Apple cider vinegar has been used as a health tonic for thousands of years. Many research shows that it has many health benefits. But did you know that adding apple cider vinegar to your diet can also help you lose weight? How are you thinking? So let us tell you.
Here we are telling you how to make your weight loss journey easier by adding apple cider vinegar to your diet.
Why Apple Cider Vinegar Is Special
The main active ingredient of apple cider vinegar is acetic acid. It is also called ethenoic acid. It is an organic compound with a sour taste and strong odor.
Approximately 5-6% apple cider vinegar contains acetic acid. It also contains amounts of water and other acids, such as malic acid. One teaspoon (15 mL) of apple cider vinegar contains about 3 calories and virtually no carb.
How acetic acid helps you lose weight
Acetic acid is a short-chain fatty acid that dissolves in your body acetate and hydrogen. Some studies suggest that acetic acid in apple cider vinegar promotes weight loss in several ways:
Reduces blood sugar levels
In the study of rats, acetic acid improved the ability of the liver and muscles to take sugar from the blood.
Reduces insulin levels
In one study, acetic acid reduced the ratio of glucagon to insulin, which helps burn fat.
Improves the metabolism
Another study of rats exposed to acetic acid showed an increase in AMPK, an enzyme that promotes fat loss and decreases fat and sugar production in the liver.
Reduces fat storage
To treat obesity, acetic acid or acetate prevents weight gain in diabetic rats and increases the expression of genes that reduce abdominal fat accumulation and liver fat.
Another study found that acetate suppresses your brain centers, which regulate appetite, which reduces food intake.
In the study of rats, they were fed a high-fat diet supplemented with acetic acid. This results in a significant increase in the genes responsible for fat burning. It reduces body fat buildup.
Have humans seen similar results?
The results of human studies suggest that apple cider vinegar has a powerful effect on weight and body fat. In this 12-week study, 144 obese Japanese adults drank 1 teaspoon (15 ml) of vinegar, 2 teaspoons (30 ml) of vinegar or placebo every day.
They were told to restrict their alcohol intake, but to continue their regular diet and activity throughout the study. Those who consumed 1 large teaspoon (15 ml) of vinegar per day averaged the following benefits:
- 1.2 kg weight loss
- Body fat is down 0.7 percent
- Reduced waist circumference by 0.5 inches
- 26% reduction in triglycerides
What is the conclusion
According to this study, including 1 or 2 tablespoons of apple cider vinegar in your diet can help you lose weight. It reduces the percentage of your body fat, allowing you to reduce belly fat and lower your blood triglycerides.
Learn how to join a diet now
There are many ways to add apple cider vinegar to your diet. The easiest way is to use it as a salad dressing with olive oil. It is especially delicious with greens, cucumbers and tomatoes.
It can also be used to make vegetable pickles, or you can mix it with water and drink it.