How Does Apple Cider Vinegar Help You Lose Weight
How Apple Cider Vinegar (ACV) makes you lose weight
Apple Cider Vinegar (ACV) is made from apples after a two-step fermentation process. At first, apples are crushed and fermented with yeast to convert the sugar into alcohol. In the second step, many bacteria are added to it in order to convert the alcohol to acetic acid. This makes acetic acid, the main active component of the ACV. 15 ml of this magic drink has only three calories and absolutely no carbs.
The ACV is known for its distinctly bitter tangy taste and has been used as a health tonic constantly for many benefits, such as controlling dandruff, acne and even soothing sunburn. Many types of research confirmed that the ACV could lower blood sugar level and aids weight loss.
The Apple Cider Vinegar helps you lose weight in several ways. Such as:
- Suppressing the appetite:
Apple Cider Vinegar suppresses the appetite and promotes fullness, which leads a person to decrease the calorie intake. The studies revealed that people who consume a tablespoon of the ACV daily also end up consuming 200-275 fewer calories daily. The ACV does more than just suppressing the appetite; it also slows down the rate of emptying the stomach.
- Decreasing the insulin level:
When consumed with a high carbohydrate meal such as potato and rice, it significantly lowers the blood sugar level and insulin after eating. In another study, the people with Diabetes Mellitus type 2 or insulin resistance found that consuming vinegar with every meal lowers the insulin sensitivity.
- Improving the metabolism:
The main active ingredient of the ACV is acetic acid. The acetic acid helps to increase the enzyme AMPK, which aids in fat burning and decreases the fat production as well as sugar production inside the liver. Therefore, the ACV also decreases the risk of suffering fatty liver.
- Reducing the fat storage inside the body:
Apple cider vinegar for fat loss: One of the best features of the ACV is that it cuts off the fat storage around the belly and therefore decreases the risk of obesity. The studies concluded that the ACV might boost up the expression of genes, which aids fat burning. The ACV also increases the production of the AMPK which burns out fat from the fat storage.
- Lowers fasting blood sugar and cholesterol level:
A study done with the group of people with Diabetes Mellitus type 2 who took the ACV daily had twice lower fasting blood sugar than the placebo group. It also increases the amount of good cholesterol (HDL) in the body and decreases the bad cholesterol (LDL) and triglycerides. This also aids in improving overall health and weight loss.
- Blocks starch:
One of the most important features of the ACV is its ability to block the digestion of starch. As the ACV stops the digestion of starch, less of it is being broken down into the bloodstream.
How much you need to take Apple Cider Vinegar to lose weight
A Japanese study was done with 144 obese people in three groups. Two of these groups consumed 15ml, and 30 ml of the ACV respectively and the other group had a placebo drink every day for 12 weeks. All of the 144 people were told to restrict their alcohol consumption during the 12 weeks of the time period.
The first group, who consumed 15 ml and 30 ml, had following average result:
|15 ml||30 ml|
|Average weight loss||1.2 kg||1.7 kg|
|Decrease in body fat percentage||0.7%||0.9%|
|Decrease in waist circumference||1.4 cm||1.9 cm|
|Decrease in triglycerides||26%||26%|
The last group who was on placebo drink has actually gained weight by 0.4kg. Their waist circumference had slightly decreased.
From this study, it can be concluded that consuming one or two tablespoons of the ACV daily will help you lose weight.
How much weight loss with apple cider vinegar?
It will reduce your waist circumference, and you can lose overall weight. If you are trying the ACV as a precursor to weight loss, don’t expect a huge change overnight. If you keep consuming the ACV in the long run, you will definitely see some small improvements. The apple cider vinegar works as a helper of losing weight as you need to continue your workout and diet.
How to incorporate Apple Cider Vinegar in your daily diet
How do you take apple cider vinegar to lose weight?
Take 8 ounces of water (1 cup), 30 ml (2 tablespoons) of the ACV, 2 tsp raw apple juice and 1 tablespoon of honey. Just blend all the ingredients and add more honey or water, in order to increase the taste according to yourself. It is the best if you drink the solution with a straw, as it is acidic and can damage your teeth. Drink the solution twice a day, preferably once in the empty stomach and after your dinner to get best results.
You have to remember that, not all the ACV has equal composition. You will not see the desired result if you buy any vinegar available on the market. The organic ACV is the best option to get the maximum result. You can identify the organic one with the “mother” visible on the bottle. The organic ACV is known as the mother of Vinegar and is unprocessed, unheated, untreated, unfiltered and unpasteurized, therefore, is loaded with many nutrients and as well as healthy bacteria. These are helpful for many health benefits.