add to your daily routine:
1. ACV & Warm Water (Simple & Effective)
Ingredients:
- 1 tablespoon ACV
- 1 glass of warm water
How to Make: Mix and drink on an empty stomach for better digestion and fat burning.
2. ACV & Lemon Detox Drink (For a Vitamin C Boost)
Ingredients:
- 1 tablespoon ACV
- Juice of half a lemon
- 1 glass of warm water
How to Make: Stir well and drink in the morning to flush out toxins and speed up metabolism.
3. ACV & Honey for Better Taste (Sweet & Healthy)
Ingredients:
- 1 tablespoon ACV
- 1 teaspoon honey
- 1 glass of warm water
How to Make: Mix and drink to balance blood sugar levels and curb cravings.
Does Science Support ACV For Weight Loss?
Apple cider vinegar (ACV) has been a popular weight loss remedy for years, but does science back it up? Let’s dive into research studies and expert opinions to see if ACV truly helps with shedding extra kilos.
Studies & Research Findings
Several studies have explored the effects of ACV on weight loss, and while the results are promising, it is not a magic potion.
- A 12-week study published in the Journal of Bioscience, Biotechnology, and Biochemistry found that participants who consumed 1–2 tablespoons of ACV daily lost 1–2 kg more than those who did not. The vinegar group also showed a reduction in belly fat and waist circumference.
- Research suggests that acetic acid, the main component of ACV, may boost metabolism, reduce fat storage, and control appetite by increasing feelings of fullness.
- This study review by NIH tested the effects of vinegar on glucose metabolism in people with type 2 diabetes. It found that vinegar helped lower blood sugar, insulin, and triglycerides after meals without affecting fat breakdown. The results suggest that vinegar improves insulin action and glucose uptake in muscles.
While these findings are positive, weight loss from ACV alone is gradual and minimal. Pairing it with a healthy diet and exercise gives better long-term results.
Expert Opinions & Reviews
Nutritionists and health experts have mixed opinions about ACV for weight loss:
- Some researcher in nutrition believes that ACV can improve insulin sensitivity, which may help regulate fat storage. However, she emphasizes that it is not a substitute for a balanced diet and exercise.
- Well-known health experts support ACV for fat loss and digestion, especially for people with insulin resistance. He suggests taking it before meals for better appetite control.
- On the other hand, some dietitians warn that excessive ACV use can damage tooth enamel and irritate the stomach. They recommend sticking to a safe dosage of 1–2 tablespoons per day and always diluting it in water.
So, science suggests that ACV can support weight loss, but it works best as a supplement to a healthy lifestyle. It may curb appetite, stabilize blood sugar, and aid digestion, but relying on it alone will not give drastic results.
Apple Cider Vinegar vs. Other Weight Loss Drinks
ACV vs. Green Tea
| Comparison | Apple Cider Vinegar (ACV) | Green Tea |
| Weight Loss Mechanism | Regulates blood sugar, suppresses appetite, boosts metabolism | Boosts metabolism with antioxidants (catechins), promotes fat burning during exercise |
| Additional Benefits | Improves digestion, detoxifies the body, helps burn fat | Rich in antioxidants, enhances fat oxidation, and promotes overall health |
| Best For | Weight loss by reducing insulin spikes and fat burning | Overall metabolism and fat burning, especially during exercise |
ACV vs. Lemon Water
| Comparison | Apple Cider Vinegar (ACV) | Lemon Water |
| Weight Loss Mechanism | Controls blood sugar, suppresses appetite, increases metabolism | Detoxifies, boosts metabolism, and hydrates the body |
| Additional Benefits | Reduces insulin spikes, promotes fat burning | Rich in vitamin C, supports digestion, and refreshes the body |
| Best For | Weight loss and fat-burning | Detoxification and hydration |
ACV vs. Jeera Water
| Comparison | Apple Cider Vinegar (ACV) | Jeera Water |
| Weight Loss Mechanism | Regulates blood sugar, suppresses appetite, increases metabolism | Aids digestion, reduces bloating, improves metabolism |
| Additional Benefits | Detoxifies helps control cravings, supports fat loss | Helps with bloating, digestive comfort, and metabolism improvement |
| Best For | Weight management and fat-burning | Digestion, bloating relief, and general metabolic support |
Possible Side Effects & Precautions
While apple cider vinegar (ACV) can be beneficial for weight loss, it’s important to be aware of potential side effects and take the necessary precautions to use it safely.
Who Should Avoid ACV?
- People with digestive issues like ulcers, acid reflux, or gastritis may experience irritation due to the acidity of ACV.
- Individuals with kidney problems should avoid excessive ACV, as it may alter potassium levels and interfere with kidney function.
- People on certain medications such as diuretics, insulin, or other diabetes medications may need to avoid ACV or consult their doctor due to potential interactions.
Common Side Effects (Tooth Enamel, Acidity, etc.)
- Tooth Enamel Erosion: The high acidity of ACV can erode tooth enamel over time. It’s recommended to drink it through a straw and rinse your mouth with water afterward to minimize this effect.
- Stomach Irritation: Some people may experience stomach upset or heartburn due to its acidity. Consuming it on an empty stomach can make this worse.
- Low Blood Sugar: In large amounts, ACV may lower blood sugar levels, which could be a concern for people with diabetes or those taking medications for blood sugar control.
How to Minimize Risks? (Dilution & Proper Usage)
- Dilute ACV: Always dilute ACV with water (1-2 tablespoons per glass of water) before drinking it to prevent irritation to your stomach or tooth enamel.
- Consume with meals: Avoid drinking ACV on an empty stomach to reduce the risk of acidity and stomach discomfort.
- Use in moderation: Stick to a recommended dosage of 1-2 tablespoons per day to avoid overuse and potential side effects.
- Straw method: To protect your teeth from enamel erosion, use a straw when drinking ACV-based drinks and rinse your mouth afterward.
A Quick Summary
In short, Apple Cider Vinegar is good for weight loss. It contains acetic acid, enzymes, and probiotics. It’s made by fermenting apples with yeast and bacteria, turning sugars into alcohol and then acetic acid.
Types of ACV
- Filtered: Processed and clear, lacking the “mother” substance.
- Unfiltered: Raw and contains the “mother,” offering more health benefits.
Health Benefits
- Supports weight loss
- Reduces blood sugar and insulin levels
- Improves skin texture
- Enhances digestion
- Lowers cholesterol, triglycerides, and blood pressure
How ACV Aids Weight Loss
- Boosts Metabolism
- Suppresses Appetite
- Improves Digestion
- Detoxifies
How to Use ACV for Weight Loss
- Best Time to Consume: Drink ACV 15–30 minutes before meals or in the morning for a metabolism boost.
- Recommended Dosage: Start with 1 teaspoon and gradually increase to 1–2 tablespoons per day. Always dilute ACV in water to avoid tooth enamel damage.
- DIY ACV Drinks: Combine ACV with warm water, lemon, or honey for enhanced benefits.
Apple Cider Vinegar vs Other Weight Loss Drinks
- ACV vs. Green Tea: Both boost metabolism, but ACV helps control blood sugar and suppress appetite, while green tea promotes fat burning during exercise.
- ACV vs. Lemon Water: ACV regulates blood sugar and supports fat burning, while lemon water detoxifies and hydrates.
- ACV vs. Jeera Water: ACV aids weight management and fat burning, while Jeera water improves digestion and metabolism.
Possible Side Effects & Precautions
- Who Should Avoid ACV: People with digestive issues or kidney problems or those on certain medications should consult a doctor before use.
- Common Side Effects: ACV can erode tooth enamel, irritate the stomach, and lower blood sugar levels excessively.
- How to Minimize Risks: Always dilute ACV, avoid drinking it on an empty stomach, and use a straw to protect your teeth. Stick to 1–2 tablespoons per day.
Frequently Asked Questions
How To Properly Use Apple Cider Vinegar For Weight Loss?
To use apple cider vinegar for weight loss, dilute 1-2 tablespoons in a glass of water and drink it before meals. Start with a small dose and gradually increase it to avoid stomach discomfort.
Can Apple Cider Vinegar Reduce Belly Fat?
Yes, apple cider vinegar may help reduce belly fat by boosting metabolism and controlling appetite. However, it works best when combined with a healthy diet and exercise.
How Much Weight Can I Lose In 1 Month With Apple Cider Vinegar?
You can lose about 1-2 kg in a month with apple cider vinegar. However, results vary depending on diet, exercise, and individual factors.
Which Is The Best Apple Cider Vinegar For Weight Loss Female In India?
The best apple cider vinegar for weight loss in India is Bragg Organic Raw ACV. Other good options include Dabur and Nature’s Truth, all of which should be organic, unfiltered, and raw for maximum benefits.
Stuck Weight Transformation
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Disclaimer
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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