How to apple cider vinegar weight loss. Did you know that over 35% of all adults above the age of 20 in the United States are obese?
This terrifying statistic shows how weight problems have prevailed. With so many health risks associated with excess body weight, there is every reason to look for lasting ways to lose weight.
People try various approaches when it comes to losing and managing weight. From vigorous exercises to extreme diets, there are all manner of remedies to try out. One home remedy that has been used for thousands of years is apple cider vinegar.
In the golden ages, people used this vinegar not just for weight loss but for a myriad of other health conditions. Can apple cider vinegar really help you lose weight? If yes, how can it be used safely to deliver the results? This will be a guide on how to apple cider vinegar weight loss.
Before diving into how apple cider vinegar can help you lose weight, it is good to understand what it is and how it works. Made using crushed apples, yeast, water and good bacteria, apple cider vinegar is made up of several active ingredients.
The most potent element is acetic acid. This acid is also called Acetic acid. It forms about 6% of the drink and gives an array of health benefits. The other components are traces of other acids minerals, vitamins, proteins, pectin’s; the list goes on.
Some experts are not too convinced that apple cider vinegar can help people lose weight. However, looking at individual constituents of the vinegar and what they do holds the key to knowing the effects therein.
Studies have revealed the effects of acetic acid. Conclusive research has uncovered the following benefits of acetic acid; the main ingredient in apple cider vinegar.
This acid has been found to have properties that may affect some brain centers that control appetite. In so doing, people are able to eat less food owing to appetite suppression. Less food means less calories in the body.
Acetic acid has been found to help improve the function of the liver and muscles in taking up blood sugar. A study done showed a significant lowering of blood sugar levels thanks to acetic acid.
Another study showed that the acid can reduce the insulin level in blood. This is made possible by balancing out the insulin and glucagon. When insulin is regulated properly in the blood, this is a perfect environment to promote fat burning.
Research revealed that acetic acid helped reduce obesity by preventing the storage of excess fat. In the same study, the belly fat was reduced.
Acetic acid has also been found to increase the secretion of AMPK. This is a vital enzyme that plays a critical role in promoting metabolism. With improved metabolism, fat burning becomes easier while reducing storage of fat in the body.
There are various studies have been conducted to uncover the merits of drinking apple cider vinegar before bed. A good example is a study that took roughly 3 months. 144 obese Japanese adults consumed a tablespoon of ACV daily for the duration.
In the same study, some adults consumed two tablespoons of ACV instead of one. A section of adults in the same group consumed a placebo drink during the duration.
All participants were told to continue with their normal eating habits without changing anything in their lifestyles. The results were conclusive as follows.
The group of people who consumed one tablespoon of vinegar every single day recorded an average weight loss of 2.6 lbs or 1.2 kg.
This group also recorded a decrease in body fat by 0.7%. In addition, the the group lost about 0.5 inches from their waist circumference on average. In the same group, there was a significant drop in triglycerides by about 26%.
Triglycerides are a type of fat in which high levels raise the risk of heart disease among other health problems.
The group that went with two tablespoons of vinegar per day recorded more impressive results. On average, they lost 3.7 lbs or 1.7 kg.
Their body fat also went down by 0.9%. In addition, their waist circumference decreased by about 0.75 inches. In terms of decrease in triglycerides, the average percentage of loss stayed at 26%.
The group that consumed a placebo drink recorded weight gain of about 0.9 lbs or 0.4 kg. It goes without saying that their waist circumference further increased.
This study shows clearly that apple cider vinegar has positive effects when it comes to weight loss and reduction of body fat.
Having said this, there needs to be more studies in this area to fully established the facts and to understand better how the vinegar works.
A study was conducted on 11 people, whereby a section took some vinegar with a high-carbs meal. Those who took the meal with the vinegar showed to have less blood sugar by 55% after an hour of eating.
In the same study, the group that took vinegar with the meal reduced their food intake by about 250 calories for the rest of the day. What it says is ACV slow down stomach emptying to give a feeling of fullness or satiety.
In addition, the study group could have eaten lesser calories because of appetite suppression properties in the vinegar.
Going by the studies highlighted above, it is very clear that vinegar has a positive effect when you are looking to lose weight. Even if the studies are limited and minimal, reviews by people who have tried this remedy show that there are clear health benefits where weight loss is concerned.
However, to tap into all the merits, you have to use the right vinegar and in the right way. The following information sheds more light in this respect
Vinegar comes in great varieties. In addition, there are all manner of apple cider vinegar brands in the market. Yes, you must choose the right ACV from the brands available. At the beginning of this article, various components of apple cider vinegar were highlighted.
The acetic acid must be in the right concentration. In addition, probiotics, pectin's, minerals and vitamins must all be intact. To this end, you need a vinegar that has not been filtered or pasteurized. Go a step further and choose an organic raw apple cider vinegar.
It has a thick consistency to it compared to the filtered kinds of vinegar. A cloudy bottle of vinegar will indicate the presence of ‘the mother’. This is an endearing term given to the unfiltered type of vinegar.
First, you should never take concentrated vinegar from the bottle. You must always dilute a tablespoon of vinegar with a glass of water.
In addition, you should take the right dosage per day. One or two tablespoons per day is the recommended dosage for this home remedy.
When you are starting out with the vinegar, you can even take a lower dose; just to see how well your body reacts.
Once you dilute it and take the recommended dosage, you are on your way to enjoying the merits.
How To Apple Cider Vinegar Weight Loss,by drinking diluted apple cider vinegar daily can become monotonous even when you are looking to shed some weight.
To this end, consider dynamic ways to add spice into your vinegar experience. There are so many ways to enjoy this remedy. First, you can have it as a salad dressing, with pickled vegetables or even as a tonic or drink.
The tonics or drinks can have other great ingredients added to promote flavor and to increase the health benefits. Below is a breakdown that empowers you with vital knowledge on how to add ACV to your daily diet in a fun way.
Most people who are looking to lose weight will want to make sure that they drink the vinegar. In this respect, there are various recipes that will get you going to take a look at.
Spice up your vinegar drink by adding a tablespoon of lemon juice and a tablespoon of raw honey. To the mix, add just a dash of red pepper.
Remember, for every serving, one tablespoon of raw unfiltered vinegar is enough. Use two cups of water to mix all the ingredients.
This drink when taken in the mornings and evening will help you lose water weight. It works very well if you are just beginning your weight loss efforts. Water weight or retention adds many pounds to your actual weight and resolving the problem this way is helpful.
Add a tablespoon of vinegar, some lemon juice and a few drops of raw honey and some cinnamon to some freshly made green tea.
Place a small piece of ginger inside the tea for a minute or two. The result will be a wonderful blend of flavors.
This invigorating drink will not just boost weight loss but it will help promote your immunity as well.
Adding all the above ingredients will create a flavorful tonic to aid in weight loss.
This spicy mix shows you that you can add a variety of ingredients to keep your vinegar intake very exciting day to day.
There are people who prefer taking their vinegar with their salads. There is no harm in this as long as you get the dosage right. The following are good examples to get you started in the right direction.
You will need a small clove of garlic, a fraction of a red pepper, quarter teaspoon black pepper, a pinch of salt, a teaspoon ground flax seeds, a few drops of liquid Stevia, two tablespoon of ACV and a quarter cup of extra virgin olive oil.
Mixing all the ingredients will give you the most tasty salad dressing. Before consuming, it is important to refrigerate the dressing. Eating all your salads this way will indeed help you lose weight as you burn more fat.
To add some extra zest into your dressing, use the juice of one lemon. Add it to your liquid stevia, vinegar, red pepper, extra virgin olive oil, salt and pepper.
This dressing will indeed give you a great experience with your salads making sure that you are never bored when consuming your weight loss vinegar remedy.
Using ACV to pickle your vegetables adds a sweet and savory taste. You can pickle all manner of vegetables including broccoli, carrots, bell peppers, onions, red peppers, cucumbers, french beans; the list goes on.
Take advantage and buy all the vegetables you love and get a jar to pickle these delicious bites. When you are on a weight loss journey, these ready bites will help you burn and keep those unwanted calories at bay.
By now, you must have realized that using this vinegar will not give you overnight results where weight loss is concerned.
You have to incorporate the remedy into a healthy weight loss regime. This is the only sustainable way to get the results that are lasting.
So, what else should you do to enjoy the weight loss results?
This means that you should add more vegetables to your diet. Go for a variety and add an assortment of fruits as well. You must also consider taking wholefoods to avoid processed foods.
For example, go for oatmeal instead of processed pasta. You can choose whole pasta as well. Brown rice and any whole grain will also do a better job when it comes to losing weight. To this end, you must avoid junk food.
These are deep fried and processed bakes goods that are often sweet and delicious.
Go for meats that are lean like fish and lean chicken. If you must have beef, make sure it is in moderation. Processed meats are better avoided.
Start by not stocking your fridge or pantry with processed goods. Always consider eating fresh products. This is to say that you should cook most of your food. This has been shown to help people eat healthier.
Eating well is not enough when you do not consider your food portions. Most people eat more than they need per sitting.
If you must indulge, consider doing so with vegetables and fruits. This way, you will speed up your weight loss process.
Reducing carbs is the sure way to start shedding your stored fat in the body. Remember, nutritionists and health experts advice people that what they eat plays an 80% role in controlling weight. Be mindful of this even as you incorporate vinegar in your diet.
You do not have to sweat for hours in a gym to get a good work out. It all starts by standing up on your feet and keeping busy.
You could be feeding the dog or playing with your kids. Doing housework for over an hour a day can significantly help you burn calories and build muscle.
Therefore, get moving, if you have nothing to do, walk around your house, compound or neighborhood. This will get your blood circulation moving. If you prefer to join a gym or work with a trainer, any sweat will be beneficial to your weigh loss regimen.
As you wait to see the results, stay positive and do not give up on your quest to lose weight. Recharge your mental faculties and keep your eyes glued to the price.
Ultimately, you want to lose weight to promote health and look fabulous. If you are having trouble staying positive, look for resources that will help you. Join communities of people who are looking to lose weight. The social support goes a very long way.
When apple cider vinegar is used in the wrong way, you can experience some ill effects. For example, if you consume ACV without diluting with water, you will definitely suffer some consequences.
If you use too much vinegar than the recommended dosage per day for weight loss, you will definitely be at risk for experiencing bad effects.
Some people are also naturally allergic to vinegar and if this happens, it is essential to discontinue use for safety purposes.
Below is a list of the top potential side effects to expect when you do not use the remedy correctly.
Too much vinegar in the stomach will naturally raise the acidity to high levels. The result is an imbalance that will lead to more than an upset stomach. From diarrhea to heartburn and indigestion, you may suffer all these effects. Make sure that the pH level of the vinegar is just right at 5 to 7. Otherwise, if you experience the problem despite taking the precaution, you should lower the dose further or consider avoiding the remedy altogether. People who have preexisting issues like gastroenteritis and stomach ulcers should always avoid using this remedy.
– Tooth enamel damage
ACV can corrode tooth enamel leaving your teeth weak and compromised for decay and discoloration. To this end, diluting your vinegar is critical.
Go a step further and use stainless steel drinking straw will help reduce contact with teeth. Also, wait about an hour after taking the vinegar to brush your teeth. This will help remove any active residue of the acid.
Headache and nausea
This is a very common side effects when people overuse the remedy. This happens because the body releases harmful toxins while detoxification is happening.
The best way to steer clear from this problem is to avoid taking the remedy on an empty stomach. This means that you should eat something first before taking vinegar early in the morning. In addition, make sure you have diluted properly.
Never take more than two tablespoons of ACV. Even for weight loss, this is more than enough to give you desired results.
Low blood sugar
As seen above, vinegar works by lowering blood sugar. However, this can become a problem when there are dangerously low levels of blood sugar.
The best thing is to consult your health care provider if you are using medications that control blood sugar. Also, make sure not to use more than the required amount of vinegar. Monitoring your blood sugar is key if you are prone to this side effect.
To get the most from the vinegar weight loss remedy, it is important to dilute properly. This will help avoid throat irritation.
Acetic acid is mainly responsible for the esophageal wall damage. To use vinegar for a long time, use it in a sustainable way to avoid this side effect.
If you are pregnant or lactating, you should avoid using this remedy at all cost. In fact, you should not be concerned about losing weight.
If you are under medication for certain health conditions, you should consult your doctor first; otherwise, you should avoid trying the remedy.
Those going through chemotherapy are not supposed to take the vinegar.
All in all, if you experience any form of an allergic reaction to ACV, you should discontinue use.
When used in the right dosage, incorporated in a healthy weight loss regimen, ACV can indeed promote weight loss to give you a fit body as desired.