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Many products in the market claim to help individuals lose weight. These can come in the form of exercise equipment or even diet supplements that promise to trim down unwanted fat in as little as 3-7 days. Whether these health products are legitimately effective or not, countless individuals often prefer homemade alternatives that aren’t laden with chemical additives.
One such item that tops the list of many health-conscious individuals is apple cider. From celebrities, social media influencers, and fitness enthusiasts, apple cider vinegar is typically part of their arsenal. How effective is apple cider vinegar in weight reduction though? And does it have any side effects that you should know of before you start taking it? Read on to know more about ACV.
Apple cider an overview
Apple cider vinegar is created by mixing together apples, sugar, and yeast. This mixture is then left to ferment before it can be consumed. There is no specific data on the origins of ACV, however, vinegar itself dates all the way back to 5,000 BC. At the time, Babylonians first utilized palm dates to create vinegar which was widely used as a pickling agent, flavor additive in food, medicine, and as an energy drink.
It is believed that the father of modern medicine, Hippocrates, regularly prescribed a mixture of honey and apple cider as a cure for various ailments. Generally, many people at the time knew to use this concoction to cure the common cough or cold. ACV also has a long history as an alternative medication in Africa and China. To date, the interest in apple cider has surged due to its many benefits.
Types of apple cider vinegar
Cider vinegar derived from apples comes in several types. The different types exist thanks to the type of production method selected. At the moment, shoppers can choose from filtered, unfiltered, raw, unpasteurized, organic, apple cider with mother, and one without. But what does this all mean? And how do you choose ACV that is best for you?
Raw apple cider vinegar – this type of cider has not undergone any pasteurization, filtration, or chemical process. No flavorings are added to it, it is ACV at its purest form.
Unpasteurized apple cider vinegar – pasteurization is a method that involves heating the cider vinegar at a very high temperature before it is cooled quickly. The method can ensure that your ACV stays fresh longer but it does kill off the good bacteria that can be found in it.
Organic apple cider vinegar – as the name would dictate, this type of ACV does not contain any kind of additives. It is chemical-free and can come either filtered or unfiltered.
Mother apple cider vinegar – perhaps one of the most recognized of all the varieties, apple cider with mother is generally produced when fermentation occurs over an extended period of time.
This prolonged fermentation results in the accumulation of yeast, and bacteria called acetic acid. The good bacteria or probiotics in the acid are essential in helping cut down food making it easier to digest. A cloudy appearance of the liquid is the primary characteristic of mother in apple cider vinegar.
Filtered apple cider vinegar – in comparison to ACV with mother, filtered apple cider goes through a filtering procedure in order to prevent it from forming the mother. Unlike other forms of ACV, filtered apple cider vinegar does not have lots of nutrients. It is generally cheaper than the other kinds.
Unfiltered apple cider vinegar – this kind has not been over-processed nor has it been strained to create a more transparent vinegar. Since the bacteria was not strained as much, the fermentation process continues. Some people mistake it with mother since unfiltered ACV can appear extremely cloudy.
For the most part, many people choose apple cider vinegar with mother since it is claimed to have the most health benefits. We suggest you consult your physician before making a choice or starting a diet supplement like ACV.
Top 4 ways apple cider vinegar can help you lose weight
Cider vinegar from apples contains both vitamins C and B. It also has acetic acid an organic compound that boosts the body’s ability to absorb vital minerals and nutrients. These are the top reasons that make ACV an effective tool to help in weight reduction.
#1 Suppresses fat buildup
The presence of acetic acids can greatly aid the body when it comes to suppressing fat buildup. This process is referred to as inhibition of lipogenesis, what this means is that the acid found in the vinegar can block particular enzymes from producing fatty acids. Studies further indicated how ACV can help encourage the oxidation of fats i.e., fat-burning activity. Improved bacteria in the gut have after all been known to influence the way the body stores and burns up fat.
#2 Keeps blood sugar level in check
Research also shows how acetic acids can drastically decrease the levels of insulin to glucagon, this, in turn, can somewhat aid in weight loss. Additionally, some studies have come to the conclusion that acetic acid has the ability to boost the liver and muscle’s capacity to absorb sugar from the bloodstream.
#3 Low-calorie drink
Much of the weight gain experienced by people is from the sugary and carbonated drinks that are regularly consumed. In place of sodas, you can instead take a tablespoon of apple cider vinegar with fresh water, this has no calories at all. Not only do you get your fix, but you also get to burn belly fat. You can add a tablespoon of ACV to a glass of water, take this first thing in the morning on an empty stomach to get those fat-burning juices going.
#4 Keeps you full for a longer period of time
Binge eating and giving into cravings have often been associated with weight gain Thankfully acetic acid found in apple cider vinegar can help you feel full. Thus, keeping you from giving in to temptations and overeating.
How to take apple cider
Now that you understand how beneficial acetic acid in the apple cider vinegar is to weight loss, let’s move onto how it is best consumed. Although apple cider does not contain healthy components, ingesting ACV on its own is not practiced.
For best results always dilute apple cider vinegar in water. This is done to ensure that your body is not consuming more acid than it is used to. Most people like to drink the concoction every morning, while there are others who make it a habit to take it before their first meal of the day.
If you are looking for other ways to consume ACV, you may want to use it as a substitute ingredient for the food that you prepare. Swap out your regular vinegar for apple cider to get an extra flavorful boost in your meals. Forego your usual vinaigrette by mixing it with olive oil, to further promote weight loss that is more sustainable.
To be clear, apple cider must be consumed in small doses, excessive intake can result in adverse effects since cider vinegar is highly acidic. This is why the suggested dosage is in small portions. Drinking too much can irritate your throat among other things.
The side effects of taking too much apple cider vinegar
Like everything in life, moderation is always the key. Because apple cider vinegar is quite acidic and can lead to numerous side effects. Here are some adverse health concerns to look out for when taking apple cider especially when done in excess.
- If you drink apple cider without diluting it, you can damage your esophagus.
- Drinking ACV while taking certain kinds of medication can interfere with its efficacy. For instance, blood thinners, diuretics, and insulin can lose efficacy when taken along with apple cider vinegar.
- Due to the acetic acid levels in cider vinegar, high doses can lead to a significant decrease in the amount of potassium you have.
- Other than throat irritation, vomiting, nausea, and an upset stomach are also common ill effects of ACV.
- Last but not the least, too much apple cider vinegar can lead to weaker teeth. The acid in high doses leads to the erosion of the enamel in teeth.
An apple cider a day. . .
Drinking apple cider vinegar isn’t a magic potion that will instantly melt away the extra pounds. What it can do is help sustain any efforts you have made in your weight loss journey. It can supplement your workout regimen and your diet program. As long as you do not overdo your intake, ACV, like other kinds of vinegar should not lead to any harmful effects.
When taken correctly, apple cider vinegar can offer many health benefits aside from weight loss. Countless individuals can attest to its efficacy, as long as it is taken the right way. To enjoy optimal results, eat a balanced diet that includes lean meats, fruits, and veggies while avoiding unhealthy foods when you take your daily dose of apple cider vinegar.