One of the best-kept secrets of our time, in my opinion, is apple cider vinegar. The Weight loss secret your mother didn’t even know has been exposed. From old school to current everyone had this amazingly versatile vinegar and never even realized all the benefits. Apple cider vinegar not only assists with weight loss it also helps with your general wellbeing. Apple cider vinegar serves as a tonic for the body and I highly recommend it for weight loss. I will explain more on the apple cider vinegar diet and why scientifically it works, apple cider vinegar diet is a gradual weight loss diet.
A big positive to remember because the weight loss is gradual, it stays off. If you lose weight quickly, your body will react and you will just gain the weight back as quickly. But if you can be patient and do not expect instant results, your fat cells will adjust to their new size more willingly and not insist on contributing to your waistline. The apple cider vinegar diet is perfect for anyone who does not believe in immediate satisfaction.
The uses and recipes for Apple Cider Vinegar are endless and I will list some for you but first, let’s look at why Apple Cider Vinegar is good for your body. Aside from all the other body cleansing benefits already listed, drinking diluted apple cider vinegar is believed to help detoxify and cleanse your liver. One tablespoon of Apple Cider Vinegar in a large glass of water before each meal is often recommended as an effective dosage for daily detoxification.
Some Benefits of Apple cider weight loss
Drinking apple cider vinegar in water can help to naturally improve your digestion. Put a tablespoon of Apple Cider Vinegar in a big glass of water around 16 minutes before a meal to stimulate digestive juices for a better breakdown of your food. Real apple cider vinegar, contains valuable minerals and trace elements, LDL cholesterol-lowering pectin, fat burning acetic acid, anti-viral malic acid, live enzymes, amino acids and many other beneficial nutrients.
When you drink apple cider vinegar regularly, ideally before each main meal, your digestion improves and you naturally begin assimilating more from your food. This can also reduce hunger and help with losing weight.
Greater protein utilization helps the formation of growth hormone, the substance that keeps the body’s metabolism going while we’re at rest. This is why it is important to drink apple cider vinegar before or with your evening meal.
Helps with Digestion
Because apple cider vinegar helps with digestion, it also reduces the amount of time that fats remain in the digestive system. It’s important that your body gets a chance to remove key nutrients from your food, and conditions that contribute to diarrhoea can be life-threatening.
At the same time, it can be unhealthful to have food remain in the intestines for too long. If fats present longer than necessary during digestion, more fats will be absorbed.
Apple cider vinegar works at the very beginning of the digestive process to stimulate your appetite and increase your interest in food. Normally, you wouldn’t think of this as being the direction you want to go in if you’re trying to lose weight. But apple cider vinegar works positively to support your efforts by increasing your interest in whole foods.
A great source of potassium
Apples are a great source of potassium, and likewise, apple cider vinegar, taken on a regular basis, will contribute the potassium you need to help balance the sodium in your diet. In fact, try replacing salt in your diet with apple cider vinegar. Use it to top foods you might be tempted to salts, such as vegetables or protein foods. A little vinegar over a plate of beans is a regional favourite in many parts of America.
Vinegar is made in a two-step process, related to how alcohol is made (1). The first step exposes crushed apples (or apple cider) to yeast, which ferment the sugars and turn them into alcohol.
In the second step, bacteria are added to the alcohol solution, which further ferments the alcohol and turns it into acetic acid… the main active compound in vinegar. In French, the word “vinegar” actually means “sour wine.”
There are not many vitamins or minerals in it, but it does contain a tiny amount of potassium. Quality apple cider vinegar also contains some amino acids and antioxidants.
Bottom Line: Apple cider vinegar is made by fermenting the sugars from apples. This turns them into acetic acid, the active ingredient in vinegar.
Acetic Acid is a Potent Antimicrobial and Can Kill Some Types of Bacteria
Vinegar can help kill pathogens, including bacteria. It has traditionally been used for cleaning and disinfecting, treating nail fungus, lice, warts and ear infections.
However, many of these applications have currently not been confirmed by research.
If you’re looking for a natural way to preserve your food… then apple cider vinegar could be highly useful. There have also been anecdotal reports of diluted apple cider vinegar helping with acne when applied to the skin, but I didn’t find any research to confirm this so take it with a grain of salt.
Bottom Line: The main substance in vinegar, acetic acid, can kill bacteria and/or prevent them from multiplying and reaching harmful levels. It has a history of use as a disinfectant and natural preservative.
Apple Cider Vinegar May Lower Blood Sugar Levels, Which is Very Useful For Diabetics
By far the most successful application of vinegar to date is in patients with type 2 diabetes.
Type 2 diabetes is characterized by elevated blood sugars, either in the context of insulin resistance or an inability to produce insulin.
However, elevated blood sugar can also be a problem in people who don’t have diabetes… it is believed to be a major cause of aging and various chronic diseases. So, pretty much everyone should benefit from keeping their blood sugar levels stable.
The most effective (and healthiest) way to do that is to avoid refined carbs and sugar, but apple cider vinegar may also have a powerful effect. Vinegar has been shown to have numerous benefits for insulin function and blood sugar levels:
- Improves insulin sensitivity during a high-carb meal by 19-34% and significantly lowers blood glucose and insulin responses (7).
- 2 tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugars by 4% (9).
- Numerous other studies, in both rats and humans, show that vinegar can increase insulin sensitivity and significantly lower blood sugar responses during meals (10, 11, 12, 13, 14, 15).
For these reasons, vinegar can be useful for people with diabetes, pre-diabetes, or those who want to keep their blood sugar levels low to normal for other reasons.
If you’re currently taking blood sugar lowering medications, then check with your doctor before increasing your intake of apple cider vinegar.
Bottom Line: Apple cider vinegar has shown great promise in improving insulin sensitivity and helping to lower blood sugar responses after meals.
A study in obese individuals showed that daily vinegar consumption led to reduced belly fat, waist circumference, lower blood triglycerides and weight loss .
- 15mL (1 tablespoon): Lost 2.6 pounds, or 1.2 kilograms.
- 30mL (2 tablespoons): Lost 3.7 pounds, or 1.7 kilograms.
However… keep in mind that this study went on for 12 weeks, so the true effects on body weight seem to be rather modest. That being said, just adding/subtracting single foods or ingredients rarely has a noticeable effect on weight.
It’s the entire diet/lifestyle that counts… you need to combine several effective methods to see results. Overall, it seems like apple cider vinegar may be useful as a weight loss aid, mainly by promoting satiety and lowering glucose and insulin levels. But it won’t work any miracles on its own.
Bottom Line: Studies suggest that vinegar can increase feelings of fullness and help people eat fewer calories, which can lead to weight loss.
Apple Cider Vinegar May Have Some Benefits For Heart Health
Cardiovascular disease (heart disease and stroke) is currently the world’s biggest cause of death. It is known that several measurable biological factors are linked to either a decreased or increased risk of heart disease.
Several of these “risk factors” have been shown to be improved by vinegar consumption… but all of the studies were done in rats. These rat studies showed that apple cider vinegar can lower cholesterol and triglyceride levels.
Apple cider vinegar may also contain the antioxidant, which has been shown to protect LDL cholesterol particles from becoming oxidized, a crucial step in the heart disease process.
There are also some studies showing that vinegar reduces blood pressure (a major risk factor) in rats. Unfortunately, what works in animals doesn’t always work in humans.
The only human evidence is an observational study from Harvard showing that women who ate salad dressings with vinegar had a reduced risk of heart disease. But this type of study can only show an association, it can not prove that the vinegar caused anything.
Bottom Line: Several animal studies have shown that vinegar can reduce blood triglycerides, cholesterol and blood pressure, but this needs to be confirmed in human studies.
Vinegar Maybe Protective Against Cancer
Cancer is a terrible disease, characterized by uncontrolled growth of cells. There is a lot of hype online about the anti-cancer effects of apple cider vinegar.
Some studies have shown that vinegar can kill cancer cells and shrink tumors.
However, all of the studies on this were done in isolated cells in test tubes, or rats, which proves nothing about what happens in a living, breathing human.
Additionally, most of the studies were done on rice vinegar, not apple cider vinegar. That being said, some observational studies (which don’t prove anything) have shown that vinegar ingestion is linked to decreased cancer in China. Overall… it is possible that apple cider vinegar may help to prevent cancer, but it is definitely premature to make any recommendations based on the current research.
Bottom Line: Some studies in test tubes and rats have shown that rice vinegar can slow the growth of cancer cells and shrink tumours.
Apple cider weight loss: Side Effects, Dosage and How to Use it
There are a lot of wild claims about apple cider vinegar on the internet. Some say that it can increase energy levels and have all sorts of beneficial effects on health. Unfortunately … many of these claims are not supported by science.
Of course, the absence of proof isn’t proof that something isn’t happening and anecdote often ends up becoming supported by science down the line. That being said, I wouldn’t hold my breath waiting for more studies since research on natural health products like these is both few and far between.
From the little evidence available, I think that apple cider vinegar may be useful and is definitely a good candidate for some self-experimentation if you’re interested in it.
At the very least, apple cider vinegar seems to be safe. There are no side effects noted with normal consumption. The best way to incorporate it into your diet is to use it in your cooking… for salad dressings, and that sort of thing.
Some people also like to dilute it with water and drink it as a beverage. Common dosages range from 1-2 teaspoons (5-10 mL) to 1-2 tablespoons (15-30 mL) per day. Definitely don’t go above that, because excess consumption may have harmful effects.
It is also possible to take it in pill/tablet form, but I don’t recommend that because a 2005 study showed that the true vinegar content of these supplements was highly questionable.
I hope that providing you with my information has helped you make up your mind about apple cider vinegar I know I have. And if you are a lover of vinegar like me you will just love using as much as possible apple cider vinegar.
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