The general opinion about the healthy way to lose weight is that it must be done gradually, because short and drastic methods will trigger the yo-yo effect afterwards. Therefore, the best way for steady weight loss is to make small but essential changes to your diet and fitness habits. One of the most popular dietary trends is using apple cider vinegar for weight loss. But does it really work?
What is Apple Cider Vinegar?
Apple cider vinegar is the rock star of the vinegar family. It has been used for centuries, and people have discovered numerous health benefits from it over the years. It is made by pressing apples into juice, and then adding yeast, which causes fermentation. The alcohol resulted is affected by the bacteria over time, and it becomes acetic acid. The result is a sour liquid with both many culinary and household uses, alongside many health benefits.
What is the History of Apple Cider Vinegar?
As happens to many natural ingredients, people have been using apple cider vinegar as a home-made remedy for quite a while, largely in folk medicine or as part of old wives’ tales and wisdom. In modern times, its merits were discovered and confirmed by doctors and scientists. The history of this amazing liquid goes back to the Persians through the Romans and even the Samurai warriors. It was used for various purposes in those ancient societies, from treating mushroom poisoning to easing certain aches, and even to get rid of dandruff.
During more recent times, apple cider vinegar has made its way to the cosmetic industry and had significant success in home treatments for acne, facial peels, and similar. But by far, the most famous and trendy use nowadays is apple cider vinegar for weight loss.
How Does Apple Cider Vinegar Help?
Apple cider vinegar weight loss results are largely due to the acetic acid, which helps boost your metabolism and burns fat. It also helps regulate your blood sugar and appetite, all of which are major aspects of the weight loss battle. The most important ingredient that seems to deserve all the credit for these great benefits is a certain substance in the apple cider vinegar. It’s informally called ‘The Mother’ and you can sometimes see it floating in the bottle. It is filled with good bacteria, proteins, and the famous acetic acid.
What’s the Science Behind Using Apple Cider Vinegar for Weight Loss?
Once the topic of apple cider vinegar and its benefits became popular, many studies have been conducted to find out if it’s all real. If people were going to use it as a dietary supplement, it had to be studied and scientifically confirmed. Multiple studies were conducted, mainly by medical schools and nutritionists. They used study and control groups, as is typical – with the study group taking one or two teaspoons of apple cider vinegar every day, and the control not. Both groups had a restricted calorie diet. In most studies, those taking apple cider vinegar for weight loss saw improvements in reducing blood sugar peaks and valleys, decreased appetite, and even somewhat increased weight loss. The control subjects didn’t use the vinegar and only cut the same amount of calories from their diet. In the end, they all lost some weight, but those who used apple cider vinegar for weight loss had better results.
However, we must take into consideration the fact that the weight loss wasn’t spectacular. Like many diets and health claims, there is no magic bullet or formula for instant or massive weight loss. Another important aspect is that the studies were conducted on rather small groups, so the relevance isn’t very clear. Among the scientific and medical community, the jury is still out, so-to-speak, on apple cider vinegar for weight loss.
Also read – 41 Weight Loss Tips: How to Lose 10 Pounds Fast
How Should You Consume Apple Cider Vinegar?
You probably have used this amazing vinegar as a dressing for your salads or in other cooking situations, without realizing it will be good for your health. That doesn’t mean you should simply start drinking it right out of the bottle, however. For the best results, for better results, you will need an apple cider vinegar for weight loss recipe. Don’t worry; it’s not complicated at all! All you need to do is take one or two tablespoons of your chosen mix with your meals every day to realize the weight loss and metabolic benefits.
What Do You Mix with Apple Cider Vinegar?
While ‘The Mother’ is a powerful ingredient by itself, an ideal apple cider vinegar recipe for weight loss may need some other ingredients. Here are some of the most popular combinations:
- Apple cider vinegar and baking soda weight loss diet is an interesting choice. It’s based on the benefits of the apple cider vinegar but also uses baking soda to lower its acidity. All you have to do is mix apple cider vinegar (‘The Mother’ must be included) with baking soda and water. The result is an awesome apple cider vinegar diet plan weight loss option.
- Honey and apple cider vinegar for weight loss is another great option. Honey has always been recognized as a miracle ingredient, so combining them is a great idea. The antioxidants and nutrients in the honey make this mixture even healthier. Not to mention the taste is highly improved.
- Apple cider vinegar and lemon is a wonderful combination that can help you get slimmer and healthier. Just mix them with warm water and make this the first thing you drink every morning.
How Much Apple Cider Vinegar Should I Drink for Weight Loss?
Just as it happens with most weight loss ingredients, moderation is the key. So, the usual amount is one or two tablespoons with each meal. You should start with one tablespoon and see how you feel before using more. Don’t drink it straight from the bottle or without dilution, as it can damage your tooth enamel, and is more likely to cause an upset stomach. Likewise, don’t overdo it and take more than recommended – more is not always better!
Should You Drink Apple Cider Vinegar on an Empty Stomach?
As mentioned above, some apple cider vinegar combinations are supposed to be used in the morning, on an empty stomach, or taken just prior to meals. But you should keep in mind that this only applies to people who don’t have gastrointestinal problems and are in good health. On top of that, even if you have no health issues, everyone responds differently to things based on their gut microbiome and unique body. So, the best advice is to try it for one day and see if you feel well after.
What are the Side Effects of Drinking Apple Cider Vinegar Every Day?
Many natural ingredients have side effects if they are not consumed properly or ingested to excess. While apple cider vinegar for weight loss can be used as food or culinary ingredient, and therefore has a lower risk of side effects, using too much can cause problems. It can lower your potassium levels, erode the enamel of your teeth, can cause throat burns, or a delay in emptying your stomach, leading to gastrointestinal distress.
Can Apple Cider Vinegar Hurt Your Kidneys?
No, quite the opposite actually. Where many natural ingredients that are meant to help with weight loss can cause kidney damage when used to excess, that does not hold true with apple cider vinegar for weight loss. Apple cider vinegar increases your stomach acids, and that leads to alkalizing your urine – a benefit. If you have kidney stones it will help to dissolve them. It can also be used or provide that benefit as a prevention method, to avoid getting the stones in the first place. These results haven’t been confirmed by studies yet, though are widely understood to have scientific support based on simple chemistry. It’s definitely worth a try!
How Many Apple Cider Vinegar Tablets Should I Take a Day?
Apple cider vinegar for belly fat burn is a great idea, but if you have a busy schedule and are always on the run, you may not be able to drink your dose regularly. Others have a problem with the taste or potency, even when prepared as per our guidance above. The good news is there is always the option of taking tablets of apple cider vinegar for weight loss. That way you can stick to your program and carry the dose with you, without the mess or taste problems. However, the right dose is something you need to discover by yourself, because there are no clear instructions and, as a foodstuff, no guidelines or dosing regulations from government agencies.
How to Drink Apple Cider Vinegar for Weight Loss
Once you have decided that this is the right ingredient for your diet, make sure you find the right dosage that doesn’t affect your stomach. Also remember that those teaspoons of apple cider vinegar won’t work wonders by themselves. You need to combine them with a balanced and healthy diet, and routine exercise, in order to realize the full effects.
Can I drink apple cider vinegar at night?
Yes, it seems drinking apple cider is a good idea not just before or after meals, but before going to bed as well. It will actually help reduce your blood sugar levels and make them more even, which can promote better sleep.
Can I drink apple cider vinegar every day?
Some people swear by apple cider vinegar for weight loss and other health benefits every day. Others suggest that, as it adds acid to your digestive system, large doses or continued use over long periods of time can be somewhat harmful or irritating. Ultimately, using apple cider vinegar for weight loss is something you should discuss with your doctor if you are concerned about long-term health effects, and you may not wish to use it for a prolonged period of time. At the same time, it’s considered far safer for long-term use than many of the drugs and supplements that are available on the market today, and has a track record of use for centuries.
When should you drink apple cider vinegar?
Once you have made sure you won’t have problems using it, you should try drinking it with your meals, either before or after, and even before going to bed at night. That way you will benefit from its action even while sleeping.
What does apple cider vinegar do to your body?
Overall, it balances your body. It helps with your blood sugar, insulin levels, fat percentage; it boosts your metabolism; it even seems to temper your food cravings.
Does apple cider vinegar make you poop?
There is a bit of controversy around this idea. On the one hand, because it’s made from apples, it contains some amount of fiber so it should help you poop. But on the other hand, most of the fiber in apples is in the pulpy flesh, not the juice, and the concentrated nature of the product seems that it can actually delay stomach emptying. The bottom line on this one is that everyone is different, so you’ll need to try it out and see how your body reacts to get the most clear answer to this question.
All in All, Does Apple Cider Vinegar Help with Weight Loss?
If you have been trying to lose weight you probably already know there is no miracle solution to this problem. It doesn’t happen overnight and without effort. If you want to use apple cider vinegar for weight loss in 1 week, you probably won’t see great results. That’s because, like so many supplements and natural solutions, it is only effective in a longer-term plan, and as part of an overall healthy diet and exercise program. Even then, don’t expect huge results. But even losing a few extra pounds in 3-4 months’ time is a good outcome. This is especially true in that drinking a few tablespoons of apple cider vinegar every day isn’t difficult at all. If you also make sure to have a healthy diet and have at least two workouts a week, you will be happy with the results.
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