Apple cider vinegar is unlikely to be effective for weight loss. Proponents of apple cider vinegar claim that it has a lot of benefits for your health, and that eating a small amount of money, or taking a supplement before meals, it will help you to reduce your appetite and burn fat.
However, there is very little scientific evidence supporting this claim. Studies of apple cider vinegar to lose weight, you do not always have to have a significant and long-term weight loss, in the different groups of people.
Although the accidental consumption of apple cider vinegar is safe for most people, it carries with it certain risks. For example:
- Apple cider vinegar is highly acidic. It can be irritating to your throat if you drink it often or in large quantities.
- Apple cider vinegar may interact with certain supplements or drugs, including diuretics and insulin. This can lead to a decrease in blood potassium levels.
Don’t forget, there’s no magic bullet for weight loss. I’m skeptical of any approach that claims that you can lose weight without sacrificing calories or increasing physical activity.
Other Health Benefits
It’s high on healthy things
Apple cider vinegar is made in a two-step process:
First, the maker unleashes apples that are ground into a paste and then turns the sugar into a paste. Next, add the bacteria to further the fermentation of the alcohol, converting it into acetic acid – a great active ingredient in vinegar.
Acetic acid gives the vinegar its sour and strong aroma. Researchers believe that this acid is responsible for the health benefits of apple cider vinegar. Cider grapes are 5-6% acetic acid.
Vinegar, apple cider is a raw apple cider vinegar and contains a substance called mother, which contains strands of proteins, enzymes, and friendly bacteria that give the product an unmistakable appearance.
Some people believe that the mother is responsible for most of her health benefits, although there are currently no studies to support this.
While apple cider vinegar does not contain many vitamins or minerals, it does provide a small amount of potassium. Good quality products contain amino acids and antioxidants.
It can help kill harmful germs
Vinegar can help kill germs, including bacteria. People have traditionally used vinegar to clean and disinfect, treat nail fungus, lice, warts, and ear infections.
Hippocrates, the father of modern medicine, used vinegar to clean wounds over 2,000 years ago. Vinegar also protects food, and studies show that it prevents bacteria like E.coli from growing and damaging food. If you are looking for a natural way to preserve your food, apple cider vinegar can help.
Anecdotal reports also suggest that refined apple cider vinegar may help with acne when applied to the skin, but there does not appear to be any solid research to confirm this.
It can help lower blood sugar levels and manage diabetes
To date, one of the most satisfying applications of vinegar helps to treat type 2 diabetes. Type 2 diabetes is characterized by high blood sugar levels caused by insulin resistance or insulin resistance.
However, people without diabetes can also benefit from keeping blood sugar levels at a normal level, as some researchers believe that high blood sugar levels are a major cause of aging and a variety of chronic diseases.
The most effective and healthy way to control blood sugar levels is to avoid carbs and refined sugars, but apple cider vinegar can also have a positive effect.
A small study shows that vinegar can improve insulin sensitivity by 19-34% during a high-carb diet and significantly lower blood sugar and insulin response. In a small study of 5 healthy people, vinegar reduced blood sugar by 31.4% after consuming 50 grams of white bread.
A small study of people with diabetes reported that eating two tablespoons of apple cider vinegar before bedtime lowered blood sugar by fasting by 4% the next morning.
Many other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals.
The National Centers for Complementary and Integrative Health (NCCIH) says it is very important that people do not replace medical care with uncertified health products.
If you are currently on anti-hypertensive medication, check with your healthcare provider before adding your diet to any type of vinegar.
May it help to lose weight
Perhaps it is surprising that research shows that vinegar can help people lose weight. Numerous human studies show that vinegar can increase feelings of fullness. This can lead to you eating fewer calories and losing weight.
For example, according to one study, taking vinegar and a high-carb diet led to an increase in feelings of fullness, causing participants to consume 200-275 calories throughout the day.
In addition, a study of 175 obese people showed that daily consumption of apple cider vinegar led to weight loss and weight loss:
- taking 1 teaspoon (12 ml) resulted in a loss of 2.6 pounds
- taking two tablespoons (30 ml) resulted in a loss of 3.7 pounds (1.7 kg)
However, keep in mind that this study lasted for 3 months, so the actual results on bodyweight appear to be modest.
That is to say, simply adding or removing one food or ingredient does not usually have a significant effect on weight. It is all your diet or lifestyle that causes long-term weight loss.
Overall, apple cider vinegar can contribute to weight loss by promoting saturation, lowering blood sugar, and lowering insulin levels. Apple cider vinegar contains only three calories per tablespoon, which is very low.
How to Add It to Your Diet
There are a few ways to include apple cider vinegar in your diet.
An easy method is to use it with olive oil as a salad dressing. It proves particularly tasty with leafy greens, cucumbers, and tomatoes.
It can also be used for pickling vegetables, or you can simply mix it into the water and drink it.
The amount of apple cider vinegar used for weight loss is 1–2 tablespoons (15-30 ml) per day, mixed with water.
It is best to spread this out into 2–3 doses throughout the day, and it may be best to drink it before meals.
Taking more than this isn’t recommended because of potentially harmful effects at higher dosages, such as drug interactions or the erosion of tooth enamel. It’s also best to start off with 1 teaspoon (5 ml) to see how you tolerate it.
Do not take more than 1 tablespoon (15 ml) at a time, because taking too much at one sitting may cause nausea.
It’s important to mix it with water, as undiluted vinegar may burn the inside of your mouth and esophagus.
Although taking apple cider vinegar in tablet form may seem beneficial, it comes with potentially large risks. In one instance, a woman suffered throat burns after an apple cider vinegar tablet became lodged in her esophagus.
How much weight can you lose drinking apple cider vinegar?
Those who consumed 1 tablespoon (15 ml) of vinegar per day had — on average — the following benefits: Weight loss: 2.6 pounds (1.2 kg) Decrease in body fat percentage: 0.7%
How much weight can you lose drinking vinegar?
The most widely quoted study of humans is a 2009 trial of 175 people who consumed a drink containing 0, 1, or 2 tablespoons of vinegar each day. After three months, those who consumed vinegar had modest weight loss (2 to 4 pounds) and lower triglyceride levels than those who drank no vinegar.
Can you drink apple cider vinegar straight for weight loss?
Apple cider vinegar (ACV) is often used for weight loss but it has some negative side effects. The acid in ACV can be dangerous to your mouth, teeth, and esophagus. Excessive ACV consumption can cause serious negative health effects. Science says that ACV alone will not help you lose any significant amount of weight.
Is it better to drink apple cider vinegar in the morning or at night?
Ingesting undiluted vinegar of any kind can damage your throat and esophagus. Consume it earlier in the day. Drinking apple cider vinegar at least 30 minutes before bed may lower your risk of indigestion or acid reflux after laying down.
What time of day should I drink apple cider vinegar for weight loss?
Sip your apple cider vinegar drink first thing in the morning or right before a meal. Taken before a meal, the vinegar drink can help you feel full faster, which can aid in weight loss.