Is Apple Cider Vinegar Good For Weight Loss? How To Use

In a study done among overweight and obese people, the participants who were subjected to drinking 5 to 15ml of ACV over a 12-week period significantly lost weight compared to the ones who didn't. The study concluded that ACV can be taken as a supplement for the weight loss journey. Also, no side effects were reported by the study.

Another clinical trial showed that obese and overweight who were under a restricted calorie diet and consumed 30ml of ACV per day for 12 weeks lost overall body weight compared to the control group. This study also concluded ACV as an effective strategy for reducing all the parameters related to being overweight.

Overall, different studies have reported ACV to be helpful with a steady loss of 1 to 2 pounds per week upon regular consumption and after 12 weeks individuals can lose anywhere between 6 to 8 kgs depending upon the ACV dose. The BMI has also been shown to decrease by 2.7 to 3 points simultaneously.

ACV is believed to work in several ways when it comes to weight loss. The ways how it might help are listed below:

Fat Burning

Most studies suggest that ACV can help reduce visceral fat, which is the harmful fat stored around your organs. This is possible as it enhances the body's ability to metabolize and burn fats. Due to this exact reason, ACV can also help significantly reduce belly fat. Except from a weight loss point of view, losing these fats also helps to tackle the occurrence of several health risks.

Prevention Of Fat Deposition

Another way ACV works is by preventing fat deposition. It may help inhibit the storage of fat in the body, particularly in the cells called adipocytes, particularly after meals. This means that by incorporating ACV into your routine, you might reduce the amount of fat your body decides to store.

Regulates Blood Sugar Spikes

ACV is also known for its ability to regulate blood sugar spikes. It improves the way insulin functions and slows down the digestion of carbohydrates. This supplies continuous energy to the body cells. In cases where sugar level increases suddenly, it leads to cravings and overeating bad for weight loss. If you have ever felt those energy crashes after a meal then ACV might be the solution to smooth out those highs and lows!

Manages Appetite

For many people, ACV has helped to manage their appetite. Its ability to provide a feeling of fullness is what makes it a weight loss help. This fact is not related to big science, rather when you are full you tend to consume fewer calories overall. This effect can be a special one for those who just can’t seem to stop reaching for snacks after meals.

Improves Metabolism

One of the ways ACV is thought to boost metabolism is through its acetic acid content. The acid can stimulate the production of enzymes involved in metabolism including those that break down fat. This is advantageous to the ones who are struggling with a low metabolism rate.

A well-functioning metabolism is also linked to overall health beyond just weight loss. It can improve energy levels, enhance workout performance, and help with recovery after exercise. As you incorporate ACV into your routine, you might notice these benefits spilling over into other areas of your life.

A common starting point to include ACV in your diet is to take 1 to 2 tablespoons of it daily. The taste of ACV is quite tangy and can be strong for teeth and throat. So, it becomes crucial to dilute it in water- at least a cup. If you haven't tried it before then you might want to start with a smaller amount and adjust depending on how it works for you. 

It's better to spread the daily dose at different times of the day. Many people find taking it once or twice a day works best, and it gives even better results when taken before meals. This timing is what plays an important role in curbing the appetite. ACV works like any other food that fills you up faster.

Continuing with the recommended ACV dose for at least a few months is a good idea. It can take time to see results, and consistency is key. How long to continue this practice can also depend on your specific goals for weight loss. Tracking the progress over time can be a motivating factor to meet the goal you have set. When choosing ACV, choose a regular, unfiltered variety, which contains the “mother”. The "mother" tag means the product is an unfiltered version which is even more advantageous.

ACV being a useful tool comes with its limitations. One important thing to keep in mind is that ACV isn’t a magic solution and works only as an aid. It can not replace a balanced diet and regular exercise which are very important in the weight loss journey.

Another limitation is that it may not work equally for all individuals. For instance, the effects like regulated appetite and blood sugar level can vary among individuals. So, while it might work for some, it may not have the same effect for everyone.

Additionally, increasing the doses can not be good for all and comes with side effects, like digestive issues or throat irritation. So, it’s always best to stick to recommended doses and listen to your body. Lastly, relying solely on ACV might make you overlook other aspects of health and wellness. Rather than fixating on one product, it's crucial to focus on overall lifestyle changes, only this can give the best results in your weight loss journey.

There are other multiple benefits of ACV, some major ones include:

Digestive Support

ACV is acidic by nature and can help increase acidity in the stomach. This change in the pH has positive effects like improvement in digestion and nutrient absorption. If you often experience bloating or recurring discomfort after meals, then ACV can play the role of a natural remedy and might help alleviate these issues.

Additionally, ACV contains probiotics, especially when it’s unfiltered and raw. You can visualize their presence as wispy strands, particularly due to some yeasts. These healthy gut microbes when added to our digestive tract can improve the immune function of our gut. Overall, a healthy gut means a happy gut that works optimally.

Good For Heart

Cholesterol levels and blood pressure are important markers of heart health. Both of them should be maintained at a healthy level to reduce the risk of heart disease and guess what, ACV is a proper aid for this desired benefit. As cardiovascular health becomes a greater focus with age, trying to incorporate it into diet once in a while may help a lot.

Moreover, ACV also has antioxidants that reduce stresses on cells, including that of heart's. So, ACV is just another measure to keep heart cells happy and young. 

Skin Health

Applying ACV on the skin can also be a proactive step towards achieving healthy skin. The benefits of ACV on the skin are numerous, one being its ability to ward off bacteria, that can help with acne and other skin irritations. When diluted with water, ACV can be applied topically as a toner, helping to balance the skin's pH levels and reduce excess oil. 

Additionally, this natural skin care remedy is useful in healing minor cuts and scrapes, particularly with its antimicrobial properties. Just remember to dilute it properly to avoid irritation. Many people have reported smoother skin and fewer breakouts after adding ACV to their skincare routine.

Acts as a Natural Antioxidant

ACV is rich in antioxidants, the major content, acetic acid is also an antioxidant of a kind. Other ones include flavonoids obtained from apples used to prepare it.

These compounds fight free radicals in the body which can otherwise damage the cells. This process helps reduce inflammation and keeps us protected against chronic diseases. You can be mindful and add antioxidant-rich foods and beverages like ACV into your meals to enhance your overall health. 

Antioxidants also make you look young forever as it protects skin cells against premature aging. If you're looking for ways to maintain youthful skin, this is another benefit of adding ACV to your regimen.

Aids in Blood Sugar Control

Blood sugar control is a way ACV helps bring weight on track. This is so done by improving insulin sensitivity, helping your body use glucose more effectively. This can be especially beneficial for those looking for ways to maintain stable energy throughout the day and insulin resistance or type 2 diabetes.

So whenever you are onto meals high in carbohydrates, add some ACV into it to experience more stable blood sugar levels. Doing this can lead to reduced cravings and better energy management throughout the day.

Some fun and easy ways to incorporate apple cider vinegar (ACV) into your diet to help shed those extra pounds are as follows:

1) Morning Tonic

ACV morning tonic has created a buzz in the wellness world. By sipping on a glass of water mixed with a tablespoon of ACV in the morning, you might find consuming fewer calories throughout the day. The good reasons don't stop here, this morning drink will also provide a kickstart to your metabolism, meaning there is a high chance that the fat in the body also gets burnt efficiently.

2) Salad Dressing

ACV makes a fantastic salad dressing! Just make a simple delicious vinaigrette, combining it with olive oil, mustard, and your favorite herbs. Drizzle it over your favorite salads to keep your meals light and satisfying. The flavors that come along also make every bite enjoyable.

3) Smoothie Booster

If you love smoothies, consider adding a splash of ACV to your blend. It pairs well with fruits like apples, berries, and spinach. You need not worry about experimenting as it won't necessarily overpower the overall taste.

4) Flavorful Marinades

ACV can be the perfect marinade for people who enjoy grilling or roasting their meals. Cover meats and veggies with tasty marinade prepared by mixing it with garlic, herbs, and a bit of olive oil. This marinade can work well for meats as the acidic content can easily tenderize the proteins.

5) Pickling Vegetables

If you want to try your hand at pickling then using ACV as the pickling agent may help. ACV can rather work perfectly by adding a tasty crunch to your meals and preserving the nutrients. You can make quick pickles with low-calorie vegetables like cucumbers, onions, or even carrots. 

6. ACV Tea

ACV tea is a new thing to many, being a non-traditional drink. Recipe is not a new thing, add your regular dose of ACV to hot water. To spice the drink, consider adding cinnamon or ginger, and voila, your winter-time weight loss remedy is ready!

7. Snacks

Finally, you can use ACV in your snacks! Mix it with hummus or yogurt for a tangy dip or drizzle it over popcorn for a zesty twist. This can satisfy your cravings while keeping your snacks healthy. It can be used to enhance any of your favorite snacks.

At its core, ACV is just a fermented apple juice. The apple juice from fresh apples is simply fermented using yeast. These tiny microbes convert the sugars present in juice into alcohol. Another step further converts alcohol to acetic acid, achieved by introducing specific bacteria. The bacteria gives ACV its tangy flavor and distinctive smell.

There are different types of ACV, each known for its unique qualities. The common ones are:

• Raw and unfiltered ACV
• Filtered ACV
• Organic ACV and
• Flavored ones

Raw and unfiltered one has the most complex taste as it contains the “mother” of vinegar. Filtered ACV is milder, organic ACV is made from organically grown apples and flavored ones, as the name says, are infused with fruits, herbs, or spices.