Apple cider vinegar (ACV) has gained a lot of popularity for its weight loss properties, but the real question is, does it really help with weight loss? Before we delve deeper, let’s understand what ACV is.
What is apple cider vinegar?
ACV is acidic in nature because it is primarily acetic acid. It is made by fermenting crushed apples. It is acetic acid that has many health benefits. Some of these are:
- Helps control blood sugar: The acetic acid found in apple cider vinegar can improve the liver’s ability to utilize sugars from the blood more efficiently.
- lower insulin levels: Reduced insulin to glucagon ratio helps increase fat burning process. This is done with acetic acid.
- Helps boost metabolism: Increase fat burning process.
- reduce fat accumulation Appetite is suppressed and food intake is reduced.
- Control blood pressure naturally
- Reduce bad cholesterol and increase good cholesterol (HDL).
- Relieves symptoms of PCOS.
What do the studies say?
One study done in humans (Japanese) states that apple cider vinegar really helps reduce weight and body fat.
Researchers gave 144 obese Japanese adults 1 tablespoon (15ml) of ACV and 2 tablespoons (30ml) of a placebo drink daily for 12 weeks, in addition to their normal diet and exercise routine. After 12 weeks, he found that those who took 15ml of ACV per day lost 1.2kg, 0.7% of body fat, 0.5 inch of waist and 26% of triglycerides. Those who took 30ml of ACV per day lost 1.7kg in body weight, 0.9% body fat, 0.75 inch waist, and 26% reduction in triglycerides (same as 15ml).
On the other hand, those who received placebo gained 0.4kg and their waist circumference also increased slightly.
The bottom line is that one to two tablespoons of apple cider vinegar per day can lead to weight loss, leading to a reduction in body fat percentage, belly fat, and blood triglycerides.
How do you add ACV to your routine?
Mix 15-30ml of ACV in a glass of water. However, it is recommended that he discontinues taking at least 15 minutes before his meals, preferably 2-3 times a day. If you can’t drink it because of its pungent taste and smell, you can use:
- As a salad dressing with olive oil
- for pickled vegetables
please note: Do not take ACV directly. Always dilute before consuming to avoid burning the mucous membranes of the throat and stomach from strong acids. Also, excessive use of apple cider vinegar can be harmful due to its acid content. Always consume within safe limits. Otherwise, your tooth enamel can erode and lose potassium.
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https://goqii.com/blog/does-apple-cider-vinegar-really-promote-weight-loss/ Does Apple Cider Vinegar Really Promote Weight Loss?