Apple cider vinegar has recently gained popularity due to its amazing properties and contribution to weight loss. Drinking apple cider vinegar is a great way to take advantage of all the benefits for gut health, including improved overall health and well-being.
However, you might be more interested in how to use apple cider for weight loss.
Taking apple cider vinegar can help you lose weight if used properly. According to one study that examined 39 adults, those who ingested a tablespoon of apple cider vinegar at lunch and dinner while reducing their daily caloric intake by 250 calories dropped 8.8 pounds in 12 weeks1.
Conversely, those who reduced their caloric intake by the same amount while excluding apple cider vinegar only lost 5 pounds.
There are several ways to incorporate apple cider vinegar into your diet. Read on to know more.
What Is Apple Cider Vinegar?
Consuming fruits and vegetables lowers the risk of developing chronic diseases and contributes to better human health2. Among the most consumed fruits is apples.
Made from crushed apples, apple cider vinegar is a type of vinegar that is used as a natural remedy for various health issues.
The production of apple cider vinegar involves two stages of fermentation3.
Apples are chopped or crushed to get apple juice, then mixed with yeast to turn sugar into alcohol. The alcohol is then fermented into acetic acid by the addition of microorganisms.
This primary ingredient gives vinegar its sour flavor and powerful aroma4.
Acetic acid is a short-chain fatty acid that breaks down in your body into acetate and hydrogen, and it is also what gives apple cider vinegar its potential health benefits.
Health Benefits Of Apple Cider Vinegar
Protein enzyme molecules are found in strand-like chains in apple cider vinegar. These chemicals support the regulation of probiotic-induced bacterial growth in the body.
Once the bacteria is gone, your body can concentrate on developing and working properly. The gut has been cleansed of toxins, the skin looks healthier, the immune system is strengthened, and the body is better prepared to fend against illness and disease.
Other potential benefits include:
- Reduces the symptoms of polycystic ovarian syndrome.
Based on a 2013 study, 57% of PCOS-afflicted women who took apple cider vinegar for 90 to 110 days resumed ovulation.
This was probably because their insulin sensitivity had improved5.
- Reduces blood pressure.
Drinking apple cider vinegar may promote heart health and decrease blood pressure6,7.
- Lowers insulin and blood sugar.
Apple cider vinegar has been shown to significantly reduce blood sugar and insulin levels following a high-carb diet8.
If you have type 2 diabetes or prediabetes, you may benefit from this.
- Help you lose weight and body fat.
According to a 2009 study, apple cider vinegar significantly reduces body fat and weight9.
One hundred forty-four obese Japanese adults participated in this 12-week trial and were given a daily vinegar dose of either 1 tbsp (15 mL), 2 tbsp (30 mL), or a placebo beverage.
They were instructed to limit their alcohol consumption but maintain their regular diet and activity levels for the trial.
- It enhances the feeling of fullness and lowers calorie intake.
Apple cider vinegar has been demonstrated to reduce hunger and slow the rate at which food leaves your stomach10.
However, consuming too much of it could also be so uncomfortable that you end up giving up eating for the rest of the day.
- Eliminates harmful viruses and germs.
Studies show apple cider vinegar can fight escherichia coli (E.coli) and staphylococcus aureus bacteria11,12.
How To Use Apple Cider For Weight Loss?
Apple cider vinegar supports intermittent fasting remarkably well. It helps control hunger (during a fast) and lowers blood sugar levels (when you break your fast).
It’s important to remember to select raw, unfiltered apple cider vinegar to get the most health advantages.
Here are some methods that you can use apple cider vinegar for weight loss or maximize other health benefits:
1. Add apple cider vinegar to your salad dressing.
You can mix apple cider vinegar with olive oil. With tomatoes, cucumbers, and leafy greens, it tastes delicious.
Try incorporating dijon mustard, honey, and garlic for a richer flavor.
Add a splash of apple cider vinegar to your favorite stews, sauces, or marinades for more flavor.
2. Add apple cider vinegar to a cup of tea.
If you’re having trouble with the taste, try sprinkling apple cider vinegar in a cup of tea with honey and lemon juice.
3. Add apple cider vinegar to pickled vegetables.
Since it has a mellower flavor than other kinds of vinegar, apple cider vinegar pairs well with spices.
The acetic acid in apple cider vinegar eliminates the microorganisms that might spoil food.
4. Drink apple cider vinegar before eating.
According to a 2010 study, taking two tablespoons of apple cider vinegar with each meal may help prevent sugar crashes and maintain stable blood sugar levels13.
It is essential to consume apple cider vinegar with water. Diluted apple cider vinegar can avoid burning in your mouth and esophagus.
One to two tablespoons (15 to 30 mL) of apple cider vinegar combined with water per day is recommended for weight loss1.
The optimum time to consume this is before meals; spreading it out into 2-3 doses throughout the day is better.
Because of the possibility of adverse side effects at larger dosages, such as drug interactions or dental enamel erosion, taking more than this is not recommended. It’s also advised to test your tolerance with one teaspoon (5 mL) at first.
Side Effects Of Apple Cider Vinegar
There are numerous benefits apple cider vinegar provides for your body. However, it would be best to be aware for other possible side effects.
- Enhances the chance of hypoglycemia.
You should use apple cider vinegar with caution if you have type 1 diabetes.
According to a study, persons with insulin-dependent diabetes mellitus who have diabetic gastroparesis and take vinegar daily had a slower gastric emptying rate14.
More low-blood-sugar episodes could result from delayed stomach emptying because it might be more challenging to control blood sugar.
Talk to your doctor first to incorporate apple cider vinegar into your diet.
- It might burn the throat.
Due to its high acidity, apple cider vinegar may induce throat irritation or, worse yet, esophageal burns15.
Taking apple cider vinegar straight up like a shot could result in acid burns.
- It might cause stomach problems, especially for gastroparesis patients.
The fact that apple cider vinegar slows down the stomach’s emptying process accounts for its supposed ability to control appetite11.
It is not ideal if you have gastroparesis, a condition in which the stomach cannot usually empty itself.
For those with diabetes and gastroparesis, it’s crucial to check blood glucose levels while consuming vinegar periodically.
- It might cause tooth erosion.
A 2014 study discovered that following an acidic diet can cause tooth damage16,17.
Rinse your mouth with plain water shortly after to protect your teeth.
A straw may also be used when consuming water mixed with apple cider vinegar.
- Decrease or deterioration of potassium levels.
Massive doses of apple cider vinegar may cause low potassium levels, resulting in weakness and exhaustion, constipation, cramping, or an irregular heartbeat.
Should You Take Apple Cider Vinegar In The Morning Or At Night?
Drink apple cider vinegar in the morning if you suffer from heartburn and indigestion because you will have more time to digest it.
If you are intermittent fasting, apple cider vinegar will not break your fast. Instead, it can reduce your appetite.
You can have apple cider vinegar at night if you have diabetes or are considered pre-diabetic.
According to research, apple cider vinegar taken at night may help lower blood sugar levels18.
Is Apple Cider Vinegar Safe To Consume Every Day?
Yes. However, in moderation.
It should also be diluted with water or with another base, such as olive oil, for salad dressing. Consuming 1-2 teaspoons of apple cider vinegar daily is ideal.
Never consume apple cider vinegar straight because it is highly acidic and can damage your teeth and esophagus15,16,17.
Avoid consuming significant amounts of apple cider vinegar if you take insulin since it can drop potassium and insulin levels when consumed in large quantities14.
Who Should Consume Apple Cider Vinegar?
Consult your doctor before consuming apple cider vinegar if you are taking any medications, notably insulin or treatments for diabetes.
Since apple cider vinegar naturally reduces blood sugar, it might go too low for you.
Should You Try Using Apple Cider Vinegar To Lose Weight?
You will not lose weight by consuming apple cider vinegar alone, although you may incorporate this with other weight loss programs.
For best results, combine apple cider vinegar with a healthy diet and regular exercise.
1 Anderson S, Gonzalez LA, Jasbi P, Johnston CS. Evidence That Daily Vinegar Ingestion May Contribute to Erosive Tooth Wear in Adults. J Med Food. 2021 Aug;24(8):894-896. doi: 10.1089/jmf.2020.0108. Epub 2020 Dec 9. PMID: 33297831.
2 Koutsos A, Tuohy KM, Lovegrove JA. Apples and cardiovascular health–is the gut microbiota a core consideration? Nutrients. 2015 May 26;7(6):3959-98. doi: 10.3390/nu7063959. PMID: 26016654; PMCID: PMC4488768.
3 Ho CW, Lazim AM, Fazry S, Zaki UKHH, Lim SJ. Varieties, production, composition and health benefits of vinegars: A review. Food Chem. 2017 Apr 15;221:1621-1630. doi: 10.1016/j.foodchem.2016.10.128. Epub 2016 Oct 31. PMID: 27979138.
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6 Na L, Chu X, Jiang S, Li C, Li G, He Y, Liu Y, Li Y, Sun C. Vinegar decreases blood pressure by down-regulating AT1R expression via the AMPK/PGC-1α/PPARγ pathway in spontaneously hypertensive rats. Eur J Nutr. 2016 Apr;55(3):1245-53. doi: 10.1007/s00394-015-0937-7. Epub 2015 Oct 18. PMID: 26476634.
7 Gheflati A, Bashiri R, Ghadiri-Anari A, Reza JZ, Kord MT, Nadjarzadeh A. The effect of apple vinegar consumption on glycemic indices, blood pressure, oxidative stress, and homocysteine in patients with type 2 diabetes and dyslipidemia: A randomized controlled clinical trial. Clin Nutr ESPEN. 2019 Oct;33:132-138. doi: 10.1016/j.clnesp.2019.06.006. Epub 2019 Jul 9. PMID: 31451249.
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11 Yagnik D, Ward M, Shah AJ. Antibacterial apple cider vinegar eradicates methicillin resistant Staphylococcus aureus and resistant Escherichia coli. Sci Rep. 2021 Jan 20;11(1):1854. doi: 10.1038/s41598-020-78407-x. PMID: 33473148; PMCID: PMC7817673.
12 Yagnik D, Serafin V, J Shah A. Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression. Sci Rep. 2018 Jan 29;8(1):1732. doi: 10.1038/s41598-017-18618-x. PMID: 29379012; PMCID: PMC5788933.
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