Apple cider vinegar is a versatile ingredient commonly used in cooking and food preservation. Its tangy flavour makes it a great addition to salad dressings, marinades, and even detox drinks, making it easy to include it in a healthy lifestyle. Beyond its culinary uses, it offers several natural health benefits, from aiding digestion and supporting heart health to improving overall metabolism.
In addition to these benefits, apple cider vinegar is widely recognised for its potential to aid in weight loss. Read on to learn how it supports weight management and simple ways to include it in your diet.
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Does Apple Cider Vinegar Aid Weight Loss?
Severe studies have suggested that apple cider vinegar may help with weight loss, especially when combined with a healthy, balanced diet and regular physical activity.
A recent study published in the BMJ Nutrition, Prevention & Health journal examined the effects of daily apple cider vinegar consumption over 12 weeks on 120 overweight and obese individuals, compared to a placebo group. Results showed that apple cider vinegar significantly reduced weight, Body Mass Index (BMI), waist/hip measurements, body fat, blood glucose, triglycerides, and cholesterol levels without causing any side effects.
Another study published in the Journal of Functional Food found that participants who drank 15 ml of apple cider vinegar with lunch and dinner, while also eating a calorie-restricted diet, lost an average of over 3 kg over 12 weeks.
Experts believe apple cider vinegar may help with weight loss by promoting feelings of fullness, reducing appetite, and stabilising blood sugar levels. Its acetic acid content can boost metabolism and support fat burning, particularly around the belly. Additionally, since ACV can improve digestion, it helps the body absorb nutrients better and eliminate waste more efficiently.
However, it is important to note that apple cider vinegar is highly acidic and can irritate your throat if you drink it often or in large amounts. It may also interact with certain supplements or drugs, including diuretics and insulin. Therefore, it is crucial to consult a doctor before you include apple cider vinegar in your diet.
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How To Incorporate Apple Cider Vinegar To Your Diet
Apple cider vinegar is a type of vinegar made from fermented, crushed apples, yeast, and sugar. It can be used in a variety of foods and easily incorporated into your diet, offering potential benefits for your weight loss journey. Some of the ways to add it to your daily diet include:
Dilute it in water: Mix 1-2 tablespoons of apple cider vinegar with a glass of water and drink it before meals to help control appetite. Avoid consuming it undiluted, as it can harm your teeth and throat.
Use it in salad dressings: Replace store-bought dressings with a homemade mix of apple cider vinegar, olive oil, and your favourite herbs.
Add to smoothies: Make your morning smoothie with a teaspoon of apple cider vinegar for a tangy kick.
Cooking purposes: Use apple cider vinegar while cooking soups, marinades, or stir-fried dishes to subtly include it in your meals.
Drink with honey and lemon: Add a teaspoon of apple cider vinegar with warm water, honey, and lemon for a refreshing drink.
Takeaway
Apple cider vinegar is a simple yet natural addition to your diet that can potentially support weight loss when used alongside a healthy eating plan and regular exercise. It may help curb appetite, boost metabolism, and improve digestion. Incorporate it into your meals and drinks in moderation, and always dilute it to avoid irritation. However, it’s important to consult with a healthcare provider before starting a regular apple cider vinegar routine, especially if you’re taking medications or have existing health concerns.