How To Use Apple Cider Vinegar For Weight Loss (Evidence Based). Can Apple Cider Vinegar Help You Lose Weight?
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The most interesting study on how apple cider vinegar helps with weight loss was published in 2009 in the Bioscience, Biotechnology and Biochemistry journal.
The study found that adding 2 tbsp. of vinegar (such as apple cider vinegar) to your diet for just three months can cause significant weight loss. According to the study, apple cider vinegar can also help you lose abdominal fat (belly fat), reduce waist circumference, and decrease blood triglycerides.
The bottom line is that you just need to consume 2 tbsp. of apple cider vinegar in your diet to help you lose weight and body fat.
How Does Apple Cider Vinegar Make You Lose Weight?
Apple cider vinegar is made from crushed apples, then distilled and fermented. The result is a liquid that is high in acetic acid.
Apple cider vinegar taps into several physiological mechanisms that support healthy weight loss:
1. Apple cider vinegar (ACV) acts as an appetite suppressor
Apple cider vinegar makes you eat less by producing a feeling of satiety sooner.
One research that proved that empirically was a 2005 study published in the European Journal of Clinical Nutrition. Subjects who ate bread with vinegar felt significantly fuller than their counterparts who were fed only bread. The more acetic acid (the primary constituent of vinegar) the participants ingested, the fuller they were.
2. Apple cider vinegar (ACV) controls blood sugar levels to help suppress appetite
Apple cider vinegar prevents uncontrollable sugar spikes and crashes that make you want to nibble between meals. When your blood sugar is stable, it’s much easier to stick to your diet and eat only when your body needs it.
The previously mentioned study also measured blood sugar levels in the vinegar-fed and control group. Participants who were given ACV had significantly lower post-meal blood glucose levels (there was no spike that usually follows a meal high in carbohydrates). Furthermore, those who consumed a higher dose of vinegar, benefited from the effect even 90 minutes after eating. For more information, please read my article on how to use apple cider vinegar for diabetes.
You can get more information on how to naturally control blood sugar in my articles about the best foods to control diabetes, and 7 effective steps to prevent diabetes.
3. Apple cider vinegar (ACV) prevents fat accumulation
Apple cider vinegar stimulates your metabolism and makes you burn fat faster. It contains a lot of organic acids and enzymes that speed up your metabolism and increase the rate at which body fat is burnt.
There aren’t many human studies that would support this explanation. A Japanese study published in 2009 was observing the effects of acetic acid on rats that were fed a diet high in fats. The scientist concluded that the consumption of acetic acid (which is found in ACV) suppressed fat accumulation. ACV can also help you to reduce cholesterol.
4. Apple cider vinegar (ACV) has an impact on insulin secretion to reduce fat storage
Insulin affects fat storage. This hormone is closely linked to blood sugar levels and its secretion is disturbed in people suffering from type 2 diabetes. Scientists suggested that ACV might work in a similar way to some diabetic drugs and could have a potential in controlling diabetes.
5. Apple cider vinegar (ACV) detoxifies the body and improves digestion
When our body gets rid of toxins, all the processes (including digestion and metabolism) become more efficient. ACV flushes the body and helps it use the nutrients from food in the best way possible. It is high in insoluble fiber that absorb toxins and improve bowel movement. You can find extremely detailed information on how to detox your body with ACV in my post on how to make ACV detox drinks.
What Type of Apple Cider Vinegar Should You Use for Losing Weight?
When using apple cider vinegar for weight loss, and to get the most health benefits, it’s important to get ACV that hasn’t been processed and is still in its “raw” form.
Raw unprocessed apple cider vinegar still contains the “mother” which is the cloudy bits that should be floating around the liquid, and retains many of the health benefits of ACV.
Since apples are heavily sprayed with pesticides (apples were at the top of the list of the fruits and veggies with the most pesticides) you need to buy raw, unprocessed, unfiltered and organic apple cider vinegar to enjoy the full health benefits. You can also easily make your own ACV at home.
Any brand of ACV that is unpasteurized, unfiltered and organic can be used for weight loss.
How To Use Apple Cider Vinegar For Weight Loss