Consuming apple cider vinegar (ACV) is not just a trend or fad. In fact, people across the globe have been using it for thousands of years. Studies show that it provides numerous health benefits, such as lowering blood sugar. But for fitness enthusiasts, the important question is, “Can apple cider vinegar help you lose weight?” Read on to learn how to use apple cider vinegar for weight loss and how to incorporate it into your diet.
What Is Apple Cider Vinegar?
Apple cider vinegar undergoes a 2-step fermentation process. First, apples are cut/crushed. Yeast is then added to convert the sugar into alcohol. The second process is to add bacteria to ferment the alcohol into acetic acid. Typically, producing apple cider vinegar takes about a month, but some manufacturers can speed up the process so that it only takes one day!
The active component of apple cider vinegar is acetic acid. Also known as ethanoic acid, acetic acid is an organic compound with a strong odor and sour taste. Approximately 5 to 6% of apple cider vinegar is made up of acetic acid. One tablespoon of apple cider vinegar contains about 3 calories and almost no carbohydrates.
Apple Cider Vinegar for Weight Loss
Below are some of the ways apple cider vinegar can help with weight loss:
1. Makes You Feel Full
Drinking apple cider vinegar (mixed with 8 ounces of water) before meals can help you lose weight. Apples contain pectin, which can make you feel full for longer. Since apple cider vinegar contains the same amount of pectin as apples, it suppresses appetite in a similar way.
2. Stimulates Digestion
Apple cider vinegar reduces the amount of time fats remain in the digestive tract. This is important, because if fats stay longer during digestion, the more fats will be absorbed.
3. Utilization of Protein
Protein utilization keeps our body’s metabolism going while we are at rest. For this reason, it is beneficial to drink apple cider vinegar before or with your evening meal.
4. Utilization of Iron
Apple cider vinegar helps improve the body’s utilization of iron. Iron is a nutrient that acts like a fire starter for fuel. Apple cider vinegar increases energy consumption and iron utilization, making it a supportive food for weight loss.
5. Good Source of Potassium
Apples are a good source of potassium. And consuming apple cider vinegar will provide the potassium you need to balance sodium in your diet. Use it as a replacement to salt on protein foods and vegetables. For example, you can add some apple cider vinegar to a plate of beans.
How to Incorporate Apple Cider Vinegar into Your Diet
Below are some great recipes to try to incorporate apple cider vinegar into your diet:
Apple Cider Vinegar Drink: Add one tablespoon of apple cider vinegar into a glass of lukewarm water. Stir it well and drink it. You can drink it “as is”, or you can try the suggestions below to add variety and flavor.
Honey and Apple Cider Vinegar
Honey increases energy levels while suppressing food cravings. It helps with digestion and boosts the body’s metabolic rate, helping you burn more fat. Add one tablespoon of honey to your apple cider vinegar drink.
Lemon and Apple Cider Vinegar
A lemon’s health benefits include boosting metabolism, improving the function of vital organs, and flushing out toxins. Add one-half tablespoon of lemon to your apple cider vinegar drink.
Cinnamon and Apple Cider Vinegar
Cinnamon cleanses accumulated fat in the colon. More importantly, it helps reduce bad cholesterol while increasing good cholesterol in the body. You can add one tablespoon of cinnamon to your apple cider vinegar drink.
Garlic and Apple Cider Vinegar
Garlic is a spice that’s been around for centuries. It stimulates the burning of stored fat, reduces sugar cravings, and helps to prevent binge eating. Add a pinch of garlic powder or one teaspoon of garlic juice to your apple cider vinegar drink.
Ginger and Apple Cider Vinegar
Ginger makes you feel full for longer and suppresses appetite at the same time. It also improves digestion and increases metabolism for faster fat burning. Simply add one teaspoon of ginger powder to your apple cider vinegar drink and mix well.
Cayenne Pepper and Apple Cider Vinegar
This spice improves digestion, controls appetite, and boosts metabolism. Add one teaspoon of cayenne pepper to your apple cider vinegar drink and mix well.
Add apple cider vinegar to smoothies: On its own, the taste of apple cider vinegar may be too strong. To make it easier to consume, you can add it to smoothies, especially those containing bananas, papaya, or mangoes. Don’t use acidic ingredients such as berries or citrus fruits.
Besides adding it to your drinks, you can also use apple cider vinegar with olive oil as salad dressing. Add it to cucumbers or leafy greens. In addition, you can use apple cider vinegar for pickling vegetables.
How Much Apple Cider Vinegar Should You Consume for Weight Loss?
If you want to use apple cider vinegar for weight loss, the recommended amount is 1 to 2 tablespoons per day, mixed with 8 ounces of water. Spread this out into two to three doses throughout the day. Don’t consume more than one tablespoon at a time, because taking too much may cause nausea. Before adding ACV to your diet, start off with one teaspoon to see how your body tolerates it.
Compared to other types of vinegar, apple cider vinegar has a higher mineral and vitamin content. Since it’s made from apples, it naturally contains antioxidants, polyphenols, and other essential nutrients necessary for digestion and metabolism. You can use apple cider vinegar for weight loss and as part of a healthy lifestyle.
It’s important to note that consuming apple cider vinegar results in gradual weight loss, so don’t expect that you’ll lose pounds right away. But if you combine it with proper diet and regular exercise, ACV can help you lose weight and belly fat. So what are you waiting for? Start incorporating apple cider vinegar into your diet today!