How to Get Weight Loss Results with Apple Cider Vinegar

Apple cider vinegar (ACV) is popular for its curative and preventative properties. Scientific research also shows that ACV can help with your weight loss goals.

What’s really great about vinegar is that it offers long lasting and holistic solutions especially when it comes to losing weight and improving overall health.

In this article, you will learn how to use ACV to attain weight loss results and boost your wellbeing.

According to a study published in the Bioscience, Biotechnology and Biochemistry journal, drinking 2 tablespoons of vinegar for three months caused a reduction in waist circumference, abdominal fat, body weight and triglycerides. This 2009 study is one of the most important conducted so far on the effects of ACV on weight loss.

What is The Best Type of Apple Cider Vinegar For Weight Loss?

Raw and unprocessed ACV is the best type for weight loss and other health benefits. This unfiltered vinegar still contains the so-called ‘mother’ i.e. the cloudy elements that are seen floating in the liquid. The ‘mother’ is actually the source of all the health benefits provided by ACV.

Apples are some of the fruits with the most pesticides. It is therefore best to buy raw and organic ACV to cut out any potential toxins that may undermine your health. It is also possible to make your own apple cider vinegar at home.

When it comes to the best brand of ACV for weight loss, buy any brand that is organic, unprocessed and unfiltered. Unpasteurized ACV does pose an E.coli risk; this is because the bacteria cannot survive in highly acidic vinegar. However, if you are pregnant you may want to avoid any unpasteurized foods to minimize the risk of harming the baby with a foodborne illness.

How Does Apple Cider Vinegar Work To Make You Lose Weight?

1. Appetite Suppression

Intake of ACV makes you feel satiated therefore keeping you from eating more food. In one study, participants who consumed bread with apple cider vinegar reported feeling more satiated than those who ate bread only. The more vinegar they consumed the fuller they reported feeling, an indication that acetic acid can help to minimize food intake therefore aid in gradual weight loss.

2. Controlling blood sugar levels

In the study mentioned above, participants’ blood sugar levels were measured. Study subjects who consumed ACV demonstrated considerably low blood glucose levels after eating bread i.e. the blood sugar spike that typically occurs after a meal high in carbohydrates was not noted. Those who ingested more ACV maintained low blood sugar levels for up to 90 minutes after the meal.

ACV is especially useful for diabetics as it stabilizes blood sugar levels and prevents a decline in blood sugar, which could cause you to want to snack in between meals. With a stable blood sugar, sticking to your diet becomes much easier as you only eat when you really need to.

3. Regulation of insulin secretion

Insulin plays a significant role in how the body stores fat and regulates blood sugar levels. People with type-two diabetes have irregular insulin secretion. According to some scientific commentaries, ingestion of ACV may work in the same way as some diabetic medication and could therefore aid in controlling this condition.

4. Preventing excessive fat deposits

ACV is packed with enzyme and organic acids that speed up the body’s metabolism to enable you to burn fats faster. This proposition has only so far been tested on laboratory rats and not on humans but the effects can be deduced. In a 2009 study in Japan, the effects of acetic acid on rats fed on a high fat diet were observed. Study findings showed that the consumption of acetic acid slowed down fat accumulation. Regular consumption of ACV can also control and reduce cholesterol.

5. Body detoxification

Toxins in the body tend to hamper key processes such as metabolism and digestion. ACV helps to get rid of these toxins so the body can efficiently assimilate the nutrients from food to be able to perform vital functions.

ACV is packed with insoluble fiber that aid in getting rid of toxins and improves bowel movement, therefore allowing you to feel more energetic to undertake regular exercises.

Why Apple Cider Vinegar Works for Weight Loss

Apple cider vinegar offers a whole range of health benefits. In addition to having anti-microbial properties, it works excellently to detox the body.

ACV has been found to have positive implications for the health of your heart, blood pressure, diabetes, digestion, elimination of kidney stones, as well as fighting acid reflux and free radicals.

Tips for Using Apple Cider Vinegar For Weight Loss

Gradually introduce apple cider vinegar to your diet so you can acclimatize slowly to its taste and effects. Here are some suggestions:

Mix one cup of water with a table spoon of apple cider vinegar and drink it once daily. Gradually, you can increase the number of tablespoons and the number of times in a day that you drink the vinegar mixture.

Scientists studying ACV and weight loss recommend consuming about 2 tablespoons of vinegar and a cup of water each day.

Due to its acidic nature, apple cider vinegar can erode your enamel, throat and stomach lining so you need to dilute it. For extra precaution, drink the diluted ACV with a straw to protect your enamel.

How to Add Apple Cider Vinegar into Your Diet

What’s really great about ACV is its versatility which makes it a wonderful addition to many foods. For example, you can spice up meat or bean soups a notch higher by adding a tinge of ACV once the soup cools down to help maintain the nutrients.

ACV adds flavor to fresh salads especially when combined with olive oil. Alternatively, you can pickle your veggies with vinegar.

The most popular method of incorporating ACV in your diet is adding it to herbal tea or mixing it with water.

Is Honey a Good Addition to the ACV Weight Loss Drink?

If the taste of vinegar is unbearable, feel free to add some honey to your ACV weight loss drink for a better flavor. In addition to tasting good, honey and ACV have many health benefits such as improving joint health, boosting digestive health, alleviating acidic reflux, lowering blood pressure, improving skin conditions etc.

You could also add a mix of apple cider vinegar and honey to a warm cup of tea. Alternatively, you can add ACV to your meals.

How Fast Does ACV Work For Weight Loss?

Apple cider vinegar is not a quick-fix weight loss solution; you will see gradual but permanent changes to your physical outlook. So you need to be patient and maintain perspective of your weight loss goals. You don’t need to lose a lot of weight all at once to know that you are making progress; shedding weight gradually over several months is actually recommended.

The rate at which you lose weight will depend on factors such as genetics and your lifestyle. You cannot consume ACV and continue with an unhealthy lifestyle but still expect to lose weight. To get weight loss results with apple cider vinegar, you need to combine this remedy with real lifestyle changes.

Start by improving your diet by eliminating unhealthy fats and processed foods. Instead, incorporate healthy foods such as coconut oil for weight loss. More importantly, minimize or completely eradicate refined sugar from your diet.

Incorporate potassium-rich foods such as spinach, sweet potatoes, avocados and bananas into your diet to regulate blood pressure and reduce stress.

Commit to exercising five times a week to improve your metabolism. Even just walking 20 to 40 minutes a day will aid in weight loss.

How Often Should You Drink ACV for Weight Loss?

Given that you are looking to minimize food intake for weight loss, it is best to drink your ACV water at least an hour before a meal to trigger the feeling of satiation and also to improve digestion.

It is also a good idea to drink the ACV weight loss drink on an empty stomach as soon as you wake up. Others suggest drinking it after eating to prevent you from nibbling on extra food after your meal.

For best results, try drinking the solution at least 3 times a day. Two tablespoons of ACV per day is enough; you do not need to take more than this amount.

Drinking ACV on an empty stomach or taking in more than the recommended dose may cause nausea or trigger a burning feel in your stomach. If this happens you may want to drink the ACV solution after a meal or reduce the amount you are consuming.

Usually, it is recommended to take ACV regularly for three months to see results. However, it does no harm to take a two-week break before resuming consumption.

Apple Cider Vinegar Side Effects

Apple cider vinegar is a natural remedy and is generally safe for consumption for both children and adults. However, when using this remedy, there are several things you need to bear in mind.

The recommended dose for ACV is 1 to 3 tablespoons daily. Consuming more than this may result in low levels of potassium in the body and could increase the risk of osteoporosis. Also be sure to dilute the vinegar with a cup of water.

Due to its high acidic content, ACV can erode your tooth enamel. To protect your teeth, avoid brushing your teeth soon after drinking ACV; rinse your mouth with water instead. It is also a good idea to drink ACV using a straw.

Consult your doctor before using ACV for weight loss especially if you are on heart or diabetic medication, or are using laxatives or diuretics.