Apple cider vinegar has been used as a remedy for thousands of years. In ancient times, it was used to treat coughs and infections. Today, this humble kitchen staple is touted as a weight loss aid, acid reflux remedy and more.
In today’s video, we look at 6 ways adding apple cider vinegar or ACV to your diet can help you lose fat, according to science.
Watch till the end to find out how to incorporate this fermented food into your daily routine.
As always, this video is educational and does not constitute medical advice. We are not doctors.
Weight loss isn’t easy. It takes dedication and discipline to succeed. There are a lot of “miracle” pills or supplements on the market that claim to help you lose weight, but very few are proven to work effectively.
Even worse, most haven’t been properly tested and approved for human consumption. That’s why it’s always better to go with the basics; Eat real food and exercise.
How Apple Cider Vinegar (ACV) Causes Weight Loss
Apple cider vinegar may not be your cup of tea, but it’s certainly worth a try!
1. ACV Makes You Feel Full
A 2005 study (1) published in the European Journal of Clinical Nutrition showed that patients fed white bread soaked in vinegar felt more full than the control group, who were fed the bread alone. Satiety was measured by subjective rating.
Taking ACV before a meal may help you eat smaller portions at mealtime since it’ll help you feel more full before and during the meal.
2. ACV Improves Blood Sugar Levels
The higher your blood sugar, the more you are likely to crave sweet things. Low-sugar and complex carb meals supply your body with constant energy as they take time to convert into glucose. This is what your body prefers, since blood sugar levels are kept in balance.
High-sugary snacks are quick to metabolize and only supply a quick boost of energy. When your blood glucose levels go up and down quickly, your body will crave more sweets. This is why sugar cravings are such a vicious cycle.
When taken with meals with complex carbohydrates, vinegar has an antiglycemic properties, meaning that it can help stabilize blood sugar (2). In fact, vinegar lowered postprandial glycemia (plasma glucose concentrations after eating) by 20% compared to placebo
3. ACV Prevents Fat Accumulation
In another study (3), the dietary acetic acid in apple cider vinegar was shown to reduce total cholesterol and triacylglycerol in the blood. This occurs through the inhibition of lipogenesis (the transformation of energy into fat) in liver and to an increase of faecal bile acid excretion.
4. ACV Impacts Insulin Receptors
Insulin affects the digestion of dietary fat and how it gets used in the body. It also affects how fat is stored.
If insulin levels are high, then the lipases (the enzymes that break down fat) are highly active; if they are low, the lipases are inactive (4). In this last case, fatty acids are made into fat molecules and stored as fat droplets.
In insulin-resistant subjects, vinegar ingestion reduced postprandial glycemia (post-meal blood sugar levels) 64% as compared with placebo values (5). It also improved postprandial (post-meal) insulin sensitivity by 34%, demonstrating that vinegar helps manage insulin levels and insulin sensitivity in diabetic and non diabetic patients.
5. ACV Detoxifies The Body
AVC absorbs toxins in the digestive tract and helps eliminate it. It also prevents toxic buildup by regulating bowel movements. When your body can get rid of toxins efficiently, other processes, like metabolism and digestion, become easier to manage.
6. ACV Reduces Belly Fat & Waist Circumference
A study published in 2009 found that obese people who consumed between 15ml and 30ml of vinegar diluted in 500ml of water daily for 12 weeks experienced reduced belly fat, waist circumference, lower blood triglycerides and weight loss (6):
- 15mL (1 tablespoon): Lost 2.6 pounds, or 1.2 kilograms.
- 30mL (2 tablespoons): Lost 3.7 pounds, or 1.7 kilograms.
How To Take ACV
When possible, always choose an organic, raw and unfiltered vinegar that has cloudy deposits at the bottle of the bottle.
This indicates that it hasn’t been filtered too much, meaning that all the good stuff is still in the bottle.
Here’s how to incorporate more ACV in your diet:
- Start by adding 1 teaspoon of ACV to a cup of water and drink it once a day. Increase the amount of vinegar over time.
- Eventually, you should get to 2 tablespoons of vinegar in your cup of water and drink it 1-3 times a day.
- Take it an hour before a meal as well first thing in the morning to kick-start your metabolism.
ACV is very acidic, so you need to dilute it to protect your teeth, throat and the lining of your stomach. Never drink undiluted ACV!
You can also use ACV as a salad dressing and flavoring in your cooking. Incorporating a little turmeric will also boost your body’s ability to lose weight.
Weight loss is never as simple as just doing one thing. If you want real, permanent results, you need to change your lifestyle.
A healthy weight comes from a balanced diet, daily exercise, proper hydration and getting enough sleep.