NR
Natalia Rocon
Published in December 8, 2020

Apple Cider Vinegar do you Lose Weight? How to use?

Apple cider vinegar can be an important ally for those who want to lose weight. It also benefits those who are diabetic, hypertensive, and obese.

Weight Loss

By Natalia Rocon

Pectin, a soluble fiber present in apple cider vinegar, and acetic acid, another important component of vinegar, help in the weight loss process. Along with physical exercise and healthy eating, apple cider vinegar has a more effective action when the goal is to lose weight.

Although some studies advocate the use of vinegar, among them, apple cider vinegar for weight loss, glycemic control, and fat reduction, more research is needed to demonstrate the mechanisms by which these effects are achieved.

4 benefits of apple cider vinegar that help with weight loss

1. Helps to control insulin and reduces blood glucose level

Acetic acid, one of the substances in apple cider vinegar and other vinegars, helps control insulin and reduces the level of glucose in the blood. Some studies show that consumption before meals leaves cells more sensitive to insulin secreted by the body. This way, you need less insulin to metabolize food. The less insulin we need, the less fat we make and this helps you lose weight. In addition, acetic acid breaks down fat molecules already stored in the body (lipolysis). Although there is some evidence, the mechanisms by which vinegar acts to control blood glucose are still being studied.

2. Causes a feeling of satiety

Apple cider vinegar brings a feeling of satiety and, when feeling less hungry, the weight loss process is enhanced. Pectin is the fiber responsible for this action.

3. Assists in metabolizing carbohydrates and slows down digestion

Acetic acid inhibits the absorption of sugar present in carbohydrates. This causes less glucose to be free in the blood. Pectin helps to slow digestion and reduce the absorption of carbohydrates in the intestines, which reinforces the feeling of satiety.

4. Decreases fluid retention

Apple cider vinegar is rich in potassium and this causes blood sodium levels to be reduced. In this way, water retention and the feeling of bloating decrease. Another benefit of the presence of potassium and sodium control is the maintenance of blood pressure. Thus, apple cider vinegar in addition to helping you lose weight is beneficial for people who are hypertensive.

How to use apple cider vinegar for weight loss purposes

  • Give preference to organic apple cider vinegar with an acidity of around 4%.
  • Dilute 1 tablespoon of organic apple cider vinegar in 200 ml of water.
  • Drink diluted vinegar 2 times a day, before meals in which you eat more carbohydrates (bread, rice, pasta).
  • It can also be used in salads. If you use it in this way, there is no need to dilute it. Just add a tablespoon of organic apple cider vinegar to your salad.
  • Do not use vinegar on an empty stomach. Vinegar should not be used on an empty stomach, as it is rich in acids that can harm the stomach.

In addition to the weight loss benefit, apple cider vinegar is rich in vitamins (vitamin A, C, E, and B complex), minerals (potassium, phosphorus, calcium, and magnesium), pectin (soluble fiber in some fruits) and has no preservatives.

What are the contraindications of apple cider vinegar?

Apple cider vinegar is acidic, so don’t use apple cider vinegar if you have:

  • Gastric ulcer
  • Gastritis
  • Esophagitis
  • Wear of tooth enamel

Before starting to use, talk to a nutritionist or his / her family doctor, general practitioner, or nutritionist.

References

  1. Gheflati A, Bashiri R, Ghadiri-Anari A, Reza JZ, Kord MT, Nadjarzadeh A. The effect of apple vinegar consumption on glycemic indices, blood pressure, oxidative stress, and homocysteine in patients with type 2 diabetes and dyslipidemia: A randomized controlled clinical trial. Clin Nutr ESPEN. 2019 Oct;33:132-138. doi: 10.1016/j.clnesp.2019.06.006. Epub 2019 Jul 9. PMID: 31451249.
  2. Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial
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