The apple cider vinegar diet – a diet plan that simply involves adding a few tablespoons of apple cider vinegar to your daily diet – may sound like other fad diets that have long since disappeared into obscurity. However, apple cider vinegar is actually a powerful ingredient that has been revered for its medicinal properties for centuries, and research shows that it can help boost metabolism, improve fat burning and support satiety to promote long-term weight loss. duration.
So how do you use apple cider vinegar for weight loss? And what exactly is the apple cider vinegar diet? Here’s what you need to know.
What is the apple cider vinegar diet?
With so many positive reviews of the apple cider vinegar diet and the diet before and after the apple cider vinegar diet, you may be wondering what this popular diet plan entails and how it can affect your health.
As the name suggests, apple cider vinegar (LCA) is a key component of the apple cider vinegar diet plan. Apple cider vinegar is a type of vinegar made from apple cider that has undergone fermentation, resulting in a lower end product in calories and sugar, plus full of probiotics that stimulate the gut and healthy enzymes.
There are several different versions of the organic apple cider vinegar diet, but it is usually a very simple concept that involves consuming 1-2 tablespoons of apple cider vinegar, before or with each meal. Not only can this keep you feeling fuller for longer, but some also claim that it can stimulate your metabolism, speed up fat burning, and keep your blood sugar level constant to minimize hunger.
There are also other dietary variations, many of which combine apple cider vinegar with other ingredients used for weight loss. For example, some suggest following a diet with apple cider vinegar with Garcinia cambogia, a tropical plant species that has been well studied for its ability to reduce appetite and prevent weight gain.
In the diet with apple cider vinegar and Garcinia cambogia, the two are used together in an effort to amplify the results and accelerate weight loss. Meanwhile, with the apple cider vinegar and honey diet, an apple cider vinegar drink mixed with honey is consumed before meals, often with other ingredients such as spices or fruit juice added to the mixture.
Why apple cider vinegar works for weight loss: 4 benefits
1. Improves satiety
People often use apple cider vinegar for weight loss due to its strong impact on satiety and appetite. In fact, a study published in European Journal of Clinical Nutrition showed that eating apple cider vinegar with white bread not only lowered blood sugar levels, but also increased the feeling of satiety.
Another study by Arizona State University found that eating vinegar during meals reduced your caloric intake by 200-275 calories throughout the day, which could be incredibly beneficial for weight loss.
2. Stimulates fat burning
When combined with a healthy diet and regular exercise, there is no doubt that apple cider vinegar leads to weight loss and increased fat burning. Animal models show that acetic acid, one of the main compounds found in apple cider vinegar, can help block the accumulation of body fat by modifying several specific genes and proteins involved in fat storage.
Similarly, a study in Aichi, Japan, found that consuming 15-30 milliliters of vinegar daily led to significant reductions in abdominal fat, body weight, and waist circumference compared to a control group.
3. Stabilizes blood sugar
One of the hallmarks of low blood sugar is hunger and increased appetite. As your blood sugar levels begin to drop, symptoms of hypoglycemia such as hunger, fatigue, and weakness may begin to set in.
Fortunately, adding an apple cider vinegar to your daily routine can help stabilize your blood sugar to prevent sudden growths and accidents. One study found that eating apple cider vinegar helped reduce blood sugar levels after meals by 31%. It has also been shown to improve insulin sensitivity, allowing the body to use insulin more effectively to optimize blood sugar control.
4. Increase metabolism
In addition to decreasing your appetite and food intake, apple cider vinegar can also support weight loss by increasing your metabolism and increasing the number of calories your body burns each day.
For example, an animal study by the Central Research Institute found that certain apple cider vinegar compounds were effective in activating AMPK, a type of enzyme involved in metabolism and energy levels.
Diet plan with apple cider vinegar
Although there are several variations of the apple cider vinegar diet, it generally involves drinking a small amount of apple cider vinegar before each meal.
So how much apple cider vinegar should I drink to lose weight? Most people recommend drinking 1-2 tablespoons of water before each meal; however, it is best to start with a lower dose and increase it gradually to make sure you can tolerate it.
In addition to losing weight, adding a few servings of apple cider vinegar to your daily diet can also help improve your insulin sensitivity, lower your cholesterol, lower your blood pressure, and prevent your acid reflux symptoms.
Dietary drink recipe with apple cider vinegar
If you are not a fan of eating apple cider vinegar as it is, there are many different apple cider vinegar recipe options that you can try instead. These usually involve mixing ACV with a little water, juice and a mixture of herbs and spices to enhance both the flavor and the health benefits of the final product.
For starters, try Dr. Ax’s Secret Detox Drink, which is made from apple cider vinegar, lemon juice and hot water, along with some ginger, cinnamon, cayenne pepper and raw honey. All of these compounds contain powerful medicinal properties that work together to support better health.
Other ways to use ACV
In addition to the consumption of apple cider vinegar, there are many other possible uses of apple cider vinegar to consider.
For example, apple cider vinegar can be used to make sauces, marinades and salad dressings, all of which can be enjoyed as part of a healthy diet and rounded with Braggs apple cider vinegar.
Apple cider vinegar pills are also available as a quick and convenient way to get your ACV dose. However, research is limited on the effects of apple cider vinegar capsules and it is unclear whether or not they can boast the same health benefits.
In addition to weight loss, apple cider vinegar can also work for:
- Whiten your teeth
- Kill insects and fleas
- Treat poison ivy
- Improve circulation
- Heal warts
- Promote skin health
- Relieves sunburn
Risks and side effects
So what are the side effects of eating apple cider vinegar? And can you drink apple cider vinegar every day?
Due to its acidity, some of the most common side effects of the apple cider vinegar diet include erosion of tooth enamel and burning of the throat or skin, especially if consumed in large quantities. To reduce the risk of side effects, it is important to keep your intake in moderation and always dilute apple cider vinegar with water before consumption. As a general rule, each tablespoon should be mixed with about one cup of water.
For some people, eating apple cider vinegar can cause negative symptoms, such as nausea or digestive problems, especially in the beginning. Be sure to start with a low dose and increase gradually to assess your tolerance.
It may also not be recommended for people taking diabetes medication, as it may lower your blood sugar and interfere with your medication. If you notice any side effects or concerns, it is best to consult your doctor to determine the best course of treatment for you.
Finally, keep in mind that your diet plan is unlikely to be effective if it is not associated with a nutritious, complete diet and a healthy lifestyle. Although stroke may help to amplify the results, it should not be seen as a quick fix for weight loss per se.
- The apple cider vinegar diet involves consuming 1-2 tablespoons of apple cider vinegar before each meal.
- In some cases, it can be combined with other ingredients; The diet with Garcinia cambogia and apple cider vinegar, for example, is another popular option and many people also use honey and apple cider vinegar for weight loss.
- Apple cider vinegar can help promote weight loss by increasing metabolism, sustaining satiety, stimulating fat burning and stabilizing blood sugar levels.
- There are plenty of detox drinks and apple cider vinegar recipe ideas for belly fat, which makes it easy to squeeze a few servings throughout the day.
- Apple cider vinegar pills are also available, although it is unclear if they could have the same impact on health.
- To maximize the weight loss results of your apple cider vinegar diet plan, make sure you combine LCA with a balanced diet and a healthy lifestyle.
Read more: Kvass: a fermented beverage with many probiotic and anti-cancer benefits