For many centuries, apple cider vinegar has been used in medicine to help cure many health conditions.
According to many studies, this substance has various healthful properties, including antimicrobial and antioxidant effects.
What’s more, reducing cholesterol and lowering blood sugar levels.
But, what else can apple cider vinegar do? Can it help you lose weight and get in shape quickly?
In this article, we are going to examine whether this substance can help you lose weight and how to use it the right way.
But first, what is apple cider vinegar?
Apple cider vinegar is a popular home remedy. People have used it for centuries in cooking and medicine.
It is made from apple fruits that have been crushed, refined, and then fermented. Once it is ready, it can be consumed as a supplement or in small quantities.
Apple cider vinegar has high levels of acetic acid as well as other compounds that make it such a useful substance in the field of medicine and cuisine.
Generally, most people take 1 to 2 teaspoons of apple cider vinegar mixed with water or tea.
So, can it help you lose weight?
Short answer, yes, long answer, it depends on how you use it as well as other factors.
The main substance responsible for weight loss in apple cider vinegar is acetic acid.
Keep reading to discover how you can use it effectively for fast results.
Best Vinegar For Weight Loss
There are many types of vinegar, but the most common one is apple cider vinegar due to how easy it is to make it.
Other types include rice vinegar and balsamic vinegar (more on that later).
You can make your vinegar at home using food substances that contain natural sugar.
Of all these types of vinegar, it is only apple cider vinegar that has been found to have effects on weight loss.
Can apple cider vinegar help you lose weight fast?
While apple cider vinegar can be consumed daily, it is only recommended to take one to two teaspoons a day mixed with water or tea.
One thing you need to know is that there is only a small amount of evidence backing apple cider vinegar and how it’s quickly affecting your weight loss journey.
- One of the few studies was published in the Journal of Functional Foods.
In this study, 38 adults participated. The individuals consumed a teaspoon of apple cider vinegar at dinner and lunch while cutting 250 calories every day.
The study found that these adults lost 8.8 pounds in just 3 months.
On the other hand, the placebo group that only cut the same amount of calories but didn’t drink apple cider vinegar only lost 5 pounds within the same period.
- The second study was published in Bioscience, Biotechnology, and Biochemistry.
In which, 144 overweight adults were selected randomly to drink either two teaspoons of apple cider vinegar or a placebo, daily for 12 weeks.
At the end of the study, the group that drank two teaspoons of apple cider vinegar lost about 4 pounds, while those that drank one teaspoon lost slightly over 2 pounds.
Last but not least, those who drank the placebo turned out more overweight than at the beginning of the study.
As you can see, these studies were only done on very small samples, and therefore may not offer a conclusive answer.
However, one thing to note on the second study is that the more you consume apple cider vinegar the more you may lose weight.
So, can apple cider vinegar help you lose weight fast?
The first study shows that if you want to lose weight fast using apple cider vinegar, you should also cut down your calorie intake to create a calorie deficit.
How to slim down using apple cider vinegar?
If the above two studies tell us something, is that adding one to two teaspoons of apple cider vinegar to your daily diet can help you lose some weight after some time.
The acetic acid in the vinegar helps you reduce body fat percentage and reduce your blood triglycerides.
The above studies are two of the few done on humans that show the effects of apple cider vinegar on weight loss.
While the two studies are encouraging, it is clear that additional researches are needed.
What is the best way to drink apple cider vinegar for weight loss?
If you want to lose weight using apple cider vinegar, you need to understand the recommended daily dose.
Generally, vinegar usually helps a person increase the feeling of fullness, thus allowing them to reduce the amount of food consumed in a day.
Based on the above studies, we can see that the best daily quantity is one to two teaspoons a day for 12 weeks.
The best way to consume it is by mixing It with water or tea and then drinking it before meals or blending it with oil to create a salad dressing.
Apple cider vinegar may be more effective in your bid to lose weight when it is used alongside other diets as well as healthy lifestyle changes.
Also, to improve your digestion, and level up your metabolism, try taking apple cider vinegar before heavy protein meals.
This is because the acetic acid in the vinegar increases the acidity of your stomach, helping your body produce more pepsin, an enzyme responsible for breaking down protein.
When to take apple cider vinegar for weight loss?
While the dosage remains the same – one to two teaspoons per day, you can divide this into 2 to 3 doses throughout the day.
The best way is to drink it before meals, so if you usually take three meals a day, that should be before breakfast, before lunch, and before dinner.
Remember drinking apple cider vinegar on an empty stomach maximizes its benefits as well as boosts the digestive functions.
If you drink it after meals, make sure you wait for at least 20 minutes.
However, it is recommended to start with small quantities of apple cider vinegar for belly fat and weight loss.
This is because it can have some serious side effects that we’ll discuss later.
Apple Cider Vinegar Recipe for Weight Loss
As we have mentioned earlier in this article, the best way to drink apple cider vinegar is by diluting it in water.
However, there is a way of consuming it if you want to speed up weight loss.
Drink it with honey.
The ingredients for this solution include a teaspoon of apple cider vinegar, two teaspoons of honey, and a cup of warm water.
Preparing it is easy. Just add apple cider vinegar and honey to a glass containing warm water and mix the solution well. Drink it. Voila!
So, why is apple cider vinegar and honey so effective?
The combination of apple cider vinegar, honey, and hot water has the same effect as the combination of honey, lemon, and hot water.
Apple cider vinegar and honey in hot water work as an antioxidant as well as a detoxifier.
Before taking apple cider vinegar for weight loss, make sure it is completely diluted before drinking.
Other recipes include:
Apple cider vinegar and cinnamon
Ingredients
- 1 tablespoon of apple cider vinegar
- 1 cup of water
- ½ tablespoon Ceylon cinnamon powder
How to prepare?
- Add the Ceylon cinnamon powder to water and bring to boil
- Allow it to cool and then add vinegar
- Stir the mixture well and drink
This recipe works great because the cinnamon in the ingredient adds a pleasant, sweet flavor to the mixture.
It also helps lower the levels of blood sugar, reduces the risks of developing heart disease and other numerous health benefits.
apple cider vinegar with ginger
Ingredients
- 1 Tablespoon apple cider vinegar
- 1/4 Teaspoon ground ginger
- 1 Teaspoon stevia
- 2 Cups of cold water
How to prepare?
- Mix the ingredients together and serve cold.
Combining apple cider vinegar with ginger creates a powerful boost of antioxidants that aids in digestion and weight loss.
This drink can help to combat indigestion, nausea and bloating. Some folks notice a relief in their acid reflux symptoms when they drink this mixture regularly.
Limeade Apple Cider Vinegar Drink
Ingredients
- 1/2 Tablespoons apple cider vinegar
- 1 Tablespoon fresh lime juice
- 1 Teaspoon stevia
How to prepare?
- Mix the ingredients with 2 cups of cold water and serve cold.
Lemon is also important for balancing pH levels and to alkaline the blood.
Lemon aids to prevent kidney stones and it decreases anxiety and depression as it has a calming effect.
Together with apple cider vinegar, you get a double boost of balancing power!
Apple Cider Vinegar Weight Loss Side Effects
Though many natural remedies usually have little risks, you still need to be careful when using them.
Below are some potential side effects of apple cider vinegar for weight loss:
When used with insulin, ACV increases the risk for hypoglycemia
Apple cider vinegar has been touted to help people with type 2 diabetes because it can lower the levels of blood sugar.
However, people suffering from this form of diabetes should approach this substance with caution.
A recent study found that consuming too much vinegar daily reduced the rate of gastric emptying in patients with insulin-dependent diabetes mellitus.
Delayed gastric emptying can make it hard to control the levels of blood sugar in the body, leading to more low-blood sugar problems.
Can cause stomach issues particularly for individuals with gastroparesis
Apple cider vinegar is known for slowing down the emptying process of the stomach, as noted in a study published in the International Journal of Obesity in 2014.
This is perfect if you are looking to extend the feeling of fullness and cut down the number of calories you consume per day, but not perfect if you have gastroparesis. (A condition that occurs when the stomach can not empty itself).
For this reason, make sure you consult your doctor if you are planning to use apple cider vinegar for weight loss but have diabetes.
Esophageal burns
Due to the acidic nature of apple cider vinegar, it could cause some throat irritation. In severe cases, it could lead to burns in the esophagus.
Interaction with other medication
Apple cider vinegar may interferes with specific medicines.
Particularly, with laxatives, diuretics, and insulin. It is recommended to check with a physician before consuming apple cider vinegar.
Reduces the levels of potassium
Excessive intake of apple cider vinegar may lead to decreased levels of potassium.
Which can, in turn, lead to weakness and fatigue, muscle cramps, constipation, or irregular heartbeat.
This can be worrisome to individuals taking medication that also reduces the levels of potassium, like diuretics.
Tooth erosion
As you may know by now, apple cider vinegar is highly acidic, and therefore it can severely damage your tooth enamel.
For these reasons, experts recommend diluting it first before ingesting.
Acidic diets are likely to cause dental erosion. Eroded tooth enamel can lead to sensitive teeth if not treated.
To prevent this from happening, dilute the vinegar before drinking and rinse your mouth with fresh water after consuming it.
Apple cider Vinegar Alternatives for weight loss
Apple cider vinegar, while it can be effective for weight loss, it also has its drawbacks.
And, it will be remiss for us if we did not provide you with some alternatives.
Below are the recommended apple cider vinegar substitutes:
Water
While many people usually take it for granted, water is the best thing you can give your body.
It helps stay hydrated, detoxify your body of any harmful substances, and help you lose weight.
Cold water is usually recommended for weight loss, as it forces metabolism reaction to warm the water and your body temperature and to do this, some calories must be burned.
Green Tea
Green tea has many benefits when it comes to losing weight.
The elements found in this drink – caffeine, and flavonoids – can increase the rate of metabolism, fat oxidation, as well as improve insulin activity.
Researches have shown that people who consumed green tea lost up to 2.9 pounds in just 12 weeks without altering their diet.
White Tea
Another tea that can substitute apple cider vinegar is white tea. Though not as famous as green tea, they both come from the same plant, but different extraction and procession methods.
White tea contains caffeine and catechins such as epigallocatechin gallate, which combine to help increase your body’s metabolic rate.
Apple cider vinegar substitute for cooking
Lemon Juice
Lemon juice or lemon drops play an identical role or incorporate a similar property which may be found in apple cider vinegar.
Also, the juice has good amounts of carboxylic acid.
Lemon juice helps in detoxifying your body, boosts metabolism, focuses on skin quality and helps indigestion which will help you slim down with ease.
White Vinegar
White vinegar has a very sharp flavor.
Although, it will not provide the subdued fruity undertones of apple cider vinegar, it provides a similar level of acidity.
Add a splash of lemon and lime juice if using this substitute in salad dressings or marinades.
Rice Vinegar
Another apple cider vinegar substitute is rice vinegar.
This sort of vinegar is often used in Asian countries.
Additionally, rice vinegar comes up with numerous health advantages like improves digestion, weight loss, lower cholesterol levels, etc.
Final Words – How To Use Apple Cider Vinegar To Lose Weight?
Apple cider vinegar is a common substance that can help you lose weight.
However, additional research is needed to be able to have full confidence in it. Though some studies have indicated that it does help lose weight.
Using apple cider vinegar should be done in moderation to avoid the side effects.
Combined with a balanced nutrition (check out our recommeded weight loss program here) and a workout regimen; you got yourself the perfect recipe for a long-lasting weight loss!
