There are many fad diets out there promising “instant” weight loss, but the best way to maintain a healthy weight is to follow a balanced diet and exercise regularly.

However, for those looking to boost their weight loss, one natural home remedy that you can try is apple cider vinegar (ACV), a superfood with many uses and health benefits.

ACV is made by crushing apples, which are then distilled and fermented. The final product is a superfood full of acetic acid.

Studies on ACV and weight loss

ACV is a superfood with many curative and preventive properties. Studies have even found that the superfood helps promote weight loss.

Data from a 2009 study in the Bioscience, Biotechnology and Biochemistry journal revealed that adding two tablespoons of vinegar (e.g., ACV) to your diet for at least three months helped promote weight loss. The researchers noted that ACV also helps you “lose abdominal fat (belly fat), reduce waist circumference and decrease blood triglycerides.”

The other studies below have looked into how apple cider vinegar can help you shed the pounds, such as by increasing your levels of satiety.

It functions as an appetite suppressor

According to a 2015 study in the European Journal of Clinical Nutrition, volunteers who consumed bread with ACV felt fuller compared to other participants who were only given bread.

ACV also helped stabilize blood sugar levels and prevent sugar spikes after you’ve eaten a meal. This then helps curb your urge to eat snacks in between full meals.

Findings showed that the more acetic acid the volunteers consumed, the fuller they felt.

It prevents fat accumulation

ACV stimulates your metabolism. The organic acids and enzymes in apple cider vinegar speed up your metabolism and increase the rate at which body fat is burned.

Data from a 2019 animal study found that giving rats on a high-fat diet apple cider vinegar resulted in suppressed fat accumulation.

It affects insulin secretion and reduces fat storage

Your body produces insulin, which affects fat storage. This hormone is tied with your blood glucose levels.

People with Type 2 diabetes have impaired insulin secretion. Researchers explained that apple cider vinegar functions similarly to certain diabetic drugs and that the superfood can potentially be used to manage diabetes naturally.

It aids in detoxification and digestion

Detoxification is essential for your overall health.

In a study from the Journal of Medicinal Food, researchers reported that apple cider vinegar can be used to address oxidative stress.

Data suggest that consuming ACV benefits people with conditions like gastroesophageal reflux, irritable bowel syndrome (IBS) and hypochlorhydria (low stomach acid).

Incorporating ACV into your diet

Purchase raw, unprocessed ACV with the “mother” or the cloudy particles floating in the liquid. ACV mother retains the health benefits of this weight loss promoting superfood.

Buying raw, unprocessed ACV also ensures that the vinegar is made with organic apples free from harmful pesticides.

Try the suggestions below if you want to add ACV into your regular diet.

• Combine ACV with olive oil for a tangy salad dressing. Add ACV salad dressing to cucumbers, tomatoes and leafy greens.
• Add ACV to meat-based soups or long-simmered bean soup.
• Use it to pickle vegetables at home.
• Add one to two tablespoons of apple cider vinegar to a glass of water. Consume the drink once a day. Drink ACV water before meals and spread it out into two to three doses in a day.

Avoid taking higher doses, which can cause drug interactions or erode tooth enamel. If you’re not used to taking ACV, start with one teaspoon to see how you tolerate it. Gradually increase the dose as you get used to ACV water. Don’t take more than one tablespoon at a time since taking too much in one sitting can make you nauseous.

Always combine ACV with other ingredients or add it to a glass of water before drinking. Undiluted apple cider vinegar may burn the inside of your mouth and esophagus.

Promote weight loss naturally by exercising, eating a balanced diet and consuming apple cider vinegar.

Sources:

HealthyAndNaturalWorld.com

Healthline.com