What is apple cider vinegar ?
Apple cider vinegar is a golden brown liquid with a strong tangy flavor and prepared by crushing, distilling and then fermenting apples. It is known for its various health benefits aiding in digestion and lowering blood sugar levels. It has gained popularity as a natural remedy for weight loss. ACV contains acetic acid and other beneficial compounds that assist in fat loss and weight management.
Apple cider vinegar reduces blood sugar spikes and crashes which lowers the blood sugar levels and prevents storing surplus glucose as fat, consequently assisting in fat loss. Apple cider Vinegar ( ACV ) controls appetite, enhances metabolism and regulates blood sugar levels thus aiding in weight loss.
Apple cider vinegar can be incorporated in your diet in many ways. It can be used for salad dressing, as a beverage, to enhance flavor in soups, for baking and more.
Does apple cider vinegar really helps you lose weight and burn body fat ?
Incorporating ACV into your balanced diet in moderation can be effective in weight loss as it provides feeling of fullness and improve metabolism. ACV contains several beneficial components such as acetic acid that aids in controlling blood sugar level and helps in weight loss, minerals like potassium, calcium and magnesium which are vital for bone health and muscle functioning.
ACV might effect weight loss reasonably many studies have been done regarding this but it does not burn fat directly. Regular exercise and a balanced healthy diet cannot be replaced by ACV for weight loss. It is rich in acetic acid that is the main active component and promotes the feelings of fullness, reducing calorie intake and possibly affects metabolism, however more studies and researches are needed to be done to completely understand its effect on weight loss and how beneficial it is for body fat burn. Because of its health benefits apple cider vinegar is being used for ages in many different ways.
Although ACV has numerous health benefits there are limited evidences to support its effectiveness for burning body fat. It assist in weight loss management but individual cannot depend on it solely it should be combined with a balanced diet and consumed in moderation as it has side effects if consumed excessively.
How does apple cider vinegar work for weight loss process ?
Apple cider vinegar has received a lot fame for assisting in weight loss purposes. What are its effects on the body and how does it works for weight loss require a closer look at its properties. ACV is a liquid rich in acetic acid, minerals, vitamins and other beneficial components. It comes out from crushed, distilled and fermented apples. Acetic acid is considered the most active component which plays vital role in weight loss management.
Reduce Appetite
ACV has the ability to promote the feelings of fullness thus reducing calorie intake. Acetic acid present in it increase feeling of satiety as it slows down the process of emptying the stomach and reduce appetite thus reduce craving and overeating habits. Individuals consume less calorie that aids in weight loss over time.
Stabilizes blood Sugar Levels
ACV has impact on blood sugar levels and insulin sensitivity which may have consequence on weight loss management.
Studies suggest that acetic acid helps in improving insulin sensitivity and control blood sugar levels and reduce fat storage in individuals as it help prevents spikes in insulin which promotes fat storage.
Reduces fat storage
ACV may have potential impact on weight loss as some studies conducted on animals indicates that acetic acid reduce the storage of fat in liver by increasing the expression of genes that are involved in burning fat. More researches are needed to be done to prove such effects on humans as well. ACV may be
considered potential for weight loss as its effect on metabolism have been shown in researches overall body fat percentage reduces when it is included into a healthy balanced diet and followed by regular exercise.
Helps in Digestion
Acetic acid present in ACV helps in the digestion process as it stimulates the production of stomach acids thus resulting in better absorption of nutrients. Digestive system must be healthy for utilization of nutrients and efficient metabolism which aids in weight loss efforts.
Intake of ACV into balanced diet must be combined with physical exercise, enough sleep and stress management to get better result in weight loss process. Individuals cannot solely depend on ACV for weight loss it should be consumed in moderation to avoid side effects.
Also Read:- 10 Best Drinks for Weight Loss with Their Benefits
Other health benefits of apple cider vinegar
Some other health benefits of Apple cider vinegar in addition to its effect on weight loss are:
Improved digestion
ACV increases acid production in stomach that is required to improve nutrients absorption. Antimicrobial properties present in it helps fight harmful bacteria in the alimentary canal resulting in improved and healthy digestive system.
Used for skin care and infections treatment
ACV has been considered as natural remedy traditionally for many skin conditions and infections. Its antimicrobial properties restrain the increase of harmful bacteria and fungi. Diluted ACV is used as cleanser and toner by people as it helps in balancing the PH level of skin that helps prevent acne. To improve shine of hair it is also used as hair care product.
Beneficial for Health
ACV helps in reducing cholesterol and triglyceride levels which are responsible for improved heart health. Intake of ACV is beneficial for type 2 diabetes individuals as studies suggest that it helps improve insulin sensitivity and control blood sugar level by reducing insulin spikes in the blood.
Additionally, some researches on animals suggest that it could be used as potential prevention for cancer but more studies are required to support this benefit of ACV. Side effects of ACV cannot be ignored and individuals are always advised to consult healthcare professional before including it into your routine diet.
How to use Apple cider Vinegar for weight loss
There are numerous ways to include apple cider vinegar into your diet to aid in weight loss efforts. Here are some of it:
Add it to sauces
Without adding excess calorie individuals can add tanginess and enhance flavor by using it in sauces and marinades for vegetables, tofu, meats and many more which may assist in weight loss. It provides varieties of flavor combinations as it goes well with garlic, honey, spices, olive oil and herbs.
Serves as Drinks
Dilute 1- 2 table spoons of apple cider vinegar with a glass of water. Taking it before meals reduce calorie intake and promote feelings of fullness aiding in weight loss efforts. Apart form water it can be taken with green tea, herbal tea as soothing drink ,lemon and honey can be added to enhance flavor. For a refreshing flavor combination in smoothies it can be paired with citrus fruits and berries.
Dressing the salad
Due to its health benefit and tangy flavor ACV is popular for salad dressing. It pairs well with vegetables, leafs, spices, nuts , fruits and oils. ACV provides endless flavor combination in both sweet and savory dressings. It adds flavor to salads without increasing calorie intake thus resulting in weight loss.
Consume as capsules or shots
People who don’t enjoy the taste of ACV can consume it in capsule forms which will provide same benefits to their health as it provides when combined with other food items. ACV can also be taken as quick shot before meals to reduce appetite aiding in weight loss efforts but it may cause some irritation in throat.
However one must be mindful of side effects caused by ACV and before incorporating it into your diet for weight loss purposes consult health care professionals. Dilute it with water to reduce risks of side effect. Combining ACV with exercise routine and balanced diet might prove to be successful for sustainable weight loss.
Also Read:- Best Apple Cider Vinegar Brands in India
Does apple cider vinegar has any side effects
Apple cider Vinegar is popular for potential weight loss when consumed in moderation by individuals. But for some, when consumed undiluted and in excessive amounts it can cause side effects. Here we have mentioned some side effects of ACV:
Issue in digestion
Apple cider Vinegar ACV is highly rich in acid and incorporating it in excessive quantity and undiluted may result in discomfort in digestion, bloating and gas in upper abdomen ,cause nausea ,indigestion and irritation in stomach causing inflammation and diarrhea. This side effect can be avoided by diluting ACV in water before consuming and taking it in small amounts.
Deteriorate Dental Heath
The acidity properties present in ACV can degrade tooth enamel with time leading to tooth decaying and increased sensitivity. Direct contact with teeth should be avoided to reduce this side effect. Erosion in tooth enamel can increase other dental issues as well. Rinse the mouth with water after consuming ACV to avoid this effect.
When consuming ACV individuals must be cautious about the side effects it causes and avoid taking it undiluted and in excessive amount.
Conclusion
Apple cider vinegar has been traditionally considered as a natural remedy for various health benefits for centuries. Studies indicates that ACV may offer health benefits and aids in weight loss efforts when incorporated in moderation along with healthy diet and physical exercise routine.
Rich in acetic acid and other beneficial components ACV promotes potential heath benefits including weight loss. It lowers blood sugar levels, control cravings and in reduces overeating thus aiding in weight loss. ACV may help in reducing body fat when combined with physical exercise.
However, it is equally important to pay attention towards the side effects caused by consuming undiluted and large quantity of ACV. Individuals are advised to always consult healthcare professionals before increasing the intake of ACV in their diet.
