Is Apple Cider Vinegar Effective for Weight Loss

Like the famous adage “an apple a day, keeps the doctor away”, we can coin another: “an apple cider drink a day keeps the fat away”. We all know that apples are rich in vitamins, minerals, and antioxidants.

So the offshoot, apple cider vinegar, has gained tremendous popularity among health enthusiasts. After all, it has several advantages. Let’s explore them. 

Apple Cider Vinegar – An Overview

Apple cider vinegar is apple juice with a two-step fermentation procedure to transform into vinegar. Mashed apples are first combined with yeast and unrefined sugars to make alcohol. The alcohol is then fermented into acetic acid by the addition of microorganisms.

Read more: Apple Cider Vinegar – Nutrition, Benefits, & Side Effects

Acetic acid, the apple cider vinegar’s main active element, has a distinct odour and is well known for reducing belly fat and suppressing body fat buildup.

The Latin word acetum, which means vinegar, is where the term “acetic” first appeared. 5-6% of apple cider vinegar is acetic acid. There is also water and little amounts of other acids, like malic acid.

Apple Cider Vinegar and Weight Loss

For thousands of years, compounds containing vinegar were used for their alleged therapeutic benefits. For example, they were used as an antibiotic to boost strength, for “detoxification,” and even as a therapy for scurvy. However, apple cider vinegar has recently been acknowledged for weight loss.

According to a study on the relationship between apple cider vinegar and weight loss, the acetic acid created during the beverage’s fermentation process can help reduce hunger and burn fat. 

The following are some advantages of apple cider vinegar that make it excellent for weight loss:

Reduced Sugar Response and Increases Satiety

Apple cider vinegar may help people consume fewer calories by encouraging satiety. One hour after eating, there is a 55% reduced blood sugar response when vinegar gets ingested with a high-carb meal.

As a result, the rest of the day’s caloric intake decreases by 200–275 calories. In addition to lowering appetite, apple cider vinegar also slows the rate at which food leaves your stomach.

Low-Calorie Drink

A tablespoon of apple cider vinegar provides just three calories, no fat, and little carbohydrate. Therefore, it doesn’t significantly increase the calories consumed when looking at the calorie-in, calorie-out relationship.

Additionally, since there aren’t additives, you don’t need to watch out for too much sugar that could hinder your efforts to lose weight.

Reduces Fat Buildup

According to a study, acetic acid, which makes up the majority of this vinegar, prevents fat buildup.

As a result, it lowers the chances of weight gain and may prevent the development of metabolic syndrome.

The HealthifyMe Note

Apple cider vinegar’s main ingredient that gets ingested is acetic acid. To combat body fat, it speeds up your body’s metabolism. Its boosting metabolism and hunger-crushing ability are well-known for supporting weight loss.

What is the Recommended Amount of Apple Cider Vinegar?

Apple cider vinegar widely supports weight loss, but it doesn’t mean we go insane with it.  Start with 1 or 2 teaspoons of apple cider vinegar diluted in water when drinking it. Then, you can gradually increase the amount to 1-2 tablespoons daily. The optimal time to consume apple cider vinegar is one hour before meals.

If drinking vinegar makes you uneasy, consider incorporating it into your meals instead. For example, add a tablespoon of apple cider vinegar to your smoothie, or you can drizzle it over a salad or steamed vegetables. 

Since apple cider vinegar has a high acidity level, you should always dilute it with water or have water right after drinking it to prevent enamel damage. 

How Does Too Much Apple Cider Vinegar Affect You?

High intake or more than 2-tablespoons of apple cider vinegar daily for a longer duration can lead to several health complications. 

• Vinegar’s high acidity can cause or aggravate acid reflux for certain people.
• Diabetes patients with altered insulin levels may experience hypoglycemia if they take a lot of the medication consistently over time.
• Large doses of apple cider vinegar may include excessive amounts of acid, which some people with chronic renal disease may not be able to process.
• People who take diuretics, such as those included in drugs for high blood pressure, must be cautious about how much apple cider vinegar they ingest.

Recipes to Try for Weight Loss

Apple Cider Vinegar Smoothie

• Serving: 1
• Preparation time: 5 minutes

Ingredients

• Apple cider vinegar: 1 tbsp
• Water: ¼ cup
• Apple peeled and sliced: 1 cup
• Avocado: 2 tbsp

Method

• Blend the two fruits and apple cider vinegar in a blender.
• Serve chilled.

Cucumber Tomato Salad

• Serving: 6
• Preparation time: 15 minutes
• Marinade time: 2 hrs

Ingredients

• Cucumber, thinly sliced: 2-3
• Tomatoes, chopped: 3
• Water: 1 cup
• Apple cider vinegar: ½ cup
• Salt: A pinch
• Pepper: 1 tsp
• Olive oil: 1 tsp
• Parsley chopped: ¼ cup
• Onion, thinly sliced(optional): ½ cup

Method

• Put the vegetables in a bowl. 
• Whisk water, vinegar, salt, pepper, and oil together.
• Pour the liquid mix over the vegetables and combine. 
• Keep it in the refrigerator for a minimum of 2- 3 hours, and drain it with just a few tablespoons of the remaining liquid. 
• Add the herbs. Serve and enjoy!

Pickled Vegetables With Apple Cider Vinegar

• Serving: 4
• Preparation time: 15 minutes (Prep time does not include refrigeration time.)

Ingredients

• Yellow summer squash: 2
• Water: 4 cups
• Cucumber: 1
• Salt: 4 tbsp
• Carrot: 1 medium-size 
• Red radish: 10
• Thyme: 4 stems
• Garlic cloves: 2 (finely diced)
• Apple cider vinegar: 1½ cups
• Coriander seeds: 1 tsp
• Lemon juice: 2 tbsp

Method

• Slice the cucumber and squash after washing the vegetables.
• Add two tablespoons of salt to the strainer with your sliced vegetables. Drain and let it sit for 30 minutes. 
• Wash the vegetables inside the strainer with plenty of water. 
• Meanwhile, peel and cut the carrot and radishes, then mix with the squash and cucumber. 
• Add 1-2 stems of thyme, some garlic, and coriander seeds to each jar. Fill the jars with the veggies, leaving a ½-inch space from the top. 
• To prepare the vinaigrette, boil four cups of water with vinegar and 2 tbsp of salt. Cook until the salt gets completely dissolved.
• Pour the vinaigrette over the vegetables in the jars until the liquid covers them.
• Cover it and let it chill for 24 hours before serving. 

The HealthifyMe Note

Health influencers vouch for the effectiveness of ACV in weight loss. However, it does not immediately promote weight loss. It must get paired with a calorie deficit diet or a weight loss-friendly diet to get the maximum results. What must be noted is that ACV might make you eat less. Including apple cider vinegar as a weight-loss drink is simple. Make sure to have a tablespoon of this beverage before breakfast. Be careful not to consume more than two tablespoons and remember to have it diluted. 

Conclusion

Apple cider vinegar is like a magic potion for shedding pounds. Consuming apple cider vinegar in the right amounts and with caution provides various advantages.

According to several scientific studies, apple cider vinegar, especially when combined with calorie restriction, can assist people in achieving their desired weight goals.