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Apple cider vinegar has a long and mysterious history as a folklore treatment utilized by various cultures ranging from the Babylonians to the Aryans to Samurai warriors for strength and power. Hippocrates recognized apple cider vinegar’s efficacy as an antiseptic over 2,000 years ago, and it was later utilized to treat wounds on the battlefields of WW1 and the US civil war.
People have been researching its usage in heart health, weight loss, and diabetes in recent years. It is a popular natural remedy for weight loss. Some people believe that drinking apple cider vinegar can help you lose weight and belly fat. But does science support these claims?
This article explores the research on Apple Cider Vinegar to Lose Weight. We’ll look at what studies have shown about the effects of apple cider vinegar on weight and metabolism. Ultimately, we’ll provide you with some tips on whether or not drinking apple cider vinegar is a good idea for losing weight.
What is Apple Cider Vinegar?
Apple cider vinegar is made from apple juice that has been fermented twice. The natural sugars in crushed apples are transformed into alcohol when they are combined with yeast. Natural bacteria and yeasts transform the alcohol to acetic acid after a few weeks. Acetic acid is responsible for the vinegar’s distinctive flavour and aroma. Some apple cider vinegar is dark with wispy, floating pieces, as you can see.
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These are the healthy bits, which are made up of probiotic bacteria and protein and are referred to as “the mother.” These are sometimes removed by manufacturers in order to produce a clear vinegar. We don’t have a lot of information on how this affects the probiotic value of the vinegar, but we’re guessing that the unfiltered version will have more good bugs than the filtered version!
Can I lose Weight if I take Apple Cider Vinegar?
Apple cider vinegar is a type of vinegar made from fermented apples. It’s rich in acetic acid, which has been shown to have health benefits. Some people believe that taking apple cider vinegar can help you lose weight. There is some evidence to support this claim. A study in rats found that those given acetic acid were less likely to build up body fat. However, there are few human studies on the subject.
A review of the available research concluded that there is currently inadequate data to support the use of apple cider vinegar for weight loss. This doesn’t mean that it isn’t useful; it simply indicates that more research is needed. If you’re interested in trying apple cider vinegar, it’s important to speak to your doctor first. Apple cider vinegar can interact with some medications, and it may not be suitable for everyone.
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The Effect of Apple Cider Vinegar on Insulin and Metabolism – How it helps in loosing weight?
- Sugar rushes into the bloodstream after a sugary meal, resulting in dangerously high blood sugar levels. A substantial amount of insulin is released when blood sugar levels are high.
- If this scenario is repeated again over time, an ever-increasing amount of insulin is required to accomplish the same task. Insulin resistance is the term for this. All metabolic issues begin with insulin resistance.
- When there isn’t enough insulin to lower blood sugar, diabetes isn’t far behind. This is where vinegar can come in handy. Because vinegar slows the absorption of sugar, the rise in blood sugar after a meal is reduced, requiring less insulin.
- Insulin resistance is less likely if you use less insulin, and metabolic diseases like diabetes are less likely. As a result, this is a winner! After a sweet meal, apple cider vinegar has a positive influence on blood sugar.
- The mechanism of vinegar’s action in lowering blood sugar levels after a meal is unknown. Gastric emptying has been ruled out as a possibility. It could be due to a change in digestive enzymes or an increase in muscle sugar uptake from the blood.
- Subjects were given either 20g of apple cider vinegar or a placebo drink in a study. They were then given a sweet dinner, a buttered bagel, and orange juice, all of which included 87 grammes of carbohydrates.
- Insulin release and blood sugar levels were compared in those who consumed apple cider vinegar with those who did not.
- When compared to the group that did not take apple cider vinegar, the rise in sugar was lower in the apple cider vinegar group. Other scientists have duplicated this type of study, and a recent review concluded that there is substantial evidence for vinegar’s role in lowering blood sugar after a meal.
- 6 Apple cider vinegar has been proposed as a diabetic medication to help regulate blood sugar levels, but more research is needed.
- To maintain a healthy metabolism, it’s better to avoid sugary foods entirely. If you do indulge in a plate of chips, drench them in apple cider vinegar to avoid a blood sugar crash. Although adding apple cider vinegar to your food does not give you permission to eat sugary foods, it does help to reduce your sugar response.
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Other Health Benefits
- Apple cider vinegar’s probiotic and antioxidant characteristics are also possible health benefits. You might be able to heal your gut bugs if you use live apple cider vinegar. Up to a hundred different live bacterial species can be found in apple cider vinegar (probiotics).
- Probiotics help to maintain a healthy gut flora, which is essential for optimal health. Organically farmed vinegar contains more species than conventionally grown vinegar. Only animal experiments have yielded hopeful results.
- The addition of apple cider vinegar to one study resulted in a favourable alteration in gut bug composition. Firmicutes (bad) to other bugs ratio dropped, which is good news because Firmicutes is often related with obesity.
- However, further research is required before these findings may be applied to humans. Polyphenols, which are natural plant antioxidants, help to regulate inflammation and there’s growing evidence that they can help prevent heart disease, cancer, and strokes.
- Polyphenols found in apple cider vinegar include flavonoids, chlorogenic acid, and other hydroxycinnamic acids. The bioavailability of these antioxidants is increased by the twofold fermentation process, and it is the antioxidant properties that give the health advantages.
- Although no clinical trials have been conducted to prove the effect of apple cider vinegar in disease prevention, the numerous polyphenols present in the vinegar make it a potential candidate for additional investigation and considerable health benefits.
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Should I Take Apple Cider Vinegar?
Apple cider vinegar is a type of vinegar made from fermented apples. It’s a popular natural remedy for a variety of health issues. Some people claim that it can help with weight loss, diabetes, and heart disease. Apple cider vinegar has been used for centuries as a natural home remedy to treat everything from a sore throat to dandruff.
But there is little scientific evidence to support these claims. In fact, most of the research on apple cider vinegar has been done in animals, not humans. There are some small studies that suggest apple cider vinegar may help with weight loss and blood sugar control.
However, these studies are very limited and more research is needed before any conclusions can be made. Taking apple cider vinegar is generally considered safe, but there are a few potential side effects. If you take large amounts, it can cause low potassium levels and osteoporosis.
It can also interact with certain medications, so be sure to talk to your doctor before taking it if you are on any medications. Overall, there is not enough evidence to recommend taking apple cider vinegar as a supplement on a long-term basis. However, it’s generally safe to take and may offer some benefits. If you decide.
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How do I Take it?
- If you wish to take it on a daily basis, the most frequent way to do so is to mix one or two tablespoons (10-30ml) of apple cider vinegar into your water or tea.
- If you only want to consume it on occasion, apple cider vinegar can be found in salad dressings, sauces, and soups. To prevent a blood sugar surge, take apple cider vinegar before a sugary meal or sprinkle it on sugary foods like potato chips or fries.
- When consumed in moderation, apple cider vinegar is considered safe. Larger amounts may be linked to low potassium levels, which have been observed to fall dangerously low, however this is uncommon.
- There could be stomach troubles, throat issues, and prescription interactions. Apple cider vinegar is one of the most acidic meals consumed, and it’s not a good idea to drink it straight because it might harm your tooth enamel.
Wrapping Up
Apple cider vinegar is said to have many benefits for weight loss, diabetes, and heart health. But does it really work? And are the side effects worth it? To find out, we spoke to an expert. “Apple cider vinegar is a great way to detoxify your body and improve your overall health,” says Ayesha Khan, a Karachi-based nutritionist.
“But like any other supplement or remedy, it should be taken in moderation. Excessive consumption can lead to problems such as acid reflux and tooth erosion.” So if you’re considering adding apple cider vinegar to your diet in order to lose weight, make sure you speak with a healthcare professional first.
Consult with a Nutritionist to discuss more ways to do weight loss through drinking apple cider vinegar. Click here to book an appointment through the Marham app today!
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FAQ’s
1. How much weight can you lose drinking apple cider vinegar?
One study found that taking one or two teaspoons (15 or 30 ml) of apple cider vinegar daily for three months helped overweight persons lose an average of 2.6 and 3.7 pounds (1.2 and 1.7 kg) ( 10 ).
2. How fast does apple cider vinegar help lose weight?
According to a study published in the Journal of Bioscience, Biotechnology, and Biochemistry, using Apple Cider Vinegar for three months (or 12 weeks) can result in significant weight loss.
3. How much weight can you lose in a month taking apple cider vinegar?
A 2009 experiment of 175 persons who sipped a drink containing 0, 1, or 2 tablespoons of vinegar each day is the most generally cited human study. Those who consumed vinegar lost weight (2 to 4 pounds) and had lower triglyceride levels after three months than those who did not.
4. How many times a week should you drink apple cider vinegar to lose weight?
When paired with other dietary and lifestyle adjustments, apple cider vinegar is more likely to promote weight loss. Drinking 1–2 tablespoons (15–30 ml) of apple cider vinegar every day for several months may help persons who are overweight lose weight.
