An Introduction to Apple Cider Vinegar For Weight Loss. Does it actually work to reduce belly fat?


What is apple cider vinegar?

It is nothing more than apple cider added with yeast to begin the fermentation process. 

It is most often taken by adding two table spoons to water, although it is taken as a shot by some. 

One spoonful of apple cider vinegar contains only three calories, so there is no need to worry about excess calories.

Below are the science behind apple cider vinegar for weight loss.


1. A low calorie drink

Approximately 100 grams of apple cider vinegar has approximately 22 calories, which means a low-calorie drink will help improve weight loss. 

Adding a tablespoon of ACV to a glass of water and drinking first thing in the morning can help burn belly fat.

2. Helps suppress fat accumulation.

A recent study in Bioscience, Biotechnology and Biochemistry found acetic acid, which is the main component of vinegar, to suppress fat accumulation in animal studies.

The research team also investigated the effects on obese Japanese in a double-blind trial.

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In conclusion, daily intake of apple cider vinegar could be useful in reducing obesity to prevent metabolic syndrome.

3. It helps you stay fuller for a long time.

A research published in the Clinical Nutrition Journal found that acetic acid contained in ACV keeps you feeling fuller for longer, stopping you from eating too much or cravings.

This will help you eat fewer calories and lead to actual pounds lost on the scale.

4. Manages blood sugar levels 

Apple cider vinegar has been suggested to help stabilize blood sugar levels, particularly after consuming a meal high in carbohydrates. 

Stabilized levels of blood sugar are important to maintaining a stable and successful weight loss.

What are apple cider vinegar side effects?

As with most things, eating apple cider vinegar in moderation is best because too much can damage your teeth and bones, according to case reports.

Take this warning as an example: A 28-year-old woman was hospitalized with low potassium and osteoporosis due to her Apple Cider Vinegar consumption. 

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She visited the hospital complaining of cramps, and the doctors found that she had poor potassium and weak bones. 

They claim that it decreased bone mass due to the high acidity caused by drinking 8 ounces of vinegar every day.

Diabetics should also be careful when taking apple cider vinegar as it could lower blood sugar levels, according to WebMD. 

And certain drugs, such as insulin, Digoxin (used to treat heart problems) and diuretic drugs, may interact negatively with ACV.

But is apple cider vinegar actually helping you lose weight?

Carol Johnston says it is worth trying — as long as you are not looking for immediate results. 

"Vinegar is not a magical weight loss bullet. 

In my reserches, I saw a very small weight loss between one and two pounds after 12 weeks, "she explained to the Washington Post.

If you eat whole foods with a high starch content, such as potatoes or rice, you can try making apple cider vinegar a daily precursor to your meal. 

There's no official prescribed dosage, as study is limited on the use of apple cider vinegar.

But Johnston suggests mixing one to two tablespoons with eight ounces of water before mealtime. (Be very careful not to add any more — because apple cider vinegar contains acetic acid, drinking a ton of ACV may cause esophagus burns or erode tooth enamel.)

In addition, there's plenty of hype on health blogs and messages boards about unpasteurized vinegars that still contain the lump of bacteria and yeast (the "mother") that form during the fermentation. 

Although most companies filter out the mass, it is added by others, claiming it could enhance the health benefits of apple cider vinegar; but no studies have confirmed that theory.

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