Apple Cider Vinegar For Weight Loss

08 Jan 2021

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Apple cider vinegar has taken over social media in recent years for its many health benefits. You, sure, must have stumbled upon stories rooting apple cider vinegar (ACV) as a belly fat-melting elixir that can help you lose weight in no time. 

But what exactly is it about ACV that helps the body lose weight and how to use apple cider vinegar for weight loss, we tell you here.

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Acetic Acid And Fat Loss Benefits

Acetic acid makes up about 5-6% of ACV, which is one of the key components that makes apple cider vinegar a weight loss drink. Acetic acid is a short-chain fatty acid that dissolves into the acetate and hydrogen present in the human body, have showcased several health benefits in various studies. 

  • Improves Metabolism: In a recent study done, acetic acid showed an increase in the enzyme AMPK, which boosts the body’s ability to burn fat and decreases the production of fat and sugar in the liver [1].
  • Reduces Fat Storage: Another study showed that acetic acid or acetate prevented weight gain and helped reduce belly fat storage [2]
  • Burns Fat: Studies have shown that acetic acid can significantly increase the genes responsible for fat burning in the body, which in turn leads to less body fat buildup [3].
  • Suppresses Appetite: Various other studies suggest acetate may suppress appetite by suppressing the centres of the brain that control appetite, which results in lesser food intake, further resulting in less weight gain [4]

ACV May Increase Fullness And Reduces Calorie Intake

Apple cider vinegar aids in weight loss by promoting fullness. Studies have shown that those who consumed vinegar with a high-carb meal, consumed 200-275 fewer calories for the rest of the day [5].  

Additionally, the appetite-suppressing effects of ACV have also shown to be beneficial in weight loss. Suppressed appetite means less intake of food, which results in lesser weight gain and less fat accumulation in the body. 

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Helps You Lose Body Fat

Today, we have several scientific pieces of evidence in support of ACV that indicates it can really burn fat and help you lose weight. 

A 12-week long study with 144 obese Japanese adults is one among the many studies that support the claims. In this particular study, the sample was divided into three groups. One group consumed 1 tablespoon of ACV with their meals, the second group consumed 2 tablespoons and the third took a placebo drink every day. They were told to restrict their alcohol intake, but continue their usual diet and workout. At the end of the study, it was found that those who took ACV lost around 1.2-1.7kgs of weight and there was a significant decrease in the body fat percentage and waist circumference. While on the other hand, the placebo group actually gained 0.4 kgs, and a slight increase was noted in their waist circumference [6].

Adding ACV To Your Diet

Listed below are a few ways to include apple cider vinegar in your diet. 

  • Salad Dressing: Replace your old, boring way of salad dressing balsamic vinegar with apple cider vinegar. Add a hint of olive oil if you’re looking for a more exotic taste. 
  • Smoothie: If you wish to go bold and take your taste buds on a ride, add a couple of tablespoons of apple cider vinegar to your fruit or vegetable smoothie. It’ll not only give you an extra kick but will also make sure that your health goals are met. However, make sure that you take care of the ratio, because too much ACV can dominate the taste of your smoothie, which is something you don’t want. 
  • Healthy Apple Cider Vinegar Marinade: Replace your general ingredients with apple cider vinegar to marinate your meat. This simple twist will not only bring out the flavour, but the powerful bactericide in it will help eliminate any impurities in the meat, making it all the more healthy.  

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  • ACV Gummies: Gummies are a fun take on nutraceutical supplements. They are on-the-go, chewable supplements with equal potency and efficacy. Setu ACV gummies have all the goodness of ACV, minus the foul, vinegar-y taste. In fact, they come in delicious flavours and are even beneficial and safe for kids. They have the goodness of the mother, with no added gelatin, and show absolutely no known side effects.
  • ACV Green Tea: A cup of green tea with a hint ACV is a healthy alternative to other calorie-enriched, caffeinated drinks like coffee and sodas. So, the next time you prepare tea, don’t forget to add a spoonful of ACV to it. 

References: 

  1. https://pubmed.ncbi.nlm.nih.gov/16630552/
  2. https://pubmed.ncbi.nlm.nih.gov/17485860/
  3. https://pubmed.ncbi.nlm.nih.gov/19469536/
  4. https://pubmed.ncbi.nlm.nih.gov/24781306/
  5. https://pubmed.ncbi.nlm.nih.gov/16321601/
  6. https://pubmed.ncbi.nlm.nih.gov/19661687/

Recommended Reads:

  1. Burn Fat With These Foods
  2. Supplements for Weight Loss
  3. Reducing The Frustrating Face Fat
  4. How To Lose Belly Fat
  5. ACV: The Secret To Silky Hair
  6. Bon Appétit With ACV: Enjoy The Benefits Without The Bad Taste

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