For thousands of years, apple cider vinegar (ACV) has been used by many people throughout the world as a health tonic. Studies have shown that ACV has many benefits like lowering the levels of blood sugar. This post will explore research behind the apple cider vinegar weight loss abilities and also offer tips on how to include ACV in your diet.
Apple cider vinegar is created via a two-step fermentation procedure. To start with, apples are crushed or chopped then combined with yeast in order to convert the sugar in them into alcohol. Then, bacteria are added; this ferments the alcohol into acetic acid. Initially, the production of ACV took about 30 days, but now manufacturers have accelerated the process. ACV can now be manufactured in a day.
Acetic acid, also called ethanoic acid, is the active component of ACV. This organic compound has a strong odor and a sour taste. About 6% of ACV consists of acetic acid, though it also contains traces of other acids like malic acid and water. A tablespoon (15ml) of ACV has about 3 calories and no carbs.
Benefits of acetic acid for fat loss:
This fatty acid dissolves into hydrogen and acetate in your body. According to animal studies, the acetic acid in ACV promotes weight loss in various ways. This includes:
- Lowering blood sugar levels
- Decreasing levels of insulin
- Improving metabolism
- Minimizing fat storage
- Burning fat
- Suppressing appetite
Even though the studies conducted on animals look very promising, more research is required in humans to confirm these effects. Apple cider vinegar diet is also gaining popularity among the masses.
How ACV increases fullness and reduces calorie intake?
Wondering why apple cider vinegar weight loss plans are becoming common nowadays? Well, apple cider vinegar is believed to promote fullness, and this can decrease your calorie intake. In a small study that involved eleven people, the ones who took high carb meals with ACV had a 55 percent lower blood sugar response every hour after taking their meal. These people ended up taking 275 fewer calories for the entire day.
Other than its appetite surprising benefits, ACV has been shown to slow-down the degree at which the food you consume leaves the stomach. In small research, people who took a starchy meal with apple cider vinegar showed no signs of hunger post the consumption of the meal. After drinking apple cider vinegar their feeling of fullness increased and their insulin and blood sugar levels decreased.
But some people have a certain condition that makes this effect of ACV harmful. Delayed stomach emptying (Gastroparesis) is a common type 1 diabetes complication. It becomes difficult to time insulin with food intake since it is hard to foretell how long it’ll take for the levels of blood sugar to escalate once one has eaten. Since ACV can prolong the time your meals stay in the stomach, you can worsen the Gastroparesis when you add vinegar to your food.
Tips for adding ACV into your diet
Are you searching for vinegar weight loss tips? Currently, there are several ways you can add apple cider vinegar to your diets. The easiest way is using ACV with olive oil to dress your salads. It is tastier when used with leafy greens, tomatoes, and cucumbers. You can also use it for pickling vegetables or just mix it with water and take it.
The quantity of ACV you can use for weight loss is 1 to 2 tables spoons in a day when mixed with water. Consider spreading this out to three doses throughout the day. It is always best to drink the mixture before taking your meals. Higher doses can cause harmful effects so do not take more than what is recommended. Consider starting with one teaspoon and then check how your body reacts to it. Never take one tablespoon at a time because this can cause nausea.
You may also search for apple cider vinegar diet recipes if you don’t want to take ACV with water. This is normally recommended if you don’t like its taste with water. Another option is to take an ACV tablet although this comes with certain risks. You may suffer from throat burns in case the pill gets lodged in your esophagus.
Although it might not be clear if ACV can help you drop weight, it appears that taking moderates amounts of ACV and offer several other benefits. So, if you have been considering starting an apple cider vinegar diet, you can be sure it will be helpful when it comes to your weight loss plans. Note that other forms of vinegar can also provide similar benefits. But, the ones that have low acetic acid content may have less powerful effects. Simply choose apple cider vinegar to get reliable results.