Apple cider vinegar has been used as a health tonic for years. The health benefits of apple cider vinegar are plenty. Among the several benefits one of the most well-known is apple cider vinegar for weight loss. But before talking about how ACV helps in weight loss, let’s talk about how it is made.
Apple cider vinegar is made from a two-stage fermentation process. Firstly, the apples are crushed and combined with yeast and then the mixture is fermented. This process creates alcohol. After this, the strains of bacteria convert alcohol into acetic acid. When all the alcohol is removed after fermentation, the mixture becomes apple cider vinegar.
Acetic acid is the primary active component of apple cider vinegar. The acetic acid present in ACV has a lot of benefits for weight loss.
How Apple Cider Vinegar Aids Weight Loss:
Apple Cider Vinegar Keeps You Full For Longer Periods:
ACV is a natural appetite suppressant because of the presence of acetic acid. ACV intake significantly increases satiety. This, in turn, decreases the calorie intake.
According to a study performed on overweight individuals suggested that those who intake ACV before their meals consume 200–275 fewer calories in a day. Other than suppressing the appetite, the ACV also lowers the rate at which food leaves the stomach.
In another study it was found that people who consume ACV with starchy meals significantly delayed gastric emptying rate, which increased the feeling of fullness and also lowered blood sugar levels.
Apple Cider Vinegar Helps Burn and Suppress Body Fat:
According to a 2009 study performed on obese individuals over a 12-week period analyzed the impact on body fat. The participants were divided into two parts: ones who drank 1 tablespoon (15 ml) ACV and others who drank 2 tablespoons (30 ml) ACV in a day.
Those who consumed 1 tablespoon ACV daily for 12 weeks lost 1.2 kg and their body fat decreased up to 0.7%. On the other hand, those who consumed 2 tablespoons ACV daily for 12 weeks lost 1.7 kg and their body fat decreased up to 0.9%.
This is because the acetic acid present in ACV helps in suppressing the body fat using a process called inhibition of lipogenesis (fat storage). This means that the acetic acid in ACV blocks certain enzymes in the body to create fatty acids. It also regulates fat metabolism by increasing the body fat burning rate and decreasing fat storage.
Apple Cider Vinegar Helps Reduce Visceral Fat:
According to researchers, consuming ACV also significantly decreases visceral fat, which is also known as belly fat or active fat. It is located in the abdominal cavity and surrounds the pancreas, liver, and intestines.
Research has shown that reduced visceral fat also helps in blood pressure reduction in overweight/obese individuals.
How to take Apple Cider Vinegar for Weight Loss?
There are several ways in which you can include ACV in your diet.
The amount of apple cider vinegar for weight loss is 1-2 tablespoons in a day diluted with water. You can also use apple cider vinegar in salad dressings.
It is best to spread the dosage of apple cider vinegar out into 2–3 doses in the day. For weight loss, it is recommended to consume ACV 30 minutes before meals.
Note: It’s essential to dilute ACV with water as undiluted ACV can cause problems in the throat and teeth.
Taking the right amounts of apple cider vinegar can provide definite results for weight loss and also other health benefits.
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