Apple cider vinegar has been popular as an effective remedy for various health conditions since ancient times. It is made by fermenting apples, and it is a natural source of acetic acid, vitamins, minerals, and antioxidants.

Besides its medicinal properties, apple cider vinegar is also known for promoting weight loss. In this article, we discover the role of apple cider in your weight loss journey.

The Science Behind Apple Cider Vinegar for Weight Loss

The acetic acid in apple cider vinegar has been attributed to its weight loss benefits. Several studies have shown that acetic acid can lower insulin and blood sugar levels, which can reduce hunger and control appetite.

Additionally, it can increase the feeling of fullness, which can lead to reduced calorie intake and weight loss.

In one study, participants who consumed apple cider vinegar with a high-carb meal had a 55% lower blood sugar response than those who did not consume it.

Another study revealed that overweight people who consumed apple cider vinegar for 12 weeks experienced a significant reduction in body weight, belly fat, and blood triglycerides compared to those who did not consume it.

How to Use Apple Cider Vinegar for Weight Loss

Apple cider vinegar can be included in your diet in different ways. The following are some effective ways to use it for weight loss:.

1. Drinking diluted apple cider vinegar in the morning

Add one or two tablespoons of apple cider vinegar in a glass of water and drink it on an empty stomach in the morning. This can help to reduce appetite, control blood sugar levels, and promote weight loss over time.

2. Use it as a salad dressing

Apple cider vinegar can make a delicious and healthy dressing for salads. Mix it with olive oil, lemon juice, honey, and herbs to enhance the flavor and reap its weight loss benefits.

3. Use it to marinate meat

Marinating meat with apple cider vinegar can not only tenderize it but also improve its glycemic index and reduce the formation of harmful compounds when cooked. This can contribute to weight loss by promoting healthy digestion and metabolism.

4. Use it as a swap for other condiments

Instead of using high-calorie condiments like mayonnaise or ketchup, use apple cider vinegar as a low-calorie and healthy alternative. It can add tangy flavor to sandwiches, burgers, and wraps without adding extra calories.

Precautions When Using Apple Cider Vinegar for Weight Loss

Although apple cider vinegar is generally safe to consume, it can cause some side effects if used excessively or inappropriately. The following are some precautions to take when using apple cider vinegar for weight loss:.

1. Dilute it properly

Undiluted apple cider vinegar can be too acidic for the mouth, throat, and stomach. Always dilute it with enough water or other liquids to prevent burning sensations or irritation.

Avoid using it in concentrated form, as it can cause damage to tooth enamel and esophagus lining over time.

2. Monitor your blood sugar levels

Although apple cider vinegar can lower blood sugar levels, it can also interact with diabetes medications and cause hypoglycemia (low blood sugar).

If you have diabetes or take medications that affect blood sugar levels, consult your doctor before using apple cider vinegar for weight loss.

3. Avoid excessive consumption

Excessive consumption of apple cider vinegar can cause several side effects such as nausea, diarrhea, and indigestion. Stick to the recommended dosage and frequency of use to avoid adverse reactions.

Conclusion

Apple cider vinegar can be a helpful addition to your weight loss journey due to its ability to reduce appetite, control blood sugar levels, and promote healthy digestion and metabolism.

However, it should be used in moderation and diluted properly to avoid side effects. Consult your doctor before using apple cider vinegar for weight loss, especially if you have pre-existing health conditions or take medications.