How To Use Apple Vinegar For Weight Loss? Fat Burning Recipes
Apple vinegar is produced by the fermentation of apple juice, and as one of the ingredients of dressing for different salads, it has been used for many years to improve health and appearance.
Research done so far shows that apple cider vinegar has various health benefits, of which there is particularly a decrease in blood sugar levels and many claims that this food helps to lose weight. Apart from the excellent weight loss product, for the best results, you need a diet rich in beneficial foods as well as regular physical activity.
Information on how vinegar affects health and body, how to use apple vinegar for weight loss, ideas for recipes for vinegar and whether apple vinegar has any side effects, you can read below.
What Is Apple Vinegar?
Apple’s vinegar is one of those foods you certainly have in the house and regularly used to season the salad, but rarely who knows what is actually apple vinegar and how it arises.
Apple vinegar is made in a two-stage fermentation process. For this process, it takes around a month for traditional apple vinegar, although factories are increasingly shrinking this process for even a single day.
Acetic acid is the main ingredient and basis of apple vinegar. This acid is also known as ethanol acid and is an organic compound with acidic taste and strong smell.
Apart from acetic acid, apple vinegar contains both water and small doses of other acids, such as apple acid.
What is interesting to many people, when it comes to weight loss, is certainly the calorie plate and the energy value of this food – one cup of apple vinegar contains about 3 calories and no carbohydrates.
How Does Apple Vinegar Help In The Weight Loss Process?
Acetic acid, which is the main ingredient of apple vinegar, is one of the short-chain acids in its structure, so it turns into vinegar and hydrogen in our body.
Research on how this acid affects weight loss is mainly done on animals, and here’s what effects on health and weight are recorded as a result:
- Apple’s vinegar reduces blood sugar levels
- It reduces the level of insulin, which is excellent for losing weight
- It accelerates metabolism
- It reduces fat deposits – it is especially good for losing fat deposits on the stomach
- Burns calories
- It reduces appetite – apple cider vinegar, according to some studies, affects the reduction of appetite, so after consuming this food your body will have much less need for large meals and unhealthy foods
Although the results of the research seem promising, they should be taken with a reserve and wait for quality research on people to be sure that we can safely believe in all the benefits of this vinegar. The text below provides impressive results of research conducted on a small number of people.
Apple Vinegar Produces A Sense Of Satiety And Reduces Calorie Intake
The introduction of apple vinegar will create a sense of satiety, and this will affect the lower intake of food, and therefore calories.
In one small study conducted on humans – those who consumed apple vinegar with a high-calorie meal – an hour after a meal, had a 55% lower blood sugar level than otherwise.
They also imported 200-275 calories less that day. Given the surprising effects this vinegar has on reducing appetite, it has proven to be an excellent ally in the fight against excess pounds.
In one study, it has been shown that apple vinegar slows down the discharge of the stomach, which affects the sense of satiety and decrease in the level of sugar as well as insulin.
Some nutritionists, however, take this vinegar property as its fault, emphasizing that regular and healthy digestion is more important than the feeling of satiety.
Apple Vinegar Acts Like A Fat Burner
The results of one study show that apple vinegar has impressive effects on weight reduction as well as on the reduction of fat in the body.
In this study, for the duration of 12 weeks, 144 people participated and were conducted in Japan. The subjects consumed either 1 tbsp (15ml) of apple vinegar or 2 tablespoons.
In those who consumed an average of 1 tbsp of apple vinegar, the following results were shown:
- Weight reduction (about 1.5 kg)
- Reducing body fat of about 0.7%
- Reduction of the waist of about 1.4 cm
- Triglyceride reduction of about 26%
And here are the results of the respondents who consumed 2 tablespoons of vinegar per day:
- Weight reduction (about 1.7 kg)
- Reduction of body fat of about 0.9%
- Reduction of the waist of about 1.9 cm
- Triglyceride reduction of about 26%
Given these amazing results, adding 1 or 2 tablespoons of apple vinegar to your diet, you will lose weight. Also, you will reduce the level of body fat and also lose fat from the stomach.
This is one of the few types of research that study the effects of apple vinegar, and that they are conducted on humans. Although the results are truly impressive and encouraging, they still need to be taken with reserve because there has not been enough research yet, and with enough people, as well as with the long-term effects of the consumption of apple vinegar.
Apple Vinegar Experiences
The experience of introducing apple vinegar in order to improve health and looks, apart from research, can be heard from nutritionists, as well as from all people who have tried this method. Many claims that vinegar intake really helped them lose weight, as well as feel better on the health field in general.
The famous Hollywood actress, Megan Fox, is one of the greatest advocates of the use of apple vinegar, which she declared to “purify the whole organism. It helps the body to get rid of excess water from the body, cleans the skin … it’s great! I often consume it.”
The experiences that people make public in the forums also generally speak positively about the effect of vinegar on their body, although some adverse effects have been reported, which will be discussed later.
What is certain is that apple vinegar has a good influence on some health aspects, but when it comes to losing weight, it certainly is not enough for significant results.
With the introduction of regular consumption of vinegar in your diet, you should also reduce other dietary items to avoid white sugar and flour, or foods that are characterized by high levels of carbohydrates.
As well as vinegar, as well as weight loss preparations, you should regularly feed foods rich in vitamins, fibers, minerals, and antioxidants. Regular physical activity and the input of sufficient water will also be your ally in the fight against excess pounds, and vinegar is just one supplement to the whole healthy lifestyle.
How To Incorporate Apple Vinegar In Food
When we know the potential benefits of introducing apple vinegar to our health, as well as the loss of weight and fat reduction, it is also important to learn how to intake it. Given the high acidity of the vinegar, as well as a large amount of acid it contains, what is the universal rule for vinegar is that it is necessary to dilute before consumption.
A Classic “Apple Vinegar Recipe” – Vinegar And Water
The simplest way most people consume apple vinegar for weight loss is dilution in water.
In order for the effect of appetite reduction during the day to be a factor, it is best to consume this drink in the morning, so you will have less need for abundant meals during the rest of the day.
So, in the morning, take on the empty stomach 1-2 teaspoonfuls (2-3 tbsp) of vinegar in a glass of water. Drink and you will feel the immediate refreshment of the body, and during the day you should have a reduced appetite, a lower blood sugar level, and gradually lose weight.
Apple Vinegar And Honey
The intake of vinegar with honey is also recommended in the morning, on an empty stomach. All you need is apple vinegar, honey, and hot water.
The benefits of the honey are incredible, so this combination will greatly affect the immunity, as well as the weight reduction and other health benefits that these two foods produce in our organism.
Mix 1-2 tablespoons (2-3 teaspoons) of vinegar and a spoon of honey in a glass of hot water and drink. This beverage is a better choice if you have a problem with the taste and acidity of the vinegar because it will be neutralized.
Apple Vinegar For Weight Loss Before Sleep
A certain number of nutritionists and doctors recommend the intake of vinegar before bedtime so that during this dream, this food will work on our body. Make a beverage with vinegar every night or morning, or every night and morning (but then arranged for smaller quantities). Be consistent and do not skip the days if you want to see the effects of vinegar on your body.
Apple Vinegar For Weight Loss – Possible Side Effects
Of the benefits it has, there are also undesirable effects due to excessive consumption of apple vinegar.
First and foremost, the most important thing – if you have any health problems, you should consult a doctor before introducing apple vinegar into the food regime. For example, pregnant women are not recommended consuming vinegar, nor to heart patients.
Here’s how over-quantity (more than two, maximum 3 tablespoons a day) of apple vinegar can badly affect your organism:
- It can obscure the stomach that produces its own acid during digestion, and this is not the natural necessary acidity during digestion
- Can irritate the stomach – excessive acidity of apple vinegar can damage the stomach and irritate it
- Teeth and gums are the first to hit – vinegar is not food that will appeal to your teeth and to the gums, and if you have sensitive gums, you better avoid consuming this food
- Long-term and regular intake of vinegar can lead to weakening bones and calcium in the body.
Of course, hardly a serious consequence can happen if you consume the recommended dose of apple vinegar. What’s important is not to overdo it, and if you have health problems, you must consult your doctor about this topic.
Not Every Apple Vinegar Is Of The Same Quality
It’s important that you know that not every apple vinegar is the same. Not all are of equal quality, and thus no benefit. Therefore, the prices of apple vinegar are often different.
What you need to pay attention to when shopping is that it’s at best unrefined organic apple vinegar – so you can be sure of its quality.
My Final Word
I hope that apart from apple vinegar, you will also start to eat other beneficial foods, not just for weight loss, but because of the overall health. Remember that you can only be truly happy if you are healthy, and natural foods are excellent for your health.
If you need weight loss advice, diet, or any information regarding the weight loss and health, contact me below or by email, and I will answer any questions you may have.