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Apple Cider Vinegar for Weight Loss: How to Use & Benefits
Apple cider vinegar is a remedy that has been widely popular for its benefits, such as improving gut health, enhancing metabolism, and curbing appetite. It is a natural agent for managing weight. [1] This article covers the benefits of apple cider vinegar for weight loss, recipes, and potential side effects from overconsumption.
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How Does Apple Cider Vinegar Help With Weight Loss?
Limited studies and research back the claim that apple cider vinegar promotes weight loss. However, it is widely believed to have health benefits and properties for curbing appetite and burning body fat. [2]
How Much Apple Cider Vinegar To Drink For Weight Loss?
Taking about 1-2 tablespoons of apple cider vinegar once daily for a few months may provide weight loss results. However, you should combine it with good lifestyle habits, including a good diet and regular exercise.
How To Use Apple Cider Vinegar For Weight Loss?
You can include apple cider vinegar in your routine diet in several ways. These include:
- Apple Cider Vinegar Diluted in Water:
Apple cider vinegar is strongly acidic. Therefore, it is best to dilute and drink it for weight loss. Mix about 15-20 ml of apple cider vinegar in about one litre of water, and drink it 30 minutes before each meal.
- Apple Cider Vinegar Detox Drink:
Preparing a detox drink with apple cider vinegar helps remove toxins from the body and regulates blood sugar. [3] You can prepare the detox drink by adding 15-20 ml or two tablespoons of apple cider vinegar to one litre of water. Add natural weight loss-friendly ingredients such as ½–1 teaspoon of ground ginger, ¼ teaspoon of cinnamon, some black pepper, about 5ml lemon juice, and 1 teaspoon of raw honey.
- Apple Cider Vinegar Salad Dressing:
Using apple cider vinegar as a salad dressing helps with weight loss by breaking down fats so that your body can utilise them rather than store them. To prepare a dressing, take two tablespoons of apple cider vinegar, add one tablespoon of extra virgin olive oil and ½ spoon of mustard sauce. The dressing is ready to give your salad a tangy flavour and boost your metabolism fast.
- Apple Cider Vinegar Smoothies:
Do you want to include apple cider vinegar in your diet plan but don’t like its strong and tangy taste? Well, here is what you can do. Prepare a smoothie, because ACV tastes mild in the form of smoothies. This form can promote weight loss, improve gut health and resolve digestive issues. To prepare a smoothie, blend some spinach leaves, add 1 tablespoon of apple cider vinegar, 2 tablespoons of yoghurt, diced avocado (optional) and some water. You can add salt and pepper to your taste.
- Apple Cider Vinegar With Green Tea:
One of the best ways to consume apple cider vinegar in your morning routine is by adding a spoonful amount of apple cider vinegar to your green tea. It will flush the toxins out, aid fat burn for weight loss, and help curb appetite.
- Apple Cider Vinegar With Lemon Juice & Honey:
Prepare a mix of equal quantities of apple cider vinegar, lemon juice and honey. You can consume it with warm or lukewarm water to aid digestion, boost immunity, and support weight management.
Please note that all the above methods will help to support your weight loss journey provided they are combined with weight management lifestyle changes, such as a good diet, regular exercise and avoiding junk and harmful substances (processed foods, smoking, drinking).
Benefits Of Apple Cider Vinegar For Weight Loss
The apple cider vinegar, prepared from fermented apples, offers a wide range of benefits for its acidic properties. Let’s learn about them:
- Promotes Fullness:
The acetic content in apple cider vinegar may increase feelings of fullness. It also reduces appetite and calorie intake, thereby boosting weight loss.
- Improves Metabolism:
Consuming apple cider vinegar before meals can help alkalise the body and curb the cravings, thus promoting metabolism.
- Regulates Blood Sugar Levels:
Apple cider vinegar can slow down the absorption of sugar into your bloodstream, thus regulating blood sugar levels and benefiting those trying to lose weight.
- Reduces Fat Storage:
Apple cider vinegar prevents fat storage in the body. When combined with a restricted diet, it may help promote weight loss.
- Detoxifies the Body:
The acidic nature of apple cider vinegar makes it a perfect detoxifying agent. Taking apple cider vinegar before meals helps release harmful toxins from the body.
- Reduces Water Retention:
The composition of apple cider vinegar makes it an ideal agent for preventing or controlling water retention in the body.
Apple Cider Vinegar For Weight Loss Side Effects
Because of its strength and strong acidic properties, one should be mindful of consuming apple cider vinegar for the long term. There are some side effects from ACV when not consumed carefully.
- Digestive Issues:
Excess consumption of apple cider vinegar can lead to digestion issues, such as acid reflux, nausea and irritation in the stomach.
- Low Potassium Levels:
Consuming a high dose of ACV in the long term may lower the potassium levels in the body and can result in symptoms like muscle weakness and paralysis.
- Drug Interactions:
It can show adverse effects if a person is on certain medications, including diuretics and heart health drugs. Therefore, always consult a healthcare professional before consuming ACV if you are on any medication.
- Tooth Decay:
Apple cider vinegar is strongly acidic and can erode enamel from the tooth. Therefore, one should adequately dilute it before consumption.
- Skin Burns:
Directly consuming undiluted ACV can cause skin irritation, including burns.
- Throat Irritation:
Consuming undiluted apple cider vinegar may lead to throat irritation, as it is a strong acid. [4]
- Osteoporosis:
Overconsumption of undiluted apple cider vinegar may also cause calcium loss in bones.
- Esophageal Burns:
Its acidic composition may also lead to burns in the esophagus.
Takeaway
If you are trying to lose weight, consider including apple cider vinegar in your diet for its weight loss-aiding properties. Remember, weight loss is not just about one ingredient. it’s a lifestyle change one must follow, including the right exercise, diet, and lifestyle habits. If you wish to speak to a professional who can help you with weight loss conside. calling us today!
Frequently Asked Questions
Drinking apple cider vinegar before meals is best for maximum weight loss benefits.
Apple cider vinegar can help reduce belly fat when combined with routine exercise and lifestyle changes.
Yes, both are good ingredients for supporting weight loss. However, one must practice good lifestyle habits for managing weight.
Yes, these can support weight loss, provided you diligently exercise.
Both Kombucha and apple cider vinegar are acidic and have gut-related benefits if ingested in controlled amounts. Apple cider vinegar is an easy and more practical option for regular use.
Taking apple cider vinegar 45 to 60 minutes before any meal is ideal.
Take one tablespoon of apple cider vinegar before meals. Be sure to follow good lifestyle practices like exercising regularly and avoiding junk, processed or harmful foods.
Apple cider vinegar, exercise, proper diet, and lifestyle changes may give you notice-worthy results in just 2 months.
Apple cider vinegar alone is not enough. Healthy weight management, including exercising and a proper weight loss diet, can help you reduce up to the desired level.
Yes, apple cider vinegar may aid in weight loss if combined with healthy weight management habits, including exercising and a proper diet.
No, using white vinegar instead of apple cider vinegar is not recommended.
Yes, you can drink filtered apple cider vinegar for weight loss.
Yes, if paired with exercise or yoga and a weight-loss diet.
You can include a tablespoon of apple cider vinegar in your green tea.
Limited or no data suggests if castor oil, along with apple cider vinegar, can aid weight loss.
Generally, unfiltered apple cider vinegar is better for weight loss than filtered apple cider vinegar.
Drinking raw apple cider vinegar for a day or two is okay. However, professionals do not recommend drinking it for a longer duration, as it can cause side effects, such as irritable throat, esophageal burns, and others.
Yes, it is a simple yet easy weight-loss drink. However, for results, one should always rely on routine exercise and the proper diet.
Experts do not recommend drinking apple cider vinegar daily for a prolonged period. Consult with your doctor if you want to set up your weight loss journey.
Taking apple cider vinegar in the morning rather than at night is more suitable.
