How to use apple cider vinegar for weight loss? If there is one thing people want to achieve right now, it is to lose weight. Not only does apple cider vinegar help to kill harmful bacteria accumulated in the body, but it can also assist with weight loss and shedding body fat.
Scientific research has shown that introducing a daily dose of apple cider vinegar can work wonders for losing weight. One of the many benefits of using apple cider vinegar as a tool in weight loss is that it works holistically and provides a long-term solution.
We’ve written the following article to guide you through some of the science behind apple cider vinegar as a weight-loss tool. We also provide some actionable and practical advice to kick off your new daily regime.
What is Apple Cider Vinegar?
Apple cider is a resultant liquid of 2 fermentation processes. Apples are used to make apple cider: alcohol. To make apple cider, apples are crushed and mixed with and left to ferment. Then apple cider is used to produce apple cider vinegar.
Specific bacteria are added to the apple cider, and it is again left to ferment. The finished product is a liquid that is highly concentrated in acetic acid. Apple cider vinegar traditionally takes a whole month to make, but with the industrialization of the process, it now only takes a day.
Apple cider vinegar is a sour liquid with an astringent taste and a strong odor. In its purest form, ACV contains 5-6% acetic acid and a pH between 2 and 3.
Most ACV benefits are from the acetic acid component, as it is the active ingredient. ACV can be gotten from most grocery stores. The best ones are the ones with cloudy lumps and strains settled at the bottom. This cloudy bottom is called ‘the mother.’
Can Apple Cider Vinegar Help You Lose Weight?
Now that we have discussed what ACV is and its composition, we are left with the million-dollar question: does ACV work for weight loss?
There is reason to believe that apple cider vinegar helps with weight loss to a certain degree. However, there isn’t enough research done to ascertain its effects because most research that has been carried out on it has had a relatively small sample size, with most having a sample size of less than 200.
However, it is still credible to say it does work since limited researches confirm it. It is significant to note that most of these researches were to ascertain the weight loss effects of acetic acid and not specifically apple cider vinegar. However, since acetic acid is the active ingredient in ACV, these researches are believed to hold credence for apple cider vinegar too.
One such research was popularised in 2009 after 175 people were made to drink a mix containing 1 or 2 spoons of apple cider vinegar daily. After 3 months, those who drank the mixture were noted to have lost some weight and had lower triglyceride levels than the control group.
Another study in 2018 reviewed the impact of a low-calorie diet with apple cider vinegar compared to a low-calorie diet alone in the weight loss journey of 39 people.
Again, it was observed that after 12 weeks, the people that drank apple cider vinegar had lost more weight and had lower triglyceride levels than the group who did not. Lesser weight translates to lower body mass index (BMI), which signifies a healthier body fat ratio in adults.
It is important to note that while these studies indeed confirm that apple cider vinegar could truly be responsible for some degree of weight loss, the small sample size delimits them and the generalizations that could be made from them.
How Does Apple Cider Vinegar Assist with Weight Loss?
Apple cider vinegar uses more than one pathway to attain weight loss. This is possible because acetic acid -a fatty acid- disintegrates into acetate and hydrogen when it enters the body. In the body, it can promote weight loss by:
1. Improving metabolism
the national library of medicine concluded that acetic acid has some beneficial effects on body metabolism. It does this by inhibiting the activation of an enzyme in the liver called AMPK. AMPK is in charge of glucose and lipid synthesis. This inhibitory effect has a hypoglycaemic effect on the body.
2. Reducing blood sugar levels
A study of the effect of acetic acid on random blood sugar was carried out in 2005. The study concluded that both long and short-term acetic acid consumption causes the liver and muscles to absorb more sugar from the bloodstream. This increased absorption causes reduced blood sugar levels, which are linked to weight loss.
3. Decreasing insulin levels
In the same study as above, acetic acid was also found to cause lower insulin levels in the bloodstream. This results in a lower insulin-to-glucagon ratio, linked to healthy weight loss.
4. Burning fat
It has been found that acetic acid in apple cider vinegar helps to burn out fast. It does this by increasing the genes in charge of the liver’s fat-burning ability.
Acetic acid inhibits the accumulation of body fat and hepatic lipids even without altering feeding habits. This proves that, to a small extent, ACV can control weight to a certain degree, even with the junkiest diet.
Although scientists have claimed that it may be inconsiderable if not accompanied by an intentionally low-fat diet, the actual extent to which it does this remains unknown.
5. Reducing fat storage
Apart from the fat-burning capability of ACV, it is also proven to prevent further accumulation and storage of fat in the body.
It does this by up-regulating the genes for PPAR alpha fatty-acid-oxidation-related proteins by AMPK mediation in the liver. This means the liver is made to process fat into other products preventing its storage in the body.
6. Reducing appetite
Research carried out in recent times reveals that there is reason to believe that acetic acid (and apple cider vinegar) may be able to control appetite in people who struggle with appetite, among other reasons for having an unhealthy weight.
One way it does this is by giving the feeling of fullness after eating a small meal. This illusion causes the brain to shut down your appetite, and you stop eating. Another way it does this is by delaying food digestion. When food is digested slowly, you have food in your stomach for a very long time, and you are not prompted to eat too many meals a day.
How To Make An Apple Cider Vinegar Diet?
Now that we have concluded that apple cider vinegar is good for you and your weight loss journey let us discuss how you can incorporate it into your diet.
The best and perhaps the most effective way of ingesting the way to inject ACV is to dilute it in water. Water dilutes the ACV to be too hot for our throat, but the potency remains intact.
It is totally safe when mixed in an appropriate quantity of water. The optimum is to dilute one tablespoon in a glass of water. It is best to start with a teaspoonful in a glass to test your body’s tolerance. You can work your way up from there as your body tolerates but within the safety limit.
The safety limit is to mix no more than 2 tablespoons of ACV in a glass of water. For the best result, take this ACV in water solution 2 to 3 times daily. It is important to stay within this safety limit to avoid risking the harsh side effects of consumption of too much ACV on the body, which include teeth enamel corrosion, throat burns, and abnormally low potassium levels in the bones.
Another way to take apple cider vinegar is to use it as a salad dressing. Apple cider vinegar has a peculiar taste in greens. It increases the palatability of your raw vegetables without altering the organic nature of the diet. It makes it even healthier.
There are ways of taking ACV undiluted, but I would advise against them because they are not safe through and through. One way is to pour ACV into a spoon and drink it directly. However, I strongly advise against this. The side effects begin to manifest within weeks of drinking undiluted ACV. You may suffer burns in your esophagus from just taking undiluted ACV once.
Tablet forms of ACV also serve people who do not like the taste of the substance in water or their food. Tablet forms are relatively safe, but it takes away the natural, DIY effect that apple cider is supposed to give. Furthermore, you risk the possibility of choking on the tablet.
Best Apple Cider Diet For Weight Loss
While ACV itself may be able to do the trick, it definitely helps combine it with other natural weight loss organics. One of the most effective additions to ACV for weight loss is lemon juice.
Like ACV, lemon can promote fullness, hydrate the body, boost metabolism, and ultimately cause weight loss. All you need is a glass of water, a tablespoon of apple cider vinegar with the mother, and half a lemon to make this mixture.
The ACV is dissolved into the glass of water, after which the lemon is squeezed directly into the mixture. The mixture is steered to effectively mix the ACV and the lemon juice in the water. Drink the mixture directly. Repeat this process 2 or 3 times daily for the best result.
Another substance that can be dissolved in the ACV mix is honey. Honey has a variety of benefits ranging from medicinal benefits to skincare. Honey may be the best substance to dissolve in an ACV and water mixture because honey increases the mixture’s effectiveness and greatly improves taste.
When Is The Best Time To Drink Apple Cider Vinegar?
Many people believe the best time to drink Apple cider vinegar is an hour before eating. This improves digestion, kickstarts metabolism, and helps you to lose weight.
Others prefer to drink Apple cider vinegar first thing in the morning. The benefits of drinking with an empty stomach mean it is absorbed into the body much faster, providing you with an early morning kick start to your metabolism.
Some find that the high acidity of the vinegar solution first thing in the morning can give them indigestion, so you may want to eat something light first, such as a slice of toast.
How Often Should I Drink Apple Cider Vinegar?
Given that it is entirely organic, Apple cider vinegar is suitable for daily consumption, provided you stick to the recommended dose of 2 teaspoons per day to avoid any issues.
Some apple cider vinegar fans prefer to give the body a break now and then, so you may wish to take a week break every month or so to allow your body a rest.
What Is The Best Type Of Apple Cider Vinegar To Lose Weight?
It’s essential when using Apple cider vinegar for weight loss benefits that you pick the right one. Not all Apple cider vinegar is created equal. To boost the weight-loss power of your apple cider vinegar, it’s vital to choose one that has not been overly processed and is still in its raw form.
What Is Raw Apple Cider Vinegar?
Raw apple cider vinegar contains an ingredient known as the mother, a cloudy suspension floating in the vinegar. The mother is the main contributor to the associated health benefits and is only found in raw and unprocessed Apple cider vinegar.
Apple cider vinegar is now more accessible than ever. You should be able to find a trusted brand in your local supermarket. Ideally, you need to look for unpasteurized, unfiltered, and organic which will give you the best results for weight loss.
You may be concerned that Apple cider vinegar is not pasteurized, but you shouldn’t. Because of the high acidity levels, any bacteria in the vinegar solution will be killed immediately. The only exception here is for pregnant women, as most doctors deter pregnant women from using unpasteurized products. Always ensure you follow the advice of your medical professional.
What Is The Most Popular Brand Of Apple Cider Vinegar?
When picking a brand of Apple cider vinegar, the choices can be overwhelming, with many brands now on the market. The most popular brand, and one that we recommend on your weight loss journey, is Bragg’s. Not only should this be available in your local supermarket, but it is also widely available online.
Bragg’s provides a high quality and accessible apple cider vinegar that is unpasteurized, unfiltered, and organic, perfect for introducing into your diet.
Are There Any Side Effects To Drinking Apple Cider Vinegar?
Apple cider vinegar is completely safe to consume for adults and children. If you are pregnant, you may wish to avoid Apple cider vinegar because it is unpasteurized. With any natural remedy, you should be aware of any potential side effects before taking it.
Doctors recommend a maximum of 2 teaspoons per day. There could be some potential health implications when consuming more than this, so try and limit your consumption to the suggested dose.
Because of the high acidity of Apple cider vinegar, you should always dilute it before consuming it. The acid contained in the vinegar can irritate the soft tissues inside the mouth and throat, so it is best not to drink independently. Consuming too many acidic foods can also lead to problems with tooth enamel.
After consuming your vinegar solution, you may wish to rinse your mouth but avoid brushing your teeth, as the enamel can become temporarily softened by the acid. The best solution here is to drink with a straw.
If you are taking any regular medications, it is essential to speak with your doctor before beginning a course on Apple cider vinegar. Although it’s rare, it is possible that apple cider vinegar can interact with other regular medications, so it’s best to discuss it first with a medical professional.
I Don’t Like The Taste – Can I Take Apple Cider Vinegar Pills Instead?
We know that Apple cider vinegar is an acquired taste. Some manufacturers provide Apple cider vinegar in capsule form; instead of a liquid, it is in powder.
We would always recommend avoiding these and instead opting for the original liquid solution. We suggest this because some of the beneficial effects of Apple cider vinegar may be lost during the manufacturing of these capsules.
How Long Will it Take You to Lose weight?
What’s important to note is that an Apple cider vinegar diet is not an overnight weight loss solution. As with any weight loss program, losing weight occurs gradually over weeks and months. Any diet that claims to circumvent this should be approached with caution.
The most important thing is to allow it time to work and be consistent. Small regular achievements can lead to a snowball effect, so stick with it!
How Can You Lose Weight Faster?
As we have explained, Apple cider vinegar will not leave you waking up 10 pounds lighter. To kickstart your weight loss journey, it’s best to combine your new regime with regular exercise and a healthy balanced diet of fruits and vegetables rich in minerals and antioxidants.
What is an Apple Cider Vinegar Detox?
An apple cider vinegar detox could be the best thing to speed up your weight loss, and although the body can detox itself, many people introduce a detox to kickstart a change in their diet.
There are many benefits of an apple cider vinegar detox, including:
- Contributing to a healthy immune system
- Managing weight
- Balancing PH Levels in the body
- Improving digestion
- Maintain a good level of gut bacteria
- Removing toxins from the body
- Healthier Skin
How Can You Start An Apple Cider Vinegar Detox?
You will not need a lot of equipment and materials to get started. Firstly, you will need your favorite brand of apple cider vinegar (we recommend Bragg’s), some water, and your choice of sweetener (honey, stevia, or sugar-free syrups work best).
Mix all together in a glass bottle each time before consumption. The recipe is quick and straightforward, so easy to make at home or on the go. If you are pressed for time, you can make a day or two supply in one go.
For an added twist, you could try adding a pinch of cayenne pepper or a dash of lemon juice. Consumed 3 times a day over a week, you should start to look and feel much healthier.
Now you have a complete understanding of what apple cider vinegar is, its benefits, and its uses – should you take it? If you are thinking of introducing apple cider vinegar into your daily routine, make sure you know all the facts and do so under the guidance of a medical professional, if necessary.