The safest and the easiest way of losing weight is by managing our diet, and by incorporating ingredients in our everyday meals, which help in losing weight. One of such ingredients is apple cider vinegar.
For years it has been used for flavoring in food and as a preservative. Apart from having tons of other health benefits, it is very helpful in losing weight too.So why not give a try to apple cider vinegar diet.
Can Apple Cider Vinegar Help in Losing Weight?
Yes, it definitely can. Lots of researches are done every day on common household ingredients to explore their unlimited health benefits. It has been observed by many studies on apple cider vinegar that, apple cider vinegar makes you feel full. (1)
In one such study, it showed that taking apple cider vinegar before meals caused the people to eat less, thereby restricting the amount of calories consumed. The less the calories consumption is, the more weight you are destined to lose. It was also found out that taking apple cider vinegar decreases sugar cravings.
So you won’t be searching for snacks after meals, which is a plus in losing weight.
How Apple Cider Vinegar Helps in Weight Loss?
Studies about effects of apple cider vinegar on human body have suggested evidence that it can be a useful tool in weight loss because of substances such as acetic acid and malic acid present in it. (2)
Acetic acid is an important element in apple cider vinegar. Research shows that acetic acid contained in apple cider vinegar aids in losing weight.
In one researchit was found that acetic acid in apple cider vinegar helps in lowering sugar levels in blood, by increasing the amount of sugar taken up by muscles of body and liver. (3)
It was also observed that it helps in an improved metabolism rate and prevents the storage of excess fat in body, all of which aids in losing weight. (4)
Apple cider vinegar helps in shedding weight by lowering triglycerides too, which are the most frequent class of fat in our bodies.
How Much Weight You can Lose
You might surely be asking: how much vinegar should I drink? In a Japanese study of twelve weeks time span, 144 overweight Japanese people were distributed in three groups. They were made to drink one tablespoon, two tablespoon of apple cider vinegar and one group was given a placebo every day for 12 weeks.
The first group which took one tablespoon of apple cider vinegar every day lost total of 2.6 pounds at the end of the study, the one with two tablespoons lost 3.7 pounds and the group which was given a placebo in fact gained 0.9 pounds.
So as stated by this study, if you include apple cider vinegar in amount of at least one to two tablespoons in your everyday diet, it can aid you in losing weight.
How to Take Apple Cider Vinegar
You can take apple cider vinegar however you like. You can take it by diluting it with water. One tablespoon in one glass of water at a time is enough. You can take it two to three times a day 15 minutes before your regular meals. You can also use it with salad, or you can mix it with pickle.
A person on social media experimented with making a shake with ingredients including strawberry, apple cider vinegar and ginger. You can try your own recipes or look over numerous of them on the internet and find out the best for your weight loss plan.
Apple cider vinegar should never be taken raw as it is acidic and can cause issues like damaging enamel of teeth or cause acidity in stomach etc. Try a small amount first to observe how your body reacts to it. Stop taking it if you feel or notice any unwanted side effects.
Many brands are out there, selling various kinds of apple cider vinegar. Make sure to buy the organic and pure one for best results.
If you want to enjoy a homemade weight loss drink, then you can follow this simple apple cider vinegar drink recipe:
All you need is water and apple cider vinegar. Take one glass of water and add one tablespoon of apple cider vinegar to it. This is the simplest drink but you can sweeten it with stevia or any other artificial sweetener. For further flavoring, you can use half lemon juice.
Many people also use vinegar and honey for weight loss. In that case just add honey in place of stevia to the drink.
Apple Cider Vinegar Benefits
Apple cider vinegar has numerous health benefits and has been used as a home remedy for a lot of problems.
It is known to relieve allergies. Taking a tablespoon of apple cider vinegar mixed with a glass of lukewarm water in the morning can help as a remedy for seasonal allergies. It is also very good for boosting your immune system.
Some studies support that apple cider vinegar can aid in reducing the risk of various heart diseases, by causing cholesterol levels in body to become low. It can also aid in balancing blood sugar. (5) (6)
ACV is also really good for bringing life back to damaged hair. You can just mix it with some water and rinse your hair with the mixture. It can help make your hair shine and help with dandruff. Avoid using it on your scalp if it causes irritation. You can also add some hair oil in your ACV and water mixture so it’s not hard on your scalp.
Apple cider vinegar benefits for skin are well known because it is antibacterial. It helps control extra oil and cleanse your pores. It can also help with removing dead skin and making your skin look brighter. It has also been associated with causing pH of skin to be balanced, which in turn results in a healthier skin. (7)
You can wash your face with water containing little amount of apple cider vinegar. Make sure to do a patch test before. If it irritates your skin, add more water. Don’t use it if your skin is extra sensitive. Take care of your skin and don’t be harsh with it.
It is also has antioxidant properties.
Some researchers suggest that apple cider vinegar can be helpful against cancer too, but yet, there is not much strong evidence to support it.
There are just so many overall body health benefits of apple cider vinegar. Balanced diet with apple cider vinegar will surely boost your weight loss course. Also, before adding anything to your diet, always first start with small amounts.
For example you can take one tablespoon of apple cider vinegar in a day initially. When your body is comfortable with it, you can increase it to 2-3 maximum tablespoons per day. Add it in your diet and you’ll surely notice positive changes.
Apple Cider Vinegar Side Effects
While it is very useful but be known that it contains acetic acid which is normally 5-6 percent in concentration. And acids can cause tooth enamel decay, heartburn, skin allergies, digestive problems and skin burns.
It is advisable to consult your doctor before starting using it, especially if you have diabetes or other digestive health conditions. If you do not have any allergies to vinegar, then it is quite safe to use Apple cider vinegar diet for weight loss.