Apple Cider Vinegar (ACV) has been hailed as a superfood containing a huge variety of nutrients, and it also helps with various ailments, including skin problems. It is known to be a great detoxifier, flushing out toxins in the body which leads to a better functioning body all around. These are just a couple of ways that ACV can improve your health as part of a healthy diet and lifestyle, but incorporating it as a diluted solution on a daily basis has also been known to help with losing weight.
It’s really important to stress that using ACV solely as an aid to weight loss will most likely lead to little or no effect. It’s essential that if you do decide to use ACV to lose pounds, then it should be part of a healthy diet and routine exercise regime, as ACV is only used as an enhancement to your overall healthy lifestyle. With that in mind, let’s find out how exactly ACV has been known to help with shedding those stubborn pounds.
Here’s why you should never underestimate the versatility of apple cider vinegar:
How does apple cider vinegar help with weight loss?
Although ACV has been used for a vast amount of time as a weight loss remedy, little scientific research had been conducted to find out why it works—until now. Researchers have found through various studies that introducing ACV into your diet actually helps the body feel more full and carry that sensation through to meal times. This is mainly because there is a rich source of pectin found in apples, and in combination with the acid, this allows the body to break down food more easily and quickly. It also increases your metabolism, helping to burn off calories more effectively when moving and exercising.
It has been found that ACV helps to lower the amount of blood sugar and insulin in the bloodstream which allows you to lose weight steadily over time.
Combining a high protein diet (that gets you feeling full) with ACV will further promote the feeling of satiety and cause you to eat a fraction less for each meal. This obviously results in a lower intake of calories, which inevitably leads to weight loss.
A study in Japan found that over a period of 3 months, obese participants lost fat around their stomachs with daily intake of ACV. This was using different amounts of ACV diluted with water with one study using 2 tablespoons of ACV daily, causing a 3.7lb or 1.7kg weight loss in the three-month duration of the study. It’s not a huge amount, but it is certainly a significant one.
Use organic, unpasteurized varieties of ACV.
It’s important that you purchase the right type of ACV. The type you want is the unpasteurized variety, as this won’t have been through the process of stripping all the much-needed nutrients and goodness that we want from ACV. It’s also a good idea to look for any organic varieties as this will mean it’s free from any chemicals or pesticides used in the treatment of the apples. The purer the vinegar, the more healthy it will be for your body and help aid weight loss most effectively.
Consume it before meals a few times a day.
It’s often said that drinking a diluted ACV solution around 30 minutes before a meal will give your body time to get the effects of feeling full and therefore, stop you from overeating and consuming too many calories. This is also an optimal time to help your body get the digestion process ready for your meal. However, any time of the day is good to get your intake of ACV so don’t worry too much if you miss the 30-minute window.
For best results you can start with using an ACV solution twice a day and increase it to three times a day once you get used to the taste. It’s not necessary to consume large amounts of it and this probably won’t be too good for your body in the long run anyway.
Try a few different methods to see what works best for you.
The best way to use it is as a diluted solution with water. Ideally add 2 tablespoons of ACV to a glass of water for each intake. If you really can’t stand the taste then try adding it to fruit juice; however, water is the healthiest and more effective option if you want to see weight loss over time.
It is possible to buy ACV in pill-form if you don’t want to have it as a drink, and it is supposed to be just as effective. Just make sure you take the right dosage and remember that a higher intake doesn’t equal more weight loss.
You can always add ACV to recipes and meals to give an added boost of nutrients. Couple up your meals with high protein to optimize the results. Good sources of protein are eggs, lean meats and fish which will fill you up nicely and stop you from consuming too many calories.
Consider these cautions.
- There are some cautions to take when consuming ACV. First of all it can cause tooth enamel to erode if not diluted properly, so in this instance the pill variations would be better.
- Acetic acid can have an effect on your throat so consuming it regularly might cause it to feel sore.
- Weight loss isn’t guaranteed as everyone is different, so be aware that this may or may not work for you.