Whenever we think of the word obesity, the first thing that comes to our mind is – Health issues. Isn’t it? Well, half of the population is in stress due to their excessive workload, and the other half does not have a balanced life.
Due to hypertension, they spoil their health and then regret. Other issues that result in weight gain include poor eating habits, sedentary lifestyle, and erratic sleeping patterns.
The Industry that guides you is full of myths too. People are often advised to do all sorts of diets and exercises, most of which have no evidence behind them and work only for the short term. They are confused with all kinds of do’s and don’t s that might help them to attain that particular level of fitness.
To make things easier over the years, scientists have found several strategies that seem to be effective, one of them being the consumption of Apple cider vinegar.
Have you heard of it? Well, Apple cider vinegar is vinegar made from fermented apple juice and is used in salad dressings, food preservatives, etc. It is generally made by crushing apples, then squeezing its juice.
Here’s the list of Benefits of Apple Cider Vinegar in weight loss:
A gift of nature Apples when crushed gives an acidic and pungent substance called apple cider vinegar. It can treat obesity by reducing appetite and can prove to be a blessing due to the following reasons:
1. High in Acetic acid with potent biological effects
There are a lot of vitamins or minerals in it, but it does contain a small amount of potassium. A good quality apple cider vinegar also contains some amino acids and antioxidants.
It has 3 calories per tablespoon, which is very low. The murky appearance of the ACV is because it contains mother vinegar made of cellulose, which has proteins, enzymes, and other good bacteria.
It is biologically the best ingredient, so if you have its proper intake, it will help to lose weight.
2. Can kill many types of harmful bacteria
Vinegar can help kill pathogens, including bacteria. Since ancient times, it has been used for cleaning, and disinfecting the unwanted bacteria’s in the body.
Hippocrates, the father of modern science, proved in his theories that ACV acts as an antioxidant that helps to detox the body at regular intervals.
A study by Harvard students conducted on obese rats and mice suggests that acetic acid can prevent fat deposition and improve their metabolism.
3. Fulfillment in smaller portions
A study conducted on humans also revealed that vinegar consumption promoted feeling fuller after eating, so it helps in losing weight.
It is highly beneficial for those suffering from binge eating disorder as they can now feel full in small servings
4. Promotes Detoxification:
Are you suffering from a fatty liver? Most of the people nowadays are suffering from it, and it hampers with various bodily functions.
Apple cider vinegar, being a natural detoxifier, will start the detoxification process, thus excreting toxins from the body, strengthening the liver and helping in its proper functioning.
5. Manages insulin insensitivity
Diabetes is one of the significant diseases worldwide. People who have diabetes are unable to produce insulin, which leads to an increase in their blood sugar level and hence, obesity, which is one of the major symptoms of increased blood sugar.
Vinegar can help a lot in improving insulin sensitivity in those with insulin resistance. It can also reduce blood sugar when consumed in the form of salad dressing too.
A study revealed that just two tablespoons of ACV could lower blood sugar by 4 percent. But you need to consult your doctor before its intake.
6. A dieting miracle
Our stomach has enzymes that digest starch easily, but the acetic acid in ACV inactivates them leading to a reduction in the breakdown of carbohydrates.
It helps you increase satiety very quickly, which means you have lesser cravings. The higher the level of acetic acid in the vinegar, the lesser the calorie consumption.
ACV can help you eat 200 to 275 fewer calories than your daily diet.
7. Absorption of more nutrients from your food
Your stomach is usually at a PH level of 1.0 to 2.0, which means it is highly acidic. This highly acidic environment will sterilize the digestive tract and kill the microbes.
When the acid level falls, unfriendly bacteria will multiply, leading to bloating and indigestion. Logically, to balance that up you have to try to up the acid level by ingesting some vinegar enhanced calcium absorption in the intestines.
In order to prove it, research conducted experiments on rats, and the result concluded that consuming apple cider vinegar helps you absorb more nutrients from food, thus helping you to reach your satiety level earlier and not craving for more.
8. You will enjoy better digestion
You all must have heard of probiotics. They are live microorganisms that help with digestion and destroy harmful bacteria.
Apple cider vinegar has five types of probiotics. Prebiotics, as opposed to probiotics, is a unique form of fiber. They nourish the friendly bacteria that are already lying in your gut.
Studies revealed that pectin binds to cholesterol, causing less of it to be absorbed. So friends make sure you shake your bottle of ACV well and scoop everything out
9. ACV improves metabolism
One study from Japan revealed that consuming vinegar may increase the production of an enzyme responsible for fat burning.
It helps to burn the excessive fats absorbed in the stomach, not leading to obesity and other diseases.
10. Reduces Junk Cravings
Can you stop craving junk food? Well if you can’t, here’s your one-stop solution. The main ingredient involved in it is helpful in appetite suppressant, thus resulting in fewer cravings.
If you drink it before eating anything, it will lead to a change in blood glucose post meals. It is not only good for weight loss but also good for your overall health too.
11. Improvement in polycystic ovarian syndrome (PCOS)
A study revealed that women who consumed Apple cider vinegar daily showed improvement of PCOS symptoms after 110 days.
Due to its suspected insulin level, it helps in maintaining the same in women and thereby increases their immunity level. It also reduces their stress level leading to a low level of cholesterol.
Frequently asked questions about Apple Cider Vinegar
How much ACV should be consumed?
Well, friends, it is advisable to consult your doctor about its level of consumption, but generally, it is advisable to have one tablespoon diluted in a glass of water every day and then you can gradually move to a maximum of two tablespoons of ACV per day. It is not recommended to drink it directly.
What is the correct dosage or directions to consume ACV?
As we know, ACV is acidic in nature. Therefore it needs to be diluted with water for safe consumption. You need to shake up the bottle before using it, to mix the settled ingredients.
It is easiest to use it as a salad dressing. Also, you can use it by mixing a teaspoon of ACV with some honey, salt, or pepper.
When should you consume ACV?
ACV should be taken either on an empty stomach or before food so that it helps to reduce your appetite. If you consume it before your meals, it likely helps to delay carbohydrate digestion and offers the feeling of satiety at an early stage.
Are there any disadvantages to using ACV?
- Apple cider vinegar can delay the rate at which food leaves the stomach. It can also worsen the symptoms of gastroparesis, and it may be tough to control the blood sugar level then.
- No doubt that Apple cider vinegar helps reducing appetite, but it also causes nausea, especially when it is consumed with any drink. Make sure you consume it with water only, ideally lukewarm water.
- There may be some cases where it can decrease the potassium levels caused by drinking too much of Apple cider vinegar. So, it is advised to consume it twice a day before meals.
- The acetic acid sometimes may weaken the dental enamel and lead to loss of minerals and tooth decay. It can also result in discoloration of teeth; hence, it is advised to sip it with straw.
- When children consume it, it may cause throat burns; sometimes, apple cider vinegar tablet gets lodged in the esophagus.
- When you try treating moles and infections with apple cider vinegar, it may lead to skin burn.
- Some reports claimed that it could react with diuretics. Thus the consumption should be limited after consulting the doctor.
What are the safety measures that should be taken while consuming ACV?
- Limit your intake, start with a smaller amount, and then gradually move to a maximum level.
- Minimize your tooth exposure to acetic acid by sipping it with a straw.
- Rinse your mouth after using it.
- Consider avoiding it if you have gastroparesis.
- In case you are suffering from a chronic ailment, seek a doctor’s opinion.
Who all can consume ACV?
Anyone who is seeking weight loss or has diabetes or wants to control their cholesterol can benefit from the regular use of ACV. It will help the person if consumed regularly. Even if you are not dealing with obesity, you can use it as it will help in cleansing the gut and regulating the bowel movements.
What are the buying tips for ACV?
- Always go for unpasteurized raw and unfiltered ACV for its beneficial suspended elements.
- The mother is a beneficial part of ACV which should be consumed.
- Check for its ingredients.
- It should look a bit cloudy or dark.
- Check the expiration date.
For how long you can consume ACV?
Generally, ACV should be taken for a few months to reap its health benefits. It does not give results if you don’t use it correctly and for the desired time. Start it with regular consumption for 30days and then take a break for a week. Then start again and continue for three months but in limited dosage.
Can I keep ACV in a plastic bottle?
No, it’s a big no. If the apple cider vinegar is stored in plastics that are full of toxins, ACV may absorb them, and toxins will get in your system with ACV consumption.
Why does ACV turn brown?
Apple Cider Vinegar comes in two forms: pasteurized and raw. The raw ACV consists of cellulose known as mother vinegar that is cloudy and dark, settled at the base of the bottle. It is the most nutritious element of the vinegar and should be consumed. But, if you are using pasteurized ACV and it has changed color, then mother vinegar must have developed if it is stored for a long time. Generally, ACV never goes bad, but if along with a change in color, there is a change in taste, then it has gone bad.
Final Things to Remember
So to conclude it all, I can say apple cider vinegar is truly a magical elixir to lose weight. Include it in your diet daily to welcome health, beauty, and vitality in your life with this little tablespoon of liquid every day. From top to toe, all the parts of your body can enjoy its benefits. Your body can even enjoy something positive when you use it regularly.
It is manufactured worldwide from a wide variety of starting materials using different production. Phenolic acids in vinegar can scavenge superoxide anion and free radicals resulting in a potent activity. Daily intake of vinegar may positively affect human health and metabolism.
Further studies related to the health effects of vinegar consumption by humans prove that it also improves skin texture. It also reduces blood sugar level, reduction in the bacterial levels.
So why are you waiting? If your goal is to lose weight, then start with cleansing your system to get overall results.