What Are The Benefits of Apple Cider Vinegar for Weight Loss?24 Mar 2023
We all know weight loss is a complicated process. You need to watch what you eat, reduce your calories, plan a proper workout routine depending on your goals, and thereafter – you begin to shed those unwanted kilos.
In recent years, consuming apple cider vinegar for weight loss has gained popularity. Apple cider vinegar (ACV) is formulated from twice-fermented crushed apples. The procedure is similar to that of wine preparation – and the benefits are manifold.
Studies have demonstrated that consuming 1 tablespoon of ACV for weight loss will reduce sugar cravings while also reducing calorie intake. This will go a long way in helping you reach your weight loss goal. The remarkable benefit of apple cider vinegar for weight loss is its effect on reducing belly fat. Visceral fat, which is the reason for various health issues, is the hardest to lose. This is the reason that most people prefer apple cider vinegar for weight loss.
How ACV Help Weight Loss?
Including apple cider vinegar in your diet for weight loss is a healthy way to achieve your fat loss goals. Because 1 tablespoon of ACV hardly contains 3 calories with no protein, no carbs, and zero fat, it does not add many calories to the calorie-in equation in your weight loss journey. Since it has no additives, you need not be sceptical about the sugar content.
This is how ACV works for weight loss.
Prevents fat accumulation
The acetic acid in ACV, through a process known as suppression of lipogenesis (fat storage), prevents specific enzymes from producing fatty acids in the body, which assists the body in reducing body fat.
The improved gut bacteria in ACV influences the way your body burns stored fat and stimulates fatty acid oxidation (burning).
Curbs appetite by keeping you full longer
ACV for weight loss is recommended as the acetic acid in it keeps you full for longer. Hunger pangs are reduced, and the in-between snacking will be curbed, which impacts the overall calorie intake. With a low-calorie intake, your weight will automatically be under control.
Does not add many calories
Consume a tablespoon of ACV, and you will have a maximum intake of 3 calories. With no sugar additives, apple cider vinegar does not add up to calories when included in your regular diet.
Manages blood sugar levels
According to studies, taking apple cider vinegar before a meal helps control blood sugar levels. Additionally, it will lessen sugar cravings and maintain stable blood sugar levels. It is noticed that some compounds in ACV interfere in the absorption of some starches, which help regulate your blood sugar levels.
What Are The Other Health Benefits Of ACV?
Besides using apple cider vinegar for weight loss, there are other health benefits you can derive by consuming it regularly.
Promotes skin and hair health
Apple cider vinegar contributes to skin and health in the following ways
- It can be used to treat dandruff
- It prevents tangling and frizzing of hair
- It keeps the hair hydrated by clogging the hair follicles.
- It slows down the ageing process
- It is a good treatment for sunburns and acne.
You should ensure that apple cider vinegar is sufficiently diluted before applying it topically to skin, scalp or hair to avoid tissue damage.
Helps manage blood pressure levels
ACV has the ability to lower cholesterol and blood pressure. Renin, a hormone that controls blood pressure, is made by the kidneys. Renin aids in both widening and constricting blood vessels. Blood vessels become more constricted, which raises blood pressure. Apple cider vinegar assists in relaxing the blood vessels, which lowers blood pressure.
Supports antibiotic benefits
ACV is a powerful antibiotic and is commonly used for wound healing. It also kills the bacteria that cause food to decay and so is used as a preservative in most foods that need to be stored.
How To Incorporate ACV To Derive Health Benefits
Apple cider vinegar is loaded with antibacterial and antiviral properties, which makes it an efficient remedy to treat various health issues. The different ways to incorporate ACV to derive the benefits are given below.
For a sore throat
There are three different ways to use ACV to treat a sore throat. You can choose any of them.
- Mix 2 tablespoons of honey and 1 tablespoon of ACV in a mug or warm water to prepare the tonic. This will give you relief from sore throat.
- Make ginger tea with 1 or 2 teaspoons of ACV, honey, and coconut oil and consume it to get relief from a sore throat.
- Add 1 to 2 teaspoons of ADV to salt water and gargle for 20 to 30 seconds.
To manage blood sugar levels
Acetic acid delays the conversion of carbohydrates to sugar and so provides more time
to remove blood sugar from the bloodstream. 2 tablespoons of ACV are consumed along
with a bedtime snack helped in controlling the blood sugar levels, and individuals who practised this woke up with lower blood sugar levels.
To regulate cholesterol levels
Apple cider vinegar helps lower cholesterol and triglyceride levels in people who have high cholesterol levels. Apples in ACV are instrumental in lowering LDL, i.e., low-density level cholesterol.
Use avocado and ACV for the creamy consistency in the egg salad. The healthy fats in avocado combined with eggs and ACV is highly beneficial in reducing the risk of heart diseases.
Side Effects Of ACV
Deriving the benefits of apple cider vinegar for weight loss is a great idea. With other health benefits besides aiding in weight loss, incorporation of ACV into your diet is a very great idea. But though it is a popular ingredient in every household pantry, it may not be safe for all to use ACV. There are some possible side effects of apple cider vinegar that you should be aware of before consuming it. If used without dilution, the side effects may be more critical. However, some of the potential side effects are:
- Can cause burns if used topically to treat skin conditions like warts if it is strong and in contact with the skin for too long.
- The acid in ACV may damage the teeth and gums if used to whiten teeth.
- It can lead to low blood sugar and potassium levels and allergic reactions.
- If used without proper dilution, it may cause acid burns and damage to the digestive tract.
Whether you use ACV topically for skin and hair issues or orally to treat several other issues mentioned above, you should ensure that it is diluted to a ratio of at least 1: 10, i.e., one portion of vinegar and 10 portions of water.
Looking for an easy weight loss aid. Apple cider vinegar for weight loss is by far the easiest and healthiest way to proceed with your weight loss journey. Besides aiding weight loss, you will also have the advantage of other benefits like controlling blood sugar and blood pressure levels, improving skin and hair health, managing cholesterol levels to reduce the risk of heart diseases, etc. Consumption or application of ACV without dilution can cause serious effects. Ensure you dilute ACV with water to the extent of 1: 0 before using it for optimum results.
When is the best time to consume ACV?
You can take 1 tablespoon of ACV diluted with 3 ounces of water first thing in the morning on an empty stomach. This should be followed with a glass of water to wash it down. You can repeat the same thing once before dinner.
Is it safe to consume ACV regularly?
A dosage of 15 to 30 ml of ACV consumed regularly is fine. You can begin with 1 tablespoon of ACV diluted with 3 ounces of water and then increase it to a maximum of 2 tablespoons with 6 if the earlier dosage does not give visible results.
What are the side effects of ACV?
If diluted adequately before consumption, ACV rarely has side effects. However. some of the side effects could be digestive issues and a decrease in potassium levels.
How does ACV help remove body odours?
ACV balances the pH levels of the skin and kills bacteria that cause body odour.
How does ACV help hair?
Hair and scalp pH is balanced with apple cider vinegar. ACV flattens and seals the hair cuticle by bringing down the pH of your scalp. As a result, your hair gets softer, smoother, less frizzy, more moisturised, and easier to comb through.
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