Lose weight with apple cider vinegar – lose weight faster thanks to vinegar weight loss.

Apple cider vinegar is a well-known table vinegar often used for salads. It is also said to help with weight loss.

 

But what is the truth of this claim? Is it true that apple cider vinegar can help you lose weight, or is it ineffective?

 

In the post below, we will look at whether apple cider vinegar is good for weight loss or not. We go into scientific studies that have dealt with the topic.

 

Basic information about apple cider vinegar

 

Apple cider vinegar is a table vinegar made from apple wine. Therefore, the ingredients of the end product are essential components of the apple.

 

In addition – as in any vinegar – the so-called acetic acid is present in apple cider vinegar. It is mainly responsible for apple cider vinegar’s effect when losing weight. ( 1 ) Apple cider vinegar has an acetic acid content of around 5% in most cases.

 

It is available in a naturally cloudy or clarified version. Other ingredients include enzymes, minimal amounts of various proteins, and benign bacteria, and it also contains small amounts of antioxidants.

 

There is nothing to be said about added ingredients, such as colorings, with apple cider vinegar, which is unnecessary. Apple cider vinegar has around 25 calories per 100 milliliters, and it, therefore, contains significantly fewer calories than the popular balsamic vinegar, which usually has four times as much per 100 milliliters. As long as you are not an actual heavy consumer, the energy content of vinegar is only of minor importance anyway.

 

 

Here’s what science says about apple cider vinegar for weight loss

Almost everyone has apple cider vinegar at home. It would be more practical if the tried and tested home remedy would help us lose weight. But are the statements that you sometimes read on this topic correctly? Now let’s look at some scientific studies. In the first scientific study, the participants were given either 0, 15, or 30 milliliters of vinegar per day. ( 1 ) The subjects’ body weights were then observed over 12 weeks. And the results? The group given vinegar lost more weight than the control group.

 

 

More specifically, the group that consumed 15 milliliters of vinegar per day lost an average of 1.2 kilograms. The 30-milliliter group even lost 1.9 kilograms, and the placebo group gained a little weight.

 

In addition, the subjects from the two vinegar groups were also able to improve their blood lipid levels.

 

Unfortunately, this scientific study did not examine the effect of apple cider vinegar but the effects of “normal” table vinegar.

 

However, since the ingredients are relatively similar, this effect can be transferred to apple cider vinegar. Another scientific study also showed that the administration of vinegar could increase the satiety caused by a meal. ( 2 )

 

 

 

Again, this is something in weight loss that might have some meaning for many people. However, how strong the saturation-enhancing effect is in practice is on another card.

 

Unfortunately, no other studies have a good study design and look at whether apple cider vinegar is suitable for losing weight.

Other scientifically proven effects

Apple cider vinegar intake appears to cause the stomach to empty more slowly. ( 3 )

 

This study could also explain why some scientific studies show that the rise in blood sugar after a meal is significantly slower when vinegar is given. ( 4 ) This has meanwhile also been confirmed by other studies. ( 5 ).

How fast can you lose weight with apple cider vinegar?

Many people wonder how fast you can lose weight with apple cider vinegar. However, it should be said that vinegar is not the decisive factor.

 

How fast we break down body fat is determined solely by the level of our calorie deficit. ( 6 )

 

To reduce 1 kilogram of body fat, approximately 7000 calories must be saved. If the calorie deficit is not there, you will not lose weight or even gain weight.

 

The vinegar won’t change that. The deficit is and remains unavoidable.

 

With apple cider vinegar, you can lose weight (calorie deficit), lose no body fat at all (no calorie deficit and no-calorie surplus), or even gain weight (calorie surplus).

 

Anyone looking to lose weight quickly and healthily should take a good look at diet and exercise, and these two factors are the only things that make sense.

Experiences with taking apple cider vinegar

I often use apple cider vinegar with olive oil in my salad. However, I don’t eat a salad every day and have no long-term user experience.

 

However, scientific studies have shown that regular intake can curb appetite somewhat and thus support weight loss. ( 1 )

How Much Apple Cider Vinegar Should You Consume?

If you want to use apple cider vinegar to lose weight, the question of the correct dosage naturally arises.

 

In the scientific study mentioned at the beginning, the amounts that showed an effect were 15 and 30 milliliters of table vinegar, respectively. ( 1 ) Both dosages showed a similarly strong effect. However, the table vinegar used only had an acidity of 4%.

 

Most apple cider vinegar products have an acidity of around 6%. This means that 10 milliliters of apple cider vinegar are already sufficient, which would already have the amount that led to a positive effect on the scientific study.

 

Taking it at a specific time, such as in the evening, is unnecessary to achieve the effects mentioned above.

 

Because apple cider vinegar is quite acidic, you should not use it pure but rather dilute it. Ten milliliters of apple cider vinegar should be diluted with at least 300 milliliters of water.

 

Alternatively, grab some olive oil and dress up a salad with apple cider vinegar and oil. This is the best way to incorporate apple cider vinegar into your diet, in my opinion.

Potential side effects

If you take apple cider vinegar correctly, there can be no side effects in healthy people. After all, it is a table vinegar available in every supermarket.

 

Only use apple cider vinegar for what it is: food. I advise against other applications.

 

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Conclusion

Losing weight with apple cider vinegar works as long as you achieve a calorie deficit. Making you less hungry can make getting into a calorie deficit easier.

 

Do you use apple cider vinegar regularly, and did you know it can help you lose weight?

 

Feel free to leave a comment now, even if you have any questions.

 

Greetings, and see you soon, healthidem and the delicious weight loss team.