Can apple cider vinegar help you lose weight? The sour kind of burning taste, can it be a fat burning property? Plenty of questions may come up to you concerning apple cider vinegar if it can be used for weight loss.
To some extent, apple cider vinegar can help you lose weight. It can increase the feeling of fullness making you avoid unnecessary cravings when you stay satisfied for longer.
The presence of appetite-suppressing properties makes apple cider vinegar good for weight loss since it reduces appetite making you eat less.
Some studies show that apple cider vinegar can help to burn fat and significantly cut on your weight. Though most studies were conducted on animals and deep research towards weight loss for humans is needed.
What Is Apple Cider Vinegar?
Apple cider vinegar is a type of vinegar made in a two-step fermentation process. First, apples are cut, crushed and combined with yeast to convert sugar into alcohol.
The second step is adding bacteria to ferment the alcohol into acetic acid. Acetic acid is an organic compound with a sour taste, strong odor and is the main active compound in apple cider vinegar.
Apple cider vinegar is popularly used in salad dressings, food preservation, and chutneys or in washing fruits and vegetables to kill germs.
Can apple cider vinegar help you lose weight?
Apple cider vinegar can help with weight loss in the following ways?
1. Increases the feeling of fullness and suppresses appetite.
Apple cider vinegar can make you feel satisfied for a longer period. Feeling satisfied will help you avoid unnecessary cravings thus limiting your calorie intake.
It can slow stomach emptying thus making the feeling of fullness last for a longer time.
Additionally, apple cider vinegar has appetite-suppressing effects. Those who take it tend to decrease the amount of food they eat and they are also able to overcome the temptation of unnecessary snacking.
This helps reduce the calorie intake thereby leading to weight loss.
2. May help you burn fat and lose weight.
Drinking apple cider vinegar is known for boosting fat burning like how research carried out on obese people proved.
144 obese people consumed 1-2 tablespoons of vinegar every day. They remained on the same diet, the group that took 1 tablespoon lost about 2.6 pounds while the group that took 2 tablespoons every day lost around 3.7 pounds.
The group which didn’t include apple cider vinegar gained 0.9 pounds and got their waist circumference slightly increased too.
3. It has less calories.
Even though it is not advisable to consume it in large quantities, apple cider vinegar has less calories which means you can drink with no worry about gaining extra layers of fat.
Apple cider vinegar has some benefits towards weight loss because it has acetic acid which helps boost fat burning processes.
However it is advisable to take it in small qauntities at a time. 1-2 table spoons in a glass of warm water at a time will be sufficient.
Thus said, apple cider vinegar is not a magic formula to get you burning fat and calories. However, it has a lot of health benefits.
How apple cider Vinegar can help weight loss
The acetic acid found in apple cider vinegar helps weight loss according to studies carried out in animals. These included;
- Improved metabolism; In a study carried out in rats, acetic acid increased the enzyme AMPK which boosts fat burning and decreases fat production in the body.
- Reduced fat storage; in research where rats were fed with meals containing acetic acid increased the genes responsible for reducing belly fat storage as well as liver fat.
- Acetic acid burns fat: A study conducted on mice found out that rats that were fed on a high-fat diet supplemented with acetic acid had an increase in hormones responsible for fat burning which led to less fat in their bodies.
- Suppresses appetite: acetic acid can suppress appetite which is the case with apple cider vinegar too. Reduced appetite means less food intake thus fewer calories consumed.
The results on animal research look promising, however, more research is needed on humans to confirm the effectiveness of acetic acid towards weight loss.
Other health benefits of apple cider vinegar.
Besides weight loss, vinegar has got other health benefits towards the body and they include;
It lowers blood sugar and insulin.
Taking vinegar can improve insulin sensitivity and insulin response by the body. This significantly lowers blood sugar and insulin response.
In a study, vinegar reduced blood sugar by about 30% after a group of 5 people ate 50 grams of white bread.
Generally, apple cider vinegar can improve insulin sensitivity and lowers blood sugar after meals.
Apple cider vinegar improves heart health.
Apple cider vinegar is known for reducing several heart risks. It can lower cholesterol and triglyceride levels and other heart disease risks.
Sadly, these tests were done on animals which means there is no strong evidence of proving heart health in humans and which means more research is needed.
Boosts skin health.
Using apple cider vinegar can help you balance the natural PH of the skin to fight dry skin and eczema.
The anti-bacterial properties in the vinegar help to prevent skin infections like eczema.
Apple cider vinegar can kill harmful bacteria.
Acetic acid which is the main substance in vinegar can kill pathogens including bacteria. That’s why vinegar is used in disinfecting and a natural preservative of food.
How to add apple cider vinegar to your diet.
- You can use apple cider vinegar as a salad dressing to improve the taste of leafy greens and fruits in salads.
- Also, you can mix/add it to water and drink. For health benefits or for medication purposes, you can add 1-2 tablespoons of apple cider vinegar into water and drink before meals.
- You can add apple cider vinegar into a smoothie. Adding a tablespoon works well.
Here are other ways you can add apple cider vinegar into your diet.
The bottom line.
Apple cider vinegar has some benefits towards weight loss, even though they enough to make it solely reliable for weight loss.
In order to achieve sustainable weight loss, you will have to develop a good workout routine and good eating habits. Always combine a proper diet and a weight loss workout plan to get the best sustainable results.
You can check out these articles about foods for weight loss.
Subscribe for weekly insights on faster weight loss and good health.