Weight loss trends are practically inevitable. The calories in, calories out approach is what it all boils down to in the end. However, every few years, we hear about a new food that can help shed pounds, and apple cider vinegar is one of them.
So, is apple cider vinegar good for weight loss? Plenty of evidence indicates it can significantly impact weight loss in several ways.
Many people swear by the effects of apple cider vinegar, but it’s crucial to differentiate science-based facts from personal anecdotes. Still, if you’re trying to get in shape and wish to try apple cider vinegar, here’s everything you should know before getting started.
What Is Apple Cider Vinegar?
To better understand how apple cider vinegar can help weight loss and whether it is worth trying, we should explain what it is. As the name implies, it’s a type of vinegar made from apple cider, but how is this healthy tonic made?
Essentially, apple cider is twice-fermented juice from crushed apples. The apples are initially combined with yeast and sugar. After a few weeks, the carbohydrates in the juice turn into alcohol. The second fermentation process transforms alcohol into acetic acid, the main component of apple cider vinegar.
Apple cider vinegar is widely available in stores, but you can also make it at home, as long as you follow the exact recipe. Overall, a DIY apple cider takes around a month to make, but large manufacturers use specialized technologies to expedite the process. Also, you can make it from any type of apple and even mix different kinds.
Finally, it’s important to point out that even though apple cider vinegar is considered a weight loss trend, its health benefits have been known to humans for thousands of years. But as with any superfood, it didn’t always get the attention it deserved.
How Apple Cider Vinegar Promotes Weight Loss
Apple cider vinegar provides a whole host of health benefits, but many people are focused on what it can do regarding weight loss. Is apple cider vinegar good for weight loss depends on several factors, including the quality of the drink, how much, and how often you use it.
Still, before purchasing a bottle of apple cider vinegar, it’s vital to get acquainted with how it can help with weight loss.
Apple Cider Vinegar Impacts Blood Sugar Levels
If your meals contain a high amount of carbohydrates, apple cider vinegar can help you regulate those blood sugar spikes that trigger an increase in insulin production.
Research has shown that apple cider vinegar consumed before a carbohydrate-rich meal reduces the blood glucose levels after eating.
By lowering the glucose response, the body turns calories into energy more effectively, thus promoting more successful weight loss.
Some people choose to limit insulin spikes by eating low-carbohydrate diets, but for some, like vegans, that isn’t easy to do. Therefore, introducing apple cider vinegar can make a significant difference.
Apple Cider Vinegar Aids Digestion
Because apple cider vinegar is naturally acidic, it’s an excellent natural remedy for people struggling with low stomach acidity that leads to constipation, heartburn, and cramping.
These symptoms make changing your diet and losing weight more complicated and often impossible, but the good news is that apple cider vinegar may help.
Regularly consuming apple cider vinegar could relieve the symptoms of slow digestion and make losing weight more manageable. Furthermore, due to its anti-microbial properties, apple cider vinegar can destroy the bacteria in the intestines and significantly reduce bloating.
Apple Cider Vinegar Can Help You Feel More Full
In one way or another, gaining weight is a result of overeating. Many people struggle with hedonic hunger, not just physical, that gives them cravings they have a difficult time managing.
Instead of reaching for a midnight snack and regretting it soon after, researchers have suggested using apple cider vinegar to reach higher levels of satiety. Again, this is a particularly effective strategy for those who eat higher-carbohydrate diets.
Remember that this doesn’t mean drinking apple cider vinegar is enough not to feel hungry. You still need to have a balanced diet and eat an appropriate number of calories that nourish your body and help you lose weight.
Apple Cider Vinegar Targets Body Fat
Here’s a distinction that many aren’t aware of – losing weight and losing fat are not the same. Weight loss means decreasing the total body mass, including fat, water, and muscles which are different than strictly losing fat.
One study conducted in Japan has shown that continuous apple cider vinegar consumption directly impacts fat loss. This can be particularly beneficial for those who struggle with visceral or hidden fat accumulation around the organs.
Apple cider vinegar intake might also assist those who carry most of their excess weight around the abdomen, which is linked to a higher risk of cardiovascular diseases.
Apple Cider Vinegar Can Relieve Polycystic Ovary Syndrome (PCOS)
Polycystic Ovary Syndrome or PCOS is a hormonal disorder that affects many women, causes fertility issues and hair growth, and can inhibit weight loss. While losing weight with PCOS is possible, it can be considerably more difficult.
One of the ways women dealing with PCOS can see better results in their weight loss efforts is to include apple cider vinegar in their diet.
A three-month study showed that women who drank 7 ounces of water with a tablespoon of apple cider vinegar after dinner had more regular menstrual cycles and experienced better hormone levels. While this research is not extensive, it shows promise.
How to Drink Apple Cider Vinegar for Weight Loss
Is apple cider vinegar good for weight loss? It almost certainly is in some ways, but you should also know how to consume it to maximize its effect. When and how much are the common questions regarding apple cider intake, and the answers are pretty straightforward.
In quantity, 1 or 2 tablespoons per day are more than enough to experience the associated health benefits, and anything more than that is unnecessary and potentially harmful.
But figuring out when to take it is more likely to confuse people. A few options are available, and which will work for you depends on preference and the result you’re trying to achieve.
Apple Cider Vinegar in the Morning
This is probably the No. 1 choice for most, as starting the day with a tablespoon of apple cider vinegar and some water can jumpstart the day.
Drinking it on an empty stomach ensures you take in the healthy bacteria and experience better digestion during the day. Furthermore, if your goal is appetite control and managing cravings, this could be the right strategy.
Apple Cider Before Meals
Those having issues with bloating and digesting carbohydrates might drink apple cider vinegar 30 minutes before a meal.
If your dinner typically contains high-carb content, perhaps take the daily tablespoon before eating.
Apple Cider With Sweetener
While some don’t mind and even enjoy the taste of apple cider vinegar, especially when diluted in a glass of water, others don’t. But it shouldn’t stop them from receiving the health benefits of apple cider vinegar, so they can choose to add a little bit of sweetener.
The focus here is on “a little,” as adding too much can result in unfavorable flavors. Stick to natural stevia, monk fruit, or honey rather than using processed sugar.
Also, adding a few drops of lemon, cinnamon, or ginger enhances the flavor and includes the health benefits of these ingredients.
Apple Cider as a Salad Dressing
Let’s not forget that before apple cider vinegar was a health trend, it was “just” a type of vinegar used for salads and other meals.
If you’re not keen on drinking apple cider vinegar, consider adding a tablespoon to your salad dressing. When mixed with other ingredients, you’re unlikely to get the full taste other than the standard acidity associated with most kinds of vinegar.
Is Apple Cider Vinegar Good for Weight Loss? Yes, But There’s a Catch
Apple cider vinegar has many healthful substances that help in various treatments, including skin problems and a sore throat.
The weight loss property of apple cider vinegar is unsurprisingly the mainstream focus, and there has been a fair amount of research about it.
However, even though apple cider vinegar can target fat cells, help improve digestion, and aid in blood sugar regulation, leading to weight loss, it’s not an all-powerful tool.
A balanced diet and moderate exercise routine are how weight loss results are achieved, but apple cider vinegar can help get you there a little easier.