Apple Cider Vinegar is among extensively studied beverage all over the world for its high nutritive value; a cure for a wide range of ailments and enormous utility.
From being mentioned in Folklores to work of eminent medical experts like D.C. Jarvis to modern time nutritionist; Apple Cider Vinegar always got recommended for its curing ability, regular health maintenance and fitness.
If we consider obesity and over-weight cases, which have actually doubled worldwide since 1980; can we keep aside the role of Apple Cider Vinegar for weight loss? The answer is simple, “NO”!
Initiating from the very start, Apple Cider Vinegar is simply a drink made from fermented apple juice.
The chief reason behind its tart flavour and pungent, biting odour is its main chemical component – acetic acid.
The process of production of this all-rounder drink involves natural decomposition of apples in water for a very long time to cider.
This cider is then turned into vinegar where acid bacteria turn the alcoholic content of cider to acetic acid.
As enlisted by United States Department of Agriculture, It is composed of ~93% water, ~1.33% carbohydrates including cholesterol-reducing pectin, and the perfect balance of 19 minerals including calcium, potassium, magnesium, phosphorus, iron.
Benefits of Apple Cider Vinegar for weight loss
Apple cider vinegar can help in weight loss in several ways.
ACV helps in improves metabolism, reduce starch digestion rate, suppresses appetite and helps in oxidation of stored fats to cause weight loss.
Apple cider vinegar also enhances satiety and manages pH balance in the body.
Apple Cider Vinegar is rich in both calcium and potassium both of which promote weight loss in the body.
Now, let us dig a bit more into the targets of this amazing natural medicinal beverage which acts in our body leading to weight reduction.
How the components of apple cider vinegar aids in decreasing obesity. And, how this drink enables the body to regulate and attain fitness.
1. Apple Cider Vinegar helps Body Fat Reduction
A research group from Japan demonstrated the reduction of body weight, BMI and body fat mass on consumption of Apple cider vinegar by the obese Japanese subjects.
A gradual reduction in waist circumference and waist to hip ratio was also observed and mentioned.
On consumption of a gradually increased amount of Apple Cider Vinegar, three test groups were analyzed.
People who drank vinegar were found to have comparatively lower BMI, waist circumference and visceral fat than in the control group.
It has also been analysed and researched over independently by Yashamita et al. and Fushimi et al. that the acetate present in apple cider vinegar possibly inhibits lipogenesis (that is, it stops conversion of simple sugars into storage fats) and stimulates fatty acid oxidation ( that is, breaks already stored deposited body fat) .
2. Reduced Starch Digestion Rate
According to Dr. Carol Johnston, associate director of the school of nutrition and Health Promotion at Arizona State University; acetic acid, the chief chemical present in vinegar may interfere with body’s starch digestion ability.
And, it is this starch- blocking property that helps in shedding down the weight.
As lowering of starch digestion implies lesser breaking down into calories in the bloodstream.
This may gradually lead to weight loss. Few other theories like consumption of vinegar before eating bagel and juice was found to decrease blood sugar and thus, the body weight; 2009 Annals of Nutrition and Metabolism study .
3. Apple Cider Vinegar Increased Metabolism
As the cider vinegar enters the mouth, it first leads to an increase in saliva production.
Then, by the act of the enzymes present in saliva breaks down vinegar to its component carbohydrates which enhances the digestive enzymes in the stomach leading to breaking down of food faster.
Apple cider vinegar stimulates digestion, so it reduces the amount of time the fats remain in the digestive tract. As it can be toxic to have food particles persist in the intestine for long.
More the amount of time for which fat stays during digestion, more it will be absorbed leading to weight gain.
4. It suppresses the appetite
Pectin and acetic acid present in apple cider vinegar are believed to suppress the appetite and increase metabolism respectively.
Studies have shown that acetic acid aids in decreasing the accumulation of body fat and liver lipids.
Further, it reduces the body’s water retention. While improving digestion, it also reduces the hunger and makes one feel fuller for longer.
5. It helps in the oxidation of Stored Fats.
A research group published in Journal of Agricultural and Food Chemistry, 2009 over the affect of acetic acid on fat accumulation in the body and its mechanism.
The results of the study that acetic acid, present in the vinegar up-regulates, that activates the expression of genes which functions in fatty acid oxidation and thereby dissolves the body fat and liver lipids.
Also, the involvement of acetic acid in reducing energy intake has also been reported by Yamashita et al.
6. Enhances Satiety
A publication signifying the role of vinegar as a source of short fatty acid on appetite control and food intake showed that ingestion of vinegar leads to the feeling of fullness of the stomach.
This report leads to the promotion of vinegar as a natural appetite suppressant.
7. Manages pH balance
Human body pH which is slightly alkaline of around ~7.2 serves as a factor for perfect metabolism and homeostasis.
The metabolic reactions produce acid products which are buffered or counter-acted upon by this slightly alkaline pH of the body intra-cellular fluids which thus, suppresses any elevation in pH.
Misbalanced pH can lead to accumulation of body fat.
Consumption of highly acidic diet leads to generation of toxins and storage of fat by the body to protect the vital organs from the toxins.
Thus, slight alkalinity of the blood aids in the removal of these acids as acids and alkaline reacts to form a neutral compound.
Although, apple cider vinegar contains acetic acid, highly acid (pH ~3) it has alkalizing property due to the presence of Calcium (pH - 12), Potassium (pH - 14).
It means although the pH of the food is acidic the end products after the body digestion and assimilation is very alkaline.
Hence, apple cider vinegar is alkaline forming in the body.
8. Role of Potassium
Potassium, a key mineral element present in Apple Cider Vinegar helps in converting food into energy and assist in building muscles.
More the muscles stronger, more the calories get burnt.
On a sufficient intake of this mineral, the muscle gets enhanced and thereby, burn more calories.
Further, potassium also helps in balancing the sodium ions present in cells, which helps in weight loss.
9. Good Source of Water
The action of water in weight management has always played a vital role.
Data from short-term experiments suggested that drinking water may promote weight loss by lowering total energy intake alter metabolism.
Apple Cider Vinegar is 93% composed of water works as an efficient and good water source .
10. Role of Calcium in Weight Loss
There is present good evidence that diets with high calcium content are associated with reduced rates of obesity and overweight conditions. Dr. Michael Zemel, Director of The Nutrition Institute at the University of Tennesse, Knoxville conducted research over the same.
Calcium stored in adipose cells or fat cells plays a significant role in the regulation of fat metabolism and storage in the body.
This study was first published by Dr. Zemel.
The more calcium present in fat cells, more the cells will burn and greater the weight loss. In the mice study group, the mice were specially bred to be obese for 6 weeks.
This led to 27% increase in mice fat content. The mice were then put on a restricted calorie diet and calcium was given an enhanced amount to two test mice groups out of three.
The result showed mice that got a healthy supplement of calcium had 42% decrease in body fat and the test mice group which didn’t get any calcium had an 8% loss of body fat.
Thus, it was concluded that calcium played a major role to make this difference.
How Much Weight Can You Loose by Using Apple Cider Vinegar?
The ability of apple cider vinegar to aid in weight loss has been proven in several studies in the literature. A 2009 study in Japan assessed the effects of vinegar on obese men.
It was found that even with similar calorie intake and level of exercise as the placebo group, intake of vinegar led to statistically significant lower BMI (Body Mass Index), body weight and weight circumference in the subjects.
Several studies have attributed the weight loss by apple cider vinegar to its appetite suppressant action.
Additionally, it also increases the metabolism and stimulates digestion, which also helps in fat burning.
How much weight can you lose by drinking apple cider vinegar
There has not been significant variation in the literature about the degree of weight loss that can be achieved by drinking apple cider vinegar, and they all point towards a subtle weight loss.
In the above-mentioned Japanese study, drinking 15 ml of vinegar daily led to a weight reduction of around three-four kilograms as compared to the placebo group at week 12, and consumption of 30 ml vinegar daily led to a reduction of approximately twice that much.
This was found to be significant statistically, and when assessed against a background of a similar level of exercise and calorie intake, this accounts for significant weight loss.
Budak et al showed that consumption of vinegar led to a decrease of approximately 200 to 275 calories in the daily intake.
This would mean a modest weight loss of about 0.5 kilograms in a month.
Apple Cider Vinegar and Turmeric for Weight Loss
Turmeric has proven to be one of the healthiest natural supplements in the world.
Along with various benefits, its active agent, curcumin has also proved useful in combating obesity by multiple mechanisms. Some of these are:
It has shown to prevent deposition of fat in the body.
Studies have also demonstrated that turmeric accelerates the weight loss induced by dieting.
Few compounds present in turmeric increase the metabolic rate of the body, thus promoting weight loss.
Can I combine Apple Cider Vinegar & Turmeric?
Considering the plethora of benefits offered by turmeric and apple cider vinegar, there is no reason you cannot combine these two natural substances in your quest for weight loss.
You can consume turmeric as a spice in your diet and have an apple cider vinegar concoction daily in the mornings.
You can further enhance the efficacy of the apple cider vinegar drink by adding turmeric to it.
One simple way of doing is to have a cup of detox tea with turmeric, one or two tablespoons of apple cider vinegar and manuka honey. You can also add a dash of cayenne or some lemon juice to the drink if you wish.
Apple cider Vinegar helps in absorption of Turmeric
There is another important aspect which makes apple cider vinegar and turmeric a great pair - ACV har quercetin, which helps in absorption of Turmeric in the body.
This is important as turmeric otherwise is poorly absorbed in our body and thus has a little beneficial effect.
Thus, these two complement each other very well.
Remember that these are not quick fixes, but are intended to improve your body and health in the long run.
Weight loss can be further hastened by adding a moderate amount of exercise to your daily routine.
However, there is no doubt consuming apple cider vinegar and turmeric daily will keep you healthy in more ways than just keeping your weight in check.
Honey and Apple Cider Vinegar for Weight Loss
Honey has been used since ancient times for a variety of purposes.
Due to its sweet taste, many mistakenly assume it to not have any beneficial effect on the body. But that is absolutely wrong!
It is an effective anti-microbial, is associated with a lower glycaemic index than sugar and thus, indirectly blood glucose levels and improves lipid profile, and is a proven anti-oxidant and anti-inflammatory.
Benefits of Honey and Apple Cider Vinegar - Honegar
The term “Honegar” was coined by Dr. D.C. Jarvis in 1958, in his book Folk Medicine: A Vermont Doctor's Guide to Good Health.
He highly endorsed this blend for its additive, health-promoting properties.
A few studies have studied the effect of honey and vinegar when used in combination.
When healthy people who were administered honey vinegar were compared with the control group, they revealed a significant increase in fasting insulin levels and lowered cholesterol levels.
Honey and vinegar both promote weight loss and hence, their blend constitutes an ideal agent for weight loss.
Apple cider vinegar and honey are also recommended for relief from joint pain to people suffering from arthritis.
These are just a handful of benefits of drinking apple cider vinegar and honey.
You can make the most of all the benefits of these two constituents by adding a teaspoon of honey and 1-2 teaspoons of apple cider vinegar to a glass of water and having it first thing early morning.
Apart from the benefits, the natural sweetness of honey also enhances the taste of the drink at the same time.
Can You Take Baking Soda with Apple Cider Vinegar?
Baking soda or sodium bicarbonate is a salt that is easily available commercially as a fine powder.
It is also known as cooking soda and is a commonly used in cooking as a raising agent.
It is an alkaline substance and it is this property of baking soda that makes it useful in combination with apple cider vinegar.
Apple cider vinegar with baking soda
As seen above, apple cider vinegar is a useful agent that aids in weight loss.
Although there are no documented studies showing a direct role of baking soda in weight loss, it has shown to improve the performance capacity, which ultimately leads to longer and more efficient fat burning.
A 1999 study showed the effect of baking soda on cyclists and determined that it can lower the fatigue in high-intensity workouts.
Another study in 2009 showed similar effects on swimmers.
Moreover, since apple cider vinegar contains acetic acid, combining it with baking soda reduces the acidity of the concoction.
This restores the pH balance in the body and limits the adverse effects of either of these components.
Together, apple cider vinegar and baking soda can, therefore, potentially lead to faster weight loss than either of these substances used alone.
Apart from an improved physical performance which can convert into faster fat burning and weight loss, apple cider vinegar and baking soda can also help ease joints pain, improve the overall skin condition, and prevent urinary infections.
How to have apple cider vinegar with baking soda?
You can add just a pinch of baking soda to a glass of warm water, along with one-two tablespoons of apple cider vinegar.
However, baking soda should be consumed judiciously as it contains high sodium content and can cause a rise in blood pressure.
To conclude, baking soda can be combined with apple cider vinegar safely, as long as one uses them wisely. There is no direct role of baking soda in weight loss, but it is likely to enhance the effect of apple cider vinegar by improved performance capacity.
Can You Take Apple Cider Vinegar while Breastfeeding?
Apple Cider Vinegar is a wonderful contradiction in nature.
However, certain situations demand extra caution in your dietary habits to ascertain that no harm befalls you.
These include pregnancy, breastfeeding or acute illnesses.
This article deals with the benefits of consuming apple cider vinegar while breastfeeding, and if it safe to do so.
Benefits of apple cider vinegar while breastfeeding
The numerous beneficial effects of apple cider vinegar can be seen even if you are breastfeeding. In fact, these benefits become more crucial in this setting.
Apple cider vinegar has shown to aid in weight loss and this is extremely crucial for the mothers who are looking to shed the extra pounds gained during pregnancy.
The positive impact of apple cider vinegar on blood sugar levels in diabetics and pre-diabetics has been well documented and can help women who developed gestational and subsequent Type II diabetes.
How safe is it to consume apple cider vinegar while breastfeeding?
Breastfeeding involves nursing your newborn with your breast milk. Certain elements from the food eaten by you can enter the breast milk and pass on to your baby and might cause harm.
Fortunately, apple cider vinegar is not one of those substances.
There have been no studies documenting any harm in consuming pasteurized apple cider vinegar while breastfeeding.
However, there are a few things that need to be remembered while doing so. These are as follows:
- One should avoid consuming unpasteurized apple cider vinegar while breastfeeding. Though unpasteurized vinegar is more nutritious, it contains a large number of bacteria that might result in intestinal problems for you, or for the baby. Pasteurization destroys these bacteria and eliminates this possibility.
- Always dilute the vinegar in water before consumption so as to avoid the possibility of burns or harming the enamel of your teeth. You can also use it as a salad dressing.
- Excessive amounts apple cider vinegar can affect the potassium levels in your blood and reduce the bone mineral density and hence, it is ideal to limit yourself to having one or two tablespoons a day.
It is still possible that the little amounts of vinegar secreted in the breast milk can cause a mild reaction in your baby.
Hence, pay attention to the little signals as you begin regular use of the vinegar.
In case your baby spits up the milk, has stomach gas of refuses feed, you might want to refrain from drinking vinegar till you are nursing.
However, this is not a very common scenario and more often than not, you will be safely able to continue reaping the benefits of pasteurized apple cider vinegar as you breastfeed your child.
How to use Apple Cider Vinegar?
Apple cider vinegar is highly acidic so it’s best to take one to two tablespoons a day mixed with juice or water.
This way one won’t risk damaging your tooth enamel or throat and mouth burnt like conditions with regular use.
One can also consume a teaspoon mixed with honey to add to the taste as well as to boost metabolism.
Ways of consuming Apple Cider Vinegar to enhance weight reduction. These are based on the works of Dr. Jarvis and others. :
- One or two tablespoon apple cider vinegar diluted in lukewarm water
- Regular intake of up to three times before meals a day.
- As ‘Honegar’, an equal parts mixture of honey and apple cider vinegar.
Further, it can be used in diluted combination with cinnamon powder or maple syrup or green tea.
It can also be added as a sweetener instead of caramel, mayonnaise and also in salad dressing.
People consuming apple cider vinegar should always keep in mind to dilute it.
It has been said to dilute in 10 parts water for one part apple cider vinegar.
Being an acid, uptake of concentrated doses can lead to tooth enamel erosion, mouth or throat burn, stomach upset, headache and these side effects have even been reported .
One should also keep in mind, that it isn’t a magic bullet for weight loss but isn’t harmful. So, one can always put it on the list of essential weight loss food items and consume accordingly.
Testimonials - What the people have to say
As opposed to the available literature, the testimonials from people who have been drinking apple cider vinegar once or twice daily, swear by the drastic shedding of pounds.
Users comment about losing almost around 5-10 pounds in a week! To us, this seems too good to be true.
However, most of them added a lower calorie intake, moderate exercise and/or increased water intake to their diet along with the apple cider vinegar.
Despite this, the available scientific data is contradictory to these claims and makes us skeptical.
The final word
Apple cider vinegar can definitely help you lose weight, but it is not a one-day miracle. It will only provide results if you are consistent and patient.
The best thing you can do for yourself is to incorporate a healthier diet with some form of regular exercise, along with apple cider vinegar to get the maximum benefit out of this drink.