Apple cider vinegar has become one of the latest trends in the quest to lose weight and reduce body fat. This natural product, which is low in calories and carbs, has been shown to have a host of health benefits.
Fans of this method of weight loss point to its ability to help lose weight, especially around your belly.
Apple Cider Vinegar is made fermenting crushed apple juice. The resulting vinegar contains high levels of fibre, vitamins, and minerals as well as acetic and citric acid.
As well as being used as a flavouring agent in foods, it has also been used for centuries to treat a number of health and cosmetic conditions including:
- Digestive issues
- Kidney stones
- Insect bites
- High cholesterol
- Leg cramps
- Sore throat
By changing how food is absorbed by the gut, it is thought to aid in the lowering of blood sugar in people with diabetes. One of the most common uses for apple cider vinegar is as a supplement aid in losing weight, especially belly fat.
Weight gain in middle age
Unfortunately, when you reach middle age, it becomes more difficult to maintain your weight. This is true even if you already have a good diet and exercise regime. As we age, our metabolism begins to slow and we become less efficient at burning calories. Additionally, you also start to lose muscle mass, which means that even if our activity levels and diet remain the same, the numbers on the scale will begin to creep up.
For women, it can be even more difficult. Thanks to those good old hormonal changes leading up to menopause, this can also contribute to weight gain in middle age, especially around the midsection, hips, and thighs.
All of this, coupled with a general reduction in activity levels as you get older, makes it much more difficult (though not impossible) to get in shape and maintain it once you reach middle age. This goes for both men and women too.
Apple Cider Vinegar For Weight Loss
Acetic acid is found in high concentrations in Apple Cider Vinegar, studies in animals have shown that it may help with weight loss in a number of ways, including:
- Lowering blood sugar levels
- Decreasing the levels of insulin in the bloodstream
- Increase the metabolism
- Reduce the storage of fat around the abdomen
- Suppression of the appetite
Studies have shown that apple cider vinegar can both improve the metabolism and reduce the amount of fat stored in the abdomen, helping you win the battle against stubborn belly fat.
How much apple cider do you need for fat loss?
There are a number of ways you introduce apple cider vinegar or include it in your existing diet.
- Mix it with water or juice and drink it
- Combine with olive oil or molasses to create a tangy salad dressing
- Do not drink it neat – many people find this unpalatable and the high acid levels can harm tooth enamel and cause burns to your mouth and throat
For optimum weight loss results, it is recommended that you take 1-2 tablespoons per day. However, this might not be ideal for some people as it could potentially cause a stomach upset, especially if you’re new to taking apple cider vinegar before.
Instead of taking it all in one dose spread out your doses as much as you can throughout the day. Most people find it easier to remember to take it if they have it before each meal.
Many health food stores now sell apple cider vinegar in capsule form. This does have a number of benefits, including being more transportable and easier to take without having to resort to masking the taste and not having to mix it with other liquids. However, if you’re going to take it in capsule form, drink it with plenty of fluids so that the capsule doesn’t dissolve in your throat.
When introducing apple cider vinegar into your diet, start slowly to ensure that you can tolerate it and this it doesn’t cause you any negative side effects. The majority of people have no issues, but start small with a teaspoon a day and build up from there.
As it is thought to be the acetic acid in apple cider vinegar that is responsible for the majority of positive effects, look for higher concentrations of acetic acid in the products you buy.
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Weight loss results
As much as we would all like to think otherwise, there’s no magic bullet when it comes to weight loss. A good foundation of diet and exercise is the key. However, apple cider vinegar has been shown to increase these results. In one study, half of the participants followed a calorie-controlled diet and the other half followed the same diet, but also added apple cider vinegar to their routine. The results showed that while both groups lost weight, those who were also taking apple cider vinegar lost a greater amount of weight.
Another study carried out by the Arizona State University Department of Nutrition revealed that apple cider vinegar can help you eat less by making you feel fuller. During the study, those people taking apple cider vinegar consumed between 200-275 fewer calories per day on average.
These are encouraging results and could give you the kickstart you need if you find your health and weight have been stuck in a rut.
While more research needs to be carried out on the health benefits of apple cider vinegar, the research that has been carried out has been very promising. It has shown that apple cider vinegar can help you feel fuller, reduce the amount of food you consume, and help you reduce fat from around your abdomen, a notoriously difficult place to reduce fat.
Used in conjunction with good nutrition and a regular exercise routine, apple cider vinegar enhances your results, making it easier to counteract middle-age weight gain, especially around the belly, a place we’d all like to lose fat from.
Sohail has been searching diets and belly fat solutions for over a decade, and manage a pool of trained authors to write articles, which have helped thousands of readers to this date. He has CPD accredited Certificate in Nutrition for Weight Loss besides his MBA degree. He also owns this website, which he founded in 2013 to share his ideas and knowledge. Not to mention he has tried numerous supplements over the years and has an extensive and thorough knowledge on supplements. Besides spending time on his study, research and literature, Sohail loves swimming, gardening and travelling.