How To Use Apple Cider Vinegar (ACV) For Weight Loss
Apple cider vinegar (ACV) is a cherished natural remedy, used by many as a preventative and curative measure. It also holds an important place in the dieting world – scientific studies, as well as practical experiences, show that apple cider vinegar (ACV) can help you lose weight.
Vinegar is one of those substances that target the problem holistically, and it provides you with long-term solutions. This article will help you understand how ACV works and how to use ACV as part of your daily diet to lose weight and to improve your health.
The most interesting study on how apple cider vinegar helps with weight loss was published in 2009. The Bioscience, Biotechnology and Biochemistry journal published a study finding that drinking 2 tbsp. vinegar for just three months caused significant decrease in body weight, abdominal fat, waist circumference, and triglycerides.
What Does ACV Do To Make You Lose Weight?
Apple cider vinegar is made from crushed apples, then distilled and fermented. The result is a liquid that is high in acetic acid. ACV taps into several physiological mechanisms that support healthy weight loss:
1. Apple cider vinegar (ACV) acts as an appetite suppressor
Apple cider vinegar makes you eat less by producing a feeling of satiety sooner. One research that proved that empirically was a 2005 study published in the European Journal of Clinical Nutrition. Subjects who ate bread with vinegar felt significantly fuller than their counterparts who were fed only bread. The more acetic acid (the primary constituent of vinegar) the participants ingested, the fuller they were.
2. Apple cider vinegar (ACV) controls blood sugar levels
Apple cider vinegar prevents uncontrollable sugar spikes and crashes that make you want to nibble between meals. When your blood sugar is stable, it’s much easier to stick to your diet and eat only when your body needs it.
The previously mentioned study also measured blood sugar levels in the vinegar-fed and control group. Participants who were given ACV had significantly lower post-meal blood glucose levels (there was no spike that usually follows a meal high in carbohydrates). Furthermore, those who consumed a higher dose of vinegar, benefited from the effect even 90 minutes after eating. For more information, please read my article on how to use apple cider vinegar for diabetes.
3. Apple cider vinegar (ACV) prevents fat accumulation
Apple cider vinegar stimulates your metabolism and makes you burn fat faster. It contains a lot of organic acids and enzymes that speed up your metabolism and increase the rate at which body fat is burnt.
There aren’t many human studies that would support this explanation. A Japanese study published in 2009 was observing the effects of acetic acid on rats that were fed a diet high in fats. The scientist concluded that the consumption of acetic acid (which is found in ACV) suppressed fat accumulation. ACV can also help you to reduce cholesterol.
4. Apple cider vinegar (ACV) has an impact on insulin secretion
Insulin affects fat storage. This hormone is closely linked to blood sugar levels and its secretion is disturbed in people suffering from type 2 diabetes. Scientists suggested that ACV might work in a similar way to some diabetic drugs and could have a potential in controlling diabetes. If you suffer from type 2 diabetes, make sure to consume these foods and these spices.
5. Apple cider vinegar (ACV) detoxifies the body
When our body gets rid of toxins, all the processes (including digestion and metabolism) become more efficient. ACV flushes the body and helps it use the nutrients from food in the best way possible. It is high in insoluble fiber that absorb toxins and improve bowel movement. You can find extremely detailed information on how to detox your body with ACV in my post on how to make ACV detox drinks.
What Type of ACV Should You Use for Weight Loss?
When using apple cider vinegar for weight loss, and to get the most health benefits, it’s important to get ACV that hasn’t been processed and is still in its “raw” form.
Use raw unprocessed ACV
Raw unprocessed apple cider vinegar still contains the “mother” which is the cloudy bits that should be floating around the liquid, and retains many of the health benefits of ACV.
Use organic ACV
Since apples are heavily sprayed with pesticides (apples were at the top of the list of the fruits and veggies with the most pesticides) you need to buy raw, unprocessed, unfiltered and organic apple cider vinegar to enjoy the full health benefits. You can also easily make your own ACV at home.
You can buy any brand of ACV
Any brand of ACV that is unpasteurized, unfiltered and organic can be used for weight loss. One of the most well-known organic ACV brands is Bragg which can be purchased online, in many supermarkets and health food stores. You don’t need to worry that the ACV is not pasteurized since the high acidity level is high enough to kill bacteria such as E.coli. But just remember that many doctors recommend pregnant women to avoid consuming any unpasteurized foods to reduce the risk of foodborne illness that could potentially harm the baby.
How to Use Apple Cider Vinegar (ACV) For Weight Loss
If you are not used to the taste and effects of apple cider vinegar, you might want to include it into your diet gradually.
- Start by adding 1 teaspoon of apple cider vinegar to a cup of water and drink it once a day. Then, increase the amount of vinegar per serving, and the frequency of drinking.
- According to research on ACV and weight loss, you should consume a daily amount of 2 tablespoons of vinegar mixed with a cup of water.
Apple cider vinegar is very acidic, so you need to dilute it to protect your teeth, throat and the lining of your stomach. Don’t drink undiluted ACV as it can do more harm than good. You can also drink the diluted apple cider vinegar with a straw to protect your tooth enamel.
Do You Need to Add Honey to the ACV Weight Loss Drink?
Some find the taste of vinegar difficult to stomach. To improve the flavor of the ACV weight loss drink, you can add a bit of honey to your vinegar serving. The combination of honey and ACV has many health benefits which you can read about in my article about the 16 health benefits of apple cider vinegar and honey, or you can drink it with your tea. Wait for the tea to cool a bit before adding the ACV and honey and drink. You can also have vinegar with your meal.
How to Incorporate ACV into Your Diet?
Apple cider vinegar goes very well with some soups, especially in long-simmered bean soups or rich meat-based soups. Just remember to add the ACV to the soup once it has cooled down to prevent nutrient loss due to high heat.
You can also use ACV as a refreshing salad dressing with olive oil.
You can also use ACV for pickling vegetables, or you can simply mix it with water or herbal tea and drink it.
You can get more ideas for ACV drinks in my article on how to make apple cider vinegar detox drinks.
When and How Often Do You Need to Drink ACV for Weight Loss?
To kick start the metabolism and influence the feeling of fullness, some believe that it’s best to drink ACV water about an hour before your meal to improve digestion and lose weight. Some also suggest drinking it first thing in the morning, on an empty stomach. However some people don’t like drinking ACV on an empty stomach, and others prefer to drink it after eating.
Whatever is suitable for you, you can consume it 2 – 3 times a day but don’t exceed the recommended amount of about 2 tablespoons per day. If you feel any burning sensation in your stomach or nausea, you can reduce the amount of ACV or try not to drink it on an empty stomach.
Some people also recommend taking a break every now and then from consuming ACV to give your body a break so they take a week or two off after every few months.
Does ACV Consumption Has Side Effects?
Apple cider vinegar is generally safe to consume. However, as with all natural remedies and traditional treatments, there are some precautions you should take.
Too much ACV can cause low potassium levels and may lead to osteoporosis. However, this was reported in a woman who was drinking around 8 oz. apple cider vinegar a day for several years. The amounts that are recommended in this article (1-3 tablespoons a day diluted in water) are safe for general consumption.
As mentioned previously, acidic foods such as ACV can weaken tooth enamel. To prevent this happening, rinse your mouth with a glass of water after drinking a glass of diluted ACV or drink it with a straw. It’s also a good idea to avoid brushing your teeth immediately after you drink ACV.
ACV can interact with other medications like diuretics, laxatives, heart, and diabetes medication. If you regularly take medication, consult with your doctor before drinking ACV on a regular basis.
Why ACV Is the Best Type of Vinegar for Weight Loss
Apple cider vinegar is seen as a superior choice due to its all-encompassing health benefits. It cleanses the body and it also has anti-microbial properties. Not only does ACV help with weight loss, it also has a positive effect on some other conditions.
You can find more detailed information on how to improve your health with ACV in my articles about the 11 ways ACV can revolutionize your health and in my popular article on how to use ACV for great health.
What To Expect When Taking ACV For Weight Loss?
Apple cider vinegar will not provide you with a quick weight loss. The changes will be gradual, but permanent. Don’t be impatient and allow it some time. Sometimes losing just one pound a month and not re-gaining it afterwards, can be the real success.
How fast you’ll lose weight depends on other factors as well, such as your exercise, nutrition, stress and genetic factors. For best and fastest effects, you need to combine this natural product with other techniques for losing weight, so the function of vinegar gets supported with lifestyle changes.
Here a few more articles that you may want to read to learn about effective weight loss techniques:
- 9 Secrets of losing weight without a diet
- Delicious honey and cinnamon weight loss drink
- 12 Simple Tweaks for Weight Loss and Great Health
How To Speed Up Your Weight Loss
There are ways to make your ACV regimen work faster.
One more thing that you can do is add coconut oil to your diet – I’ve already mentioned in another article how to use coconut oil to lose weight.
The following things will help you lose weight faster:
- Get moving! If you do some moderate exercise, five times a week, you’ll be helping your metabolism and increase your metabolic rate. If you don’t have time for anything else, at least walk for 20 to 40 minutes every day. For more information read my article on how much walking you need to lose weight.
- Eat foods rich in potassium. This mineral reduces your stress levels and lowers blood pressure. Good sources are bananas, sweet potatoes, avocados and spinach.
- Reduce your sugar intake, especially refined sugars.
I wrote other related articles about the health benefits of ACV and on how to lose weight:
1. How to Make ACV Detox Drinks
2. 16 Amazing Health Benefits of Apple Cider Vinegar and Honey
3. Weight Loss Study: Triple Fat Loss With One Teaspoon of this Spice
Using apple cider vinegar is one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health.