Apple cider vinegar contains apple juice, and with the addition of yeast, the sugar in the juice turns into alcohol. This process is called fermentation, where bacteria convert alcohol to acetic acid.
Apple cider vinegar has been considered a health tonic since ancient times and is still used today to treat sore throats, varicose veins and many other ailments. Various studies show that it has many health benefits – lowering blood sugar levels for example. And even simply adding it to your diet can help you lose weight.
Studies on the association of vinegar with weight loss have been performed mainly in mice and rats. They showed that acetic acid suppressed the accumulation of body fat and metabolic disorders in obese rats. Of course, mice and rats are not humans, but the results still suggest that weight loss is possible with the consumption of apple cider vinegar.
How does apple cider vinegar suppress your appetite and make you consume fewer calories during the day?
The most cited study to prove the link between weight loss and apple cider vinegar was conducted in 2009 with 175 Japanese, obese, aged 25 to 60 years.
For a period of 12 weeks, one group consumed a drink that contained one or two tablespoons of vinegar and the other a placebo. At the end of the three months, those who consumed vinegar had lower weight, lower body mass index, less visceral fat, a slimmer waist and lower triglyceride levels than the placebo group.
So adding 1 or 2 tablespoons of apple cider vinegar to your diet will help you lose weight. It will reduce the percentage of your total body fat and in particular will cause you to lose fat accumulated in the abdomen, and will reduce blood triglycerides.
Nutritional facts
Apple cider vinegar has only 3 calories per tablespoon (15 grams) and almost no carbohydrates. According to the US National Nutrient Database, apple cider vinegar contains high amounts of potassium, magnesium, phosphorus and calcium. It also contains pectin, B vitamins (B1, B2 and B6), biotin, folic acid, niacin, pantothenic acid and vitamin C.
Acetic acid is the main active substance responsible for the powerful benefits for your health, and weight loss is just one of them. The amino acids in this vinegar are effective antiseptics and antibiotics, which also help treat various fungal and bacterial infections.
Benefits of apple cider vinegar for human health
- Lowers blood sugar and insulin – when apple cider vinegar is consumed with foods high in carbohydrates, it significantly lowers blood sugar and postprandial insulin levels.
- Improves insulin sensitivity – a study in people with insulin resistance or type 2 diabetes found that adding vinegar to foods high in carbohydrates improved insulin sensitivity by 34%.
- Good for your skin – Balanced pH levels in the body are essential for maintaining healthy skin. Apple cider vinegar can work wonders for your skin due to its moderate alkaline levels.
Rinsing your face with a little apple cider vinegar can help restore shine and limit the enlargement of your skin pores. It protects your skin from excessive oiliness or drying and balances sebum production.
- Good for your hair – Apple cider vinegar is useful in controlling dandruff by balancing the pH level of the scalp. Apply two to three tablespoons of vinegar directly to your scalp and rinse after about five minutes. This is a useful and effective home remedy against dandruff.
- Lowers cholesterol levels – Studies of diabetics have found that apple cider vinegar increases “good” HDL cholesterol by reducing “bad” LDL and triglycerides.
- Improves heart health – Consuming apple cider vinegar is a great way to improve your overall heart health and prevent heart problems.
In a study of the healing properties of apple cider vinegar, it was found that it contains powerful antioxidants that can help prevent various cardiovascular diseases. For example, prevents the formation of blood clots and thus reduces the risk of strokes and heart attacks.
- Kills harmful bacteria and viruses – Apple cider vinegar successfully fights bacteria that cause food poisoning, including Escherichia coli. 95%
- Anti-cancer -apple vinegar can help neutralize free radicals that form cancerous growths. The beta-carotene content in it acts as an antioxidant and effectively neutralizes the free radicals formed during oxidation.
Side effects from consuming apple cider vinegar
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When interacting with drugs
You need to be careful with apple cider vinegar if you are taking medication, especially if you plan to take it every day. Because apple cider vinegar helps your body excrete toxic substances, it will make you go to the bathroom more often.
If you are already taking medicines such as lasix, chlorothiazide and / or other similar medicines, it is a good idea to stop taking them for the duration of your use of vinegar. If you cannot stop your medication, consult your doctor.
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Acne and redness of the skin
Apple cider vinegar helps your body eliminate toxins through the skin – the largest organ for detoxification, but toxins also penetrate it. In both cases, she may be irritated.
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Decreased bone density
If you are taking medicines for osteoporosis, find out in advance from a doctor if apple cider vinegar may interact negatively with them, because it may lower the overall density of your bones.
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Headache / migraine
Another side effect of detoxifying your body is headaches or migraines. When you purify yourself, the brain also releases toxins. This is healthy, but it can be very painful.
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Decreased mineral levels
When detoxifying the body, depending on the disease state, it is possible to part not only bad but also good substances. If you consume apple cider vinegar, remember to keep your mineral levels high by taking multi-vitamin, mineral supplements or eating a wide variety of foods daily.
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Itching or rash
If you get severe itching after consuming apple cider vinegar, stop using it until you are sure it is the cause. If you are not sure, take a test because you may be allergic to it. It is best to test for allergies before you start consuming it.
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Stomach upset with pain
If you develop stomach pain after consuming apple cider vinegar, this may be a sign of gas. Mix apple cider vinegar with water and baking soda. This will help eliminate your stomach upset. Use about 200 grams of water for every 2 teaspoons of apple cider vinegar along with 1 teaspoon of baking soda.
How to add apple cider vinegar to your diet to lose weight:
First, let’s clarify that the amount of apple cider vinegar used for weight loss is only 1-2 tablespoons (15-30 ml) per day, taken with water. It is best to divide it into 2-3 doses throughout the day and drink it before meals. Taking more than this is not recommended so as not to damage your tooth enamel. It is also good to start with 1 teaspoon (5 ml) to see how you tolerate it.
Apple cider vinegar goes very well with some soups, especially those based on meat, but remember that you need to put it after it has cooled down a bit to prevent the loss of useful nutrients and bacteria.
You can also use apple cider vinegar in a salad dressing with olive oil.
Here is an easy recipe:
- 1/3 cup extra virgin olive oil
- 1/4 cup apple cider vinegar
- 2 teaspoons of mustard
- 2 teaspoons of honey
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
Weight loss drink:
- 1 teaspoon of apple cider vinegar
- 2 teaspoons of honey
- 1 cup of warm water
Use a drinking straw to protect your teeth, mouth and throat from acid. It is preferable to use a metal or glass straw so that you do not accept the harmful chemicals from the plastic straw. Then, rinse your mouth or brush your teeth.
Why is this drink effective?
Taking apple cider vinegar in combination with warm water and honey has high levels of antioxidants and acts as a detoxifier. For a healthy start to the day, drink this healthy mixture every morning for several days.
It is important to mix vinegar with water or take it in the form of tablets / food supplement, because undiluted it can burn or at least irritate the inside of your mouth and esophagus.
Although taking apple cider vinegar in pill form may seem helpful, it also comes with potential risks. In one case, a woman got burns in her throat after an apple cider vinegar tablet got stuck in her esophagus. So be careful and drink plenty of water, whether you take it in the form of a tablet, drink or food.
When is the effect observed?
Unfortunately, consuming apple cider vinegar will not help you lose weight like a magic wand. Realistically, its consumption leads to weight loss of one to two kilograms, after 12 months, which is more useful than the rapid loss from which your skin will visibly suffer.