Let’s talk about how apple cider vinegar helps us to reduce weight? But first, we have to understand why there is so much hype around losing weight.
Why is there peer pressure to lose weight?
Well, there is peer pressure on people to lose weight. It is a bit difficult to change your God gifted complexion and facial features so people start emphasizing their physique. As social media is within reach of everyone and literacy rate expands, every day new tips and tricks to lose weight are introduced. Our Facebook and Instagram are all about looking great, getting mesmerized by people who are looking great and a vicious cycle goes on. These trends are enhanced by bloggers who portray a fake image of complete beauty. People regardless of their sources and circumstances blindly follow this perfect portrait of complete beauty. This leads to abnormal eating behaviors like anorexia nervosa, bulimia nervosa, etc.
Different ways to lose weight
There are different ways of losing weight. Many ways of losing weight are introduced now and then. Most commonly practiced and famous ones are doing gym, eating a balanced diet, jogging, skipping meals, aerobics, etc. These methods proved to be beneficial over time. Some new ways that are not commonly practiced are the use of specific diets or substances to lose weight. People consider them magic bullet to lose weight abruptly whether it is a new trend or myth. These diets or specific substances are used by people blindly who are unaware of their side effects. Among these diets are keto diet, elemental diet, and water diet, etc, each having their pros and cons. Among substances are apple cider vinegar, caffeine, green tea, etc each having their pros and cons.
Apple cider vinegar used for weight loss
Let’s talk about one of these substances that are being used for losing weight, that is Apple cider vinegar. Apple cider vinegar can be used to lose weight. Is it a good option to achieve a desirable weight? Do cons outweigh the pros of using apple cider vinegar? How we can use Apple cider vinegar to lose weight? What is the estimated duration in which we can get the results? Let’s figure out all of this, so if we have to lose weight, we know our options.
What is apple cider vinegar?
First, we need to understand what is apple cider vinegar, so we can understand its use accordingly. As the name indicates, it is derived from apple. It is made by a process which is called fermentation. Now, what is fermentation? The meaning of fermentation is to boil. Fermentation is a process that takes place in the absence of oxygen. During this process, organisms such as bacteria or yeast help in the conversion of carbohydrates into simpler compounds. The simpler compound can be an acid or alcohol. The formation of yogurt daily in a home is an excellent example of fermentation.
How Apple cider vinegar is made by fermentation?
Apple cider vinegar formation is divided into 2 steps: Firstly, we crush apples or cut them into fine pieces. Then, yeast is added into these apples. An anaerobic environment is provided. Yeast added to apples will convert sugar in apples which are fructose to alcohol. Once alcohol is formed, then there comes the responsibility of bacteria. After the first step, bacteria are added to already made alcohol. Bacteria convert alcohol into acid. Now, this resulting acid is apple cider vinegar. Hence Apple cider vinegar is formed.
Composition of Apple cider vinegar
Apple cider vinegar is composed of water and different acids like acetic acid, malic acid, etc. It also contains some proteins, minerals, vitamins, pectin, antioxidants, and healthy bacteria. The highest concentration in apple cider vinegar is acetic acid. Acetic acid is sour in taste and strong in odor thus imparting it’s specific characteristics to apple cider vinegar.
Types of Apple cider vinegar
There are two types of Apple cider vinegar
- Filtered apple cider vinegar
- Unfiltered apple cider vinegar (also known as raw apple cider vinegar)
Unfiltered is considered more beneficial for weight loss as it contains pectin and antioxidants. Different researches suggest that residual bacteria in unfiltered apple cider vinegar can provide additional benefits.
Apple cider vinegar is not of much nutritional value. 1 tablespoon is supposed to contain three calories.
How long does it take to make apple cider vinegar?
During the normal process the one that is used in the early days, preparation of Apple cider vinegar can take up to 30 days. Well, now due to advanced technology and overwhelming demand there is marked a reduction in days required for the preparation of Apple cider vinegar. Now it can be prepared early. Some apple cider vinegar brands claim to make it as early as in one day.
How apple cider vinegar helps in reducing weight?
Let’s talk about the mechanism of action of Apple cider vinegar and how it can help us in reducing weight.
Apple cider vinegar regulates blood sugar level
Apple cider vinegar helps us in reducing weight by maintaining blood sugar. In this way, it helps to regularize our eating habits. As eating habits improve, we remain healthy. It increases the number of enzymes that can burn fat.
Apple cider vinegar regulates satiety center
Apple cider vinegar helps in reducing weight by regulating the satiety center. Apple cider vinegar will fulfill appetite effectively when taken with meals. Hence, the person is not attracted to unhealthy food and irregular eating patterns. Thus, it regulates appetite. Different studies show that Apple cider vinegar can suppress appetite. Pectin in Apple cider vinegar is the main component for fulfilling the satiety center.
Apple cider vinegar enhances insulin sensitivity
Apple cider vinegar helps in reducing weight by enhancing insulin sensitivity. This effect can bring added benefits to patients with insulin-resistant diabetes. But it can also decrease the levels of blood sugar drastically when taken with insulin. So it is both an end sword. One needs to be aware of this effect of apple cider vinegar when on insulin.
Apple cider vinegar prevents blood sugar spikes
Apple cider vinegar helps in reducing weight by preventing spikes in blood sugar levels. Apple cider vinegar inhibits the metabolism of disaccharides present in carbohydrates. Apple cider vinegar deactivates disaccharidase, thus slowing the digestion process. As this process of digestion occurs at a slow pace, there will be no spikes instead of steady blood glucose levels are observed. (1)
Apple cider vinegar delays gastric emptying
It helps in reducing weight by delaying gastric emptying.
Apple cider vinegar decreases postprandial glucose level
Apple cider vinegar helps in reducing weight by decreasing postprandial glucose levels. Researches have shown that if you have taken Apple cider vinegar before a meal, then after a meal, the sudden rise in sugar level will not be observed which is natural. Thus, by acting this way, Apple cider vinegar decreases postprandial blood glucose.
Apple cider vinegar helps with starchy food
Apple cider vinegar helps us in reducing weight by helping us in the digestion of starchy food. If we take apple cider vinegar before a starch diet like rice or fries, we are less likely to suffer from high blood sugar levels that are normal with the bulk of starch. (7)
Apple cider vinegar increases metabolic rate
Apple cider vinegar helps in reducing weight by increasing metabolic rate. It increases the metabolic rate by increasing the concentration of 5 AMP-activated protein kinase. As metabolic rate increases, there will be better digestion and as a result weight loss. (5)
How to use Apple cider vinegar for weight loss?
Well, apple cider vinegar’s main component is an acid. So how we should use apple cider vinegar for weight loss.
- A commonly practiced way is to dilute in water. The recommended way is to take water 8 ounces and apple cider vinegar 1 tablespoon in a glass. You can add 2 tablespoons or dilute it further depending on your taste buds. Apple cider vinegar is best to be taken before meals. Some people prefer to use apple cider vinegar in the morning. You can take it a maximum of 3 times.
- Apple cider vinegar can be used in soups though less evidence has supported its use in soup for weight loss.
- Apple cider vinegar can be used as a dressing for a salad. Take fresh vegetables and fruits, cut them in a bowl and add apple cider vinegar to it. Apple cider vinegar will provide added benefits to your salad thus help in reducing weight. (2)
Additional benefits of Apple cider vinegar
There are additional benefits of using apple cider vinegar besides reducing body weight.
Due to its sour taste, apple cider vinegar can add flavors to your salad and soups.
It can resume the process of releasing an egg that is also known as ovulation in patients with polycystic ovaries syndrome. (6)
Effects on cholesterol
Apple cider vinegar increases the level of high-density lipoprotein cholesterol in the body.
Apple cider vinegar has bactericidal properties.
Apple cider vinegar causes a reduction in blood pressure by mediating constriction of blood vessels. (8)
Apple cider vinegar improves the texture of the skin.
Treatment of acne
Apple cider vinegar can be used for the topical treatment of acne.
Diabetes type 2
Apple cider vinegar daily use is beneficial in people with diabetes type 2. (3)
Apple cider vinegar can be used as a detox drink. Some people use apple cider vinegar along with honey for detoxification of the body.
Use in pickles
Apple cider vinegar can be used to make vegetable pickles.
Side effects of using Apple cider vinegar
Excess amounts of Apple cider vinegar, when taken at once, can cause nausea.
Damage to tooth enamel
When taken orally and not in the diluted form it can damage tooth enamel
Burning sensation in the throat
Apple cider vinegar can cause a burning sensation in the throat
Apple cider vinegar has some drug interactions especially it interacts with insulin and some supplements.
Apple cider vinegar causes stomach discomfort when taken on an empty stomach. (4)
Contraindicated in patients with gastroparesis
Apple cider vinegar is not suitable for patients with gastroparesis.
Apple cider vinegar can cause mouth ulcers.
Effect on liver
As apple cider vinegar end product is a toxic metabolite, it can affect the liver.
Does it really help to lose weight?
With all this discussion, we tried to figure out that do apple cider vinegar helps in reducing weight? Different researches have shown promising results in animals who were given apple cider vinegar. Many studies are conducted on rats in Japan that have shown drastic weight reduction over time while using apple cider vinegar. In humans, Apple cider vinegar aids in the weight reduction process. It helps in losing weight at a faster pace. Apple cider vinegar doesn’t act as a magic bullet that you can solely rely on weight loss. We can adopt different effective ways of losing weight. Healthy food, a balanced diet, and moderate exercise should be followed daily. We should estimate the number of calories in our diet. There should be more proteins and fewer carbohydrates and sweets. Along with this, we can use apple cider vinegar for aiding weight loss.
The Bottom line
Thus, we have concluded that Apple cider vinegar helps in reducing weight. Taking apple cider vinegar for longer periods in the recommended dose that is 1 to tablespoons diluted in water 2-3 times a day helps in reducing weight. But apple cider can’t be the only way of reducing weight which we can rely upon. We need to reduce our diet, avoid junk and do moderate exercise. Besides, we can use apple cider vinegar to fasten the process. But we need to be cautious about apple cider vinegar interaction with medicine. So if you are taking medicine or any supplements, call to a physician is a must before starting apple cider vinegar.
(7) https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/2018/august/debunking-the-health-benefits-of-apple-cider-vinegar (8) https://www.health.harvard.edu/blog/apple-cider-vinegar-diet-does-it-really-work-2018042513703