Apple cider vinegar is popular for many health benefits. It is an extract of crushes or cut of apple. It is a combination of yeast which converts the sugar into alcohol. Later the bacteria will be kept for fermentation of alcohol into acetic acid.
It is a low-calorie solution containing amino acids, potassium and antioxidants to boost health. It also helps to kill bacteria of harmful toxins and prevent infections.
According to studies, apple cider vinegar is a strong ingredient to support weight loss. As it contains acetic acid, it helps to lower the belly fat.
How weight loss and apple cider vinegar work?
Table of Contents
According to the extensive study of apple cider vinegar and weight loss by Carol Johnston (Ph.D., R.D) an associate director of nutrition programme from Arizona-State-University, the intake of a small quantity of apple cider vinegar activate the metabolism. It helps your body to burn fat effectively instead of storing it.
A study ran on obese rats. They were eaten high-fat diets and still lost a notable amount of body fat due to acetic acid was a presence in the food. In another study issued in the journal of Bioscience-Biotechnology-and-Biochemistry, individuals who consumed two tablespoon apple cider vinegar every day lost four pounds of weight in 12 weeks.
The acetic acid present in the vinegar can be more beneficial as it helps to suppress appetite. Apple cider vinegar works more effectively when diluted in starchy foods. The starchy foods slow down the digestion and prevent hunger. It possibly supports weight loss diet plans as it provides a long time feeling of a full stomach.
According to some evidence, consuming apple cider vinegar before your starchy meal helps to regulate blood sugar and prevent sweet snack cravings,
Do you need to drink apple cider vinegar for weight loss?
Only drinking apple cider vinegar will not result in weight loss but it may support your weight loss diet.
The consumption of apple cider vinegar will not harm you unless you overeat it. If you consume it more, then it contents of high acidity that causes to irritate your throat and tear the teeth enamel. Make sure to consume one tablespoon every day and no more than that. You need to dilute the apple cider vinegar in eight ounces of water.
Avoid direct consumption of apple cider vinegar. You can make a natural drink by mixing with other natural drinks such as tea, smoothie. You can also mix it with steamed veggies and salad.
How Apple cider vinegar support weight loss?
Keep reading to find out how apple vinegar assists in weight loss.
Suppress fat build-up to assist weight loss
According to the study of Bioscience-Biochemistry, and biotechnology, acetic acid is the essential component of vinegar which helps to suppress the fat build-up during an animal study. The research team discovered that apple cider vinegar works effectively on obese Japanese trial. Regular consumption of apple cider vinegar helps to limit metabolic syndrome and prevent obesity.
Create a full stomach feeling to assist weight loss
Apple cider vinegar aid in weight loss by making you feel satisfied with hunger. According to the study of European-Journal-of-Clinical-Nutritions determined that the level of insulin, glucose, and satiety was varied than those people who didn’t consume.
During the study, twelve individuals have drunk three different levels of apple cider vinegar containing acetic acid after consuming a serving of white bread. Another group ate only bread.
The researcher discovered that the individual with a high dose of acetic acid got reduced insulin and blood sugar after eating than the other group. They did not feel hunger until the next meal.
The author of the study suggests that pickled or fermented goods having vinegar with acetic acid may create a feeling of fullness and reduce blood sugar responses after eating.
Controls Blood Sugar Levels to assist weight loss
The efficacy of Apple cider vinegar to help sustain healthy blood sugar is the best benefit to assist in weight loss.
During a study, apple cider vinegar discovered to reduce high blood sugar by an average of 31% after consuming white bread.
Similarly, a study went on an animal. Apple cider vinegar given to a rat with diabetes for 4-weeks and researchers discovered a reduction in blood sugar levels.
Consuming apple cider vinegar helps to raise the sensitivity of insulin. Insulin is a hormone which transports the sugar to tissues from the blood where it gets used for fuelling the body. Managing high insulin levels causes insulin resistance which decreases the effectiveness. This condition leads to diabetes and high blood sugar.
Having abnormal or high blood sugar causes to affect the ability to lose weight.
However, apple cider vinegar helps to sustain blood sugar. You can consume it by diluting one or two tablespoon apple cider vinegar with eight ounces of water and drink before your meal.
Lowers cholesterol to assist weight loss
Cholesterol is essential for fat particles to help your body to function. Sometime it will build-up in an unhealthy way that is called LDL cholesterol. When bad cholesterol accumulates in the arteries, then it will restrict the blood circulation and create pressure in the heart to pump the blood in an abnormal way. Sometimes, the heart struggles to push the blood out in bloodstreams which can cause a heart attack.
If you are unable to circulate blood to all over body, then the weight loss plan will not give you desired results.
Adding apple cider vinegar in your weight loss diet helps to boost the heart health by managing healthy cholesterol levels.
You can consume 1-2 tablespoon of apple cider vinegar every day to reduce bad cholesterol and reduce the intake of refined carbohydrates and sugar.
Make sure to add healthy fats such as omega-3, Olive oil, leafy green vegetables, and healthy fatty meat.
Improves skin to assist weight loss
Having healthy and younger skin also play a role during weight loss. Everyone desires to have glowing and attractive skin after weight loss. Several methods of using apple cider vinegar help to treat acne and scarring.
Certain bacteria strains cause acne problems. Using apple cider vinegar act as antibacterial healing and work effectively to prevent acne occur from harmful bacteria.
As apple cider vinegar contain special elements such as lactic acid, acetic acid, citric acid, and succinic acid, it will help to prevent Propionibacterium acne growth.
According to the study published in the Journal-of-Cosmetic-Dermatology,
discovered that the treatment of lactic acid for three months helps to improve skin texture and prevent pigmentation. It also works for scars lightening.
Lowers blood pressure in assisting weight loss
High blood pressure is a primary risk for heart complications. High blood pressure pushes your heart to work hard which causes to impair the heart muscles.
Adding apple cider vinegar in your weight loss helps to improve the blood pressure levels and restore your heart health.
Other common ways to decrease blood pressure include decreasing potassium and magnesium intake.
Eases acid reflux symptoms
Apple cider vinegar helps to reduce the symptoms of acid reflux. Gastroesophageal reflux problem also called as acid reflux. It is a stomach acid backflow in the upper side in the esophagus and creates symptoms such as nausea, heartburn, and belching.
Acid reflux usually occurs due to producing less stomach acid. Drinking apple cider vinegar benefits to relieve the acid reflux difficulty by adding more acid in the digestive tract to skip the backflow of acid.
For excellent results, combine one tablespoon of apple cider vinegar in one glass of water and stir it well before taking.
Boost Metabolism
Some people believe, and they got results. Consuming one or two tablespoons of apple cider vinegar with warm water on an empty stomach boost metabolism. You can drink it 30 minutes before any meal to control appetite and prevent cravings.
According to the Mayo Clinic, taking a small portion before every meal helps in weight loss but you should do regular exercise. Still, there is no evidence of this trial, but it is for sure that regular exercise and eating small portion help to boost metabolism and promote weight loss.
However, to boost your metabolism, it is important to perform strength training to build muscle mass and promote resting metabolic rate which is a calorie burning process during you are not doing anything.
Additionally, doing physical workout such as aerobic, stairs walking helps to increase your metabolic rate.
Consume Apple Cider Vinegar before your meals
Drinking apple vinegar before your meal assist in weight loss. Apple contains a rich amount of pectin. Adding pectin in your weight loss diet provide a feeling of fullness and satisfied. Since the apple vinegar provides the same quantity of pectin, it helps to suppress the appetite in the same way.
Eating a raw apple promote weight loss because the acids support in protein digestion and build the blocks for growth hormone.
The growth hormone is helpful for burning fat cells. It will also increase stomach acid before a meal and promote digestion by raising the protein ability of hormone compounds.
Stimulates digestion
Adding apple cider vinegar in your weight loss diet helps to stimulate the fat present in the digestive tract. It is an important function of the body to eliminate the key nutrient from foods you eat which can cause diarrhea and life-threatening problems.
It is also important that more foods should not present in the intestine for more time. If fats stay longer than require while digestion, it will absorb more fats.
Consuming apple vinegar before a meal helps to digestive process to excite the appetite and raise your interest in the food.
Helps to shift kilos
Many individuals claim that apple vinegar consumption helps to reduce weight, but scientific evidence indicates that there is no more information.
According to a small study of Japanese, Obese who took 15ml to 30 ml acetic acid by mixing in water lost significant weight after12 weeks. They reduced waist circumference, abdominal fat and blood fats (triglycerides).
Helps to utilize protein
Adding apple cider vinegar helps to the growth hormone formation which is an important substance for keeping the metabolism working while resting mode. This is the reason to consume apple cider vinegar before a meal. It will help to absorb the proteins in a proper way.
Helps to utilize iron
The human body requires a small number of different minerals for functioning properly. Lack of iron or less iron intake causes iron deficiency which affects your appetite ability. However, during low iron levels, you will feel fatigued and find hard to burn the calories from the workout.
Consuming apple cider vinegar helps to improve the utilization of iron. Iron is a vital nutrient to fuel the body. It is responsible for carrying substances to carry the oxygen to cells and hold it there. Adding apple vinegar in your weight loss diet promote ironwork and help your body to function smoothly for the weight loss process.
Apple Cider Vinegar provides potassium
Apple contains rich potassium, so, the apple cider vinegar also has it. Potassium is essential for balancing sodium levels in the diet. In fact, replacing salt with apple cider vinegar can be beneficial. You can try apple cider vinegar for dressing a vegetable salad, or protein foods can promote weight loss.
The recommended potassium for an adult is to consume 4,700 mg every day. It helps blood pressure, bone strength, cardiovascular health, and muscle strength. You can add beans, soybeans, beet greens foods in your diet for high potassium.
Potassium deficiency causes weakness, fatigue, and constipation. It will help respiratory failure, paralysis, and painful gut blockage.
Boosts ketosis
If you are following a low carb and high fat ketogenic diet, then apple cider vinegar consumption can improve your desired weight loss results.
Including apple cider vinegar helps to achieve the ketosis which is a level of metabolism to burn the fat for fueling the body. It also helps to produce a high amount of cellular energy levels to boost clarity. While you reach ketosis, apple cider vinegar promotes the number of mitochondria in your cells by activating a specific metabolic pathway known as PGC-1 alpha.
How Apple cider vinegar helps your skin while weight loss?
Toner
Using apple cider vinegar helps in weight loss as well as it will provide skin toning benefits. You can use unfiltered or raw apple cider vinegar. The acidity of apple cider vinegar helps to restore your pH balance of skin after washing it. Dilute one tablespoon vinegar in water and apply on the skin with a cotton ball.
Prevent Acne
The presence of acetic acid in ACV provides keratolytic and antibacterial properties. These qualities help to cure stubborn acne. Remember, do not apply the apple cider vinegar directly on acne area but make a toner by diluting it in a face mask.
You can make a paste of coconut charcoal and apple cider vinegar and apply it your face and neck. Remove it after 15 minutes by washing gently.
Apple cider vinegar benefits for hair
Other benefits of apple cider vinegar help to have healthy hair. You can rinse your hair with one tablespoon of apple vinegar in one cup of cool water.
How to use?
You can use apple cider vinegar as a preservative. It will help to marinade, soaking or dressing foods.
Apple cider vinegar also helps to add flavor in foods such as pickles and canned items.
It can help to marinade the meat also.
Apple cider vinegar has a strong flavor which greatly balances the other ingredients.
Another healthy way to use it is to include in healthy oil such as olive oil for dressing vegetable salads. According to research using one or two tablespoon apple vinegar is sufficient for getting its benefits.
People with acid reflux or stomach ulcer problem should avoid apple cider vinegar to prevent the condition from getting worse.
For some people, it will help to relieve the heartburn. It completely depends on different health type.