Apple cider vinegar is made from the fermentation of the juice of this fruit. It is widely used in salad dressings, marinades, vinaigrettes, pickles, preserves, and much, much more. It has also been used in hair care and skincare. You will learn below the nutrition facts and when is the best time to take apple cider vinegar for losing weight.
It is obtained from the fermentation of the natural sugars in the vinegar has a substance that brings a lot of benefits to one’s health. But that is what the apple cider vinegar makes you lose weight?
Apple cider vinegar is a liquid acid that is produced by the fermentation of apple cider. During this process, the bacteria and yeast convert the sugar in the fruit into alcohol and subsequently transformed into acetic acid. In the majority of the vinegar, the composition is 95% water and 5% acetic acid solution. The product also contains a small concentration of lactic, citric and malic acid, and vitamins and minerals (such as calcium, magnesium, phosphorus, and potassium). Compounds, phytochemicals such as polyphenols are also part of the list of the nutrients in the apple cider vinegar.
When compared to other types of vinegar, the apple is considered to be more nutritious, since it contains compounds like beta-carotene, catechins, and quercetin, which have a strong anti-oxidant action. Apple cider vinegar has anti-bacterial properties and is a digestive. The consumption of acid has also been linked to a reduction in blood sugar levels and cholesterol, and for these reasons, it is believed that it will help you lose weight.
Apple cider vinegar makes you lose weight?
First of all, we point out that the apple cider vinegar is not a magic elixir that will melt the fats over night. There are also no up to the moment case studies, which demonstrate that the vinegar from apples makes you lose weight the same.
There are, however, some of the researches relating to the consumption of the vinegar (not exactly apples to a decrease in the weight of the action. According to a study conducted in Japan, participants in the obese patients who have used vinegar for 12 weeks lost a fat gut, and they have had a decrease in body weight, waist circumference, triglycerides, and cholesterol.
Those who had used the 15 ml (equivalent to a tablespoon) of the vinegar and all of the days that were eliminated, on average, at 1.2 lbs. Since the participants drank 30 ml of the fluid they have lost approximately 1.7 kg. According to the author of the paper, these results are very possibly due to the action of the vinegar on the specific genes that metabolize your body fat.
Mechanisms that the apple cider vinegar makes you lose weight
Control of blood sugar levels
Vinegar has been shown in a number of benefits to the management of glucose and insulin activity. A number of studies indicate that vinegar can suppress the increase in the percentage of sugar in the blood after consumption of a meal with carbohydrates. The liquid of the flavor of the acre also increases the sensitivity of cells to insulin.
Taken together, these two properties of apple cider vinegar can help in controlling the appetite and prevent the accumulation of body fat. This is because of the elevation, sudden onset of blood sugar (glucose) can increase the urge to eat while insulin is a hormone, which helps in the conversion of the energy from food into body fat.
It suppresses your appetite
There are studies that prove that apple cider vinegar makes you lose weight the same as when you take it before meals, it will increase satiety, helping to lower consumption of a calorie during the day. One of these papers was published in 2005 in the ” European Journal of Clinical Nutrition. In a research conducted in Sweden, researchers provided the volunteers with a portion of white bread containing 50 g carbohydrate) with the vinegar.
After the blood test, and a questionnaire was used to assess the levels of saturation of the participants, it was found that:
- the abundance was much higher in the group that had received the vinegar;
- when compared to the control group, who only received bread, and the volunteers who took the vinegar had a significant decrease in blood sugar, postprandial values for blood sugar.
In another study, it was found that people who had taken the vinegar during the meal ended up consuming about 200 to 275 calories less a day. According to the researchers, the effects of the vinegar on your appetite, it can be partially explained by the action of acetic acid on the digestion of the carbohydrates.
To suppress the absorption of sugar, vinegar slows digestion and reduces the amount of glucose that will effectively reach into the bloodstream. As a result, there is less variation in blood sugar (glucose) and an extension of time. Also, according to the scientists, it is possible that the effects of the vinegar on the loss of appetite related to nausea that is caused by the ingestion of the liquid acid.
It contains antioxidants
Apple cider vinegar can also help with weight loss, due to its anti-oxidant properties. In addition to reducing inflammation in the body, and the polyphenols such as beta-carotene, are found in the juice fermented to enhance energy metabolism. The effects resulted in increased ease of burning fat-which is not to say, however, that the apple cider vinegar speeds up your metabolism in a significant way). Even so, the antioxidants make the body more strong and healthy, as well as reduce the inflammation in the body, which in turn is indirectly facilitating weight loss.
In the end, much has been said about the apple cider vinegar makes you lose weight is because to improve the functioning of the liver, the fluid that stimulates the removal of toxins from the body.The acid from the vinegar – malic, lactic, and citric acid – protects the liver against free radicals and increases the efficiency of the body in the production of enzymes and toxins that promote weight gain.
The fact that to eliminate what the body doesn’t use, not only to have better health but also to reduce the problems of constipation and fluid retention, which can cause you to seem fuller than it really is.
Apple Cider Vinegar is good for your gut
The vinegar is not a probiotic, but since it’s made from the fermentation of apples and contains an ingredient that can be very useful to the bacteria in the gut. It’s the pectin, a type of carbohydrate (high fiber), which is not absorbed by the human body. As it passes intact through the digestive tract, pectin binds to compounds that are harmful to the body (such as toxins and harmful bacteria) and facilitates the excretion of the end portion of the large intestines. This action of the pectin helps to maintain the integrity of the intestinal microbiota and allows the good bacteria in the gut to continue to grow and to carry out its functions, which are essential to the balance of the body.
When is the best time to take Apple Cider Vinegar
The best time to take apple cider vinegar is just before or during meals to ease your digestion and decrease the absorption of carbohydrates.
A condition that is characterized by an increase in the levels of sugar in your blood, diabetes mellitus could be prevented with changes in lifestyle and consumption of foods such as apple cider vinegar. It increases the sensitivity of cells to insulin according to some studies, such as the one published in 2004 in the journal Diabetes Care, vinegar can increase the efficiency of insulin by up to 34%);
On an empty stomach, it has been observed in a study published in 2007 in Diabetes Care diabetes type 2 who took the apple cider vinegar combined with a late night snack, rich in protein, showed a decrease in the levels of sugar in the blood, on the following day, up to two times more significant than those who did not consume the vinegar at night.
How to consume Apple Cider Vinegar
- The best way to take advantage of all of the properties and benefits of apple cider vinegar is to incorporate the acid in salad dressings, sauces, juices, etc.
- Do not take apple cider vinegar pure. Due to the high acidity of the product may cause damage to the enamel of the teeth and cause irritation to the esophagus;
- If you do choose to take apple cider vinegar for weight loss, dilute it with water. Use a ratio of one tablespoon of vinegar to a glass of water.
- One or two tablespoons of vinegar a day are enough to obtain all of its benefits;
- To heal, a sore throat, or to treat your bad breath, try gargling with apple cider vinegar diluted with water;
- In excess of (the equivalent of the amounts actually raised as many glasses in the day), apple cider vinegar can cause metabolic acidosis, a condition is very serious, due to the high acidity of the blood.
- Apple cider vinegar may interfere with the absorption of certain medications. Talk with your healthcare provider prior to using this product on a regular basis;
- People who have pain in the stomach or ulcer should also avoid making use of any kind of vinegar, at the risk of aggravating the problem.
The few studies about the health benefits of apple cider vinegar or other vinegar in regards to weight loss are promising, but it is not possible to play in the vinegar to lose weight. On any weight loss plan, it is important to strive for:
- Reduce the intake or avoid foods with highly processed and rich in sugar;
- Eat fewer calories than your body needs, that is, to base their diet on a low-calorie diet;
- Eating more natural foods and healthy foods such as vegetables, fruits, nuts, whole grains, healthy fats, and protein lean meat;
- If you exercise for at least 30 minutes a day, at least five days per week.
Also, keep in mind that obesity is a disease and apple cider vinegar it should never replace any medical treatment. It may be necessary to seek nutritional advice and your doctor in case you are not able to lose weight yourself. Apple cider vinegar will not hurt you and it will bring many benefits to your health, but if they are going to be enough to cause you to lose a significant amount of weight, just testing the daily use of vinegar and that is what you are going to find out.