I am sure you have heard a lot about the weight-loss benefits of apple cider vinegar (ACV). However, you may wonder how to use apple cider vinegar for fast weight loss.
ACV is popularly used as a primary ingredient in several natural remedies for various diseases. It is said that the legendary Greek physician Hippocrates used it as an “all-in-one panacea” for treating a list of diseases.
Today, its best-known uses are for detoxification, treating pneumonia, and weight loss. It’s also a popular remedy for eczema, haemorrhoids and warts.
ACV has a very special place in the weight loss diet world. There are several excellent apple cider vinegar diet recipes and drinks that may help you lose weight naturally.
In this article, we will briefly discuss the diet use and benefits of ACV for weight loss.
Weight Loss Benefits of Apple Cider Vinegar
How does apple cider vinegar help with weight loss?
The benefits of the apple cider vinegar diet on weight loss are widely discussed and debated. Some recent research opinions still need to fully back ACV as an effective fat-burning diet and only give a glimmer of hope for using ACV as a reliable weight-loss tool.
However, several studies in the past have shown proven effects of apple cider vinegar on shedding body fat.
A research paper published in the Journal of Functional Foods analyzed 39 participants. The participants took ACV with their lunch and dinner while reducing their daily calorie intake by 250 calories. As a result, they experienced a loss of 8.8 pounds of body weight in 12 weeks.
Here are some of the best-known weight loss benefits of the acidic diet, according to some of the research:
Appetite suppressor: According to a study, the acetate property in ACV could help suppress the brain’s centers that assist in inducing appetite, which will result in reduced food intake.
Reduces insulin dependency: When you have acids from apple cider extracts, your glucose doesn’t rise as much after a meal and your body needs to make a lesser amount of insulin.
Promotes healthy metabolism: According to one of the rat studies, acetic acid helps in higher fat burning and lower production of sugar by the liver.
Reduces fat storage: Another experimental study on rats proved the ability of acetic acid to prevent obesity by reducing belly fat storage and liver fat.
Burns fat: Feeding rats with acetic acid showed a significant increase in genes responsible for fat burning, which led to a subsequent decrease in body mass.
ACV is a very healthy diet that contains vitamins and minerals, powerful enzymes, potash, amino acids, acetic acid, pectin, alcoholic acids, and propionic acid, all of which help improve health and metabolism.
It has antioxidants and antibacterial properties that help reduce cellular inflammation and infections.
How Do You Use Apple Cider Vinegar
How to use apple cider vinegar effectively for weight loss
You could also be interested in trying out the ACV diet for shedding belly fat and improving overall health.
Now we shall see how to use apple cider vinegar for weight loss; also look at a few ACV diets, drinks, recipes, and pills.
The simplest way to use ACV for weight loss is to mix 1 tablespoon of it in a cup of water and drink apple cider vinegar first thing in the morning on an empty stomach. Ideally, you should add 2 tablespoons of vinegar to a cup of water and drink it 1–3 times a day. But it is not easy to drink it that way because of its funny taste.
The maximum weight loss results with ACV can be achieved when combined with low-carbs diets or as part of other recipes.
Here are some popular weight-loss drinks and recipes with ACV:
1. ACV and Maple Syrup Mixture
Unrefined maple syrup contains more antioxidants, beneficial nutrients, and phytochemicals than fructose corn syrup or white sugar. Adding maple syrup in ACV makes the drink palatable and sweet without adding bad calories.
Take a glass of warm water and add 1 tablespoon of apple cider vinegar. Sweeten the drink with 1 tablespoon of maple syrup. Instead of plain water, you can use green tea with ACV and maple syrup for better fat-burning results.
2. ACV and Water
Drinking 2 cups of water mixed with ACV before meals are good for appetite suppression and improving metabolism.
Take 2 cups (5 ounces) of water and add 1 tablespoon ACV to it; drink this ACV mixed water 30 minutes before the meal. It is the simplest apple cider vinegar weight loss drink.
3. Apple Cider Vinegar and Honey
Honey and ACV are the traditional health “elixirs” recommended by Hippocrates of Greece. You can also blend the health ‘elixir’ with other herbal ingredients known for their fat-burning qualities. Here are a few of the best combinations:
- Mix two tablespoons of honey with an equal amount of ACV, add this mixture to 8 ounces of water and drink it. Honey not only sweetens the drink but also has many health benefits. It is best to have this drink 30 minutes before the meal.
- Use the vinegar and honeymixture as a salad dressing or mix it into fruit juices.
- In a glass of water, combine 1 tablespoon apple cider vinegar, 2 teaspoons honey, a pinch of cayenne pepper, 12 teaspoons garlic paste, and 5 drops of lemon juice; stir well and drink 30 minutes before the meal. His drink suppresses appetite, improves metabolism, and burns fat.
- Add 2 teaspoons of honey and 1 teaspoon ACV to 1 cup of freshly brewed green tea and drink it 3 times a day. Green tea can suppress the appetite and increase the rate of metabolism.
4. ACV and Cinnamon
Cinnamon contains excellent natural ingredients that help to balance blood sugar. The combination of ACV, cinnamon powder, honey, and lemon juice is effective for weight loss and overall health improvement.
In a cup of water, combine two tablespoons of organic apple cider vinegar, one tablespoon of honey, twelve teaspoons of cinnamon powder, and a few drops of fresh lemon juice. Stir the juice thoroughly and drink it 30 minutes before each meal.
5. Apple Cider Vinegar Dressed Salad
Make a salad with 2 tomatoes, 2 chop-up cucumbers, and 3 sliced onions. Dress the salad with 2 oz ACV and water, 2 teaspoons sugar, 14 teaspoons black pepper, and salt to taste. Eating an ACV-dressed salad regularly with meals will help you shed weight quickly.
6. Additional Ways to Use ACV for Weight Loss
Here are a few simple apple cider vinegar weight loss recipes and diets:
- Use ACV with olive oil for salad dressing; it tastes great, especially on leafy green salads.
- Mix 2 tablespoons of ACV with orange juice.
- Use flaxseed and honey to create a powerful salad dressing.
- Use ACV for pickling vegetables and raw fruits.
- Substitute ordinary cooking vinegar with ACV.
- Use a little ACV when you are making any fermented food items.
ACV Pills
Should you use apple cider vinegar pills for weight loss?
If you find it hard to bear the taste of organic ACV or it’s inconvenient to prepare the ACV weight loss drink, you can take apple cider vinegar pills for weight loss. It is available over the counter or through online retailers such as Amazon.
This dietary supplement usually comes as a 250-300 mg pill, which needs to be taken once a day. Do not consume the pills in excess doses or with organic liquid ACV.
Reports warn consumers to be careful of the sibutramine (an appetite suppressant) added to apple cider vinegar pills. The overdose of added sibutramine in the pill could result in side effects such as stroke, heart disease, and high blood pressure.
Certain brands of this supplement sold in the market are infused with silica, stearic acid, calcium, cellulose, and other minerals. Excessed such added micronutrients may have long-term negative effects on the body.
As a safety measure, you should always talk to your doctor or dietitian before taking any dietary supplement with added extra vitamins and minerals.
Tips And Warnings
You can expect good weight loss results if you use ACV correctly, but improper use can also cause side effects. Here are a few tips and warnings for its use:
- Limit the apple cider vinegar daily intake to 2 or 3 tbsp per day; start with 1 teaspoon per day and then gradually increase the intake as your body gets accustomed to tolerating it.
- Always dilute it in water, fruit juice, or honey.
- Take this weight loss drink 30 minutes before the meal.
- Use only raw, organic, unpasteurized, and unfiltered cider vinegar.
- The effectiveness of its weight loss does not have any scientific backing.
- An overdose of apple cider vinegar may cause hypokalemia, which leads to osteoporosis (poor bone density).
- Sometimes, it may reduce the level of potassium in your body, so if you’re using this diet regularly, you may have low potassium levels,
- It’s not recommended for patients using laxatives, prescription medicines, or diuretics.
- Do not use undiluted vinegar as it may damage tooth enamel and cause a burn to the esophagus, indigestion, nausea, and heartburn.
- Follow a balanced diet and do physical exercises to achieve maximum weight loss results with the diet.
- Some people may have an allergic reaction to apple cider extract, such as itching, swelling, rash, trouble breathing, etc. If this happens, stop this diet.
Conclusion
Apple cider vinegar helps you lose weight when combined with a low-calorie diet. Now you can try out some of the ACV diet recipes and drinks we have shared.
It is a wise choice because of the many health benefits you achieve from this natural diet. It detoxifies the body and improves its antimicrobial immunity.
Regular consumption of this diet has been shown to help prevent diabetes, cardiovascular disease, cancer, high cholesterol, inflammation, acid reflux, indigestion, and other common illnesses.
If you have yet to try it, start adding apple cider vinegar to your diet, recipes, and weight-loss smoothies.