There’s been lots of research proving the benefits of apple cider vinegar for weight loss. In one of the studies, when you consume two tablespoons of apple cider vinegar every day for 12 weeks, you can lose up to 4 pounds of excess fat without making any changes to your diet or lifestyle.
Therefore it is not a secret that apple cider vinegar, or ACV is good for your health. For centuries it has been used to cure illnesses like allergies, colds and acid reflux.
But can apple cider vinegar for weight loss really help you lose the extra unwanted pounds?
But first, it’s important for you to know that it doesn’t matter how great a supplement is, it will never beat having a healthy lifestyle and proper exercise when it comes to weight loss.
Apple Cider Vinegar Reduces Belly/Body Fat
There are lots of reasons we get a soft underbelly. Sometimes hormonal changes is the main reason, other times it is medications, thyroid disease, genetics, age, leaky gut or other health issues.
Sometimes, you get belly fat because you have been eating just a little too much sweet foods and junk.
Whatever your reason might be for having an extra fold in your belly, it is usually hard to get rid of, even when you stick to a diet plan.
A research done by a Japanese team found that the reason apple cider vinegar is great for weight loss in your mid section is because of the acetic acid in it, which is also the reason for its distinct flavor.
It Improves Satiety
Satiety means the feeling of being full and satisfied after a meal. Apple cider vinegar can help here too when taken before or with your food.
Sometimes the size of food you eat is a major culprit when it comes to gaining weight. It’s very simple. If you eat a lot, you gain weight. I’m pretty sure you know exactly what I’m talking about.
A study was done to see if apple cider vinegar truly helps in making you feel fuller. The acetic acid in the apple cider vinegar impacts insulin and glucose levels.
Participants were given a piece of bread along with different doses of acetic acid.
When the results came in, it was found that those with the highest doses of acetic acid felt the fullest while those with lesser dosage didn’t feel as full as the others.
So, the researchers concluded that apple cider vinegar (ACV) can really be used to suppress your appetite.
But there’s a small catch:
The only way to feel fuller with ACV is to take it on an empty stomach… which can make you feel nauseated. So maybe it’s not the BEST OPTION.
Helps Your Gut Health
If you really want to lose weight, you have to keep your gut healthy by maintaining a balance of good and bad bacteria in your gastrointestinal system. ACV is a prebiotic, which means it helps maintain the beneficial gut bacteria. (3)
Some people get prebiotics and probiotics confused.
Probiotics are supplements that help the bacteria in your gut while prebiotics is a bunch of carbs your body can’t digest.
The good bacteria loves to eat these undigested carbs, which keeps them healthy and flourishing.
Promotes Better Sleep for Hormone Regulation
Drinking apple cider vinegar, sometimes with honey, is a remedy for insomnia. Although why this works, we don’t exactly know. But so many people have claimed that it helps them get to sleep quicker and much longer.
The author of ‘The Healing Powers of Vinegar’, Cal Orey, recommends mixing two tablespoon of ACV with warm water and honey and drinking it before you go to bed so you can have a good night’s sleep.
So, How Can Better Sleep Help You Lose Weight?
There’s been a lot of proof out there that shows that getting a good night sleep can reduce excess body fat.
Sleepless nights can cause you to eat more junk food like donuts and pizza, especially at night, which causes obesity.
Gets Rid of Candida Overgrowth
Candida can also be called yeast and it can grow to enormous sizes in your system if you are addicted to pasta and white bread.
Too much yeast in your system can cause you to crave these foods and also have digestive issues, health issues and poor gut health.
The Yeast feasts on these kind of foods which drops your blood sugar level; making you crave more.
One terrible cycle that causes serious weight gain.
ACV cleans up excess yeast in your system as it is anti-fungal.
Balances Your Blood Sugar
A major piece of evidence on apple cider vinegar is the effect it has on blood sugar levels.
When glucose levels rise rapidly and falls quickly, like they do when you have too much carb and sugar, you start experiencing headaches, mood swings, cravings, shakiness and hunger.
ACV is awesome in controlling blood sugar spikes, especially for people who are prediabetic or already have type 2 diabetes. (5)
The acetic acid interferes with enzymes responsible for breaking down starches in foods like pasta and bread.
Starch causes spikes in your blood sugar level, which causes you to feel hungry and eat more….. and gain weight!
May Encourage Other Healthy habits
Taking your first step towards being healthy can make you explore other healthy lifestyle options.
The first step is usually the toughest but as soon as you beat that first step, it becomes a lot easier to do and can lead you closer to your weight loss and health goals.
If losing weight is your goal, taking apple cider vinegar can be your first step. As soon as you begin to notice positive difference in your body, you get the motivation to make little changes in other parts of your life.
How to Use ACV for Weight Loss
ACV can help you lose fat fast, especially when it is combined with a healthy lifestyle, good dieting and regular exercise. But it doesn’t taste that good. It has a sour, acidic flavor that most people don’t like.
It also burns your throat when you drink it, like scotch does!
The most effective way to use this is to mix it with a healthy meal; like salad for instance or any other healthy food.
You may prefer to drink it straight. Take 2 tablespoons everyday.
But you can mix it with water. Mix 2 tablespoons with 8 ounces (0.5 Pound) of water and drink it.
It is best to drink it with water because taking it like that can erode your tooth enamel and irritate the soft tissues of your mouth and throat.
Choose the Right Vinegar
Always go for the organic vinegar. This contains all the probiotic bacteria and enzymes, making this product very powerful.
Because new things can be hard to start with, especially sour drinks that will burn your throat, it is recommended you start small. You can start with half a spoon a day and work your way up to 2 tablespoons when you feel comfortable with it.
Some Things to Consider Before Using Apple Cider Vinegar
- ACV is a highly acidic food outside your stomach and can give you an upset stomach.
- It is not good for the enamel on your teeth, reason being that it is so acidic. Before eating, try mixing it with a green, alkali food so that it can balance the pH.
- ACV helps acid reflux but don’t use too much of it because it can have the opposite effect on you.
- It can burn your mouth and throat if you don’t use it well.
- ACV can lower the potassium level in your bloodstream.
- Don’t mix some type of medications with apple cider vinegar, especially medications for blood thinners or diabetes. Or first of all check with your doctor to know if its okay.
- If you are pregnant, also consult with your doctor before using ACV.
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If you enjoyed this article and it has helped you in anyway, or if you have any questions, please feel free to leave a comment below!