There is no magic pill that can help you reduce weight without the efforts of regularly working out and following a strict diet. Thankfully, there are hacks that support your weight loss journey. One of the most wonderful hacks for weight loss, a detox drink that you can choose for reducing weight is apple cider vinegar or ACV. While there are many studies that suggest ACV helps reduce weight, you might also find information supporting that there are not many benefits of the same. What is apple cider vinegar and how can you use ACV for weight loss? Read ahead to find more. In this article, we will discuss what apple cider vinegar is, the science behind this ingredient and how it benefits you and your health.
Does Apple Cider Vinegar Help With Weight Loss?
Apple cider vinegar is a detox drink that has been used for thousands of years. While many fitness enthusiasts have recently come across ACV for supporting weight loss, there are still many questions about what ACV is and if it really helps with weight loss. In simple terms, apple cider vinegar is made by fermenting apple juice in two steps. The sugars from the apples are fermented with yeast to create alcohol to which bacteria is added to ferment it to create acetic acid, that is, the main ingredient in vinegar. The main active compound of ACV is acetic acid or ethanoic acid.
Using ACV for weight loss gained a lot of popularity in recent years not only due to scientific research and studies but also because of various fitness influencers. Apple cider vinegar has been promoted as an ingredient that boosts weight loss and helps reduce weight faster with the right diet and workout schedule. Like other supplements for weight loss, ACV works well and without any side effects only when consumed in the right way and in the right quantity. In the next section, we will look at the research-based evidence to support ACV for weight loss and further take a look at how you should incorporate apple cider vinegar into your diet.
Science Behind Apple Cider Vinegar For Weight Loss
If you are on your weight loss journey, you must know that the only way to lose weight is by consuming fewer calories than you burn or entering a calorie deficit. Only consuming ACV may not be beneficial for weight loss. Is there any science behind apple cider vinegar for weight loss or is it just based on common belief? Let us take a look at some of the studies that show evidence for the same.
According to a study in the Journal of Functional Foods, participants who followed a particular diet and workout routine and consumed ACV before lunch and dinner lost more weight over a specific period compared to participants following the same diet and workout schedule who did not consume apple cider vinegar.
It is known that blood sugar level fluctuations tend to lead to sugary food cravings. A study in the Journal of Functional Foods in 2013 and another one from the Annals of Nutrition and Metabolism in 2010 suggest that consuming ACV during meals reduces sugar crashes and it also keeps blood sugar levels in control. This in turn means lower cravings, lower calorie consumption and portion control that helps in reducing weight.
How Should I Consume ACV To Help With Weight Loss?
Now that you have an idea about what apple cider vinegar is and the science behind using it for weight loss, let us talk about ACV consumption and the best way to do so. Before you look at how you should incorporate apple cider vinegar into your diet, you must know in what quantity you must consume the same for the best results and to avoid any potential side effects. You must not consume more than 1-2 tablespoons or 15-30 mL of apple cider vinegar in a day. To avoid irritating your throat or burning the inside of your mouth, you must always dilute ACV in around 200-300 mL of water. When starting out, it is advisable to begin with only 5 mL of ACV a day to make sure there are no negative reactions in your body.
Adding ACV to your diet to help with weight loss is fairly simple. You can either consume it by diluting it in water or adding it to some of the common recipes that you make. Using apple cider vinegar as a salad dressing along with olive oil is a good option as it tastes good with the leafy greens. You can also pickle your vegetables using ACV or drizzle it over steamed veggies. Another way of incorporating apple cider vinegar into your diet to support weight loss is to add a tablespoon to your smoothies.
Other Health Benefits Of ACV Consumption
Other than helping you with your weight loss journey, are there any other health benefits of ACV for your body? Let us find out. Consuming apple cider vinegar in the right quantity has several benefits other than just weight and fat loss. The following are some ways in which ACV consumption benefits your health.
- Lower total cholesterol levels and triglycerides.
- Reduced blood sugar and insulin.
- Better insulin sensitivity.
- Reduced fasting blood sugar.
- Apple cider vinegar has properties that kill harmful viruses and bacteria.
As we conclude our guide on ACV for weight loss, we hope that this article would have helped you know more about apple cider vinegar. This article would have also helped you understand better how ACV supports weight loss and what the other benefits of this powerful drink are. Apple Cider Vinegar is good for fat loss if consumed in the right quantity with the diet and workout suggested for your weight loss journey but expecting results from only a detox drink without a diet and workout routine in place may not be helpful.
Frequently Asked Questions
1. Can ACV be used as a long-term weight loss solution?
Yes, you can use ACV for a long-term weight loss solution if it is accompanied by a healthy diet and regular workout routine.
2. Are there any potential side effects of using ACV for weight loss?
Using ACV for weight loss might have minor side effects on your health like unpleasant digestive symptoms and delayed stomach emptying. Consuming ACV in excessive quantity could cause lower potassium levels and bone loss.
3. How much ACV should I consume each day to lose weight?
If you wish to consume ACV for weight loss, make sure to not consume more than one tablespoon, that is 15-30 mL, twice daily. It is advisable to dilute the same in 8 ounces or 200-300 mL of water.
4. Is it safe to consume undiluted ACV for faster weight loss?
Consuming undiluted ACV can irritate your throat due to the high acidity. It could also strip tooth enamel or burn the inside of your mouth and esophagus. If you experience reflux, the high acidity might bother you when consuming undiluted ACV.