Can the super sour, tangy apple cider vinegar help you lose weight?
Well this is exactly why we are here. Let’s find out what’s all the hype about this great potion.
One of the earliest interventions in healing, herbal medication and weight controlling, the use of apple cider vinegar has been there for decades. Apple cider vinegar has a long and rich history. Hippocrates, famously acknowledged as the father of medicine, was believed to prescribe this as a healing potion with honey to cure cough. It was also used to disinfect wounds, kill germs in water and regularly stored in homes to prevent infections.
Before we go towards what modern science says about Apple Cider Vinegar. Let us first know the process through which AVC is made.
How is ACV made?
There are two step fermentation involved in making apple cider vinegar.
In the first process, 1) apples are crushed and mixed with yeast to convert fructose in alcohol. In the 2) next step, bacteria is added to further convert alcohol into acetic acid. This entire process takes up to a month, however some manufacturers do accelerate the process using artificial means.
Acetic acid is the highlight of ACV.
Also known as ethanoic acid, acetic acid is an active ingredient that has a sour taste and gives the ACV its unique odor.
You may find some trace amounts of malic acid as well. Usually when an ACV is assembled only 5 to 6% of acetic acid is used and rest is diluted with water. Its nutritional value does not have any carbs. One tablespoon of apple cider vinegar only has a total of three calories.
Acetic Acid Benefits for Weight Loss
As mentioned earlier, acetic acid is the main highlight of ACV. What makes it a special component for fat loss, is the short fatty acid chains that dissolve as acetate and hydrogen in our body.
Previously there has been multiple animal studies done that suggests that acetic acid in apple cider vinegar aids in weight loss through several ways:
- Balances Blood Sugar Levels: a study conducted on rats showed that acetic acid improved the functionality of the liver and muscles to work through with the sugars in the blood.
- Decreases the insulin level: having a healthy insulin level is much more about having high sugar levels in your blood. People with low sugar levels may also have insulin imbalance which is why having a balanced insulin level in your blood. In the same rat study, it was observed that acetic acid reduced the ratio of insulin to glucagon that favors fat burning.
- Improve your metabolic activity. In another study, a bunch of rats exposed to acetic acid had a significant increase in the AMPK that burns and decreases fat and sugar accumulation in the liver.
- Fat storage is reduced. When obese rats were treated with acetic acid, it showed that they were protected from weight gain and increased the chances of expression of genes that help reduce belly and liver fat. This is also true about burning fat. Fat burning genes are induced by the consistent use of acetic acid.
The result through animal testing’s research have been quite promising, and this is why we are going to look today how Apple Cider Vinegar can help in our weight loss journeys.
1. Apple Cider Vinegar Promotes Fullness
When you are full, you reduce the calories that you take. You will eat less, and that is the best recipe for weight loss as a whole. A small study consisting of 11 people who took a high-carb meal along with apple cider vinegar, had a 55% reduction in lower sugar response one hour after eating. In the same study these same people ended up consuming 200-275 calories less than their daily intake.
In addition to suppressing your appetite, apple cider vinegar also slows down the rate at which the food leaves your stomach. This as a result aids in healthy digestion. This may not be an ideal case for everyone, but the purpose here is to understand that ACV helps with healthy digestion.
2. Apple Cider Vinegar Helps with Body Fat
Consuming a single tablespoon of vinegar each day has very impressive effects on weight and body fat. In a three month study conducted on Japanese adults apple cider vinegar helped in reducing their
- Body fat,
- Decrease in waist circumference,
- Decrease in the percentage of triglycerides (the saturated fat)
Along with this group, the study also had a placebo group that were not given apple cider vinegar but rather simple plain water. The group at the end of the three month trial period gained weight.
3. Helps in Lower Blood Sugar
The evidence is quite convincing when it comes to low blood sugar levels in the body. So far, apple cider vinegar is one of the most significant precursors in controlling type 2 diabetes when it comes to natural remedies. This is especially good for someone who is trying to balance their insulin levels to get their metabolism back. Even if you are not diabetic, you can still benefit from Apple Cider Vinegar. Studies have shown how high blood sugar levels cause aging and other various chronic diseases. If you are struggling in avoiding carbs while trying to lose weight is to get started with 1 tablespoon of apple cider vinegar during your day.
Other Benefits of using Apple Cider Vinegar
- Heart Health is improved with constant use of apple cider vinegar as shown through multiple research. Since genes for fat burning are triggered, we can imply that the fat accumulated in the heart vessels can melt through consistent use of acetic acid. Additionally it also helps with kidney problems.
- Apple Cider Vinegar also improves overall skin health. Previously it has been proven that people with eczema benefit from using ACV. Since our facial skins are already naturally acidic, using topical apple cider vinegar to rebalance the natural pH of our skin, helps with the skin barrier. It is also a significant source of Vitamin C.
- Apple cider vinegar has natural antibacterial properties. Due to this property, it helps in fighting against bacteria. Gargling with apple cider vinegar is yet another way to use ACV to cure sore throat naturally.
Now coming towards How to use Apple Cider Vinegar for Weight Loss
The best way to consume apple cider vinegar for weight loss is to take 1 to 2 teaspoons of raw organic apple cider vinegar which you can easily find in your grocery store, and mix it in one glass of warm water.
If you want to go an extra mile and truly give your body the push, you can also squeeze in a lemon and a pinch of cinnamon for that extra kick for your weight loss. If you do not like the smell of ACV, here is another alternative. You can add a little bit of apple juice to the mix, it can be store bought. Drink it as the first thing in morning.
You can also use ACV in salads and dressings. It is advisable to switch synthetic vinegar with apple cider vinegar.
So Apple Cider Vinegar for the Win?
There is enough research out there to back up the importance of apple cider vinegar in weight loss and its other benefits. Apple cider vinegar is an excellent, safe and not to forget natural way of getting rid of extra pounds. So are you up for the challenge?!
Let us know how your experience has been with ACV and do share if you have any other unique drink or recipe for apple cider vinegar!