Like the famous adage “an apple a day, keeps the doctor away”, we can coin another: “an apple cider drink a day keeps the fat away”. We all know that apples are rich in vitamins, minerals, and antioxidants. So the offshoot, apple cider vinegar, has gained tremendous popularity among health enthusiasts. After all, it has several advantages. Let’s explore them. Show
Apple Cider Vinegar: An OverviewApple cider vinegar is apple juice with a two-step fermentation procedure to transform into vinegar. Mashed apples are first combined with yeast and unrefined sugars to make alcohol. The alcohol is then fermented into acetic acid by the addition of microorganisms. Acetic acid, the apple cider vinegar’s main active element, has a distinct odour and is well known for reducing belly fat and suppressing body fat buildup. The Latin word acetum, which means vinegar, is where the term “acetic” first appeared. 5-6% of apple cider vinegar is acetic acid. There is also water and little amounts of other acids, like malic acid. For thousands of years, compounds containing vinegar were used for their alleged therapeutic benefits. For example, they were used as an antibiotic to boost strength, for “detoxification,” and even as a therapy for scurvy. However, apple cider vinegar has recently been acknowledged for weight loss. According to a study on the relationship between apple cider vinegar and weight loss, the acetic acid created during the beverage’s fermentation process can help reduce hunger and burn fat. The following are some advantages of apple cider vinegar that make it excellent for weight loss: Reduced Sugar Response and Increases SatietyApple cider vinegar may help people consume fewer calories by encouraging satiety. One hour after eating, there is a 55% reduced blood sugar response when vinegar gets ingested with a high-carb meal. As a result, the rest of the day’s caloric intake decreases by 200–275 calories. In addition to lowering appetite, apple cider vinegar also slows the rate at which food leaves your stomach. Low-Calorie DrinkA tablespoon of apple cider vinegar provides just three calories, no fat, and little carbohydrate. Therefore, it doesn’t significantly increase the calories consumed when looking at the calorie-in, calorie-out relationship. Additionally, since there aren’t additives, you don’t need to watch out for too much sugar that could hinder your efforts to lose weight. Reduces Fat BuildupAccording to a study, acetic acid, which makes up the majority of this vinegar, prevents fat buildup. As a result, it lowers the chances of weight gain and may prevent the development of metabolic syndrome. The HealthifyMe NoteApple cider vinegar’s main ingredient that gets ingested is acetic acid. To combat body fat, it speeds up your body’s metabolism. Its boosting metabolism and hunger-crushing ability are well-known for supporting weight loss. What is the Recommended Amount of Apple Cider Vinegar?Apple cider vinegar widely supports weight loss, but it doesn’t mean we go insane with it. Start with 1 or 2 teaspoons of apple cider vinegar diluted in water when drinking it. Then, you can gradually increase the amount to 1-2 tablespoons daily. The optimal time to consume apple cider vinegar is one hour before meals. If drinking vinegar makes you uneasy, consider incorporating it into your meals instead. For example, add a tablespoon of apple cider vinegar to your smoothie, or you can drizzle it over a salad or steamed vegetables. Since apple cider vinegar has a high acidity level, you should always dilute it with water or have water right after drinking it to prevent enamel damage. How Does Too Much Apple Cider Vinegar Affect You?High intake or more than 2-tablespoons of apple cider vinegar daily for a longer duration can lead to several health complications.
Recipes to TryApple Cider Vinegar SmoothieServing: 1 Preparation time: 5 minutes Ingredients
Method
Cucumber Tomato SaladServing: 6 Preparation time: 15 minutes Marinade time: 2 hrs Ingredients
Method
Pickled Vegetables With Apple Cider VinegarServing: 4 Preparation time: 15 minutes (Prep time does not include refrigeration time.) Ingredients
Method
The HealthifyMe NoteHealth influencers vouch for the effectiveness of ACV in weight loss. However, it does not immediately promote weight loss. It must get paired with a calorie deficit diet or a weight loss-friendly diet to get the maximum results. What must be noted is that ACV might make you eat less. Including apple cider vinegar as a weight-loss drink is simple. Make sure to have a tablespoon of this beverage before breakfast. Be careful not to consume more than two tablespoons and remember to have it diluted. ConclusionApple cider vinegar is like a magic potion for shedding pounds. Consuming apple cider vinegar in the right amounts and with caution provides various advantages. According to several scientific studies, apple cider vinegar, especially when combined with calorie restriction, can assist people in achieving their desired weight goals. How much should I drink of apple cider vinegar to lose weight?The most widely quoted study of humans is a 2009 trial of 175 people who consumed a drink containing 0, 1, or 2 tablespoons of vinegar each day. After three months, those who consumed vinegar had modest weight loss (2 to 4 pounds) and lower triglyceride levels than those who drank no vinegar.
Does a teaspoon of apple cider vinegar help lose weight?Apple cider vinegar isn't likely to be effective for weight loss. Proponents of apple cider vinegar claim that it has numerous health benefits and that drinking a small amount or taking a supplement before meals helps curb appetite and burn fat. However, there's little scientific support for these claims.
Does 2 teaspoons of apple cider vinegar a day?Common dosages range from 1–2 teaspoons (5–10 mL) to 1–2 tablespoon (15–30 mL) per day mixed in a large glass of water. It's best to start with small doses and avoid taking large amounts. Too much vinegar can cause harmful side effects, including tooth enamel erosion and potential drug interactions.
How much weight can you lose in a week with apple cider vinegar?A prominent health website has stated that drinking just two tablespoons of apple cider vinegar - either with water or even in a salad dressing every day - can help you lose up to 5kg in a week.
|