Is apple cider vinegar effective for weight loss?

When it comes to nutrition, every few months, there is a new buzz term. A super food. And lately, the talk of the town has been all around apple cider vinegar. Citizens of the internet have been raving about apple cider vinegar uses for weight loss, hailings its health and cleansing properties. 

Covered by various major publications, apple cider vinegar bottles deck the shelves of large grocery stores, coming from a variety of different brands. The visuals are always inviting, coming across as a niche product made specifically for you, the fitness enthusiast.

But how effective is it really? How does apple cider vinegar help in weight loss? We've compiled some information to feed your curiosity, and help shed some light on the various benefits of apple cider vinegar. 

What is apple cider vinegar?

Made with yeast, sugar, and crushed fermented apples, apple cider vinegar (ACV) is a type of vinegar that has soared in popularity due to its nutritional properties and taste. 

It is used in salad dressings, soups, snacks, and is also consumed by itself,  thanks to its tangy flavour profile. Additionally, it has gained popularity for its potential health benefits. Some people use it as a folk remedy for various purposes, such as weight loss.

When purchasing apple cider vinegar, it's advisable to choose raw, unfiltered, and unpasteurised varieties that contain the "mother" — a complex structure of proteins, enzymes, and beneficial bacteria that forms during fermentation. The mother is believed to contribute to the vinegar's potential health-promoting properties.

Benefits of apple cider vinegar in losing weight

A lot of people turn to ACV for weight loss. There have been various studies underlining the benefits. Some of the benefits of apple cider vinegar include:

Sense of fullness

Some studies suggest that acetic acid, a component of vinegar, may help suppress appetite and increase feelings of fullness. This could potentially lead to reduced calorie intake.

Sugar control

One of the benefits of apple cider vinegar for weight loss includes insulin sensitivity, helping to regulate blood sugar levels. Stable blood sugar levels can contribute to better energy levels and reduced cravings for sugary snacks.

Improved metabolism

There is some evidence to suggest that apple cider vinegar might help boost metabolism, which could lead to increased calorie burning.

Better digestion

It has been touted for its digestive benefits, including promoting the growth of beneficial bacteria in the gut. A healthy gut is associated with improved digestion and nutrient absorption.

Does apple cider vinegar help you lose weight?

If you are wondering ‘does apple cider vinegar cause weight loss’, the short answer is yes, it does.

As per a study conducted in 2018, two groups of people were assigned a strict diet, following similar constituents, portions, as well as the same workout and sleep schedule. The only caveat being, one of the groups had to consume apple cider vinegar regularly.

At the end of the study, both groups had lost weight, however, the group consuming apple cider vinegar had lost considerably more weight. 

There have been more studies conducted, but see for yourself how to use apple cider vinegar for weight loss, as every body works in its own way. 

How apple cider vinegar contributes to weight loss

Apple cider vinegar contributes to weight loss in various manners. It goes beyond just filling your stomach. Apple cider vinegar has properties that make it a metabolism booster, allowing for better assimilation of all the food you consume. 

Apple cider vinegar is also great at keeping cravings at bay. It keeps you feeling full, further away from junk food that you may consume out of boredom. 

While it's essential to approach weight loss with a holistic perspective that includes a healthy diet and regular exercise, incorporating apple cider vinegar into one's routine may offer additional support in achieving weight management goals.

As with any health-related practices, it's recommended to consult with a healthcare professional regarding how to drink apple cider vinegar for weight loss.

Health benefits of apple cider vinegar for weight loss

Apple cider vinegar has a plethora of healthy benefits, involving and going beyond weight loss. It also has a lot of auxiliary health benefits that are not directly linked to weight loss but do support it. 

Heart health

Apple cider vinegar is known to be beneficial for your heart. It helps in lowering cholesterol, allowing for better functioning of the heart. Additionally, studies suggest that the antioxidants present in apple cider vinegar may contribute to reducing oxidative stress, promoting cardiovascular health.

pH balance

Apple cider vinegar helps maintain the body's pH balance, allowing for better digestion, and doing away with issues like acidity or gas. The alkalising effect of apple cider vinegar on the body may assist in neutralising excess acidity and promoting an optimal pH level, supporting overall wellness.

Detox support

Apple cider vinegar aids the body's natural detoxification process, flushing out toxic substances that are detrimental to one's health. The acetic acid in ACV may also help stimulate liver function, a key organ in the detoxification process, enhancing the body's ability to eliminate waste and toxins.

Antimicrobial properties

ACV contains acetic acid, which helps the body fight bacterias, protecting its immune system. Its antimicrobial properties contribute to a healthier microbial balance in the gut, positively impacting digestive health and overall immunity.

How to incorporate apple cider vinegar in your daily diet?

No matter how hell-bent we might be upon losing weight, it is always annoying to come up with recipes to include new food items in your diet. That is not the case with apple cider vinegar, as we will tell you various ways you can incorporate it in your diet without much hassle.

Here’s how to take apple cider vinegar for weight loss:

Diluted with water: 1-2 tablespoons of ACV mixed with a large glass of water makes for a quick refreshing beverage.

Salad dressing: Apple cider vinegar can be used as the base for homemade salad dressings. It works best with olive oil, mustard, and herbs for a flavourful dressing.

Sauces: Add apple cider vinegar to sauces or marination for meats or vegetables. The tangy flavour will surely elevate the experience.

Tea: Make a warm beverage by adding ACV to hot water. You can enhance the flavour by adding a bit of honey or cinnamon.

Conclusion

In conclusion, apple cider vinegar is an interesting food item to explore for weight loss. Do try out apple cider vinegar for weight loss. However, as is the case with any new food item, do consult your doctor or nutritionist before you introduce anything new in your diet. Remember to monitor your progress, track dosage, and understand how apple cider vinegar helps your body.

Frequently Asked Question

Can I use apple cider vinegar for weight loss?

Yes, you can incorporate apple cider vinegar into your routine for potential weight loss benefits. However, it's advisable to do so in moderation and as part of a comprehensive approach that includes a healthy diet and regular exercise. Consulting with a healthcare professional before making significant changes to your diet is recommended.

Is apple cider vinegar a proven remedy for weight loss?

There are a lot of studies linking apple cider vinegar to weight loss. However, it is a relatively new trend, with studies still being underway. The jury is still out, but for the time being, it seems to be a hit with enthusiasts.

What is the recommended dosage of apple cider vinegar for weight loss?

There is no standard recommended dosage for apple cider vinegar for weight loss. However, a common suggestion is to start with 1-2 tablespoons diluted in a large glass of water, consumed before meals.

Can apple cider vinegar help reduce belly fat specifically?

While some studies suggest that apple cider vinegar may contribute to overall weight loss, including reductions in belly fat, specific targeting of fat loss in one area of the body is challenging. Apple cider vinegar's potential impact on overall weight loss may contribute to reductions in abdominal fat over time.

How long does it take to see results when using apple cider vinegar for weight loss?

The timeframe to see results can vary among individuals, and it's essential to set realistic expectations. Some people may notice changes in appetite or energy levels relatively quickly, while others may take longer to observe noticeable effects on weight. Consistency in incorporating apple cider vinegar into your routine, combined with a healthy lifestyle, is key.