For those into fad fitness or natural weight loss, apple cider vinegar has been a favourite elixir for the past few years. Now that we’re gearing up for 2024, the once-humble, tangy tonic is growing in popularity as people discover its supposed health benefits and easy addition to any day.
One major attraction of apple cider vinegar (ACV) is the idea that it supports good metabolic health and weight loss. Body-builders and weight-watchers, in growing numbers, are adding ACV to their diets, drawn by the idea that the substance can encourage not just weight loss but healthier living. And there is a good deal of anecdotal evidence (and even some science) to support this general conclusion: the stuff can indeed help you slim down and keep hunger at bay.
It is this lack of investment, the low-maintenance nature of the enterprise – the fact that apple cider vinegar can simply be added to one’s diet without much effort – that contributes to the rise of its appeal as more and more people seek holistic health options, especially in the wake of the pandemic. This ease of implementation stands in stark contrast with other wellness trends, all of which require an element of expense or maintenance. Broth baths must be bought, CBD bath salts are pricey, and apple cider vinegar wipes require their own dedicated container and careful storage in the fridge. You could, of course, keep it inside an old jam jar but, if there’s one thing new-age ACV enthusiasts are not, it’s messy. ACV has been embraced within elite fitness circles this year not only because of potential health benefits – so many people welcomed it into their fitness routines in 2024 – but especially because of the community it fosters.
The Science Behind Apple Cider Vinegar and Weight Loss
Apple cider vinegar is now widely promoted as a weight-control aid due to its primary active ingredient – acetic acid – which exerts multiple effects on body weight and other aspects of metabolic health. In scientific terms, these effects are attributable to acetic acid’s ability to modulate multiple metabolic mechanisms supporting weight loss.
The most tantalising effects of acetic acid in ACV include the potential to increase feelings of satiety. That is, if you take apple cider vinegar before a meal, you might end up taking in fewer calories overall because you feel fuller sooner. This effect might be particularly helpful for those trying to lose or maintain weight through calorie regulation. Similarly, it’s been suggested that lowering blood sugar spikes and crashes that might occur from eating a meal – which would drive intense sugar cravings and overeating – could be mitigated by practising this vinegar habit.
In addition to curbing appetite, ACV has been investigated with regard to stimulating metabolic rate, a key mechanism behind calorie burning. Thus far, the research is still in the early stages, but preliminary findings suggest the acetic acid in apple cider vinegar can increase the enzyme AMPK (AMP-activated protein kinase), an important molecule for fat breakdown and sugar manufacturing in the liver.
Nevertheless, experts are guardedly optimistic about the role that ACV can play in weight loss regimens. Importantly, while ACV can be supportive of losing weight, it should not be viewed as a panacea for obesity. The key to healthy weight loss is a balanced diet and a moderate level of physical activity, and ACV can only be added to a maintenance regimen already adopted to further facilitate weight loss.
How to Incorporate Apple Cider Vinegar into Your Diet
Supplementing your diet with apple cider vinegar for weight loss can be easy, and it’s easy to make it a part of your everyday life. When beginning this health regimen, however, it’s important to know the safest and most effective ways of consuming ACV that will allow you to get the most out of it without putting your health at risk.
The easiest way to get your daily dose of apple cider vinegar is to drink it diluted with a large glass of water. Never drink ACV straight on account of its high acidity, which can lead to throat burning and erosion of the enamel on your teeth. Sipping this before meals can help you derive more satisfaction from your food, because the acetic acid helps to break down food particles. This may help to limit your caloric intake.
Timing is another aspect to consider when using ACV as a dietary supplement – many fitness enthusiasts choose to take their diluted ACV first thing in the morning as a means of boosting their metabolism for the day, or before meals to assist with appetite control.
If you’re not into vinegar flavour, throwing back a shot of ACV might not be for you. So use your recipe dexterity. A tablespoon of apple cider vinegar does the trick in salad dressings, marinades or soups.
Last and not least, consistency is vital when implementing ACV into your weight loss routine. It should be a regular part of your diet, combined with a healthy diet and daily exercise to achieve your goal. Just like any other supplement, it’s vital to listen to your body and make any necessary adjustments to your use. That way, your weight loss journey with ACV can be safe and effective.
Personal Accounts: 5 Fitness Enthusiasts Share Their ACV Routines
Beyond the science: Now we know that drinking apple cider vinegar as part of a healthy diet helped with weight loss in study subjects, but that still leaves the countless people out there whose personal stories of rounder pre-ACV bellies have inspired them to drink it, too. In an effort to better understand why people would drink apple cider vinegar, we asked five fit people about how it’s affected their health and fitness goals. 1. OPTIMIZING WEIGHT LOSS ‘I’ve been serious about working out since my early 20s,’ says Ashley Spencer, the creator of PaleoHacks. ‘So I already ate clean – tons of meat, all the veggies I could stuff into my mouth. But I never quite got rid of those last few pounds I’d been carrying around. In the past, I’d used various appetite-suppressants such as diet pills and a HCG regimen.’ A few months ago, Spencer added apple cider vinegar to her morning routine for its well documented appetite-suppressant properties.
To start, Emma — the yoga teacher — drinks ‘a glass of warm water with two tablespoons of apple cider vinegar and a teaspoon of honey’ upon waking. It purportedly gives her energy in the morning, leaving her hungry less often throughout the day; her portion control doesn’t suffer as a result.
Second, John, a marathon runner, takes the plug for apple cider vinegar, using it in his post-run smoothies, where he thinks it helps with his recovery and gives him a boost of energy. One of his recipes is a spinach, banana, protein powder and a tablespoon of apple cider vinegar smoothie.
Third, Linda, a working software developer, takes ACV with her lunch. She mixes it up with some olive oil, mustard and herbs, and keeps it in a ziplock bag. She has it with her raw vegetables, making what otherwise might be a not-awfully-enjoyable lunch of eating raw vegetables much more palatable and digestable.
Fourth, the personal trainer Alex encourages his clients to drink an ACV dilution before training because he says it ‘evens out the blood sugar’ so that it doesn’t ‘crash during a workout’.
Fifth, Rachels, the nutrition blogger, drinks her diluted ACV drink during her eating windows, saying that the ACV ‘will improve digestion and turbocharge your fat loss efforts’ in order to help her lose weight.
Still, each garnerer stresses a specific way of involving apple cider vinegar in their diet, demonstrating that it is adaptable to differing lifestyles and flavours. Regardless of the method, the end result of weight control and general health is the same.
Common Mistakes and How to Avoid Them
To help you lose weight safely with apple cider vinegar, avoid these common mistakes: 1. Don’t put vinegar in a hot drink It’s easy to add acetic acid (found in vinegar) to a hot liquid, but this practice can have unpleasant consequences. Vinegar is a weak acid with a pH of 2.9 to 3.4, which means it is acidic. When vinegar comes into contact with water, a caustic chemical reaction occurs, causing the release of harmful gases such as carbon dioxide and acetic acid. As a result, an unpleasant odour is produced. 2. Don’t consume more than two tablespoons of apple cider vinegar per day Apple cider vinegar is acidic, and over consumption can upset your stomach. To be safe, don’t go beyond two tablespoons of apple cider vinegar per day. 3. Don’t take apple cider vinegar straight If you’re a spoonful-of-sugar type of person and you enjoy the tart vinegar taste, then go for it! However, for others, this can be a daunting prospect. To get the best of both worlds, you can mix apple cider vinegar with water or even whisky. For every teaspoon (5ml) of apple cider vinegar, mix it with four teaspoons of water or whisky. 4. Don’t hopes for excessive weight loss Remember that apple cider vinegar is not a miracle cure, and you shouldn’t expect rapid weight loss; it’s not meant for that purpose. If you aim to lose weight too quickly, you may face unpleasant side effects such as nausea, diarrhoea, stomach upset, and poor appetite. 5. Don’t take apple cider vinegar tablets Apple cider vinegar works because of its acetic acid, flavonoids, and pectin contents, all of which can contribute to weight loss. However, it’s highly unlikely that a tablet form of apple vinegar with the same compounds and in equivalent quantities can deliver the same benefits.
One of the most common mistakes is to take ACV undiluted. Because of its high acidity, apple cider vinegar can irritate your throat and can also damage your teeth if you take it straight. Always dilute your ACV with water – typically, one to two tablespoons in a large glass of water is sufficient.
Secondly, there’s overconsumption. Just because more is better doesn’t mean even more is better still: too much ACV can cause nausea, indigestion or even a drop in potassium. You should take no more than one or two tablespoons a day.
Third, how it’s consumed can be just as important. Some people have issues with acid reflux if they drink the ACV too close to bedtime. So, be sure to give yourself at least 30 minutes before a meal or first thing in the morning to drink your ACV.
Fourth, not rinsing your mouth out after consuming ACV could damage your dental health. Rinsing with water after drinking ACV can help decrease how long acid is in contact with your teeth.
Paying attention to these mistakes and the proper practices will ensure that you can enjoy being part of the hundreds of thousands of people who incorporate apple cider vinegar into their daily diet safely and have a better chance of losing weight.
Conclusion: Evaluating the Effectiveness of Apple Cider Vinegar for Weight Loss
It has been integrated into regimens for both fitness and weight loss due to widespread anecdotal praise and a growing number of preliminary scientific studies. One of the ways in which ACV helps with weight management is by enhancing metabolic health and decreasing appetite. Some studies even suggest that this substance increases fat burning via its activation of enzymes such as AMPK which trigger fat burning. ACV can, therefore, be a valuable addition to a healthy weight loss programme.
But realism is key: while apple cider vinegar can help with weight loss, it’s not a miracle drug. Healthy weight loss is best achieved through a combination of regular exercise, a healthy diet and any lifestyle changes that support them. As a result, it must be considered an adjunct to those practices, not a substitute. Those looking to try ACV for weight loss should also consult their doctors to ensure it meets their own health needs and goals.
how to drink apple cider vinegar for weight loss
FAQs on How to Drink Apple Cider Vinegar for Weight Loss
What is apple cider vinegar (ACV) and how can it help with weight loss?
ACV is a vinegar created by fermenting juice of apples, which has been shown to contain acetic acid – the active ingredient that has been studied in the process of weight loss for its ability to increase feelings of satiety, decrease hunger and increase metabolism.
How should apple cider vinegar be consumed for weight loss?
Mix one to two tablespoons of ACV into a large glass of water and drink before meals to ease appetite and support digestive health. If swallowed straight, ACV is too acidic to handle.
When is the best time to consume apple cider vinegar?
Some people like to take a dilution of ACV first thing in the morning on an empty stomach; this helps to kickstart the metabolism. Others prefer it an hour before meals, as it helps with feelings of satiety and calorie control.
Can apple cider vinegar be added to other beverages or foods?
Yes, you can add it to all kinds of recipes, including as part of a salad dressing, marinade or even a smoothie.
Are there any risks associated with consuming apple cider vinegar?
ACV is safe in most people if used appropriately, but overuse or improper use may cause throat irritation, dental enamel erosion or gastrointestinal problems. Consume and dilute within recommended dosages.
How long does it take to see weight loss results with apple cider vinegar?
ACV’s purported weight-loss benefits depend on a variety of health-related factors, one’s diet and lifestyle, so its effect might vary from person to person. However, if one consumes it consistently over the duration of several weeks to months, and takes care of dieting and exercising regularly, one is more likely to experience its effects.
Should I rinse my mouth after drinking apple cider vinegar?
Yes, after you gulp down ACV, rinse with water to wash away some of the acidity. Your tooth enamel will thank you.
If you’ve hung out on Pinterest recently, you’ll probably have encountered get-slim miracle ‘hacks’ like apple cider vinegar. These so-called hacks are supposed to function as substitutes for diet and exercise in your slimming programme.
No, ACV should be taken in tandem with – not as an alternative to – diet and exercise. It supplements the fundamental practices of weight loss, but it’s no replacement.
Can everyone use apple cider vinegar for weight loss?
Overall, most healthy people can safely incorporate ACV into their diet without any serious side effects. However, those with underlying conditions or on certain medications should check with a doctor to make sure ACV is a good option for their health situation.