Game World!: can apple cider vinegar help with weight loss?

Does Apple Cider Vinegar help WEIGHT LOSS? PLUS more health benefits!

What are the 9 Rules to lose weight?

Pledging to a weight-loss plan isn’t the easiest thing to do — but it’s made even harder when the plan doesn’t work.

Trendy diets promoted by celebrities may seem like a good solution, but experts warn that those diets are difficult to sustain (not to mention we’re not privy to all the extra training and meal planning that their charmed lives afford).

“You have to start with a mind shift that eating healthy and daily motion is non-negotiable,” says Kathleen Trotter, Toronto-based fitness expert and author of Finding Your Fit.

Part of that shift also involves having the correct information about weight loss and fitness.

READ MORE: Weight loss and fitness trends to expect in 2017

“For starters, weight loss is 90 per cent diet and 10 per cent activity,” says Calgary-based registered dietitian Jessica Tong. “You can’t outrun your plate. What you put into your body is what counts.”

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The experts share some of their top tips for weight loss that will produce actual results and are actually sustainable.

1. Be mindful

Mindful eating is half the battle, Trotter says. And not just because you could be unaware of how much junk food you’re eating in a day — it applies to healthy foods too.

“Almonds are healthy, but if you’re eating 10 handfuls every day, that’s going to lead to weight gain,” she says. That’s why she advises against noshing while you’re cooking or keeping a jar of snacks on your desk.

But the real first line of defence is keeping a food journal.

“Until you know what you’re doing wrong and what you’re eating, you can’t fix it. But when you do know, you can make tweaks that will give you results.”

2. Eat breakfast

It’s a cliché as old as time: breakfast is the most important meal of the day. But it’s true.

“Breakfast sets the foundation for the rest of the day. It helps to control your hunger hormones and curbs cravings,” Tong says.

“People who skip breakfast will set themselves up for hunger that will build throughout the day and culminate in making poor food decisions later on. Then you fall into a cycle of saying, ‘Well, there’s no point in eating healthy today, I’ll just start tomorrow.'”

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3. Eat more protein — wisely

Adequate amounts of protein are important, but so are the right types.

“Cheese and almonds contain protein, but the percentage isn’t that high and you’re getting other things like fats and lots of calories,” Tong says.

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Egg whites, lean meats and fish are protein-dense foods that aren’t high in fat.

While Tong recognizes the importance of natural sources of fat in your diet, she says that consuming a lot of it (like on plans like the Paleo diet) can lead to negative repercussions like high cholesterol levels.

4. Don’t cut out carbs

Ever since the Atkins diet swept North America, we’ve been vilifying carbohydrates, and now it has extended to all foods containing gluten.

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“It’s not carbs or gluten that are the problem, it’s the excess consumption of them,” Tong says.

She says that disrupts the macronutrient balance we should be striving for — that balance differs for everyone, but if you’re striving for weight loss, aim for 40 per cent carbs, and 30 per cent of both protein and fat — and leads to weight gain. It’s not the carbs themselves.

Look for healthy sources like fruits and vegetables, nuts and seeds, and beans and legumes.

5. Speaking of vegetables…

“Eat more of them,” Trotter says. And drink more water.

“These are obvious things that when you say them to people, they always respond, ‘Oh, I know,’ but they don’t do it. Drink more water and eat more vegetables at every single meal.”

READ MORE: ‘Healthy’ vegetable chips aren’t always healthy. Here’s why

It doesn’t have to be a kale salad, either. Tong says if you’re drawn to the starchier vegetables, like butternut squash, carrots or peas, incorporate them in your diet.

This will create a habit around eating vegetables on a regular basis. Even if you never graduate to eating kale, you’ll be inclined to branch out and incorporate a wider variety of vegetables.

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6. Reduce your alcohol intake

It’s no secret that booze is loaded with sugar and calories, which is probably why it tastes so good, but that’s also why it leads to weight gain.

Since it gets digested and absorbed very quickly while not providing any satiety, it’s easy to overdo it.

“Even if you go from two glasses of wine per day to just one and you don’t change anything else in your diet or fitness routine, it will equate to a 10-pound weight loss in one year,” Tong says.

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CLICK TO SHARE QUOTE ON TWITTER: "EVEN IF YOU GO FROM TWO GLASSES OF WINE PER DAY TO JUST ONE AND YOU DON'T CHANGE ANYTHING ELSE IN YOUR DIET OR FITNESS ROUTINE, IT WILL EQUATE TO A 10-POUND WEIGHT LOSS IN ONE YEAR," TONG SAYS.

The good thing is, you’ll still get a drink every day.

7. Don’t ignore calories completely

Although nutrition experts have been telling us for years that calorie-counting isn’t the golden rule of weight management, that doesn’t mean you should ignore them altogether.

Exceeding your caloric intake by 150 calories one or two days isn’t going to derail your weight-loss efforts, but consistently consuming an excess of 150 calories per day will amount to a 15-pound weight gain in one year, Tong says.

Those extra calories can look like a three-quarter cup of rice, one-and-a-half glasses of wine or a heaping tablespoon of peanut butter.

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8. Use the “power of the pause”

The next time you find yourself craving a piece of cake or some potato chips, pause, Trotter says.

“Make yourself do something else for 15 minutes, because if you’re occupied, you won’t mindlessly eat,” she says. “If you’re at a party, go talk to someone or drink a glass of water. You want to disconnect from your food trigger.”

READ MORE: Can two weeks of ‘clean eating’ make you healthier?

Then if you’ve waited the 15 minutes and still want that cake, go ahead and have a small portion. At that point, you’ve considered the pros and cons of eating it, and you’ll likely make a wise decision about how much you need to satisfy your craving.

9. Commit to movement

“Motivation is created, it’s not found. Once you’ve shifted your perspective and you know you want to get fit, commit to moving every day,” Trotter says.

And when it comes to working out, the biggest obstacle is often just starting.

Trotter tells her clients to force themselves to do the activity, whether it’s running or riding a bike or doing yoga, and tell yourself you’ll just do 10 minutes. After 10 minutes, it’s highly unlikely that you’ll stop, because you’re already doing it and you probably feel good about it.

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She also advises getting a fitness buddy to work out with you at the gym or even just to walk with you after dinner.

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“You’re way more likely to do something if someone is waiting for you, and it’ll make it much more fun.”

Which snack is good for weight loss?

Trying to lose weight does not mean that a person has to give up all snacks. Certain snack foods, such as almonds and hummus, can help a person reach their weight loss goals. Contrary to popular belief, when a person tries to lose weight, they do not have to avoid eating or only eat at meal times.

Some studiesTrusted Source suggest that people are more likely to maintain their weight loss if they have a healthful eating pattern.

According to the American Heart Association (AHA)Trusted Source, skipping food to lose weight generally backfires because it sets a person up to overeat.

However, when a person satisfies their hunger with healthful snacks, they are much less likely to want to eat unhealthful foods or go over their calorie limit.

What makes a food good for weight loss?

Eating healthful snacks can help a person lose weight.

Some foods are better for weight loss than others.

In general, foods that are high in fiber or protein tend to be more filling. This means a person will feel satiated faster and may eat less at each snack time or meal.

Other considerations are finding foods that are low in calories but high in volume or density. The more space a food takes up in the stomach, the more full a person may feel. Again, this helps a person eat less with each snack.

People may also want to consider foods that help with metabolism and energy. Higher energy can help a person burn more calories, and a better metabolism can help a person more efficiently process the food they eat.

People looking to lose weight should avoid foods that contain large amounts of:

salt

sugar

saturated fat

simple carbohydrates

Unprocessed foods are good choices because many processed snacks contain high levels of sugar, salt, or both. Snacking between meals can help with weight loss. Snacking on healthful options can help prevent someone from overeating as well as provide vitamins, fiber, and protein.

The following are some of the best snacks for weight loss.

1. Hummus and vegetables

Hummus is a traditional Mediterranean dish that people make from pureed chickpeas. Due to its growing popularity, there are often several flavor options for premade hummus dips available in stores. People can also make hummus at home.

According to a 2016 studyTrusted Source, hummus offers many potential benefits. Hummus provides a good source of protein and fiber, both of which can help a person feel fuller faster.

When people eat hummus with vegetables, they are getting the benefit of hummus as well as any additional nutrients from the vegetables.

2. Celery sticks and nut butter

Celery is a low-calorie vegetable. According to the United States Department of Agriculture (USDA), two large celery stalks count as 1 cup of vegetables of the 2.5 cups necessary per day for a 2,000-calorie diet.

Celery is primarily water, which can help a person feel full. Dipping celery in a nut butter, such as peanut or almond butter, can provide the benefits of healthful fats and protein as well.

3. Fruit and nut butter

Apples and peanut butter is a good diet-friendly snack.

People can get creative with their fruit and nut butter combinations if they desire. According to the USDA, one medium apple provides 20 percent of a person’s dietary fiber, and 1 of the 2 recommended cups of fruit each day.

Dipping an apple slice in peanut or another nut butter also adds protein and good fat to a person’s snack.

4. Low-fat cheese

Low-fat cheese is a source of protein and calcium.

Low-fat cheese products offer many nutrients and lower fat counts than regular cheese.

Some of the benefits include:

source of protein

source of calcium

source of other vitamins and minerals

Low-fat cheese also contains fewer calories than full-fat cheese.

5. Nuts

Nuts can be a very healthful and filling snack.

Nuts provide protein and good fats. However, those looking to limit their salt intake should check the label to make sure there is no added salt. Also, a person should avoid nuts cooked with flavors, since the flavors often contain sugar or salt.

People should look for raw or dry-roasted nuts instead. Nuts are relatively high in calories, so a person should only eat a small amount per snack.

6. Hard-boiled eggs

Eggs are an excellent source of protein. In past years, however, many people thought that eggs were not healthful due to concerns about cholesterol.

However, more recent research suggests that eggs do not raise cholesterol levels and contain many essential nutrients.

7. Greek yogurt with berries

Greek yogurt is high in protein and calcium and low in fat and calories. A person can safely add fresh fruit or nuts to Greek yogurt to improve its taste and add nutritional value.

The best Greek yogurt for weight loss is the plain variety. Greek yogurts with flavoring will often contain extra sugar, which is not good for weight loss.

8. Edamame

Edamame is a legume that a person can eat as a snack. Similar to other legumes, edamame is a source of fiber and protein.

It is also high in potassium, iron, and magnesium. When people eat it between meals, edamame can help a person feel fuller while also providing some essential nutrients.

9. Air-popped popcorn

Popcorn is a popular snack food in the U.S. It often gets a bad reputation due to the additional sugar, fat, or salt that people put on it.

Air-popped popcorn does not contain these extra ingredients. Plain popcorn is a low-calorie whole grain that offers plenty of filling fiber.

How to add them to your diet

A person may find preparing healthful snacks in advance helpful.

The most effective way to add healthful snacks to the diet is to keep a stock of them in easy reach.

For example, a person could prepare a week’s worth of snacks at the beginning of the week. Once prepared, the person can then portion out the snack into individual serving sizes.

For instance, a person can prepare hummus in one large batch at the start of the week by pureeing chickpeas with olive oil, tahini, and seasonings in a food processor.

After preparation, they can put the hummus into small containers and accompany each container with a preportioned bag of carrot sticks.

Those who lack time to prepare their own snacks can look for snack-sized portions sold in grocery stores. Many products come prepacked in snack sizes.

People looking for premade, preportioned snacks should be aware that they are often more expensive. They will also need to look out for added sugars, salt, and fat.

Summary

Eating healthful snacks can play an important role in helping a person lose and manage weight.

People should look for snacks that are low in sugar, fat, and salt. They should also seek snacks high in nutrients such as fiber and protein.

Beans, nuts, and raw vegetables and fruits are often good choices that will help a person feel fuller and provide necessary nutrients.

What foods make you skinny?

Delicious foods that help you diet? It sounds too good to be true.

No doubt: Weight loss comes down to simple math. You have to eat fewer calories than you burn.

"Certain foods can help you shed body weight," says Heather Mangieri, RD, a spokeswoman for the Academy of Nutrition and Dietetics, "because they help you feel full longer and help curb cravings."

Some even kick up your metabolism. So take this list when you go to the supermarket:

Dark chocolate, sausage, nuts, and eggs? They're all on the list. It's about feeling full and satisfied.

1. Beans

Inexpensive, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more.

2. Soup

Start a meal with a cup of soup, and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as it's broth-based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter.

3. Dark Chocolate

Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version. In one study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.

4. Pureed Vegetables

You can add more veggies to your diet, enjoy your "cheat" foods, and cut back on the calories you’re eating, all at the same time. When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish.

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5. Yogurt with berries

A protein-rich breakfast may help you resist snack attacks throughout the day.

In a study of a group of obese young women, those who started the day with 35 grams of protein -- that’s probably way more than you’re eating -- felt fuller right away. The women ate a 350-calorie breakfast that included eggs and a beef sausage patty. The effect of the high-protein breakfast seemed to last into the evening, when the women munched less on fatty, sugary goods than the women who had cereal for breakfast.

Eggs and sausagearen’t your only options – and given their saturated fat, you might need to switch things up.. Greek yogurt with berries and nuts is one option. Just pick yogurt that isn’t loaded with added sugar.

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6. Nuts

For a great snack on the run, take a small handful of almonds, peanuts, walnuts, or pecans. Research shows that when people munch on nuts, they automatically eat less at later meals.

7. Apples

Skip the apple juice and the applesauce and opt instead for a crunchy apple. Whole fruit blunts appetite in a way that fruit juices and sauces don’t.

One reason is that raw fruit has more fiber. Plus, chewing sends signals to your brain that you’ve eaten something substantial.

8. Yogurt

Whether you prefer Greek or traditional, yogurt can be good for your waistline.

A Harvard study followed more than 120,000 people for a decade or longer. Yogurt, of all the foods that were tracked, was most closely linked to weight loss.

That doesn't prove that yogurt caused weight loss, but it stood out among other foods.

9. Grapefruit

Yes, grapefruit really can help you shed pounds, especially if you are at risk for diabetes.

Researchers at Scripps Clinic in San Diego found that when obese people ate half a grapefruit before each meal, they dropped an average of 3 ½ pounds over 12 weeks. Drinking grapefruit juice had the same results.

But grapefruit juice doesn't have any proven "fat-burning" properties -- it may just have helped people feel full.

Be careful: You cannot have grapefruit or grapefruit juice if you are on certain medications, so check the label on all your prescriptions, or ask your pharmacist or doctor.

Shop Smart

Load your shopping cart with lots of lean protein, fresh veggies, fruit, and whole grains, says food scientist Joy Dubost, PhD, RD. The most important thing, when it comes to lasting weight loss, is the big picture of what you eat, not specific foods.

Does lemon and apple cider vinegar reduce weight?

Have you ever thought of mixing water, apple cider vinegar and lemon juice to create a natural weight loss drink? This combo might be exactly what you need to give your metabolism a boost — or at least, this is what some dieters claim. While this beverage won't melt away fat, it may benefit your health. In fact, drinking as little as 0.5 ounces of apple cider vinegar (ACV) may aid in obesity treatment, improve blood lipids and reduce blood pressure.

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Tip

Drinking apple cider vinegar and lemon juice is not a quick fix for weight loss. This concoction offers some benefits to your health, but only when used as part of a balanced diet.

What Is Apple Cider Vinegar?

A growing number of health stores are offering apple cider vinegar shots and diet pills containing ACV. It's not uncommon to see dieters who add this ingredient to every glass of water they drink. Some mix it with fresh lemon juice, which is said to promote weight loss.

This type of vinegar comes from fermented apples. According to an April 2016 report in Current Opinion in Food Science, its potential health benefits are attributed to acetic acid, an organic compound that gives vinegar its pungent smell and sour taste. ACV also contains phenolic compounds like caffeic acid, p-coumaric acid, gallic acid and catechins, as reported in a May 2014 review published in the Journal of Food Science.

The bioactive compounds in vinegar exhibit anti-obesity, antioxidant, antidiabetic and cholesterol-lowering properties. They also have beneficial effects on blood pressure and cardiovascular health. In ancient times, this product was used to treat wounds.

Several studies cited in the Journal of Food Science review suggest that acetic acid may enhance cognition and suppress appetite. Furthermore, the polyphenols in vinegar may inhibit cholesterol oxidation. This functional food also exhibits strong antimicrobial effects and may suppress the growth of E. Coli, Candida Albicans, S. aureus and other microbes. However, most studies have been conducted on mice, so these findings may not apply to humans.

Does ACV Burn Fat?

Combining apple cider vinegar and lemon juice is just one way to incorporate ACV into your diet. If you Google "detox tea recipe," "apple detox," "apple cider vinegar lemon water recipe," or "ACV for weight loss," you'll get thousands of results. Most weight loss blogs and online magazines have at least a few pages dedicated to ACV and its fat burning action.

Read more: 7 Unexpected Reasons Why You're Not Losing Weight

However, according to Harvard Health Publishing, there is little research to show conclusively that apple cider vinegar aids in weight loss. One of the few studies available, published in the online edition of the journal Bioscience, Biotechnology, and Biochemistry in May 2014, suggests that vinegar intake may reduce fat mass, body weight and triglyceride levels.

During the study, 175 subjects with obesity were split into three groups:

A placebo group

A group who consumed 500 ml (16.9 oz) of a beverage containing 15 ml (0.5 oz) of ACV

A group who consumed 500 ml (16.9 oz) of a beverage containing 30 ml (1 oz) of ACV

The subjects were not allowed to take diet pills, drink other vinegar beverages or eat functional foods that promote weight loss during the study. Their diet was closely monitored.

Three months later, both the low- and high-dose groups experienced a greater reduction in body weight, body mass index, visceral fat and waist circumference than the placebo group. Their triglyceride levels decreased, too. The differences between ACV consumers and non-consumers were negligible, though.

The study participants who consumed ACV only lost two to four pounds more compared to the placebo group. That's about a third of a pound per week. What's interesting is that ACV usage decreased visceral fat mass.

Warning

Visceral fat has been linked to a greater risk of diabetes, heart disease, metabolic disorders and even breast cancer.

Unlike subcutaneous fat, which is found under the skin, visceral fat wraps around your internal organs and releases inflammatory cytokines. This type of adipose tissue is metabolically active and affects your health on every level.

As the researchers point out, apple cider vinegar may help in weight loss, but the results don't last. Therefore, continuous administration of vinegar is necessary to keep the pounds off.

A smaller study, but one of the few available on this topic, published in the Journal of Functional Foods in April 2018, reports similar findings. The scientists suggest that ACV may help reduce hip circumference, body mass index and body weight while improving blood lipids when used as part of a calorie-controlled diet. Furthermore, this functional food may reduce hunger and improve appetite control.

It's clear that apple cider vinegar is by no means a magic bullet to weight loss. However, if you mix it with lemon juice, you might get better results.

Naringin, a flavonoid in lemon, may reduce body weight and fat mass, visceral fat, liver weight and waist circumference, according to a February 2019 review published in Evidence-Based Complementary and Alternative Medicine. As promising as it sounds, these findings may not be relevant, since most studies have been conducted on mice.

Read more: Drinking Lemon Juice Is Healthy, But Don't Overdo It

Potential Side Effects of ACV

Both apple cider vinegar and lemon juice are likely safe for healthy individuals. Note, though, that both products are highly acidic and may cause adverse reactions in certain people. The Harvard Medical Health recommends diluting vinegar before consumption as it can damage the enamel on teeth.

As the American Dental Association points out, high-acidic foods and beverages may cause tooth erosion, leading to cavities, bacteria buildup, tooth loss, discoloration and other dental problems. Surprisingly, lemon juice is more erosive than soda, powdered fruit drinks, sports drinks and flavored tea.

Read more: 12 Foods That Are Ruining Your Smile

Due to its acidic nature, apple cider vinegar can irritate the throat when consumed in large amounts. It may also reduce potassium levels in the bloodstream and affect bone health. According to the National Institutes of Health, low potassium levels can increase the risk of kidney stones, hypertension, constipation and calcium loss.

Warning

If you have diabetes, stick to low doses of apple cider vinegar. When consumed in excess, this functional food may affect insulin levels, according to Harvard Health Publishing. In general, it's recommended to use no more than one or tablespoons of ACV per day.

Depending on your preferences, you may add apple cider vinegar and lemon juice to salads, marinades or fish dishes. Another option is to use these ingredients in fresh fruit juices, smoothies or unsweetened ice tea. You can also alternate between lemon juice and apple cider vinegar, depending on the recipe. Both apple cider vinegar and lemon juice are low in calories and full of flavor, which may benefit your weight-loss efforts.

Dieters typically mix one or two tablespoons of ACV with water and drink it before meals. This concoction is supposed to curb hunger and increase fullness. However, there is little evidence to support these claims. A balanced diet combined with regular exercise will do more for your health than any pill, beverage or food ingredient.

Can I drink apple cider vinegar and lemon water together?

Our apple cider vinegar and lemon juice recipe makes a refreshing and therapeutic drink chock full of nutrients. Add it to your list of National Vinegar Day (November 1) recipes for a unique, vibrant drink.

Healthy, wholesome beverages don’t have to be dull and tasteless.

Our cucumber lemon detox water, this basic lemonade recipe, and now, this ACV drink are all testaments to that.

Apple cider vinegar has antioxidant, anti-diabetic, and anti-obesity properties. Incorporating it in this recipe is a great way to flatter your palate while obtaining plenty of nourishment.

Lemon juice, too, isn’t always so sharp. You can enjoy its subtle tang with sugar and honey in this recipe.

And just like apple cider vinegar, lemon juice provides vitamin C antioxidant benefits. That, plus limiting added sugar to recommended daily amounts, makes this drink a nutritious beverage you can frequently sip on.

To help you gain control over your diet, this article explains the benefits of apple cider vinegar and lemon juice. It also illustrates how to prepare it and how often you can drink it to maintain a healthy lifestyle.

What Is Apple Cider Vinegar Drink?

Apple cider vinegar drink is a potent beverage for remedial purposes. You can occasionally use it for casual drinking while reaping its health benefits.

It’s a detox drink made with apple cider vinegar and water. And it’s common practice to add lemon juice, or other fruit juices, to make it less potent.

Take care not to drink straight apple cider vinegar! Consuming vinegar poses a great risk of eroding your teeth enamel.

One study shows how daily consumption of apple cider vinegar led to enamel erosion. So it’s recommended to dilute it before drinking and reduce the consumption of acetic drinks to maintain a toothsome experience!

Cinnamon and pepper are just some of the popular flavors that pair well with apple cider vinegar drink.

what is apple cider vinegar drink

Benefits of Apple Cider Vinegar and Lemon Juice

Apple cider vinegar has long been used as a household disinfectant and food preservative. But is there any science-backed evidence to support its many purported benefits?

The better question is, what is apple cider vinegar?

It’s a vinegar made by fermenting sugar (from crushed apples) to alcohol. The alcohol further converts to acetic acid, which composes 5-6% of the vinegar.

1. Anti-Diabetic

Acetic acid exhibits antioxidant and anti-cholesterol behavior. So it’s no surprise that consuming apple cider vinegar over eight weeks reduced blood lipids in patients with hyperlipidemia.

Hyperlipidemia refers to disorders that result in high levels of fat in the blood, like diabetes. Thus drinking apple cider vinegar can be an inexpensive approach to treating hyperlipidemia.

2. Weight Loss

Some animal studies also show how it may aid weight loss. Research shows how it improves metabolism, reduces and burns belly fat, and even suppresses rats’ appetite.

And though this research is limited to animals, we can hope that future studies on humans will present similar results.

benefits of apple cider vinegar and lemon juice

3. Vitamin C

The other main component, lemon juice, is a renowned source of vitamin C. Its antioxidant properties make it a proven force against factors that may harm the body.

Consuming vitamin C helps to fight against aging. It improves your immune system and contributes to building collagen for skin health.

Besides drinking it in this juice, you can regularly have plain lemon water to give you radiant, healthier skin.

4. Less Sugar

Our recipe also incorporates honey and sugar for a sweet element that balances the flavors. And we know sugar is often the enemy, but it’s more acceptable in limited amounts.

We’ve made sure to add just over two teaspoons of sugar per serving. This is within the USDA recommended guidelines and is only 37% of the total daily added sugar limit.

How Often Should You Drink It?

You can drink apple cider vinegar and lemon juice daily. One 2016 study shows that daily consumption of 15ml vinegar was enough to positively affect hypertension, hyperlipidemia, and obesity.

Some people may feel the need to drink excessive amounts of apple cider vinegar to improve overall being. But drinking large amounts like 8 ounces may lead to side effects such as osteoporosis.

Also, there’s no harm in incorporating straight apple cider vinegar in daily dishes like salads, condiments, and marinades. The problem may arise if you drink it straight without diluting it.

How often should you drink it

So take care to limit and mix apple cider vinegar with other ingredients. This is the most effective way to reap its benefits without risking conditions like enamel erosion.

If you would like to see more healthy apple cider vinegar options, see our collection of healthy apple cider vinegar recipes.

Can You Substitute Lime Juice for Lemon Juice?

Yes, you can substitute lime juice for lemon juice. Lime and lemon can pass off as duplicates for their similar properties and tastes.

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Nutritionally, lime and lemon juices contain similar amounts of vitamin C, magnesium, and calcium. The differences are negligible and enough to make them interchangeable for health purposes.

Taste-wise, lime juice is more tart. Replacing with lime juice gives more zest— even in this apple cider vinegar and lemon juice recipe.

You can try this healthy Pineapple Celery Juice recipe or this ACV with pineapple juice recipe to experience lime juice’s punch and taste.

But you can adjust the amounts in your beverage to make it less intense. And you’ll most likely find the overall taste to be the same.

How to Make Apple Cider Vinegar Drink and Lemon Juice

The main components in this drink are (you guessed it) apple cider vinegar, lemon juice, and water. But to make it more palatable, this recipe includes fresh lemongrass, sugar, honey, and mint.

Ingredient

Start by placing the mint leaves in a pitcher and crushing them with a wooden spoon. Once they release their fresh aroma, add apple cider vinegar, lemon juice, water, and sugar.

Stir the mix until the sugar dissolves. Then add honey and lemongrass.

Stir until well mixed and serve it warm or iced. Enjoy it as is, or alongside a healthy dish for a well-rounded, nourishing meal.

Make a substitute with buttermilk to create a bone-supporting dairy drink. Or swap in watermelon juice to make a great summer drink.

Calories

This apple cider vinegar and lemon juice recipe contains a minute 70 calories per serving. That’s an incredibly low amount providing numerous health benefits!

Its low-calorie profile makes this apple cider vinegar and lemon juice convenient for frequent and daily consumption. That, plus its fat-burning properties, makes it excellent for weight loss diets.

Most apple cider vinegar and lemon juice’s calories come from carbs in the form of sugars, followed by protein. It’s a negligible amount of carbs that you can also incorporate in a low-carb diet.

calories

However, remember to monitor your overall sugar amounts. Even small portions can contribute to exceeding your daily sugar limit.

Take this recipe with a grain of salt and adjust some ingredients to your own taste and nutrition!

You can also try out our recipe for another ultimate summer drink or read this article to find delicious lemon juice recipes.

Can I drink apple cider vinegar 2 times a day?

The benefits of apple cider vinegar are plenty and many view it as a supportive aid for weight loss. Although this requires more research, there are many other potential benefits such as reducing high blood pressure, lowering blood glucose levels in those with diabetes and it even has antimicrobial properties which can be useful in treating infections.

With a myriad of benefits, it is no wonder that some people include it into their daily diet. Some, however, are concerned about its acidity - how much and how often can you drink apple cider vinegar?

How much?

Consuming too many acidic foods and beverages can cause damage to the tooth enamel, which leaves teeth prone to cavities and sensitivity. The acidic nature of apple cider vinegar can also be irritating or damaging to the throat when consumed frequently in its undiluted form.

You can consume apple cider vinegar in small amounts in food and dressings or to dilute it with water before drinking. As a guide, take 1-2 teaspoons or 1-2 tablespoons of apple cider vinegar per day mixed in a glass of water.

How often?

It is recommended to take it no more than twice a day to prevent side effects such as nausea and erosion of tooth enamel.

Apple cider vinegar appears to be safe, as long as you don’t take it in excessive amounts.

New to apple cider vinegar? Check out our new and exciting apple cider vinegar creations in our menu for a delightful first experience!

Which is best apple cider vinegar for weight loss?

Fermented apples for health

By Anne Cook Carroll, MS, RD Updated on December 30, 2021

Medically reviewed by Jonathan Valdez, RDN, CDE, CPT

Fact checked by Marley Hall

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Known for its tangy taste and potential health benefits, apple cider vinegar has become increasingly popular in cooking and as a supplement. Apple cider vinegar (ACV) is made through a fermentation process in which yeast digests the sugars from the apples, resulting in acetic acid. You may notice a floating substance in a bottle of apple cider vinegar that is unfiltered and unpasteurized—this what is referred to as “the mother,” which is the byproduct of the fermentation process that contains proteins, enzymes, and “good” bacteria.

While there is limited research on the health benefits of ACV, some smaller studies have shown that consuming ACV may support weight loss, improve cholesterol levels1 and blood sugar control,2 and provide antimicrobial effects.3 ACV also contains polyphenols, which are antioxidants that can help to mitigate oxidative stress in the body. While ACV has been touted for alleviating symptoms of GERD (or acid reflux), the evidence is limited, and it may, in fact, exacerbate symptoms for some because it increases the acidic environment of the gastrointestinal tract.4

It is also important to consider potential negative side effects. High intakes of ACV may cause tooth enamel erosion,5 esophageal damage,6 and hypokalemia (low potassium levels).7 Since ACV could potentially interact with medications, be sure to check with your physician before taking ACV.8 Additionally, unpasteurized food and beverages are not recommended for pregnant women or people with compromised immune systems.

Rather than take ACV in pill, powder, or gummy form, you may want to get ACV in its purest liquid vinegar form, using at most a tablespoon or two each day mixed into a drink or in a homemade salad dressing. This aligns with a food-first approach to nutrition, where the priority is getting nutrients from foods rather than supplements. The limited research on ACV focuses on the benefits of the liquid form, where much less is known about the other forms, which often include other added nutrients.

If you choose to consume ACV, do so in a way that works for your taste preferences and body. And, if you don't enjoy it or you don't feel well after consuming it, you don't have to use it at all! There are plenty of other ways to work towards your health goals.

Here, the best apple cider vinegars:

In This Article

Our Picks

What to Look for

What Experts Say

Why Trust Verywell Fit?

Best Overall: Bragg Organic Apple Cider Vinegar

Bragg Organic Apple Cider Vinegar

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Bragg Organic Apple Cider Vinegar tops our list with its versatility and high “mother” content. This vinegar is raw, unfiltered, and unpasteurized, yielding higher concentrations of acetic acid and “good” bacteria that may help support a healthy gut microbiome.

Bragg is a great pantry staple that can be used in a variety of ways. Mix it with extra virgin olive oil to make a smooth and tangy salad dressing or make a beverage by diluting two tablespoons of the vinegar in eight ounces of water and adding a squeeze of lemon juice and a splash of maple syrup.

Best Budget-Friendly: Lucy's Organic Apple Cider Vinegar

Lucy's Organic Apple Cider Vinegar

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When it comes to affordability, buying in bulk is best. Once opened, apple cider vinegar has a shelf life of about two years, so this is a good product to buy in large quantities for better value. If you're new to ACV, it might be a good idea to start off with a small bottle before committing to this gallon-sized jug.

If you're ready to commit to using ACV on the regular, try the one-gallon bottle of Lucy’s Organic Apple Cider Vinegar, which is raw, unfiltered, and unpasteurized. Use in salad dressings or over roasted vegetables to add depth of flavor and acidic balance. It can also be diluted in water for an ACV beverage.

Best Beverage: Vermont Village Organic Apple Cider Vinegar Variety Pack

Vermont Village Organic Apple Cider Vinegar Variety Pack

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Vermont Village Organic Apple Cider Vinegar provides a more palatable alternative to pure ACV. These beverages contain raw, unfiltered ACV with the “mother” and come in four antioxidant-packed flavors made with organic fruit, including cranberry, blueberry, ginger, and turmeric, all blended with honey for a touch of sweetness.

One serving size (1 fluid ounce) contains 25 calories and 6 grams of sugar, and each bottle contains eight servings. Enjoy this beverage as a shot or dilute in water for a tasty, sippable ACV beverage.

Best Shot: The Twisted Shot Organic Apple Cider Vinegar Shots

The Twisted Shot Organic Apple Cider Vinegar Shots

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For a two-ounce shot with a powerful punch of ACV and antioxidants, try The Twisted Shot Organic Apple Cider Vinegar Shots. These single-serve shots contain raw, unfiltered ACV with the “mother” blended with honey, ginger, turmeric, and cayenne.

Each shot contains 1.5 tablespoons of ACV with 25 calories and 5 grams of sugar.

The 7 Best Kombuchas of 2022, According to a Dietitian

For a versatile, raw, unfiltered, and unpasteurized ACV to use in drinks and dressings, try Bragg Organic Apple Cider Vinegar (view at Amazon). With no added ingredients or flavors, this product is as pure and simple as it gets.

What to Look for in an Apple Cider Vinegar

The “Mother:”

Many of the potential health benefits of ACV are associated with the “mother,” or the byproduct of the fermentation process that contains proteins, enzymes, and “good” bacteria. Products that are raw, unfiltered, and unpasteurized will have a higher content of the “mother.” When you hold up a bottle of ACV, you should be able to see murky strains floating in the vinegar.

Type:

Less is known about the potential benefits of ACV when isolated in pill, gummy, or powder form (often with added nutrients) versus the pure liquid form. The limited research on the benefits of ACV is associated with the raw, unfiltered, and unpasteurized liquid form. If you can tolerate the taste, go for a liquid form with the “mother."

FREQUENTLY ASKED QUESTIONS

What is the best time to take apple cider vinegar?

There is no current, substantiated research on the best time of day to consume apple cider vinegar. Incorporate ACV at a time that works best with your schedule. Apple cider vinegar is best consumed as part of a balanced diet consisting of fruits, vegetables, healthy fats, whole grains, and lean proteins.

What is the best way to take apple cider vinegar?

The best way to take apple cider vinegar is largely dependent on your taste buds and preference. If you’re using a pure ACV, try it whisked into a dressing with extra virgin olive oil or diluted in water as a beverage. Try flavored ACV shots for a morning boost.

The recommended dosage of ACV varies depending on the manufacturer and the potential health benefits you are looking to achieve. In general, the recommended intake range is about one to two tablespoons per day. Start with one tablespoon and increase based on tolerance. Be sure to consider the potential negative side effects when assessing your ACV intake.

What Experts Say

"Apple cider vinegar has many purported benefits, but it's always recommended to see what works for your individual body. For an immunity and digestion boost, I recommend mixing one tablespoon of apple cider vinegar and the juice of half a lemon to eight ounces of water."–Eliza Savage, MS, RD, CDN

Why Trust Verywell Fit?

As a Registered Dietitian, Anne Carroll uses her clinical expertise to cut through marketing claims and get down to the science. These are all products that she has researched and vetted and would recommend to her clients in private practice and incorporate into her own diet.

Should apple cider vinegar be taken on an empty stomach?

As this wonder drink has gained a lot of popularity in recent years, plenty of people tout for its different benefits. Drinking apple cider vinegar aids weight loss, keeps blood sugar in check, boosts health and helps in improving acne and scars. Despite its numerous benefits, health experts warn us to practice caution. It should be had in the right way as consuming it otherwise can potentially harm your health. Read on to know the precautions that you must take while consuming apple cider vinegar.

02/9Consuming it in large doses

Excess of anything is bad for our health and so is the case with apple cider vinegar. If you are new, do not start consuming too much of it. This will help you understand how your body is reacting to it. If you get an upset stomach or a burning sensation after, reduce the amount or dilute it more.

03/9Brushing your teeth right after

Brushing your teeth right after consuming apple cider vinegar can wear away the tooth enamel. This can lead to cavities and tooth decay. Thus, make sure to wait for at least 30 minutes before you brush your teeth after consuming apple cider vinegar.

04/9Drinking it right after eating food

DRINKING IT RIGHT AFTER EATING FOOD: You may think that drinking apple cider vinegar after food might aid weight loss. But this is not healthy at all, in fact it can delay your digestion process. Drinking apple cider vinegar on an empty stomach maximises health benefits and boosts ability to process food. If you want to drink it after food, wait for at least 20 minutes.

05/9Avoid inhaling it

AVOID INHALING IT: Breathing it in can cause major harm to your lungs. You must avoid inhaling it as it could cause burning sensation in your lungs.

06/9Don’t forget to dilute it

DON’T FORGET TO DILUTE IT: Drinking swigs of apple cider vinegar is harmful for your teeth. It must be noted that even the diluted apple cider vinegar in water is extremely acidic and taking swigs of it can damage tooth enamel.

07/9Drinking it too much?

DRINKING IT TOO MUCH? As its numerous benefits are known, you might vouch for drinking a lot of apple cider vinegar. This can prove to be dangerous for your body. It can cause burning sensation and has various side effects. Start drinking it in small quantity. Do not go beyond two tablespoons a day and that too after diluting it.

08/9Drinking it right before bed

DRINKING IT RIGHT BEFORE BED: Taking it before sleeping is definitely not a good idea. Health experts say that drinking apple cider vinegar right before bed can harm esophagus. You must keep a gap of 30 minutes, between drinking ACD and sleeping.

09/9Applying it directly on skin

APPLYING IT DIRECTLY ON SKIN: Putting apple cider vinegar directly on your skin is also harmful due to its acidic nature. If you’re using it as a toner, to treat infections and remove blemishes, do not forget to dilute it as it will minimize its contact with skin.

Disclaimer: This should not be considered as a substitute for Physician's advice. Please consult your treating Physician for more details.

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This ONE ingredient could be the reason you feel hungry all the time!

TNN | Last updated on -Jun 16, 2018, 12:00 ISTShare fbsharetwsharepinshareComments (0)

01/10The reason why you feel hungry all the time!

THE REASON WHY YOU FEEL HUNGRY ALL THE TIME: Curbing hunger is not easy for quite a few people. And if you are among those who miraculously feel hungry just after 30 minutes of your meal, you must read this.

02/10The research

THE RESEARCH: According to a new research, when people eat more sodium for a long period of time, they drink less water. And that’s not all, high sodium intake also increases the feeling of hunger which ultimately may contribute to increased weight. The findings of the research were published as a set of two papers in the Journal of Clinical Investigation.

03/10The first group

THE FIRST GROUP: In the first paper, the researchers studied 10 astronauts who participated in a flight simulation programme from 2009 to 2011. These men were living in a tightly controlled environment, hence making them ideal for metabolic and nutritional research.

The dietary salt intake of these astronauts was decreased to 6 grams per day from 12 grams per day. According to science, these men should feel less thirsty as their sodium levels decreased.

04/10Results

RESULTS: However, the results were opposite. The men drank less water when they were on a high-salt diet – suggesting their bodies were either producing more water, conserving it or not flushing it out.

These men said that they felt hungrier when their salt levels were higher. This may be because the body takes extra energy to conserve water, say researchers.

On a high-salt diet, the body needs to prevent water loss and thus kidneys find a way to increase water content in the body. The more water content in your body, the less you feel thirsty.

05/10The second group

THE SECOND GROUP: In the second paper, the researchers got the same findings in mice. They found that mice on a low-salt diet ate less food than mice on a high-salt diet. High-salt diet was also associated with the breakdown of muscle protein. This protein was converted into urea which enables your kidney to prevent water loss by reabsorbing fluid.

06/10Other problems

OTHER PROBLEMS: This breakdown process becomes faster with an increase in glucocorticoids compounds, which have been linked with heart disease, obesity, diabetes and osteoporosis. A high salt diet can trigger the glucocorticoids compounds. So, this tells high-salt intake is not only related to high blood pressure alone but to many more ailments.

07/10Conserve more consume less

CONSERVE MORE CONSUME LESS: If you give someone salted peanuts, he/she will consume more drinks initially. Once followed for an extended period of time, the person will start conserving more and consume less water.

08/10Foods to be avoid

FOODS TO AVOID: More salt in a regular diet doesn’t come from table salt, it comes from processed foods, restaurant meals, colas and other beverages. These things do not only have high salt content but are also high in sugar, saturated fats and simple carbs.

09/10Ideal salt intake

IDEAL SALT INTAKE: According to the World Health Organisation, an adult should consume less than five grams of salt in a day.

10/10Verdict

VERDICT: Reducing sodium intake would be easy if one stops having packaged and processed foods. This will not only keep one healthy but will also increase their metabolic rate and reduce weight.

Can you lose weight with white vinegar?

White vinegar, sometimes called distilled or spirit vinegar, has been a mainstay in households worldwide for thousands of years. It’s easy to understand why.

This versatile liquid presents a treasure trove of uses for cleaning, gardening and cooking. It even has medicinal applications, too.

This article discusses some of the most popular applications for white vinegar and the safest, most effective ways to use it in your home.

What Is It and How Is It Made?

Standard white vinegar is a clear solution generally containing 4–7% acetic acid and 93–96% water (1Trusted Source).

Some types of white vinegar can contain up to 20% acetic acid, but these are strictly for agricultural or cleaning purposes and not intended for human consumption.

Historically, white vinegar has been produced from the fermentation of foods such as sugar beets, potatoes, molasses or milk whey. Usually, the specific recipe depended on which food item was most readily available in a particular region (1Trusted Source).

Today, most white vinegar is made from the fermentation of grain alcohol (ethanol). This kind of alcohol doesn’t naturally contain many nutrients, so other ingredients such as yeast or phosphates may be added to kickstart the bacterial fermentation process.

SUMMARY

White vinegar is a solution typically consisting of 4–7% acetic acid and 93–96% water, though types with higher acetic acid content are available for agricultural or cleaning purposes. It’s most commonly made via the fermentation of grain alcohol.

Culinary Staple in Your Kitchen

The many possible culinary applications for white vinegar make it an easy sell as a kitchen staple.

It has a stronger and somewhat harsher flavor than other types of drinkable vinegar, so you probably wouldn’t want to drink it by itself. However, it can be a very practical ingredient to have on hand as part of a recipe.

Some of the most popular uses for white vinegar in the kitchen are:

Pickles: When paired with pickling spices and water, white vinegar makes a great base for crafting a wide array of quick pickles, including vegetables, fruits and eggs.

Salads: A splash of white vinegar can brighten up the flavor of some types of traditional and composed salads. Always start with a small amount and conduct a taste test before adding more — it’s easy to go overboard and ruin the dish!

Marinades and sauces: White vinegar gives an extra zing of flavor to marinades and sauces. In marinades, the acid in the vinegar also functions as a tenderizing agent for meats, seafood and vegetables.

Baking: White vinegar can be used alongside baking soda as a leavening agent for baked goods. The acidic vinegar reacts with the alkaline baking soda and releases carbon dioxide gas that helps baked goods rise.

Cheesemaking: Some cheeses can be crafted from milk and white vinegar. When added to milk, acidic vinegar alters the milk proteins, allowing the curds and whey to separate. The result is a mild, soft cheese.

SUMMARY

White vinegar’s culinary applications include pickling, baking, marinades and cheesemaking. The flavor is strong, so start with small amounts if you’re using it for the first time.

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Offers Impressive Health Benefits

White vinegar may also yield positive health effects that reach far beyond adding flavor to your favorite recipes.

Vinegar has been used medicinally for thousands of years. Most modern research on its health benefits focuses on the acetic acid component of the vinegar.

Because many types of vinegar contain acetic acid, the potential health benefits are not necessarily exclusive to white vinegar.

Some of the possible health benefits of vinegar include:

Blood sugar control: Some human studies have found that ingesting vinegar may reduce both blood sugar and insulin levels after a meal (2Trusted Source, 3Trusted Source).

Weight management: Some studies indicate that consuming vinegar may increase fullness by slowing the rate at which the stomach empties, possibly leading to reduced calorie intake and subsequent weight loss (4).

Reduced cholesterol: Animal studies have shown reduced cholesterol in mice given vinegar. Ultimately, more research is needed to determine a cause-and-effect relationship between vinegar and cholesterol (5Trusted Source).

Antimicrobial: Because of its antimicrobial properties, vinegar may be useful for treating physical ailments including nail fungus, warts and ear infections. It’s also an effective topical treatment for skin infections and burns (6Trusted Source, 7Trusted Source, 8Trusted Source).

SUMMARY

White vinegar may have significant health benefits due to its acetic acid content, including blood sugar control, weight management, reduced cholesterol and antimicrobial properties.

Can Augment Household Chores

White vinegar has a variety of practical household applications, none of which have to do with food.

Because white vinegar has antimicrobial properties, it’s a useful disinfectant and cleaner for a myriad of surfaces and appliances.

What’s more, it’s significantly cheaper than other commercially available household cleaning agents.

Items easily cleaned with white vinegar include:

Countertops

Showers and bathtubs

Toilets

Floors

Dishes

Windows and mirrors

Coffeemakers

Laundry (as stain removal)

White vinegar also has gardening applications. It may be used for killing weeds and can help cut flowers stay fresh longer.

When used for home cleaning projects, a 50/50 ratio of vinegar to water is best. For weed removal, use full-strength vinegar.

SUMMARY

White vinegar can be an effective cleaning tool for multiple household surfaces. It can also be used to control weeds in your garden or help cut flowers stay fresh.

A Word of Caution

Although white vinegar is generally safe, too much of a good thing could prove harmful.

Consumption of too much vinegar may exacerbate symptoms of inflammatory conditions in the upper gastrointestinal (GI) tract such as heartburn or indigestion.

Excessive consumption of acidic foods such as vinegar can contribute to degradation of tooth enamel. Some research indicates that white vinegar may be more damaging to your teeth than other types of vinegar (9Trusted Source).

Additionally, some research suggests a potential for adverse effects when certain blood sugar and heart medications are supplemented with vinegar. These may include low blood sugar or low potassium levels (4).

Always consult your doctor before making any drastic changes to your diet or supplement regimen.

I TRIED APPLE CIDER VINEGAR FOR A WEEK ( FOR FAST WEIGHT LOSS) | INSANE RESULTS!!

The Bottom Line

White vinegar typically consists of 4–7% acetic acid and 93–96% water.

It can be used for cooking, baking, cleaning and weed control and may aid weight loss and lower blood sugar and cholesterol.

Consumption is safe in moderation but could be dangerous in excess amounts or alongside certain medications.

If you keep a bottle of white vinegar in your pantry, chances are it’ll come in handy in more ways than one.

Can apple cider vinegar hurt your kidneys?

Apple Cider vinegar should not cause any damage to the kidneys. I do not know of any health benefits of this type of vinegar.

What happens if you drink apple cider vinegar every morning?

Apple cider vinegar is one of the healthiest drinks to have.

The naturally fermented drink, which contains acetic acid has been used for centuries and has proven benefits which not only benefit healthy living but also promotes weight loss.

It's also the reason a lot of weight watchers have it on a regular basis.

02/9The best time to have apple cider vinegar

Given that it carries so many benefits, have you wondered, when is it the best time to have apple cider vinegar in a day for weight loss?

While most people prefer drinking it first thing in the morning, does it also accelerate fat-burning at night?

We tell you the best way to have it for weight loss

03/9How does apple cider vinegar help you lose weight ?

Apple cider vinegar has very few calories and makes for an excellent detoxifying drink to have. Plus, the additional health benefits, apart from weight loss make it wholesome.

From helping stabilize blood sugar levels, improving metabolism and accelerating fat burning, regular consumption of apple cider vinegar can also improve your heart health, stamina, quash good bacteria.

Some animal studies have also shown that apple cider vinegar cuts down the level of oxidative stress in the body and free radicals. It's also rich in the goodness of antioxidants, which support growth and vitality.

Thus, the benefits of drinking apple cider vinegar go beyond just fat-burning but may also help control factors that are crucial to good weight management.

04/9What other health benefits does it guarantee?

Apart from the above benefits, apple cider vinegar is also said to promote satiety or helps you feel fuller for longer, which is key to cutting down on calorie intake.

But, does it really help if you chug down ACV at a particular time of the day?

05/9Is it better to drink apple cider vinegar in the morning or night?

We are sure that you must have come across information which backs a particular time to drink apple cider vinegar in a day.

While there are some people who hail the detoxifying and weight loss benefits of the drink when had regularly first thing in the morning, some prefer having the drink before meals.

Truthfully speaking, there is no scientific evidence yet to support one particular time of the day for having apple cider vinegar. That being said, apple cider vinegar can work differently, garner benefits, depending on what your goals are.

We explain how.

06/9Drinking it first thing in the morning may help fat-burning

There's some evidence that supports the fact that apple cider vinegar, had first thing in the morning may promote faster weight loss and accelerate fat burning.

Since it works primarily as a detoxifying agent, a shot of apple cider vinegar in the morning can clear out toxins from the body and aid a fresh start.

The idea has also been popularized by many wellness experts of late.

Similarly, those who work out in the mornings also believe that a shot of apple cider vinegar (or diluted quantity) can balance pH levels, boost energy, minimize fatigue, pain and improve stamina needed to oxygenate the body during the workout.

However, the pungent taste of apple cider vinegar can make some nauseous first thing in the morning, which may not benefit them.

07/9Does it help if you drink it at night?

Drinking apple cider vinegar at night time is again, a choice many make.

While apple cider vinegar had before sleep may not directly aid weight loss, it can help manage or control factors that affect weight gain.

According to some, apple cider vinegar before bedtime can taper blood sugar levels down and might even be easier to digest. However, drinking it right after meals can delay digestion, which can be bad.

Secondly, when had before meals, apple cider vinegar may also help a person achieve satiety, which can help cut down the number of calories you take significantly.

08/9What should you do?

While there's no research to support the best time of the day to have it, drinking it empty stomach remains to be the most recommended way to have ACV.

Doing so may maximize health benefits, boost digestion and may even help promote fat loss if followed regularly.

Therefore, drinking in during the morning may be your best bet. Wait for 20-30 minutes after drinking it before you eat something.

09/9The bottomline

Just remember to follow some precautions before having ACV. Apple Cider Vinegar shouldn't be inhaled, is always better when diluted.

If you want additional weight loss-aiding benefits, you can also consider adding helpful additives like honey, ginger or lemon.

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The worst type of banana and the best one for weight loss

TIMESOFINDIA.COM | Last updated on -Mar 15, 2021, 07:00 ISTShare fbsharetwsharepinshareComments (2)

01/4The worst type of banana and the best one for weight loss

Bananas are among the healthiest carbs. They are a good source of muscle supporting potassium, mood-regulating folate and tryptophan and energizing carbs. But despite all the good things about bananas, there is one worst way to eat them. Not that it's bad for you, but eating that way isn't great for you.

Each stage of banana ripeness offers its own benefits and drawbacks. Here in this article, we will tell you the worst way to have bananas and also the best way if you are trying to lose weight.

02/4Overripe banana (Brown banana)- Worse for weight loss

Studies have found that overripe bananas that have brown spots are the worst ones to consume. When bananas ripen, the beneficial starches start to break down and are converted into sugar.

An overripe medium-size banana contains 17.4 grams of sugar whereas a yellow banana of the same size contains just 14.4 grams of sugar. This means there is a 3 grams rise in the sugar from glucose and fructose in the ripened bananas.

The sugar content increases because the starch in the banana which is a complex carb naturally breaks down into simple sugar over time. A yellow banana has 6.35 grams of starch, which goes down to 0.45 grams in overripe bananas.

Overripe bananas also have less fibre. Ripen bananas have 1.9 grams of fibre while yellow bananas have 3.1 grams of fibre, which makes yellow bananas great for digestion.

According to a study published in the Journal Diabetic Medicine, diabetics' blood sugar did not spike much when they consumed unripe bananas as compared to when THEY consumed overripe bananas.

Last, but not least, the micronutrient levels of overripe bananas also decrease.

03/4Yellow bananas- A good choice

A standard yellow banana might be your best bet. A perfectly ripe yellow banana is perfectly good to eat. You reap all the benefits of a banana when you consume a yellow banana.

04/4Green banana: The best ones for weight loss

The lesser ripe banana - the green bananas are known for lesser sugar content and more resistant starch. Resistance starch is good for digestion as it cannot be broken down by stomach enzymes and thus keeps your satiated for longer.

You can add green bananas to your smoothie, use banana flour or make a green banana subji.

Talking about weight loss, the resistant starch and low sugar content of green bananas make them your best bet if you are trying to shed extra kilos. However, they are a little hard to incorporate into your daily diet, the next best option is yellow banana.

Overripe bananas are higher in sugar but by pairing them with low-digesting foods like peanut butter, nuts, whole grain bread, oats they can still be healthy as compared to simple white bread.

What side effects does apple cider vinegar have?

Apple cider vinegar is a natural tonic. Ithas several health benefits that scientific studies in humans support.

However, people have also raised concerns about its safety and possible side effects.

This article takes a look at apple cider vinegar’s potential side effects and provides instructions on how to consume apple cider vinegar safely.

What is apple cider vinegar?

Apple cider vinegar is made by combining apples with yeast.

The yeast converts the sugar in the apples into alcohol. Bacteria are then added to the mixture and ferment the alcohol into acetic acid (1Trusted Source).

Acetic acid makes up 5–6% of apple cider vinegar. It’s classified as a “weak acid” but still has fairly strong acidic properties when it’s concentrated.

In addition to acetic acid, vinegar contains water and trace amounts of other acids, vitamins, and minerals (1Trusted Source).

Several studies in animals and humans have found that acetic acid and apple cider vinegar may promote fat burning and weight loss, decrease blood sugar levels, increase insulin sensitivity, and improve cholesterol levels (2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).

Unfortunately, human studies supporting daily use of apple cider vinegar are lacking, and more research is needed (6Trusted Source).

SUMMARY

Apple cider vinegar is made from acetic acid, which may contribute to weight loss and health benefits such as lower blood sugar and healthier cholesterol levels.

7 side effects of apple cider vinegar

Unfortunately, apple cider vinegar has been reported to cause some side effects.

This is particularly true when it’s consumed in large doses.

Although small amounts are generally fine and healthy, consuming too much can be harmful and even dangerous.

1. Delayed stomach emptying

Small studies in humans have suggested that apple cider vinegar may reduce the rate at which food leaves the stomach and enters the lower digestive tract. This could slow the absorption of nutrients into the bloodstream.

However, this effect may worsen symptoms of gastroparesisTrusted Source, a common condition that affects people living with diabetes.

In gastroparesis, the nerves in the stomach don’t work properly, so food stays in the stomach too long and is not emptied at a normal rate.

Symptoms of gastroparesis include heartburn, bloating, and nausea. For people who have both type 1 diabetes and gastroparesis, timing insulin with meals is very challenging because it’s hard to predict how long food will take to be digested and absorbed.

One controlled study looked at 10 patients with type 1 diabetes and gastroparesis.

Drinking water with 2 tablespoons (30 mL) of apple cider vinegar significantly increased the amount of time food stayed in the stomach, compared to drinking plain water (7Trusted Source).

Newer research is needed to better understand apple cider vinegar’s effect on blood sugar.

SUMMARY

Research suggests apple cider vinegar may slow the rate at which food leaves the stomach. This may worsen symptoms of gastroparesis and make blood sugar management more difficult for people with type 1 diabetes.

2. Digestive side effects

Apple cider vinegar may cause unpleasant digestive symptoms in some people.

Human and animal studies have found that apple cider vinegar and acetic acid may decrease appetite and promote feelings of fullness, leading to a natural reduction in calorie intake (8Trusted Source, 9Trusted Source).

However, one controlled study suggests that in some cases, appetite and food intake may decrease due to indigestion.

The people who consumed a drink containing 25 grams (0.88 ounces) of apple cider vinegar reported less appetite but also significantly greater feelings of nausea, especially when the vinegar was part of an unpleasant-tasting drink (10Trusted Source).

SUMMARY

Apple cider vinegar may help reduce appetite, but it may also cause feelings of nausea, particularly when consumed as part of a drink with an unpleasant flavor.

drinking apple cider vinegar for a week *IT WORKS*

3. Low potassium levels and bone loss

There are no controlled studies on apple cider vinegar’s effects on blood potassium levels and bone health at this time.

However, there is one case report of low blood potassium and bone loss that was attributed to large doses of apple cider vinegar taken over a long period of time.

A 28-year-old woman consumed 8 ounces (250 mL) of apple cider vinegar diluted in water on a daily basis for 6 years.

She was admitted to the hospital with low potassium levels and other abnormalities in blood chemistry (11).

What’s more, the woman was diagnosed with osteoporosis, a condition that causes brittle bones and is rarely seen in young people.

Doctors who treated the woman believe the large daily doses of apple cider vinegar led to minerals being leached from her bones to buffer the acidity of her blood.

They also noted that high acid levels can reduce the formation of new bone.

Of course, the amount of apple cider vinegar in this case was much more than most people would consume in a single day — plus, she did this every day for many years.

SUMMARY

There is one case report of low potassium levels and osteoporosis likely caused by drinking too much apple cider vinegar.

4. Erosion of tooth enamel

Acidic foods and beverages have been shown to damage tooth enamel (12Trusted Source).

Soft drinks and fruit juices have been more widely studied, but some research shows the acetic acid in vinegar may also damage tooth enamel.

In one lab study, enamel from wisdom teeth was immersed in different vinegars with pH levels ranging from 2.7–3.95. The vinegars led to a 1–20% loss of minerals from the teeth after 4 hours (13Trusted Source).

Importantly, this study was done in a lab and not in the mouth, where saliva helps buffer acidity — and a person would not hold vinegar in their mouth for 4 hours. Nevertheless, there’s some evidence that large amounts of vinegar may cause dental erosion.

A case study also concluded that a 15-year-old girl’s severe dental decay was caused by consuming 1 cup (237 mL) of undiluted apple cider vinegar per day as a weight loss aid (14Trusted Source).

SUMMARY

The acetic acid in vinegar may weaken dental enamel and lead to loss of minerals and tooth decay.

5. Throat burns

Apple cider vinegar has the potential to cause esophageal (throat) burns.

A review of harmful liquids accidentally swallowed by children found that acetic acid from vinegar was the most common acid that caused throat burns.

Researchers recommended that vinegar be considered a “potent caustic substance” and kept in childproof containers (15Trusted Source).

There are no published cases of throat burns from apple cider vinegar itself.

However, one case report found that an apple cider vinegar tablet caused burns after becoming lodged in a woman’s throat. The woman said she experienced pain and difficulty swallowing for 6 months after the incident (16Trusted Source).

SUMMARY

The acetic acid in apple cider vinegar has caused throat burns in children. One woman experienced throat burns after an apple cider vinegar tablet became lodged in her esophagus.

6. Skin burns

Due to its strongly acidic nature, apple cider vinegar may also cause burns when applied to the skin.

In one case, a 14-year-old girl developed erosions on her nose after applying several drops of apple cider vinegar to remove two moles, based on a protocol she’d seen on the internet (17Trusted Source).

In another, a 6-year-old boy with multiple health problems developed leg burns after his mother treated his leg infection with apple cider vinegar (18).

There are also several anecdotal reports online of burns caused by applying apple cider vinegar to the skin.

SUMMARY

There have been reports of skin burns occurring in response to attempts to treat moles and infections with apple cider vinegar.

7. Drug interactions

A few medications may interact with apple cider vinegar:

Diabetes medication. People who take insulin or insulin-stimulating medications and consume vinegar may experience dangerously low blood sugar or potassium levels.

Digoxin (Lanoxin). This medication lowers your blood potassium levels. Taking it in combination with apple cider vinegar could lower your potassium too much.

Certain diuretic drugs. Some diuretic medications cause your body to excrete potassium. To prevent potassium levels from dropping too low, do not consume these drugs with large amounts of vinegar.

SUMMARY

Some medications, including insulin, digoxin, and certain diuretics, may interact with apple cider vinegar.

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How to consume apple cider vinegar safely

Most people can safely consume reasonable amounts of apple cider vinegar by following these general guidelines:

Limit your intake. Start with a small amount and gradually work up to a maximum of 2 tablespoons (30 mL) per day, diluted in water, depending on your personal tolerance.

Minimize your tooth exposure to acetic acid. Try diluting the vinegar in water and drinking it through a straw.

Rinse your mouth. Rinse with water after taking it. To prevent further enamel damage, wait at least 30 minutes before brushing your teeth.

Consider avoiding it if you have gastroparesis. Avoid apple cider vinegar or limit the amount to 1 teaspoon (5 mL) in water or salad dressing.

Be aware of allergies. Allergies to apple cider vinegar are rare, but if you experience an allergic reaction, stop taking it immediately and call your doctor.

SUMMARY

To consume apple cider vinegar safely, limit your daily intake, dilute it, and avoid it if you have certain conditions.

The bottom line

Apple cider vinegar can provide several health benefits.

However, to stay safe and prevent side effects, it’s important to monitor the amount you consume and be careful with how you take it.

While a small amount of vinegar can be good, more isn’t better and may even be harmful.

Can I drink apple cider vinegar everyday?

Apple cider vinegar has been used in cooking and natural medicine for thousands of years.

Many claim it has health benefits, including weight loss, improved blood sugar levels, relief from indigestion and a decreased risk of heart disease and cancer.

With its many potential uses, it can be difficult to know how much apple cider vinegar to take each day.

This article outlines how much apple cider vinegar you should drink for different health benefits, as well as the best ways to avoid side effects.

For Blood Sugar Management

Apple cider vinegar is often recommended as a natural way to control blood sugar levels, especially for people with insulin resistance.

When taken before a high-carb meal, vinegar slows the rate of stomach emptying and prevents large blood sugar spikes (1Trusted Source).

It also improves insulin sensitivity, which helps your body move more glucose out of the bloodstream and into your cells, thus lowering blood sugar levels (2Trusted Source).

Interestingly, only a small amount of apple cider vinegar is needed to have these effects.

Four teaspoons (20 ml) of apple cider vinegar before meals have been shown to significantly reduce blood sugar levels after eating (2Trusted Source, 3Trusted Source, 4Trusted Source).

It should be mixed with a few ounces of water and consumed right before a high-carb meal (2Trusted Source, 5Trusted Source).

Apple cider vinegar does not significantly lower blood sugar when taken before a low-carb or high-fiber meal (6Trusted Source).

SUMMARY

Drinking four teaspoons (20 ml) of apple cider vinegar diluted in water immediately before a high-carb meal can reduce blood sugar spikes.

For Polycystic Ovarian Syndrome (PCOS)

Polycystic ovarian syndrome (PCOS) is a hormonal condition associated with abnormal menstrual cycles, high levels of androgen hormones, ovarian cysts and insulin resistance (7Trusted Source).

One three-month study found that women with PCOS who drank one tablespoon (15 ml) of apple cider vinegar with 100 ml or about 7 ounces of water immediately after dinner had improved hormone levels and experienced more regular periods (8Trusted Source).

While further research is needed to confirm these results, one tablespoon (15 ml) each day appears to be an effective dose for improving PCOS symptoms.

SUMMARY

Regularly drinking one tablespoon (15 ml) of apple cider vinegar with 100 ml or about 7 ounces of water after dinner may improve symptoms of PCOS.

For Weight Loss

Vinegar may help people lose weight by increasing feelings of fullness and reducing the amount of food eaten throughout the day (9Trusted Source).

In one study, one or two tablespoons (15 or 30 ml) of apple cider vinegar daily for three months helped overweight adults lose an average of 2.6 and 3.7 pounds (1.2 and 1.7 kg), respectively (10Trusted Source).

Two tablespoons each day have also been found to help dieters lose nearly twice as much weight in three months compared to people who didn’t consume apple cider vinegar (11).

You can stir it into a glass of water and drink it before meals or mix it with oil to make a salad dressing.

Apple cider vinegar is more likely to aid weight loss when combined with other diet and lifestyle changes.

SUMMARY

Drinking 1–2 tablespoons (15–30 ml) of apple cider vinegar each day for several months may increase weight loss in people who are overweight.

For Improved Digestion

Many people take apple cider vinegar before protein-heavy meals to improve digestion.

The theory is that apple cider vinegar increases the acidity of your stomach, which helps your body create more pepsin, the enzyme that breaks down protein (12Trusted Source).

While there is no research to support the use of vinegar for digestion, other acidic supplements, such as betaine HCL, can significantly increase the acidity of the stomach (13Trusted Source).

Acidic foods like apple cider vinegar may have similar effects, but more research is needed.

Those who take apple cider vinegar for digestion typically drink one to two tablespoons (15–30 ml) with a glass of water immediately before meals, but there is currently no evidence to support this dose.

SUMMARY

Some claim drinking one to two tablespoons (15–30 ml) of apple cider vinegar before meals can aid digestion. However, there is currently no research to support this practice.

For General Wellness

Other popular reasons for taking apple cider vinegar include protecting against heart disease, reducing the risk of cancer and fighting infection.

There is limited scientific evidence to support these claims, and no recommended dosages for humans are available.

Animal and test-tube studies suggest that vinegar may reduce the risk of heart disease, fight cancer and slow the growth of bacteria, but no studies have been performed in humans (14Trusted Source, 15Trusted Source, 16Trusted Source).

Several studies have found that people who regularly eat salads with vinegar-based dressings tend to have a lower risk of heart disease and less belly fat, but this could be due to other factors (11, 17Trusted Source).

More human research is needed to understand the best dose of apple cider vinegar for general health and wellness.

SUMMARY

There is no evidence that apple cider vinegar can protect against heart disease, cancer or infection in humans, so no dosage recommendations can be made.

Best Practices to Avoid Side Effects

Apple cider vinegar is relatively safe to consume but can cause side effects in some people.

Since apple cider vinegar’s acidity is responsible for many of its health benefits, be sure not to mix it with anything that could neutralize the acid and reduce its positive effects (18Trusted Source).

Keep in mind that vinegar’s acidity may also damage tooth enamel with regular use. Drinking through a straw and rinsing your mouth with water afterward can help prevent this (19Trusted Source).

While drinking apple cider vinegar is associated with health benefits, consuming large amounts (8 ounces or 237 ml) every day for many years can be dangerous and has been linked to low blood potassium levels and osteoporosis (20Trusted Source).

If you experience uncomfortable side effects after taking apple cider vinegar, such as nausea, burping or reflux, stop taking it and discuss these symptoms with your doctor (21Trusted Source, 22Trusted Source).

SUMMARY

Apple cider vinegar is relatively safe in small quantities but may erode tooth enamel or cause stomach upset in some people. Large amounts may be unsafe to consume over long periods of time.

The Bottom Line

Apple cider vinegar can help manage blood sugar, improve symptoms of PCOS and promote weight loss.

A typical dose is 1–2 tablespoons (15–30 ml) mixed with water and taken before or after meals.

Research doesn’t support claims that it can improve digestion and prevent heart disease, cancer or infection.

Apple cider vinegar is a relatively safe supplement to consume in moderation but has not been extensively researched.

Future studies may reveal more potential uses and benefits and help clarify the most effective dosages.

At some point growing up, you were told that an apple a day keeps the doctor away. Rich in vitamins, minerals and antioxidants, apples are an excellent addition to a healthy diet. However, they may not keep the doctor away. Besides, yearly checkups, in addition to a healthy diet and exercise, are an important part of maintaining good health.

In the last few years, the Internet has been abuzz again about apples. This time it’s about apple cider vinegar, or ACV, for short. It’s been touted as a superfood, a cure-all for certain ailments like acid reflux and GERD, and even a quick fix for weight loss and melting belly fat.

If you’re trying to lose weight, it would seem like drinking or popping a pill with ACV in it would be a no-brainer. But is ACV really a magic potion, or is it too good to be true?

We spoke with Banner Health dietitian, Amy Reiland, to get down to the bottle, er, bottom of it.

Does apple cider vinegar help with weight loss?

Despite what you may read on social media or someone’s wellness blog, the apple cider vinegar “diet” hasn’t been shown to aid in weight loss. This information is anecdotal (meaning, it’s not research-proven). Just because it worked for someone else, doesn’t mean it’ll work for you.

“The ACV diet claims drinking it before, during or after meals in varying quantities and dilutions will help you drop some weight, but there is little scientific evidence to support it,” said Reiland, a registered dietitian with Banner Del E. Webb Medical Center in Sun City West, AZ. “In studies where people did lose weight it was a few pounds and was also taken alongside a calorie-restricted diet. Therefore, these studies don’t tell us if ACV alone can help with weight loss.”

Apple cider vinegar won’t control high blood pressure either

Another popular myth is that ACV can be taken to control blood pressure.

“While one study showed a decrease in blood pressure in rats, there are no studies using ACV for high blood pressure in people,” Reiland said.

If you have high blood pressure, make sure you are working closely with your health care provider instead of using ACV as “medication.”

Other downsides of drinking apple cider vinegar

Adding apple cider vinegar to a salad dressing or marinade can spice up a meal but drinking it straight (with no chaser) can have some negative consequences.

“ACV should be diluted and never consumed straight,” Reiland said. “Like all vinegars, ACV has a high acidity and can irritate your throat, potentially causing esophagitis or exacerbating acid reflux/GERD, as well as strip tooth enamel.”

ACV can have potential interactions with diuretics and insulin, potentially contributing to low potassium levels. It can also cause delayed gastric emptying (the rate food moves from your stomach to the small intestine) and nausea, so use caution if you have gastrointestinal woes.

“Nausea was one symptom study participants noted with the use of ACV, likely contributing to their reduced caloric intake,” Reiland said. “But it can slow gastric emptying, which can have negative side effects if you have gastroparesis, especially in diabetics. It’s important to talk to your health care provider beforehand if you’re interested in drinking ACV.”

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The potential upside of drinking apple cider vinegar

It seems like we’re giving ACV a bad rap, but there’s some good news. “There has been some research showing that ACV along with a calorie-restricted diet in an obese population may help lower triglycerides (a fat found in blood), body weight, post-meal glucose and total cholesterol,” Reiland said. “And there’s another study showing that ACV taken with a meal helped reduce glucose (blood sugar) in those with insulin resistance when taken with a meal.”

Better ways to consume apple cider vinegar

Drinking ACV – straight up, diluted or pill form – isn’t going to help you shed excess weight, but it won’t likely hurt you as long as you don’t overdo it.

If you choose to take ACV regularly, there are safer ways to take it, rather than straight up or in pill form. Safer ways to consume ACV include:

mixed into a salad dressing (Check out: Healthy Homemade Salad Dressings Made with Apple Cider Vinegar)

added into marinades (Check out: Apple Cider Vinegar Marinade Recipes)

stirred into soups (Check out: Apple Cider Vinegar Soup Recipes)

diluted in water (dilute one tablespoon into eight ounces of water)

For more health-related tips, check out:

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How to Stop Gaining Weight as You Age

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Apple Cider Vinegar (ACV) is a natural remedy that has been used for thousands of years to help cure multiple health issues. As well as this, ACV is popular for use in recipes, from sweet to savoury, from breakfast to lunch. Apple cider vinegar isn’t only great as an addition to recipes, it is also the ultimate health elixir. ACV is effective in weight loss, stabilising blood pressure, lowering cholesterol, improving symptoms of arthritis and so much more. ACV may be great for helping many health issues but a main reason many people have a daily dose of ACV is due to its acclaimed benefits for weight loss. Let’s find out how.

Victoria Beckham is a big advocate for ACV and its health benefits. Back in 2018 she posted on Instagram encouraging her followers to take two tablespoons on an empty stomach. Katy Perry, Scarlett Johnansson and Jennifer Aniston are also fans of the drink mainly due to its benefits for the skin and weight loss claims.

Aiding weight loss

ACV is a natural and cost-effective way to prevent fat accumulation without any side effects. Research shows that ACV is effective in aiding weight loss in several ways:

Suppressing appetite: it has been suggested that the acetate in ACV may suppress centres in the brain that control appetite and makes you feel fuller, therefore likely reducing overeating.

Decreasing insulin levels: studies have found that acetic acid reduced the ratio of insulin to glucagon. This has been linked to increased fat burning.

Improving metabolism: acetic acid has been linked to an increase in the enzyme AMPK. This enzyme can boost fat burning and decrease fat and sugar production in the liver.

Lowering blood sugar levels: acetic acid can improve the ability of the liver and muscles to take up sugar from the blood. In addition to this, it is believed to block the enzymes that help to digest starch. This means that blood sugar levels stay more stable and blood sugar spikes are prevented.

Burning fat: studies have found a link between acetic acid intake and an increase in the genes responsible for fat burning, consequently leading to a reduction in body fat build-up.

Curbing sugar cravings

Many people find that Apple Cider Vinegar is great for curbing sugar cravings which has an indirect link to weight loss. Research shows that ACV may also help regulate blood sugar and insulin levels, which can lead to a reduction in sugar cravings. This helps to prevent you reaching for those unhealthy, sugary snacks and maybe instead opting for a healthier and more nutritious snacks.

HOW TO GET YOUR DAILY DOSE OF ACV

It is recommended to build a daily dose of ACV into your routine to reap all the benefits. Here are some ideas of how to do this:

Dilute in water: the easiest way to get your daily dose of ACV is simply by diluting in water. Just add 25ml of ACV to a glass and top up with 250ml water. To sweeten the solution, add a dash of honey or try using the Willy’s Honey & Turmeric ACV.

Dressing: a common use of ACV is salad dressing. Enhance your meal by using ACV in a dressing or dip. There are many recipes you can try – like our Homemade Tahini and ACV Dressing. Most dressings can be stored for months and are incredibly quick and easy to make.

Drink with lemon: mixing ACV with lemon is an effective weight loss remedy. Research also shows that the combination of ACV and lemon can help to remove toxins from the body. Simply mix 25ml ACV with warm water and a squeeze of lemon juice to reap the benefits.

Over fruit and vegetables: enhance the taste of fruit and vegetables by drizzling over some ACV. A great way to get your daily dose, as well as contributing to your ‘5-a-day’. The perfect way to get more vitamins and minerals in your system.

Salt swap: swap salt for ACV, a healthier alternative that will help to stabilise blood pressure levels.

In recipes: ACV can be used in a vast array of recipes, from savoury to sweet, from breakfast to dinner. See our recipes page for some ideas of how to incorporate ACV into your cooking and baking.

The wellness trend of drinking apple cider vinegar — or fermented apple juice — has recently gained popularity due to claims it aids in

weight loss

, among many other benefits. While some small studies indicate apple cider vinegar may help with weight loss, more research is needed to determine its long-term effects and overall health benefits.

Here's what the research says about apple cider vinegar and weight loss, and what you need to know before trying it.

Does apple cider vinegar help with weight loss?

Yes, apple cider vinegar may help with weight loss according to some small studies, but it most likely will not help you shed substantial pounds, says Daniela Novotny, RD, a senior instructor of biomedical sciences at Missouri State University.

Studies on the effects of apple cider vinegar so far are small and more research is needed to draw definitive conclusions about its effects, says Melissa Mitri, a registered dietitian with her own private practice. Here is what the research says:

A 2018 review found apple cider vinegar may prevent blood sugar spikes. This might help limit weight gain, but more research is needed.

In a small 2009 study, obese adults who took one to two tablespoons of apple cider vinegar a day lost more weight over 12 weeks than participants who took a placebo.

In a 2018 study, participants who were on a reduced-calorie diet and who drank two tablespoons of apple cider vinegar with lunch and dinner lost an average of 8.8 pounds in 12 weeks. The participants who did not take apple cider vinegar lost only five pounds during the same period of time on the lower-calorie diet.

Other studies have shown that vinegar may also increase satiety, resulting in fewer calories consumed and, therefore, aid weight loss.

Medical term: Satiety is the feeling of fullness after eating. Increasing satiety means you are less likely to overeat, which causes you to consume fewer calories.

Therefore, apple cider vinegar may have a modest effect on weight loss, but studies so far on the topic are limited, and more substantial research is needed, Mitri says.

Apple cider vinegar side effects

For the most part, apple cider vinegar is safe to consume, Novotny says. But, due to its high acidity, there are some potential side effects, like:

Eroding tooth enamel

Irritating your throat and esophagus

Exacerbating acid reflux

Amplifying the blood-sugar-lowering effects of diabetes medication. If you take diabetes medication, talk to your doctor before trying apple cider vinegar for weight loss or any other reason.

How to use apple cider vinegar for weight loss

When consumed in moderation, apple cider vinegar doesn't appear to pose any significant health risks, Novotny says. If you do decide to try apple cider vinegar for weight loss, here are some safe ways to consume it:

Dilute one tablespoon of vinegar in one cup of water. You could also add apple cider vinegar to a cup of warm tea with honey and lemon to improve taste.

Make a homemade salad dressing with apple cider vinegar, olive oil, dijon mustard, honey, and garlic.

Try apple cider vinegar pills, tablets, or gummies. You can find these over-the-counter in the vitamin section of most drug stores.

Limit consumption to one to two tablespoons a day to reduce potential side effects.

General advice: For weight loss, Mitri recommends consuming apple cider vinegar in the morning or right before a meal as there is some evidence it may help with satiety.

Since the research hasn't definitively proven apple cider vinegar helps with weight loss for all, there isn't good data to suggest how long you may need to take it to see results. The limited human studies suggest apple cider vinegar may help promote weight loss in obese people over a three-month period, but larger studies are needed in order to make recommendations, Mitri says.

Important: When incorporated as part of a well-rounded diet, apple cider vinegar may help you lose weight. However, developing an individualized weight loss plan focused on nutrition and exercise with your doctor or a registered dietitian is likely to be more effective, Novotny says.

Insider's takeaway

Some small studies have indicated apple cider vinegar may help with weight loss, but more research is needed. Even so, it most likely will not help you shed substantial pounds, and it's best to create a comprehensive weight loss plan with a doctor or registered dietitian.

If you decide to try apple cider vinegar, dilute it in water or use it to make your own salad dressing. If you decide to consume apple cider vinegar stick to about one to two tablespoons a day.

Are you looking for a fast and easy way to lose weight? Join the club. 50% of dieting Americans try fads that promise quick weight loss. Enter apple cider vinegar — could it be the weight loss elixir you’ve been looking for?

Registered dietitian Beth Czerwony, RD, has the answers.

Does apple cider vinegar help with weight loss?

“Probably not,” says Czerwony. “The jury is still out because the human studies have focused on adding apple cider vinegar to a reduced-calorie diet. We don’t know if the modest weight loss was due to the calorie reduction, the apple cider vinegar or both.”

In animal studies, apple cider vinegar hasn’t resulted in weight loss.

Does cider vinegar have any health benefits?

Apple cider vinegar contains acetic acid. People in the study took 1 to 2 ounces first thing in the morning over 12 weeks. Researchers thought the acetic acid might:

Cause you to burn more fat.

Change the appetite-stimulating hormones.

Unfortunately, they saw no metabolic effects from the apple cider vinegar. “The conclusion is that the acetic acid just makes people feel nauseous and not want to eat as much,” says Czerwony. “And there may be a psychological effect — people think it’s working, so they unknowingly make other changes that result in weight loss.”

There’s some good news, though: Other studies have shown non-weight loss benefits from apple vinegar, such as decreased blood sugar and triglycerides (a fat found in the blood).

Is it safe to use apple vinegar for weight loss?

Czerwony’s biggest concern is that the acetic acid can erode teeth enamel if taken straight. So she recommends adding it to a drink. Some of her patients add honey and ginger and make it into a cleanse. Others take it in gummy form.

“It’s fine to use apple cider vinegar for a short-term cleanse,” says Czerwony. “It may help you get into the mindset of limiting fats, sugars and fast food. If it’s a way to kick-start your weight loss journey or get your head in the game, it won’t hurt you.”

So the vinegar diet isn’t the magic bullet we’ve been waiting for?

“Our bodies are jerks. They aren’t programmed to give up weight willingly. They think, ‘If I lose weight, I’ll die,’” says Czerwony. “When you start losing weight, there are chemical signals that increase cravings and hunger. Essentially, the body tries to sabotage weight loss. Because of this biological drive, there’s likely never going to be a magic bullet for weight loss.”

Well, that stinks. So what’s a gal or guy to do if they want to shed pounds?

Czerwony offers these proven weight loss strategies:

Don’t skip meals: Eat three square meals or eat several smaller meals throughout the day. If you skip meals, you’ll set yourself up to overeat when you finally do sit down.

Log it: You need to see what you’re eating each day. People often underestimate calorie amounts. “Use an app to track how many calories are in the foods you eat each day,” says Czerwony. “See where you’re spending your calories and determine if you would do better with more protein or fewer carbs. You can’t manage what you don’t monitor.”

Get good sleep: When you don’t sleep well, you’re more likely to make unhealthy decisions when it comes to food. The hunger hormone (ghrelin) also increases when you don’t sleep well, so you’ll wake up hungrier and look for higher-calorie foods.

Move: You need 150 to 250 minutes of aerobic activity a week. If you diet but don’t exercise, you won’t maintain muscle mass. Muscle burns more calories, which helps boost metabolism. “If you also weight train, just remember that muscle is 18% denser than fat,” says Czerwony. “So if you’re lifting weights, don’t get discouraged if the scale doesn’t move too much — it may mean you are gaining muscle.”

There are many health claims surrounding apple cider vinegar, including that it can promote weight loss. There is some evidence to suggest that acetic acid, a component of vinegar, might help weight loss, to an extent.

Some research has suggested that taking apple cider vinegar alongside a calorie restricted diet can help people with overweight reduce their weight.

However, this study and others only have very small sample sizes, and scientists still need to do more research.

In this article, we will explore what apple cider vinegar is, how it might help with weight loss, its other health benefits, and how to use it.

What is apple cider vinegar?

People can use apple cider vinegar as a supplement, as a tonic, and in food and drink.

People have used apple cider vinegar as a health aid for centuriesTrusted Source. Before insulin, vinegar was a folk remedyTrusted Source for diabetes. Today, people use it in food, drinks, and for its various health benefits.

Producers make apple cider vinegar by first making apple cider.

To do this, they mix apples, sugar, and yeast, and allow the mixture to ferment. This process creates alcohol.

Specific strains of bacteria then convert the alcohol into acetic acid. When all the alcohol is gone, the mixture becomes apple cider vinegar.

Because apple cider vinegar contains bacteria and yeast, some people claim it is a source of probiotics. Probiotics are microorganisms that benefit health.

In unrefined apple cider vinegar, bacteria and yeast form a loose clump at the bottom of a bottle that people call “the mother.”

Does apple cider vinegar aid weight loss?

Evidence suggests that apple cider vinegar may help with weight loss when people combine it with a reduced calorie diet and regular exercise.

A 2018 study on 39 people analyzed the impact of a low calorie diet and apple cider vinegar compared with a low calorie diet alone for 12 weeks. Researchers found that the participants who took apple cider vinegar:

lost more weight

had a lower body mass index (BMI)

improved their cholesterol and triglyceride levels

These findings suggest apple cider vinegar may support other proven weight loss approaches.

Another small study with 20 participants looked at the effects of taking 20 milliliters of apple cider vinegar per day in water. The researchers found a lower BMI in the 10 people who were overweight and lower fasting glucose in the other 10 subjects who had type 2 diabetes.

Apple cider vinegar may also cause people to feel full for longer after eating.

A crossover study in the Journal of Diabetes ResearchTrusted Source notes that acetic acid, one of the compounds in apple cider vinegar, helps to slow the rate at which food leaves the stomach in healthy people and those with type 1 diabetes.

It is important to note that while some studies find apple cider vinegar aids weight loss, these studies are small, with a low number of participants and only modest results.

Apple cider vinegar alone is unlikely to change a person’s BMI dramatically.

Other health benefits

Apple cider vinegar may have other health benefits for some people.

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Many studies on apple cider vinegar are small, but there is early evidence to suggest it may help:

control blood sugar levels

supportTrusted Source the treatment of varicose veins

killTrusted Source harmful bacteria and fungi

Other studiesTrusted Source scientists have carried out on rats show that apple cider vinegar may help with wound healing, brain health, and reducing blood pressure.

Researchers have not replicated these results in humans, however, so it is unclear if apple cider vinegar would have the same benefits.

Some people claim that apple cider vinegar helps the body to remove toxins, but scientific evidence does not support this theory.

Apple cider vinegar is not a replacement for medical treatment, particularly for conditions that include diabetes, high blood pressure, or serious infections. Anyone with these conditions should seek advice from their doctor.

Side effects

Apple cider vinegar is typically safe, but it may have side effects or disadvantages for some people.

The acidity of apple cider vinegar may wear away tooth enamel, especially if a person consumes it undiluted. For this reason, it is a good idea to dilute apple cider vinegar in food or drink.

A person may also wish to use a straw to drink it or to clean their teeth afterward.

Other potential side effects and interactions include:

nausea

worsened acid reflux

altering insulin levels

worsening low potassium levels

Apple cider vinegar can also overburden the kidneys if people have a chronic kidney condition.

If a person has a preexisting health condition or takes any medication, they should consult a doctor before trying apple cider vinegar.

How to use

An older 2009 studyTrusted Source found that taking a small dose of vinegar every day was the most effective way to use it for weight loss.

A person can take apple cider vinegar in several ways, including:

as a supplement

as a tonic

in food and drink

A person who would like to lose weight can try taking a small amount of apple cider vinegar in water daily. An example might be 1–2 teaspoons in a glass of water, along with a reduced calorie diet and increased physical activity.

Apple cider vinegar also works well when people mix it with olive oil as a salad dressing.

Summary

Apple cider vinegar has a number of potential health benefits. Some scientific studies indicate that apple cider vinegar and acetic acid can help people who are overweight achieve a more moderate BMI, particularly in combination with eating fewer calories.

To consume apple cider vinegar, it is best to dilute it in water or add it to food and drink.

People with chronic health conditions or who take medication should consult their doctor before they try apple cider vinegar

Apple cider vinegar has been used since ages for its medicinal properties. It is made by combining apples with yeast, which creates alcohol and is later fermented into acetic acid by adding bacteria. Not just this, the drink contains water, minerals, vitamins and trace amounts of other acids.

What has made apple cider vinegar popular?

Apple cider vinegar has shown powerful results for weight loss, which has made the drink extremely popular. It also helps in curing various problems like type 2 diabetes, eczema and high cholesterol. People prefer to have a drink at different times of the day. Here in this article, we will tell you what is the right time to drink this magic potion.

The right time to drink apple cider vinegar

You must have come across various pieces of information claiming that why drinking it at nighttime is better or why drinking it in the morning is better. But the fact is, there is yet no scientific evidence proving that drinking it at one particular time is better than the other.

How apple cider vinegar can help with weight loss?

It is said when one is trying to lose weight, they must have the drink right before having the meal. This keeps them fuller and stops them from overeating. It also helps in breaking down the starches that you eat after drinking it. The thing to make sure is never to have apple cider vinegar without diluting as having it alone can damage your esophagus and teeth.

Drinking apple cider vinegar in the morning

If you suffer from indigestion, you can try having apple cider vinegar during the morning. It is said consuming it in the morning can help you fight belatedness and gas. But the smell of apple cider vinegar can leave one feeling nauseous if they drink it the first thing in the morning.

To start with, you can take a glass of water and add not more than one tablespoon of apple cider vinegar to it and see how you feel after having it.

If you feel light and better, you can continue having it.

Drinking apple cider vinegar during night

Again, there are various controversies about drinking apple cider vinegar before bedtime. Some experts believe that having it at night can help drop the blood sugar levels, while some claim it can improve your sleep if you consume it with hot water and honey.

Having ACV at night is also said to help relieve any soreness in the throat as it is antibacterial in nature. So, if you are prone to tonsilitis, you might have found your best friend.

Drinking apple cider vinegar before bed also prevents you from having a stinky morning breath.

How much apple cider vinegar should one consume daily?

According to a 2016 study, drinking 15 millilitres or a tablespoon of apple cider vinegar is enough for a person to obtain its potential health benefits.

However, the exact amount depends on the condition that someone is trying to heal with the drink. A person must talk to their doctor before making ACV a part of their regular diet as it might interact with some medication.

Here are three common health conditions that ACV may help manage and the recommended dosage.

Blood sugar level

A 2017 study found that people who drink ACV have lower levels of glucose in their blood after a meal. This holds true for people with or without blood glucose disorder.

A 2004 study found that ACV can help improve postal insulin sensitivity in people suffering from insulin resistance. Experts say the acetic acid in apple cider vinegar may have similar physiological effects to those of diabetes medications acarbose and metformin.

No matter the benefits, a person should never replace their regular diabetes medication with apple cider vinegar.

Weight loss

The benefit for which apple cider vinegar is consumed the most is weight loss. A study conducted in 2014 examined the effects of apple cider vinegar on people suffering from obesity and looking at the following parameters - their body weight, body fat mass and levels of fat in the blood.

The researchers divided the people into three groups, where each of them drank a 25 ml beverage twice a day, after breakfast and after dinner. The drink had 0 ml, 15 ml or 30 ml of apple cider vinegar.

It was found that people who consumed apple cider vinegar, lost one-two kilos during the study, which was three months. A reduction of the BFM and blood lipid levels was also seen.

Experts concluded that a reduced calorie intake combined with ACV can help improve the health outcomes in people suffering from obesity and overweight. However, more studies are being done on the same subjects to confirm the finding.

Polycystic ovary syndrome (PCOS)

PCOS is a condition that affects the functioning of the female ovaries. It can cause an irregular menstrual cycle and reduced fertility.

The condition is becoming a common cause of infertility among women with affecting 1 in 10 women.

A 2013 study found that impaired insulin sensitivity can also cause PCOS in some women. ACV can help improve insulin sensitivity and thus PCOS.

Women who consumed 15 ml of apple cider vinegar for 90-110 days showed improved insulin sensitivity and regular menstrual cycles.

It was found that ACV can promote ovary function by improving insulin sensitivity in females.

Common mistakes people make while consuming ACV

Drinking it right after having a meal

Drinking ACV right after a meal can delay digestion. Thus, it's best to have it before a meal or empty stomach to maximise its health benefits.

Inhaling it

Breathing ACV can cause harm to your lungs, One must avoid sniffing it that can cause a burning sensation in your lungs.

Not diluting it

It's absolutely important to dilute ACV before consuming it. Having it straight can harm your teeth and esophagus.

Having too much of it

Drinking too much ACV can be dangerous for your body. It can cause a burning sensation and can have various other side effects.

Applying it on skin

Applying ACV directly on your skin can cause burning sensations. So, one must dilute ACV before applying it on the skin.

Apple cider vinegar for weight loss is all the rage right now. People are claiming that it helps them lose weight quickly and easily. But is this really true? And if so, how does apple cider vinegar help with weight loss? In this blog post, we will take a look at the science behind ACV and weight loss and see if there is any truth to these claims.

Apple cider vinegar is made from fermented apples. This process creates acetic acid, which is the main active ingredient in ACV. Acetic acid has been shown to have various health benefits, including weight loss. One study showed that acetic acid can help increase your metabolism and reduce your body fat percentage (BMI).

Table of Contents

Benefits of Drinking Apple Cider Vinegar Daily?

How Drinking Apple Cider Vinegar Aids in Weight Loss and Obesity?

Best Time to Drink Apple Cider Vinegar for Weight Loss?

How Much Apple Cider Vinegar Should I Drink for Weight Loss?

How Does Apple Cider Vinegar Reduce Blood Sugar Levels?

Can We Drink Apple Cider Vinegar Before Bed?

What is Apple Cider Vinegar with Mother?

What Exactly is Apple Cider Vinegar Diet?

Is Apple Cider Vinegar for Weight Loss Gummies Equally Effective?

Who Should Avoid Apple Cider Vinegar?

So, Does Apple Cider Vinegar Help with Weight Loss?

The Bottom Line

Benefits of Drinking Apple Cider Vinegar Daily?

Helps with weight loss

Reduces body fat percentage (BMI)

Increases metabolism

Lowers blood sugar levels

Reduces cholesterol levels

Aids indigestion

Apple cider vinegar is a type of vinegar made by fermenting apples with yeast and bacteria. Its main active ingredient is acetic acid, which has been shown to have some health benefits. Apple cider vinegar is also a popular home remedy for many issues like weight loss, diabetes, high cholesterol, and more.

How I Increased my Metabolism to lose 56 Pounds of FAT with reverse dieting

ACV is also a natural remedy for restoring pH balance, which is essential for overall health. When your body’s pH balance is off, you are more susceptible to disease and infection.

The main way apple cider vinegar improves your body’s pH balance is by restoring alkalinity to the blood. The acetic acid in apple cider vinegar helps to neutralize stomach acid and other toxins that can cause your body to become too acidic. This increase in alkalinity can help improve a number of health conditions, including:

Arthritis

Diabetes

Gout

Heart disease

High blood pressure

Obesity

How Drinking Apple Cider Vinegar Aids in Weight Loss and Obesity?

Available at Nykaa and Amazon.

As I am an ACV Consumer for years now, my personal choice and recommendation is no doubt, the Bragg ACV with Mother.

Drinking ACV on a daily basis can help you lose weight in a few ways. First, apple cider vinegar helps to reduce body fat percentage (BMI). Second, it increases your metabolism. It’s a natural detoxifier and can help rid your body of harmful toxins. And finally, it helps to control blood sugar levels. When combined, these three effects can help you lose weight and keep it off!

Apple cider vinegar contains acetic acid, which has been shown to promote weight loss in several ways. Acetic acid may help improve insulin sensitivity and reduce blood sugar levels. Insulin resistance is a major factor in obesity and type II diabetes. By improving insulin sensitivity, apple cider vinegar may help reduce the risk of these diseases.

It also increases your metabolism. Acetic acid has been shown to increase metabolism by increasing the activity of enzymes that break down fat. Finally, it helps to control blood sugar levels. By keeping blood sugar levels under control, apple cider vinegar may help to prevent weight gain and obesity.

Best Time to Drink Apple Cider Vinegar for Weight Loss?

Apple Cider Vinegar for Weight Loss

The best time to drink ACV for weight loss is before each meal. This will help you reduce the amount of food that you eat and control your blood sugar levels. For the best results, drink it diluted with water or add it to salads or other dishes. Drinking apple cider vinegar first thing in the morning on an empty stomach is also a great way to detoxify your body and start your day.

How Much Apple Cider Vinegar Should I Drink for Weight Loss?

In order to see results, you should drink at least two tablespoons of apple cider vinegar per day. However, if you are just starting out, it’s best to start with one tablespoon and work your way up slowly. Be sure to dilute apple cider vinegar with water when drinking it!

While there is no formal recommended dosage, most experts suggest that 1-2 tablespoons (15-30 ml) per day is a good place to start.

How Does Apple Cider Vinegar Reduce Blood Sugar Levels?

When taken before meals, Apple cider vinegar slows down the digestion of carbohydrates, which helps to regulate blood sugar levels. In addition, Apple cider vinegar contains acetic acid, which has been shown to improve insulin sensitivity and lower blood sugar levels. Apple cider vinegar is a safe and natural way to help control blood sugar levels, and it may also help you lose weight in the process.

One study showed that people who took Apple Cider Vinegar before a meal had lower blood sugar levels after the meal.

Can We Drink Apple Cider Vinegar Before Bed?

No, apple cider vinegar should not be consumed before bed. Because apple cider vinegar can help control blood sugar levels, it could potentially cause problems when you are trying to sleep.

There are risks associated with drinking apple cider vinegar before bed. It can cause indigestion and may worsen acid reflux. Additionally, the acidity of apple cider vinegar can damage tooth enamel. For these reasons, it is important to speak with a doctor before adding Apple cider vinegar to your diet.

Stick to drinking apple cider vinegar for weight loss in the morning.

What is Apple Cider Vinegar with Mother?

Apple cider vinegar with mother is apple cider vinegar that has been fermented for a longer period of time. This increases the probiotics and enzymes, making it a better option for weight loss and improved health. It has more probiotics and enzymes. These will help improve your digestion and make it easier for your body to absorb the nutrients from apple cider vinegar.

Also, Read: Cinnamon Water for Weight Loss: The Surprising Truth About This Natural Fat Burner

What Exactly is Apple Cider Vinegar Diet?

The apple cider vinegar for weight loss plan involves consuming apple cider vinegar, either in tablet form or diluted in water, on a daily basis. Proponents of this diet claim that apple cider vinegar can boost weight loss by helping to burn fat and reduce appetite. There is some evidence to support these claims, but more research is needed. Make sure, you aren’t missing, or skipping your meals.

If you are interested in trying the apple cider vinegar diet and you feel that it fits with your overall health and nutrition goals, then go for it! Just be sure to start slowly and increase your intake gradually so that you don’t experience any adverse effects. Remember to drink plenty of water and eat regular meals while following this diet. And if you have any concerns, talk to your doctor before starting the apple cider vinegar diet.

Is Apple Cider Vinegar for Weight Loss Gummies Equally Effective?

No, apple cider vinegar gummies are not equally effective. While they may provide some of the same benefits as drinking apple cider vinegar, they are not as concentrated and do not have the same effect on weight loss. Therefore, if you’re looking to use apple cider vinegar for weight loss, it’s best to drink it diluted in water.

Who Should Avoid Apple Cider Vinegar?

Apple cider vinegar is not recommended for pregnant women, as it can cause harm to the fetus. If you are going through any health conditions, it is always best to consult your doctor first.

So, Does Apple Cider Vinegar Help with Weight Loss?

Yes, apple cider vinegar has been shown to help with weight loss. In fact, when combined with a healthy diet and exercise regimen, it can be an effective tool in achieving your weight loss goals. Just make sure to drink plenty of water and eat regular meals while following this diet. And if you have any concerns, talk to your doctor before starting the apple cider vinegar diet.

The Bottom Line

Though drinking apple cider vinegar isn’t a magical cure-all for weight loss, it does offer some health benefits that can help you achieve your goals. If you’re looking for an easy way to improve your diet and promote healthy weight loss, adding apple cider vinegar to your routine is definitely worth considering!

This was it for today. I hope you have found this article on Apple Cider Vinegar for Weight Loss and its health benefits helpful.

Have a Good Day!

You’ve no doubt seen plenty of stories on social media touting apple cider vinegar (ACV) as a belly fat-melting elixir that can help you lose weight. But what exactly is it and does it actually work for weight loss? To start, it's important to know that "apple cider vinegar is made by crushing apples, squeezing out the juice," says Vanessa Rissetto, M.S., R.D., C.D.N. "Bacteria and yeast are added to the liquid to start the alcoholic fermentation process, which converts the sugars to alcohol. In a second fermentation step, the alcohol is converted into vinegar bacteria." Many holistic health experts and Instagram influencers swear by the stuff, but whether ACV will really help you squeeze into a smaller pair of jeans isn’t so straightforward. Here’s what experts and the research actually says about apple cider vinegar for weight loss.

The science behind apple cider vinegar for weight loss

Let's get one thing clear up front: There’s only a small amount of evidence directly tying ACV to weight loss in humans. One study in the Journal of Functional Foods, which followed 39 adults, found that participants who consumed a tablespoon of ACV at lunch and dinner, while cutting 250 calories per day, lost 8.8 pounds in 12 weeks. On the other hand, those who cut the same number of calories but didn’t consume ACV lost only 5 pounds.

In another study in Bioscience, Biotechnology, and Biochemistry, 144 adults with obesity were randomly assigned to drink either a placebo or one to two tablespoons of apple cider vinegar daily for 12 weeks. At the end of the study, those who drank two tablespoons had lost close to 4 pounds, while those who drank one tablespoon lost 2.5 pounds. (Those who drank the placebo actually gained a little bit of weight.) However, those findings alone don’t prove that ACV is a magic fat melter. “These studies were done on very small populations,” says Erin Palinksi-Wade, R.D., C.D.E., L.D.N. “But the consistent results indicate that ACV may be a beneficial tool in reducing body weight.”

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On top of that, ACV seems to have properties that could potentially support your weight-loss efforts. For instance, a 2013 study from the Journal of Functional Foods suggests that drinking apple cider vinegar before eating is linked to smaller blood sugar spikes. Another 2010 study from the Annals of Nutrition & Metabolism shows that having two teaspoons of ACV during meal time could help reduce sugar crashes and keep blood sugar levels stabilized. Why this happens isn't totally clear, but nutrition researchers like Carol Johnston, Ph.D., who has studied ACV at Arizona State University for years, suspects that compounds in the vinegar interfere with the absorption of some starches.

That matters because blood sugar highs and lows tend to lead to cravings for sugary snacks. “So if apple cider vinegar can help control blood sugar, this could help manage cravings and portion control, potentially leading to fewer calories consumed,” explains Amy Goodson, M.S., R.D., C.S.S.D., L.D.

What's more, a 2014 study from the Journal of Food Science suggests that vinegars, such as apple cider vinegar, can help reduce the effects of diabetes and prevent cardiovascular disease due to its antioxidant activity. Apple cider vinegar has high levels of a polyphenol called chlorogenic acid, which could help improve heart health by inhibiting the oxidation of bad LDL cholesterol.

It’s also possible that ACV might directly make you want to eat less. One study by Johnston in the Journal of the Academy of Nutrition and Dietetics found that participants who drank the fermented liquid before a meal consumed up to 275 fewer calories throughout the rest of the day. But again, the reasons behind that are murky. ACV could boast compounds that actually suppress your appetite. But drinking it could also just be so unpleasant that you end up getting turned off from food for the rest of the day.

So should you try drinking apple cider vinegar for weight loss?

Drinking ACV alone isn’t going to help you shed excess pounds, butit could support the efforts that we know work for weight loss (like eating a healthy diet and exercising more). And it won’t likely hurt you, according to Goodson and Palinski-Wade—as long as you don’t overdo it.

Like all vinegars, ACV’s high acidity can irritate your throat and strip tooth enamel, Johnston says. Plus, "the acidity could bother you if you experience reflux," adds Rissetto. Stick with a tablespoon no more than twice daily, and always dilute it in eight ounces of water, recommends Palinski-Wade. “ACV should never be consumed straight,” she warns.

How to add apple cider vinegar to your diet for weight loss

Wondering about the best time to take apple cider vinegar? You can drink a tablespoon of ACV diluted in eight ounces of water up to twice a day—ideally, before or with a meal. That’ll increase the chances that the ACV will boost your satiety and help keep your blood sugar steady, Palinski-Wade says.

If you can’t stomach the idea of drinking vinegar, think about working it into your meals instead. Try drizzling ACV and olive oil over a salad or steamed veggies, Palinski-Wade. Or add a tablespoon of ACV to a smoothie.

To maximize the health benefits, choose an ACV that’s labeled raw and unfiltered. “Unfiltered versions contain proteins, enzymes, and healthy bacteria from the vinegar starter or mother,” Palinski-Wade says. Try Bragg Organic Unfiltered Apple Cider Vinegar or Spectrum Organic Unfiltered Apple Cider Vinegar.

(CNN)The claims are everywhere: If you add apple cider vinegar to your daily diet, it will help you lose weight. "Helps maintain a healthy weight range," declares one manufacturer.

MY FITNESS JOURNEY | LOSING 22KG

"A lot of this is marketing," said registered dietitian and CNN contributor Lisa Drayer. "Consumers get those messages, and they think, 'Oh, this must be the next magic bullet.' But whether it's based on science is another matter."

What's the research on apple cider vinegar?

A lot of the research on vinegar's relationship with weight loss is in animals, mainly mice and rats. Studies show that acetic acid, the main component of apple cider vinegar, can suppress body fat accumulation and metabolic disorders in obese rats. But of course, mice are not men, and rats are not women, so these findings prove little.

Studies in humans have been small, which limits their validity.

5 benefits of apple cider vinegar (and a few duds), according to experts

"For example, some research suggests that it might promote satiety and make you consume fewer calories throughout the day," Drayer said. "But the research is very limited, with small sample sizes, and is far from conclusive."

A 2005 study of 12 people found participants felt fuller when vinegar was consumed with a meal that included bread. A 2013 study of 16 people found the same result, but only because the vinegar caused nausea when ingested. "On this basis, the promotion of vinegar as a natural appetite suppressant does not seem appropriate," that study concluded.

The most-cited study to explore a connection to weight loss was done in 2009 with 175 "obese" Japanese subjects, ages 25 to 60, who were split into three groups. Considered "obese" by Japanese standards, each subject's body mass index (BMI) was between 25 and 30; in the United States, people aren't considered obese until their BMI exceeds 30. Anyone who had high cholesterol or diabetes or was using medications was excluded from the study.

Over a 12-week period, the groups consumed a beverage each day with either one tablespoon of vinegar, two tablespoons of vinegar or no vinegar at all. At the end of the three months, those who consumed any amount of vinegar had a lower body weight, a smaller body mass index, less visceral fat, a smaller waist measurement and lower triglyceride levels than the placebo group that drank no vinegar.

Studies in humans regarding vinegar's relationship with weight loss have been limited.

That sounds fantastic until you look closely at the amount of weight that was lost.

"Only 2 to 4 pounds in three months over a placebo," Drayer explained. "That's only a third of a pound a week. Most diets have a much bigger result. So you would definitely have to do many other things to accomplish any significant weight loss."

Registered dietitian Carol Johnston has been studying the effects of acetic acid on diabetic blood glucose levels since 2004. While she believes the Japanese study's findings make sense because they are in line with animal research, she too is quick to point out that the weight loss in humans was "very, very modest."

"In fact, I would say most people who are on a diet for 12 weeks and only lose a couple of pounds aren't going to be very happy," said Johnston, an associate dean in the College of Health Solutions at Arizona State University.

Vinegar pills

Some claims revolve around using vinegar supplements to lose weight.

"I remember, probably 15 years ago, covering the apple cider vinegar diet," Drayer said. "When you looked closely, the diet paired apple cider vinegar pills with a low-calorie menu. It's no wonder people lost weight."

Stress eating lately? The 'hunger meter' can help

Many people prefer to ingest vinegar via a pill because liquid vinegar is acidic and can cause nausea. But commercial vinegar pills do not have the same effect on lowering blood glucose as liquid vinegar, according to research done by Johnston.

If you choose to add vinegar to your diet, Johnston recommends that the tablespoon of vinegar is added to a full glass of water. Properly diluting vinegar is key. Otherwise, it can damage your teeth, throat and stomach lining.

"Vinegar has that strong smell and puckering taste, so if you take a breath, you could inhale it into your lungs and burn those a little, because it's an acid," Johnston said.

Regulating blood sugar

Where Johnston's research has shown significant benefits from vinegar, however, is in blood sugar control. Over the years, she's done a number of studies that show vinegar helps control blood sugar spikes for people with Type 2 diabetes and those who are prediabetic, also known as insulin-resistant. She's even seen a slight benefit for healthy control subjects.

"Vinegar had an impact in all groups, but the most significant impact was in the prediabetic group," she said. "In prediabetics, it was too good to be true; (blood sugar) fell a good bit and stayed that way. It may be this is the group that could benefit the most."

Should you take a dietary supplement to prevent disease?

The theory, according to Johnston, is that acetic acid appears to interfere with enzymes that break down starch molecules. This antiglycemic response can be induced by any sort of vinegar, such as red and white wine vinegars, pomegranate vinegar or even white distilled vinegar. It's the acetic acid in the vinegar, not the type, that produces the result.

"Basically, what acetic acid is doing is blocking the absorption of starch," Johnston said. "If my study subjects eat a starch and add vinegar, glucose will go down. But if they drink sugar water and add vinegar, nothing happens. So if you're having bacon and eggs, don't bother. It only helps if you are consuming a starch."

It's possible that blocking starch absorption may help with weight loss as well, Drayer said.

"So if acetic acid is interfering with the breakdown of starch, what that means is that starch is not being digested," she explained. "And if it's not being digested, it's not being absorbed into the bloodstream, and therefore it's not contributing to calories."

The jury is still out

What makes soda so addictive?

Though the research on acetic acid's benefits looks promising, nothing's definitive. It could be that other elements in apple cider and other vinegars also play a role. Take the trace chemicals in vinegar that vary based on where each brand was fermented, for example.

"It could be that some of those ingredients are important or part of the effect we are seeing," Johnson said. She added that it will take much larger randomized scientific trials to prove any cause and effect between vinegar and weight loss, and especially between vinegar and diabetes or cardiovascular risks.

"Somebody, probably the federal government, is going to have to fund a multimillion-dollar grant and recruit hundreds of people at risk for diabetes and metabolic disorders to truly determine if vinegar is going to make a difference," Johnston said.

But until those occur, Johnston sees no harm in using vinegar to control blood sugars after starchy meals. After all, balsamic and wine vinegars are part of the Mediterranean diet, long associated with heart health and other benefits.

Mediterranean diet named the best for 2019

"Even in healthy people, that post-meal surge in blood sugar is a risk factor for heart disease, so in my mind, everyone should take advantage of the benefit that vinegar may provide. But I'd do it the way people have done for centuries, by adding it to their food," Johnston said.

"What I would recommend is adding vinegar to meals as a condiment, as it contains no calories," Drayer said. "When you make a dressing, use three parts oil to one part vinegar. Or reverse it and do one part oil and three parts vinegar."

You can also use it with food preparation, Drayer added.

"Dip your chicken with egg whites and bread crumbs mixed with balsamic vinegar for poultry or fish," she said. "Or you can drink it in water, which may help as water makes you feel full."

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But again, never drink vinegar straight, experts say, or you might injure your teeth, throat or stomach.

"Dilute it in water, and drink before you eat or with the first bites of your meal," Johnston said. "You want the acetic acid in stomach before the meal to do the most good," she said. "Mediterranean people ate the salad with vinegar, then they ate the pasta."

The apple cider vinegar weight loss diet has been a popular concept for a while now – but does this strong, cloudy condiment really help you lose weight?

First, the bad news

Much as we might wish it otherwise, there’s no healthy way to drop a lot of weight quickly.

1-2 lbs of weight loss per week is usually recommended. Much more than that and it’s unlikely you’re losing fat and more likely it’s water weight you’re dropping.1

A balanced diet, exercise and enough sleep is the gold standard for maintaining health. For weight loss, burning more calories than you take in is what works, and because of the way the human body works, this will never change.

Now the good news

Now that’s out of the way, you’ll be pleased to hear there are plenty of natural ways to keep cravings under control, help your body function at its best and generally support your weight loss.

Once you stop seeing weight loss as an un-winnable battle, and educate yourself on the way your body works, you’ll be in a good place to understand things like:

Why we get certain cravings

Why sugary foods leave us hungry

Why refined carbohydrates don’t fill us up for long

Why good digestion is key for weight loss

Apple cider vinegar for weight loss has attracted plenty of attention in recent years, with celebrities and wellness experts declaring that it is the secret ingredient to their enviable physiques.

However, far from being a miraculous new Hollywood discovery, the humble apple cider vinegar has been used around the world for thousands of years in many cultures worldwide traditional medicine.2

Summary

There’s good news and bad news with apple cider vinegar. Firstly, there is no weight loss miracle cure. Although there is some great ways to keep cravings under control.

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apple cider vinegar

What is apple cider vinegar?

Apple cider vinegar (often shortened to ACV) is simply vinegar – which instead of being made from barley, corn rice or wine as with other vinegars – is made from apples.

To make apple cider vinegar, the natural sugars in crushed apples are fermented along with yeast to create alcohol. (Stopping the process here would leave you with a strong cider, which isn’t renowned for its health benefits!)

Naturally-created bacteria then feed on the alcohol, neutralising it and creating acetic acid. This is where many of the health benefits of apple cider vinegar lie.3

Apple cider vinegar contains around 5% or 6% acetic acid.4

Acetic acid is a potent anti-bacterial substance.5 This is why acetic acid-rich vinegar is used in household cleaning.

Summary

Apple cider vinegar is made in a similar way to cider. Its fermented with yeast to create alcohol and then left so that bacteria can fed on it to create vinegar.

ACV contains around 5-6% acetic acid, which is a potent antibacterial substance that has been known to be used in household cleaning.

What are the nutritional benefits of apple cider vinegar?

Other than small amounts of potassium, calcium and magnesium, apple cider vinegar doesn’t really contain any vitamins or minerals.6

However, apple cider vinegar is a great source of amino acids and antioxidants, which have proven health benefits.

Summary

Apple cider vinegar doesn’t really contain any vitamins or minerals, however it is a great source of amino acids and antioxidants.

What is the apple cider vinegar diet?

The “apple cider vinegar diet” is quite simply a diet that requires having 1-2 teaspoons of apple cider vinegar before every meal.

Its popularity has grown in society and amongst celebrities because of the notion that it may help improve metabolism.

apple cider vinegar flat lay

Five ways apple cider vinegar may help you lose weight

Helps improve digestion

Unfiltered apple cider vinegar contains strands of protein, enzymes and healthy bacteria which is known as ‘The Mother’.

This looks like a cloudy, cobwebby substance at the bottom of the bottle. This substance has probiotic properties, meaning it can support a healthy gut.7

When we eat or drink anything containing probiotic bacteria, such as apple cider vinegar, the friendly bacteria it contains encourages the growth of more healthy bacteria in the gut.

This supports a colony of beneficial gut bacteria (known as a microbiome).8

These beneficial bacteria help us digest and extract nutrients from the food we eat.9

If our microbiome is out of kilter and our levels of good bacteria are low, our bodies can’t get nutrients from food as effectively – and apple cider vinegar can help with that.

So, in a nutshell – probiotic bacteria = better digestion = weight loss.10

Apple cider vinegar might be especially helpful to boost aid normal digestion in older people those with an autoimmune disease, or those with anaemia.11

Those people in these categories usually experience lower levels of stomach acid. This can make digestion more sluggish.

Apple cider vinegar is a highly acidic substance so the theory is that taking some each day will help raise stomach acid levels and give digestion a helping hand.

Acts as a natural laxative

We all know that constipation leaves us feeling bloated and heavy while eliminating waste leaves us feeling lighter.

Adding apple cider vinegar to your morning routine could help you get going for the day.

It’s not been proven in scientific studies, but many people feel that a daily dose of ACV in the morning helps to cleanse the digestive system ready for a new day.

This could be because apple cider vinegar is a source of pectin, a type of soluble fibre which is found in apples.

Pectin acts as a natural laxative and could help to stimulate a bowel movement.

The levels of pectin found in apple cider vinegar are not definitively known, as it’s generally found in the apple skin and fruit itself rather than the juice.12

However, a tablespoon of apple cider vinegar with your morning glass of water might help get things moving so you can start your day feeling good.

Helps stabilise blood sugar

Eating foods high in sugar or refined carbohydrates can cause a sudden rise, or ‘spike’, in blood sugar soon after eating.

This blood sugar spike causes your body to produce lots of insulin to allow the glucose to enter your body’s cells to be used as energy.

If you’re experiencing frequent blood sugar spikes, it means your body is producing too much insulin, and your body can stop recognising it.

Over time, this is a risk factor for developing type 2 diabetes.

Also, the subsequent blood sugar drop after a spike leads to increased feelings of hunger, cravings and potentially overeating. This, in turn, leads to weight gain over time.

It’s been scientifically proven that vinegar, including apple cider vinegar, can help prevent rapid raises in blood sugar, which can help keep your weight stable.

This is thought to be down to the acetic acid that vinegar contains.13,14

One study saw volunteers eat a high-carbohydrate meal of white bread along with some high acetic acid vinegar.

Blood glucoses and insulin responses were both significantly lower after the meal than when the bread was eaten without vinegar.

Apple cider vinegar can also improve insulin sensitivity, making it easier for the body’s cells to recognise insulin, reducing blood sugar spikes and troughs and minimising the risk of type 2 diabetes.15

Keep you fuller for longer

Could taking vinegar with a meal keep you satisfied and less likely to reach for a snack not long after eating?

Amazingly, yes. Studies have shown that vinegar supplementation increases satiety after eating a high-carbohydrate meal containing bread.16

Apple cider vinegar is thought to slow stomach emptying, which is why you feel more satisfied for a longer period of time after eating.17

Feeling increased fullness after a meal reduces the likelihood of snacking and eating fewer calories overall.

It suppresses your appetite

It’s not just the strong taste of apple cider vinegar putting people off their food.

Researchers based at Imperial College London have found that acetate – a key component in acetic acid – has a central role in appetite regulation.18

More research is needed in this area, but in the meantime, add apple cider vinegar to sauces, dressings and marinades and see if it can support you to eat fewer calories overall.

Summary

There are five ways in which apple cider vinegar may help with weight loss. These include helping digestion and gut health, supporting blood sugar levels and suppress appetite.

apple cider vinegar drink with tape measure

Apple cider vinegar weight loss drink

Drinking apple cider vinegar straight isn’t recommended.

Not only does it have a strong taste that many people find unpleasant, but it’s also very acidic and can erode tooth enamel and irritate the lining of your oesophagus if regularly taken neat.

So we’ve come up with a tasty recommendation of how you drink apple cider vinegar more easily.

Preparation time: 2 minutes

Dilute one to two tablespoons in 250ml of water

Optional extras to make it more appetizing:

Add crushed fresh mint leaves

Add a slice of fresh ginger

Add your ACV to warm herbal tea to dilute the acidic flavour

Using two tablespoons of ACV in a salad dressing in place of white wine vinegar

A warm lemon and honey drink is excellent at disguising the strong taste of ACV

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Top tips when it comes to apple cider vinegar

Always rinse your mouth after drinking apple cider vinegar to help protect your tooth enamel.

If diluting apple cider vinegar in a cold drink, you could use a straw so the liquid goes straight to the back of your mouth, minimising the contact with your teeth.

Choose raw and unfiltered apple cider vinegar with ‘The Mother’ to retain the healthy bacteria and ensure your ACV has as many nutrients as possible.

You can spot unfiltered ACV by the distinctive cloudy, floating substance towards the bottom of the bottle. It should also be indicated on the label.

A summary of apple cider vinegar

There isn’t a huge amount of research that suggests that apple cider vinegar is a miracle health cure.

However, the information at our disposal suggests that it has many health benefits.

If you are looking to lose weight, the best option would be to concentrate on your calorie and sugar intake as part of a healthy, balanced diet.

There is no magic bullet for weight loss.

My main job as an emergency physician is to rule out life-threatening causes of what brings people to the ER. But I value those rare opportunities during a quiet shift to talk with patients about proven dietary or exercise regimens they could adopt to improve their overall health.

A lot of my patients don’t have a primary care doctor, can’t get an appointment or lost their job and health insurance during the pandemic; their ER visit is one of the few times they can ask a doctor their burning lifestyle questions.

Beat Belly Fat Drinking Apple Cider Vinegar This Way | Dr. Mandell

Recently, a patient asked me about apple cider vinegar pills. He’d read on the Internet that they help with weight loss. Apple cider vinegar is proven to control blood sugar spikes in some type 2 diabetics and reduce LDL cholesterol. But does the science support it as a weight loss method?

Cold and flu season is here. Do vitamins actually work?

Apple cider vinegar is made from apples that have been processed, distilled and fermented. Acetic acid is the active ingredient in apple cider vinegar (as in all vinegars) and is likely the driver of any health benefits. But its acidic nature and high potential for damage to tooth enamel and GI tract lining if consumed undiluted in large quantities likely limits both research studies and widespread use. This has not stopped supplement manufacturers from packaging it into pills, perhaps to make it more palatable to consumers.

People are putting garlic in their ears. Doctor explains why it's a bad idea.

Scientific studies on apple cider vinegar’s ability to help with weight loss are limited. In one small study, 39 participants who took 2 tablespoons of apple cider vinegar daily lost 3-4 pounds at the end of 12 months. In a larger study of 175 overweight participants who were given 2 tablespoons of regular vinegar daily, researchers observed a similar weight loss of 2-4 pounds. While significant, such meager results pale in comparison to other proven diets, exercise and weight loss programs.

Can apple cider vinegar help you lose weight? Let's take a look at the science.

MICHELLE LEE PHOTOGRAPHY/ GETTY IMAGES

Anecdotally, some patients report that including a tablespoon of diluted apple cider vinegar in their diet makes them feel fuller faster and reduces snack cravings between dinner and bedtime. A small study claimed that the level of satiety (feeling full) was related to amount of acetic acid consumed. So perhaps apple cider vinegar helps with weight loss through appetite suppression? But until we have more solid research, the jury is out.

Certainly, other vinegars like balsamic and wine vinegars have long been an important part of the Mediterranean diet. In addition to helping diabetics avoid post-meal sugar spikes, one of the best studied benefits of vinegar is its anti-oxidant ability to control or lower LDL cholesterol. If your doctor advises adding vinegar to your diet, try using it safely in a dressing for salads, for example, and be sure to dilute it to 3 parts olive oil to 1 part vinegar.

The Blue Zones diet: How to eat like people who live the longest

A nutritious diet with daily exercise remains the cornerstone of a scientifically proven weight loss program. It’s certainly not as easy as popping a pill, but the rewards start immediately and pay dividends for your health for years.

And if you are looking for an alternative to cardio, consider strength training like weightlifting to help you burn that unwanted fat. Compared to the scant scientific data on apple cider vinegar, consider a recent analysis of 58 studies totaling 3,000 research participants who were followed in strength training programs for an average of five months. Researchers found that on average, participants lost 1.4% of their total body fat, a much more significant and desirable result for those looking to lose weight.

And remember: There is no magic pill for healthy weight loss. Be skeptical of any claim otherwise

Is it better to drink apple cider vinegar in the morning or at night?

Apple Cider Vinegar or ACV is touted as a powerful weight loss tool and that's what has made it extremely popular too. Not only that, the fermented juice has been used in the culinary world and for medicinal purposes for ages. It helps in curing all kinds of diseases like type 2 diabetes, eczema and even high cholesterol. Mostly, people drink ACV in the morning but having the acidic juice in a particular way at night before going to bed can be beneficial for your health in several ways.

This right way to drink ACV

There are different ways to have ACV, you can mix it in honey or with lemon. But when drinking it at night, keep it simple. Just add a teaspoon of ACV in a glass of water, preferably warm water, mix it well and have it before going to bed. You can swap your normal water at night with this concoction and see the benefits of doing so within a few days. It can help you in five different ways.

02/7Rich in antibacterial properties

Apple cider vinegar is known for its anti-bacterial properties. It helps kill pathogens, including bacteria, that can often lead to various infections. In the ancient times, it was used as a form of disinfectant and for cleaning purposes. Apart from that, apple cider vinegar also helps preserve foods for a longer period of time.

03/7Helps you lose weight

Several studies suggest that ACV may help to burn belly fat when you are on a mission to lose weight. The acetic acid in vinegar may reduce fat storage, suppress appetite, slow digestion and increase the fat-burning process. You should never have ACV in concentrated form as it can lead to nausea, worsen acid reflux and cause tooth enamel erosion.

04/7Lowers blood sugar level

For those suffering from the problem of diabetes, regular intake of ACV can be quite helpful. The fermented juice may slow down the emptying of your stomach and prevent spikes in the blood sugar level. ACV consumption has also been proven beneficial in increasing insulin sensitivity. Drinking that concoction particularly at night can be more beneficial than having it any other time of the day.

05/7Prevents bad breath in the morning

Having bad breath can be embarrassing, but it is hard to evade it. Even if you brush your teeth properly before going to bed at night the chances are that your breath might stink in the morning. An easy solution to this everyday problem can be ACV. Apple cider vinegar kills bacteria and ensures healthy oral hygiene.

06/7Can ease digestive problems

Many people complain about digestion-related issues in the morning like difficulty in the bowel movement or heartburn. Drinking ACV before going to bed can ease digestion related issues and you may enjoy your morning to the fullest. It is an excellent home remedy for digestive problems.

07/7You might have a sound sleep

Sound sleep is necessary for people of all age groups, but it cannot be denied that most people have disrupted sleep at night. Lack of sleep can lead to obesity and irritation. Drinking ACV at night can help you get a sound sleep of seven to eight hours at night.

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Is it important to consume an equal amount of Vitamin D and Vitamin K?

TIMESOFINDIA.COM | Last updated on -Aug 30, 2020, 10:00 ISTShare fbsharetwsharepinshareComments (1)

01/5Here is the answer!

Sufficient intake of micronutrients is as important as macronutrients. Micronutrients are essential to keep our internal system running efficiently.

Vitamin D and Vitamin K are two such essential micronutrients for your health. Vitamin D helps regulate the amount of calcium and phosphate in the body while the major role of Vitamin K is to stop clotting and bleeding. But the thing that not many know is that when it comes to calcium metabolism, Vitamin D and Vitamin K work as a team. Due to their active role and coalition in maintaining the calcium levels in the body, it is believed that the presence of a high amount of vitamin D in the body and low in vitamin K can be harmful. We tried to dig deep into the topic to find the truth behind this claim.

02/5The importance of Vitamin D

Both Vitamin D and Vitamin K are fat-soluble nutrients. The Sun is the biggest source of Vitamin D, but some food items also contain some amount of Vitamin D like okra, spinach, soybeans and fish like Sardines and Salmon. Vitamin D helps the body to absorb calcium and phosphate from our diet. When our skin is exposed to sunlight, it makes Vitamin D by breaking the cholesterol stored in the cell, which provides energy for the synthesis of Vitamin D.

03/5The importance of Vitamin K

Vitamin K is found in abundance in green leafy vegetables and their absorption into the bloodstream increases when consumed with fat. It plays an important role in maintaining bone strength and helping our heart and brain to function properly. Common sources of Vitamin K are kale, spinach, turnip greens, green leafy lettuce. Some fatty, animal-based foods like egg yolk, liver and cheese also contain this nutrient.

04/5Role of Vitamin D and vitamin K in calcium metabolism

Apart from helping in the absorption of calcium, Vitamin D is also responsible for maintaining adequate calcium levels in the blood. For this, Vitamin D either starts absorbing more calcium from the food you eat or drawing calcium from the bones, which generally happens when your calcium intake is quite low.

However, the level of calcium in the body is not regulated by Vitamin D. Here is where Vitamin K comes to play its role. Vitamin K activates a protein called osteocalcin. This protein is responsible for the accumulation of calcium in your bones and teeth. Besides, Vitamin K also prevents the accumulation of calcium in soft tissues by activating another protein called matrix GLA.

05/5Are low levels of Vitamin K harmful to health?

It is quite clear that Vitamin D and Vitamin K both function together and the absence of any of them can be harmful to health. Low levels of vitamin K in the body can lead to blood vessel calcification and cardiovascular problems. But yet a lot more research is needed in this direction to clearly state whether the difference in the amount of the two nutrients can lead to health-related complications or not. As per Dr Seema Khanna, a consultant nutritionist, "a moderate fluctuation in the amount of Vitamin D and Vitamin K is not harmful to health. But one must try to get the daily recommended amount of the nutrients to stay healthy."

RDA for vitamin D is 600 international units (IU) per day for young adults and 800 IU per day for adults older than 70. While the average daily vitamin K intake is 122 mcg for women and 138 mcg for men.

What time of the day should you drink apple cider vinegar for weight loss?

It’s pretty common that you’ll see on the internet that drinking apple cider vinegar is good for you as there are tons of health benefits.

I can vouch for that – drinking apple cider vinegar mixed with water has been part of my routine for quite some time now. Apple cider vinegar keeps me on track with my intermittent fasting because it helps me to feel full. Drinking it in the morning and even sometimes throughout the day makes me feel healthy and in control of my eating regimen.

If you are new to intermittent fasting and looking for ways to keep on track, you can read my post about it for tips on making managing your food intake a success. Apple cider vinegar doesn’t interfere with a fast, so you can drink it whenever you want. And it helps to curb your appetite.

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Apple cider vinegar is a remedy for things like sunburn and dandruff (diluted in both cases) and does so much more, as I’ll list below.

Let’s take a peek at this invigorating beverage to learn more about how amazing it is!

Overhead view of four red apples, perfect for making apple cider vinegar.

HOW IS APPLE CIDER VINEGAR MADE?

Apple cider vinegar is made by crushing apples and then combining them with yeast as a way to convert sugar into alcohol. The addition of bacteria then changes the alcohol to acetic acid via fermentation. The acetic acid gives the apple cider vinegar the odor and taste. And, the acetic acid is the property that provides a lot of the benefits!

This process of making apple cider vinegar is nothing new. Apple cider vinegar has been around a long time and has been used as a home remedy for years. It could be because of the fermentation that takes place as it is made. Fermented foods, in general, are super good for you and offer benefits like creating a healthy gut. A good mix of microbes, leading to a strengthening of intestinal walls, is one result of eating fermented foods.

When you eat fermented vegetables, like sauerkraut, you up your daily intake of vitamins and minerals. You’ll also reap the benefits of extra antioxidants.

So, like sauerkraut, apple cider vinegar, as a fermented food, is beneficial.

Closeup overhead view of a bowl of apple cider vinegar, with a hand dipping a tablespoon into the bowl.

BENEFITS OF APPLE CIDER VINEGAR

If you want the full detailed scoop of the awesome benefits of apple cider vinegar, take a look at my post here. I’ve covered a lot of stuff, and have explained the goodness pretty extensively. Apple cider vinegar kills bacteria, aids in weight loss and satiety, and has lots of antioxidants. Other benefits are:

Things You Should NEVER Do While Taking Apple Cider Vinegar

Lowers cholesterol

Improves heart health

Reduces cancer risk

Blood sugar levels are lowered

Digestion is improved

Benefits hair health

Insulin sensitivity is improved

Improves acne

Reduces bloating

Blood pressure is lowered

Aids heartburn

Reduces belly fat

APPLE CIDER VINEGAR AND WEIGHT LOSS

Apple cider vinegar has no carbs and only 3 calories per tablespoon. When apple cider vinegar is combined with a healthy diet, it can really work wonders. I am thrilled what it has done for me on my weight loss journey.

Don’t forget exercise, though. Add movement to your day through walking, running, and swimming. If you aren’t a fan of cardio, watch my video on How I Lost Weight WITHOUT CARDIO (50+lbs!).

It’s been proven that apple cider vinegar gives you a boost when trying to eliminate fat, but it does a whole lot more when it comes to losing weight:

Metabolism: Apple cider vinegar increases fat burning

Blood sugar: Blood sugar levels are lowered, especially when taken at night

Fat storage: Belly fat is reduced

Fat burning: The genes that burn fat may be increased

And if you combine apple cider vinegar consumption every day with intermittent fasting, you’ve got a surefire way to reduce fat and feel so much better!

BEST WAYS TO DRINK APPLE CIDER VINEGAR

Remember – don’t drink apple cider vinegar straight. It’s hard on the enamel of the teeth if you do that, and you could also cause irritation to the throat and esophagus with repeated drinking of undiluted apple cider vinegar. Get the benefits this way:

Make a tonic

Add it to a delicious homemade salad dressing

Make a savory marinade

Add a tablespoon to a smoothie

Include it in a cup of hot tea, along with a drizzle of raw honey

WHEN SHOULD I DRINK APPLE CIDER VINEGAR FOR WEIGHT LOSS?

To drink apple cider vinegar for weight loss, it’s best to drink it throughout the day. Drink the apple cider mixture in 2 to 3 doses and before meals. This is thought to suppress the appetite overall.

Studies have shown that some people had a suppressed appetite because of nausea after consuming apple cider vinegar. With some participants, indigestion was another factor adding to the lack of appetite.

That’s why I recommend making a tonic with additions like cinnamon to increase the palatability. Take a look at my video on apple cider vinegar and its awesomeness, and I’ll give you a yummy recipe.

Top view of a glass of apple cider vinegar surrounded by whole apples and an apple cut in 2.

IS IT BETTER TO DRINK APPLE CIDER VINEGAR IN THE MORNING OR AT NIGHT?

It’s really your preference, as the effects and benefits will be the same. However, take note that apple cider vinegar is on the acidic end of the pH scale and may cause issues related to indigestion and acid reflux.

If you are prone to either one, it may be a good idea to take the dose of apple cider vinegar in the morning, when you are apt to be up and about, and more active.

There is some proof that nighttime consumption can level out the blood sugar for diabetics. This does not replace medication prescribed by a doctor, though.

CAN I DRINK APPLE CIDER VINEGAR EVERY DAY?

Yes, you can drink apple cider vinegar every day, but like everything, drink it in moderation. Start with one tablespoon and mix it into your salad dressing, or add it to a cup of water as a drink. I have a great recipe for an apple cider vinegar tonic, and I explain it in a video, along with 2 other tasty and good for you anti-inflammatory drinks!

Apple cider vinegar in a measuring cup. In the background can be seen the bottle of organic apple cider vinegar.

SHOULD YOU TAKE APPLE CIDER VINEGAR ON AN EMPTY STOMACH?

Some health and wellness experts say that a tablespoon of apple cider vinegar first thing in the morning is the ideal way to remove toxins, lessen hunger, and aid in weight loss. Some say to take it as a shot, but in fact, this is not the best way to take it at all.

You may feel nauseous, and repeatedly drinking pure apple cider vinegar undiluted can damage your esophagus and the enamel of your teeth because of the acidic composition.

As for specifically in the morning? Well, studies show apple cider vinegar may suppress the appetite, and if that is your main goal, give it a try!

It will also help you to break your fast if you’re following an intermittent fasting lifestyle. Drinking apple cider vinegar approximately 30 minutes before breaking your fast will help to reduce your overall blood sugar levels upon breaking your fast.

THINGS TO REMEMBER WITH APPLE CIDER VINEGAR

So, it’s pretty obvious that drinking apple cider vinegar any time of day will give your body a boost. Drinking it in the morning may suppress the appetite, and drinking it at night can positively affect your blood sugar levels.

But it’s good for so much more, and if you are like me, drinking this tart mixture throughout the day is great as a pick me up. My all-time favorite kind is Braggs, but as long as the brand you buy is organic and unfiltered, you are good to go.

Remember, though, there are a few things to keep in mind:

Drink through a straw to prevent effects on the teeth like decay and enamel erosion

Don’t apply directly to the skin; always dilute it first

Despite the amazing digestive benefits, if you have acid reflux or ulcers, apple cider vinegar may exacerbate the symptoms

Take apple cider vinegar in moderation, or you could have indigestion

If your potassium levels are low, be careful not to take too much apple cider vinegar; you can check with your doctor first to make sure it’s okay for you.

How long does apple cider vinegar take to lose belly fat?

If you’ve been following my blog for some time, you know that I fawn over apple cider vinegar.

It’s helped me overcome my struggle with weight and has earned its place as an absolute staple in my kitchen. Full disclosure: Not only do I enjoy drinking it…I look forward to it!

So it’s no surprise that I’ve already shared posts about 19 Benefits of Apple Cider Vinegar and When to Drink Apple Cider Vinegar.

But there was a noticeable gap in the specifics of ACV and weight loss. So we’re honing in on that today, covering topics like how to burn belly fat, relieve bloating, and how to protect your teeth from ACV’s acidic properties.

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If you’re not yet drinking a daily dose of ACV as part of your clean(ish) diet, keep reading because it might be just what you’re looking for. Let’s go!

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