Apple Cider Vinegar Diet, Benefits, Dosages, and Side Effects

What if I told you that drinking apple cider vinegar could help alleviate your primary concern about losing weight? It not only aids in weight loss but also offers numerous health benefits.

Apple cider vinegar is highly esteemed for its various health advantages and has gained immense popularity as a beverage worldwide.

I can count its benefits for you:-

• Boost metabolism
• Weight loss
• Suppress appetite
• Cure dandruff
• Skin toner
• Heal sunburn
• Lower blood sugar level
• Whiten teeth
• Cure diarrhea
• Help in the sour throat
• Remove pimple acne

In this article, I will attempt to explain things in a simpler manner. We will also explore the functioning and usage of apple cider vinegar for weight loss.

Let’s get started,

What is Apple Cider Vinegar?

Let’s explore some scientific information here.

Apple cider vinegar is produced by crushing apples and introducing yeast to convert sugar into alcohol. Subsequently, bacteria are introduced to the alcohol to generate acetic acid.

Fermentation is the process of transforming the sugar from crushed apples into alcohol by combining it with yeast. Following fermentation, bacteria are incorporated to convert the alcohol into acetic acid. The acetic acid present in apple cider vinegar can aid in reducing belly fat and preventing fat accumulation around the abdomen.

This is why apple cider vinegar boasts a high acetic acid content.

A single tablespoon of apple cider vinegar contains just a few calories and no carbohydrates.

Apple Cider Vinegar for Weight Loss Study

Consistently doing good things leads to success.

You have already watched many videos, listened to podcasts about transformations, and read a blog about using apple cider vinegar for weight loss.

1. Now, let’s see what a study has suggested.

According to a study cited from ScienceDirect, 39 randomly selected overweight or obese individuals consumed 30 ml of apple cider vinegar per day for 12 weeks, along with a calorie-restricted diet of approximately 250 kcal per day.

Researchers have discovered several advantages of consuming apple cider vinegar, such as:

• Reduced overall body weight
• Have controlled BMI (body mass index).
• Reduction in hip circumference 
• Controlled in appetite 
• Have seen a significant decrease in cholesterol and Plasma triglyceride.

2. Another related study on apple cider vinegar has shown the desired result.

In that research, 144 overweight adults took part and were grouped into three categories.² 

1. According to similar body weight
2. Body mass index (BMI)
3. Waist circumference 

Participants in the study consumed apple cider vinegar, either in amounts of 15ml or 30ml, or a placebo for 12 weeks. By the study’s conclusion, the group that consumed 30ml of apple cider vinegar had lost approximately 4 pounds of body weight. The 15ml ACV group experienced a weight loss of 2.5 pounds, whereas the placebo group gained some weight, although not significantly.

List of benefits that have noticed:

Result of consuming apple cider vinegar

1. Reduction in body weight
2. Body mass index
3. Reduction in waist circumference
4. Lower serum triglyceride (fat(lipid) which is found in the blood)

Regularly consuming apple cider vinegar can be helpful in preventing strokes, heart diseases, and diabetes by reducing fat cells.

Apple Cider Vinegar for Health Benefits Study

Although apple cider vinegar (ACV) has been associated with proven weight loss, it has also been connected to various other health benefits, such as:

1. In a study from 2013, it was suggested that drinking apple cider vinegar before meals can help reduce the blood sugar levels of healthy adults.³
2. Another study focused on improving insulin sensitivity found that adding vinegar to a high-carbohydrate meal can help improve insulin sensitivity, which can help manage type-2 diabetes and lower blood pressure.⁴
3. Also, experts suggest that apple cider vinegar not only helps you with weight loss but also lowers triglycerides and cholesterol.
4. Apple cider vinegar for digestion is actually a proven statement for most individuals, however, there isn’t sufficient study.

Benefits of Apple Cider Vinegar

Remember these important facts about acetic acid: it has magical effects and can quickly improve your health.

• Clean bacteria from your body
• Help your body to flush out bacteria, infections, and fungus.
• Lower your blood pressure
• It can assist in reducing blood pressure by balancing insulin levels and blood pressure. Additionally, it is beneficial for individuals with diabetes as it helps lower insulin levels.
• Prevent HDL cholesterol level
• ACV prevents lousy cholesterol level
• Helps in weight loss

When you add one tablespoon of ACV after every meal, you will eventually notice that it helps control your appetite for a few hours. This is how you can manage your cravings and consume fewer calories.

Incorporating approximately two tablespoons of apple cider vinegar into your daily routine, whether by drinking it or using it as a salad dressing, is a beneficial habit that can enhance your overall health.

It’s important to remember that apple cider vinegar possesses the following qualities/effects:

• High in antioxidants
• Controlled appetite
• Protect you from cancer
• Promote metabolism

Apple Cider Vinegar Nutrition Facts

Apple cider vinegar is low in calories and does not contain any significant amount of macronutrients such as protein, fat, or carbohydrates. Additionally, it is free from sugar and fiber.

• Calories: 3
• Protein: 0 grams
• Fat: 0 grams
• Carbohydrates: 0.1 grams
• Fiber: 0 grams
• Sugar: 0 grams

Dosage of ACV

The easiest way to include apple cider vinegar in your diet is by using it as a dressing for salads; however, many people prefer to consume it as a beverage.

To incorporate it into your routine, you can mix 1-2 tablespoons (15ml to 30ml) with warm water. It’s important not to consume excessive amounts.

You can enjoy apple cider vinegar in the morning, right after waking up. Dilute one tablespoon of ACV in a glass of warm water and wait for 10 minutes before having lunch.

Alternatively, if you prefer, you can take a shot of ACV. Drinking ACV may assist in achieving faster weight loss.

Side effect

According to various studies, apple cider vinegar has the potential to help individuals in preventing issues such as obesity, heart attacks, cancer, and various other diseases.

Nonetheless, Extreme intake of anything can have negative effects, and consuming too much apple cider vinegar can also lead to undesirable outcomes.

Here are six potential side effects that may arise from the excessive consumption of apple cider vinegar:

1. Troubled indigestion
2. Tooth decay
3. Skin burns
4. uncomfortable throat
5. Risk of gastroparesis
6. Lower potassium level  

If you consume too much apple cider vinegar, you may experience these significant side effects.

Summary

Apple cider vinegar offers many health benefits, such as it has been shown to assist in preventing obesity, reducing cholesterol and blood sugar levels, and more.

When you prioritize self-care through regular exercise, a balanced diet, and sufficient sleep, adding apple cider vinegar to your regimen can further enhance your well-being.

Using a moderate amount of apple cider vinegar daily is both safe and advantageous.