Apple cider vinegar is known for its amazing health benefits, and many people take ACV for weight loss. It is made by mixing apples with yeast that yields the alcohol and later fermented into acetic acid by including bacteria. Besides, ACV also contains water, minerals, vitamins, and a fraction of other acids. It is also known for its effects on weight and body fat. However, there are very few studies that support the impact of ACV on weight loss. Is it really useful in burning body fat? Reading this post until the end can answer several questions on ACV for weight loss.
Apple Cider Vinegar | An Overview
Apple cider vinegar or ACV is a form of vinegar that uses apples. It’s fermented apple juice, to be exact. To make it, you have to crush the apples and expose them to yeast to produce apple cider vinegar. The natural sugar in the apple is fermented to make alcohol in this way (like you would do with wine).
Isn’t it like producing apple cider? Yes, since the procedure is comparable. The difference is that apple cider vinegar is fermented twice: once for alcoholic cider and again for vinegar.
What Makes ACV Popular Among The Users?
Drinking apple cider vinegar, as strange as it can seem at first, has many health benefits, which you can find in this post. Apart from its health benefits, apple cider vinegar also decreases cravings by causing satiety, making it ideal for weight loss and maintaining a healthy lifestyle. Not only that, but apple cider vinegar also has several beneficial nutrients.
Is ACV For Weight Loss Really Effective?
144 obese Japanese adults were given either 1 tablespoon (15 mL) vinegar, 2 tablespoons (30 mL) vinegar, or a placebo drink every day for 12 weeks. Adding 1 or 2 tablespoons of ACV (apple cider vinegar) to your diet will help you lose weight, according to this report. It can also help you burn belly fat and lower your blood triglycerides by lowering your body fat percentage.
This is one of only a few human studies that has looked at the impact of vinegar on weight loss. Despite the fact that the study was fairly large and the findings were promising, further research is required. In another six-week trial, mice fed a high-fat, high-calorie diet gained 10% less fat in the high-dose vinegar group than in the control group and 2% less fat in the low-dose vinegar group.
Apple Cider Vinegar Increase Fullness
Apple cider vinegar or ACV can help you feel fuller, which can help you eat fewer calories. One hour after consuming a high-carb meal, those who took vinegar had a 55 percent lower blood sugar response, according to a small study involving 11 people. They also ate 200–275 fewer calories for the remainder of the day.
Apple cider vinegar is also effective in lowering down the rate at which food leaves your stomach. Besides, it also has appetite-suppressing effects. Regular intake of the apple cider vinegar with a starchy meal significantly delayed stomach emptying in another small study. This resulted in greater feelings of satiety as well as lower blood sugar and insulin levels.
Some individuals with a disease may have its harmful effects. Gastroparesis, also known as delayed stomach emptying, is a common type 1 diabetes complication.
Since it’s difficult to predict how long blood sugar will increase after a meal, timing insulin with food intake becomes a challenge. Taking apple cider vinegar with meals can aggravate gastroparesis as it can lengthen the time food stays in your stomach.
Acetic Acid Of Apple Cider Vinegar Has Several Weight Loss Benefits
Acetic acid is a short-chain fatty acid, and it dissolves into hydrogen and acetate in your body. Besides, some animal studies depict that the acetic acid in apple cider vinegar may promote weight loss in several ways:
Lowers blood sugar levels:
A study on rats shows that acetic acid can improve the ability of the muscles and liver to eliminate sugar from the blood.
Decreases insulin levels:
In the same rat study, acetic acid was also found to reduce the ratio of insulin to glucagon, which might favor fat burning.
Another study on rats exposed to acetic acid showed a boost in the enzyme AMPK, which triggers fat burning and decreases fat and sugar production in the liver.
Reduces fat storage:
Treatment with acetic acid or acetate prevented obese diabetic rats from gaining weight and increased the expression of genes that decreased belly fat storage and liver fat.
In a study, mice were fed a high-fat diet supplemented with acetic acid has shown a significant boost in the genes responsible for fat burning, which led to less body fat buildup.
A different study suggests that acetate may suppress centers in your brain that control appetite, which can lead to reduced food intake.
How To Include Apple Cider Vinegar To Your Diet?
You can consume apple cider vinegar in a variety of ways. You may use it as a salad dressing by mixing it with olive oil. Besides, it is particularly delicious with leafy greens, cucumbers, and tomatoes. Also, you can also use it to pickle vegetables or simply drink them by mixing them with water. Intake of 1–2 tablespoons (15-30 ml) of ACV each day with water is very effective in weight loss. It’s best to consume it in two or three doses during the day, and it’s best to do so before meals.
It’s not a good idea to take more ACV than you need. The higher doses can cause problems like drug reactions and tooth enamel degradation. It’s also a good idea to start with 1 teaspoon (5 ml) to see how you react. Take no more than 1 tablespoon (15 ml) at a time because taking too much at once will make you feel sick. It is important to mix it with water, as undiluted vinegar may burn the inside of your mouth and esophagus.
While taking apple cider vinegar in tablet form may appear to be beneficial, it carries a number of risks. After an apple cider vinegar tablet became stuck in her esophagus, a woman sustained throat burns.
Apple cider vinegar has multifaceted health benefits, including ACV for weight loss. However, it is always recommended to ensure the safe intake of apple cider vinegar for the best results. You can get more health-related posts by visiting our blog section.