For thousands of years, we’ve used apple cider vinegar as a health tonic. There are a number of benefits of apple cider vinegar, and one article cannot stress how important vinegar is.
Some of the main benefits of apple cider vinegar are lowering blood sugar levels, which is the key component of the diet.
So, the question is, how can adding apple cider vinegar to your regular diet help you shed some pounds?
Well, that is the question that we will elaborate, but also provide tips on how to use apple cider vinegar for maximum effect.
Table of Contents
What is apple cider vinegar?
Apple cider vinegar is a fermented liquid, made in a two-step fermentation process.
The first step includes crushing and combining apples with yeast to convert their sugar into alcohol.
The second step includes adding bacteria to the solution to ferment the alcohol into acetic acid.
Traditional production of apple cider vinegar takes about one month, but some manufacturers dramatically speed up the process.
The main active component of apple cider vinegar is the acetic acid, which is the one helping you lose weight. One tablespoon of apple cider vinegar contains just three calories and virtually no carbs.
How apple cider vinegar helps you lose weight?
There are a number of ways apple cider vinegar helps you shed pounds.
Here are all the benefits of apple cider vinegar for your weight:
- Lowers blood sugar levels, and improves the ability of the liver and muscles to take up sugar from the blood 1
- Decrease insulin levels, and reducing the ratio of insulin to glucagon, which favors fat burning 2
- Improves metabolism and increase in the enzyme AMPK, which is responsible for increasing fat burning and decreasing fat and sugar production in the liver 3
- Reduce fat storage, protect you from obesity, and increase the expression of genes that reduced belly fat storage and liver fat 4
- Increase in genes responsible for fat burning, resulting in less body fat buildup 5
- Suppress appetite and centers in the brain that control appetite, which results in reduced food intake 6
- Increase fullness and reduce calorie intake, with studies showing patients consume up to 300 fewer calories in the day 78
If you want to know how much weight you can lose, here is a quick breakdown of results in a study.
According to the results, you can expect up to lose up to 2.6lbs, and see a significant decrease in body fat percentage (0.7%), decrease in waist circumferences (0.5inches), and decrease in triglycerides (26%)
Other benefits of apple cider vinegar
Apple cider vinegar is beneficial for you no matter if you want to lose weight or not. Even when you are happy with your current weight, incorporating apple cider vinegar in your diet can carry a multitude of benefits.
Here are some of the benefits of the miracle beverage.
- Lower blood sugar and insulin, especially when consumed in combination with a high-carb meal. High carb meals can cause a spike in your insulin levels, and apple cider vinegar prevents that from happening 9
- Improve insulin sensitivity, especially in people with insulin resistance or type 2 diabetes. Adding just a touch of vinegar to their meal can vastly improve insulin sensitivity 10. To be more precise, the study showed an improvement of up to 34%
- Lower fasting blood sugar, especially in people consuming a high-protein evening snack. A study showed participants had twice the decrease in fasting blood sugar when compared to those in the placebo group 11
- Decrease cholesterol levels, crucial for people who are at risk of heart diseases, and even at those who already have cardiovascular problems. Studies in diabetic and normal rats showed increase in good cholesterol and reduce in bad cholesterol and triglycerides 12
- Lower blood pressure, with animal studies suggesting vinegar can decrease blood pressure by inhibiting the enzyme responsible for constricting blood vessels 13
- Kill harmful bacteria and viruses in your body, as vinegar has the ability to fight bacteria that cause food poisoning, especially E. Coli. Studies showed just a tablespoon of vinegar can reduce the number of harmful bacteria by up to 90% 14
- Improve symptoms of polycystic ovary syndrome, after taking vinegar for just 90 to 110 days 15. Women in a study showed improvements as resumed ovulation
Kourtney Kardashian backs up vinegar diet
In January 2018, an article by women’s health magazine shared the meal plan of Kourtney Kardashian. And what do you know, apple cider vinegar had a central place on her plate 16.
She wrote that she takes collagen supplements on an empty stomach, and just 20 minutes later, she drinks a glass of water with one tablespoon of organic apple cider vinegar.
She claims that these habits give her a ton of health benefits, affecting how her skin looks, but also how she manages to control and maintain optimal weight. She also takes a tablespoon of ACV before going to bed.
Kourtney believes that apple cider vinegar acts as an appetite suppressant and laxative. And that is how she manages to shed some pounds when needed, and now maintain optimal weight.
As mentioned previously, there are not many studies that prove apple cider vinegar can actually help you lose weight. However, there are studies that show the many other benefits of ACV linked with weight loss and diet program. And when a diet is backed up by a celebrity, it is always a good thing.
Possible side effects
While there are a number of benefits of consuming apple cider vinegar and sticking to a vinegar diet, there are also some possible side effects.
Adding a daily dose of one to two tablespoons of apple cider vinegar is not dangerous. However, sometimes, these side effects might occur.
Your immune system gets worse
Apple cider vinegar is a fermented liquid, which means it packs some probiotics. We all know probiotics are good for our body.
However, if you go over the top with apple cider vinegar, you might push other nutrients from your diet, which is bad for your immune system. As always, the key is in control and balance. Too much of ACV can do harm instead of good for your immune system.
You might feel weak
Same as with your immune system, too much of ACV means you are getting too few calories to function. That creates an imbalance, which will result in fatigue and feeling of weakness.
Instead, try using apple cider vinegar as an alternative to heavier dressing or seasoning for your salad. Instead of a high-calorie dressing, add some apple cider vinegar to your salad, and you reap the benefits of it.
You could lose weight only temporarily
One of the reasons why you can lose weight with apple cider vinegar is you are losing water weight. So, what happens when you replace that water?
Well, the weight comes back on. When you slim down using an ACV diet, the rapid weight loss might end up slowing your metabolism, and make it harder for you to shed more pounds in the future.
Your appetite might increase
Apple cider vinegar is very low in calories, and you might end up hungrier in the long run.
For the moment you are having ACV, you feel full. That is because you’ve consumed a lot of water. However, when you pee it out, you are going to feel hungry.
Vinegar is acidic, and not all people tolerate it well. Some people, who do not tolerate acidic liquids, might experience ulcerative colitis, inflammation in the digestive tract, or any other stomach issues.
How much vinegar to drink?
With all the talk about optimal consumption of apple cider vinegar for your diet, the question remains, how much is enough? Drinking more than the optimal value will not help you lose more weight, despite what any study claims.
With that in mind, a study showed that consuming one tablespoon per day, or 15ml will help you lose approximately 2lbs per day. Doubling that dose will help you lose 30% more weight. It is best to combine the tablespoon of vinegar with 500ml of water.
And if you do not want to drink vinegar with water, there are other ways you can reap the benefits of the weight loss diet. Just take the vinegar neat if your stomach can handle the sour taste. And if you want something sweet, add a teaspoon of honey in your vinegar drink.
Other ingredients you can add to your glass of water and apple cider vinegar include:
- Lemon juice
- Apple juice
- Cayenne pepper
Other ways of using apple cider vinegar include:
- Use it as a salad dressing
- Add to marinades for meat and vegetables
- Mix with green juice
- Stir into soups and stews
- Spray onto popcorn
Some people go through the diet just for a few days, others go for a full month, and some repeat the process a few times per year. What you choose is up to you, depending on how many pounds you want to lose.