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Apple Cider Vinegar for Weight Loss?
Apple Cider Vinegar is one of the most loved ingredients in salad dressings, vinaigrettes, and beverages worldwide for its fruity and tangy flavour. However, its popularity has grown in recent years as a home remedy for weight loss and treating multiple health-related problems, including,
- Internal body detox
- Treating type 2 diabetes
- Controlling cholesterol and weight loss
Apple Cider Vinegar has been an alternative medicine for thousands of years in China and Africa. There is less research to back the claims that ACV is effective in curing ailments, treating infections, and healing wounds. However, many recent studies prove their benefit in treating diabetes, cholesterol, weight loss and other major concerns.
What is Apple Cider Vinegar
Apple cider vinegar is obtained from the fermentation of crushed apples with yeast and bacteria. The preparation of ACV involves 2 step fermentation:
- The cut or crushed apples are fermented with yeast, which produces ethanol
- This ethanol is fermented by adding natural bacteria that break down the alcohol into acetic acid.
The acetic acid in ACV is responsible for its tangy, sour flavour and pungent smell. It is a severe irritant in its vapour form, affecting the eyes, respiratory tract, and skin. However, ACV has only 5%-6% of acetic acid. The rest of the ACV is formed of 95% water and a tiny amount of other acids like malic acid.
Although ACV has only 5-6% of acetic acid, it can still irritate the throat and oesophagus. Regular consumption of undiluted ACV may lead to many health-related problems, including teeth and tissue corrosion. So, diluting the ACV and consuming it only in small quantities is crucial.
Even though the preparation of apple cider vinegar requires the fermentation of apples by yeast to form alcohol, bacterial fermentation turns the alcohol content into acetate. So, it is safe to say apple cider vinegar is not alcohol. The tangy taste of the vinegar comes from the acetate.
Apple Cider Vinegar with Mother
The unfiltered apple cider vinegar procured from the fermentation process has a cloudy substance with the protein strands, enzymes, and other health-friendly bacteria. It is later filtered out from the ACV, which makes the liquid clear. This cloudy substance is called the mother of ACV.
The mother is claimed to be the reason for all the health benefits of apple cider vinegar as it includes more nutritional elements due to the presence of the protein, yeast, and health friendly bacteria.
How does Apple Cider Vinegar help weight loss?
Skipping meals is not a good idea to lose weight. That said, unmindful eating also only adds to your weight. So, the key to finding the balance is to mindfully eat your breakfast, lunch, and dinner and not munch on unhealthy foods in between.
Apple cider vinegar does not magically reduce body weight. But studies suggest its effectiveness in weight loss when consumed in controlled amounts and accompanied by regular exercises and a nutritional diet.
A study showed that dietary acetic acid reduced serum cholesterol and triacylglycerol, suggesting acetic acid may promote cholesterol reduction.
Another study found that consuming vinegar led to significant reductions in body weight, body mass index, visceral fat area, waist circumference, and serum triglyceride levels, indicating its potential to aid weight loss and fat reduction.
In addition, another study found that vinegar consumption with breakfast after an overnight fasting reduced blood glucose and insulin responses and increased satiety, as compared to a meal without vinegar.
These studies suggest ACV may help weight loss by reducing cholesterol and fat and promoting satiety after meals.
ACV Home Remedy for Weight Loss
Apple cider vinegar is not an authentic Indian ingredient. However, it found its way into many Indian kitchens for its fruity and tangy flavour. Here are a few ways to include ACV into your everyday Indian diet.
- Dilute with Water: Drinking 1 or 2 tablespoons of apple cider vinegar diluted in water before meals will help you eat fewer carbs.
- Salad Dressing: Salads are bland but healthy. One way to make them delicious is by adding more tasty ingredients to their dressing. You can use ACV with olive oil for a tasty and healthy salad.
- To Make Crunchy Pickles: Apple cider vinegar is a popular solution for preparing crunchy pickles like cucumber pickles in the west. They are tasty and include the goodness of ACV.
- Meat Marination: Apple cider vinegar is one of the best ingredients for marination. It softens the meat and also adds a fruity, tangy flavour to the food.
- Tangy Flavour Soups: ACV can add flavour to any bland soup. If you like theTangy flavour in your soup, add some apple cider vinegar and enjoy a flavourful, healthy soup.
- Tasty Smoothies: Adding ACV into smoothies is another best way to include apple cider vinegar into the weight loss diet without compromising the taste.
Note
Apple cider vinegar is acidic. So, you cannot consume it directly with a spoon as you do with your doctor-prescribed syrups.
To keep the throat from itching and teeth enamel from corroding, it’s crucial to dilute the apple cider vinegar while consuming.
If you are using Apple cider vinegar for the first time, starting with 1 tablespoon per day is wise. You can see how it works for you and gradually improve the dosage.
Ensure that you are not taking more than 1 or 2 tablespoons of ACV per day, as consuming more than that may adversely affect your health.
How to lose weight and control obesity?
Most people blame their genes for their extra body weight. While it can be one of the reasons, genes are not the only culprits for obesity. Lack of physical activity and poor food habits also add significantly to weight gain. So, the best way to lose excess weight is to make amends to lifestyle and food habits.
- Cut on refined carbs and sugar that add to calories without offering nutrition.
- Plan a weight loss journey that leads to gradual and healthy weight loss. Quicker methods like skipping meals will only make you crave more food.
- Add all the nutrients required for healthy body functioning so that you don’t fall short of nutrition and feel hungry all the time.
- Improve metabolism by adding fibre-rich food to the diet and increasing mindful physical activity.
| Do’s | Don’ts |
| Include Complex Carbs in your diet. Eat peas, beans, legumes, nuts and vegetables. | Avoid foods with Refined Carbs like maida, bread, pastries, pasta, sweets, and soda. |
| Eat Protein-rich food sources like eggs, chicken, lean meat, fish, nuts, lentils, and dairy products. | Avoid Sugary food or drinks. |
| Add Fibre-rich foods like fruits, green vegetables, cherries, berries, Avocados, carrots, beets, broccoli, sprouts, and lentils. | Take a lesser proportion when eating vegetables with Complex Carbs like potatoes, broccoli, and carrots. |
| Increase the Unsaturated Fat intake with nuts and seeds like peanuts, almonds, pumpkin seeds, and sesame seeds. Use olive oil, peanut oil, and sesame oil for cooking. | Avoid foods with Trans Fats like baked and fried foods like cakes, cookies, pizzas, french fries, pakoras, and fried street food. |
| Exercise Regularly | Avoid excess intake of Salt. |
| Drink 3-4 litres of Water everyday. | Avoid Dehydration. |
Eat a Balanced Diet for Weight Loss
Not eating is a popular method of weight loss, but hardly effective. The human body requires food for its healthy functioning. So, when you skip meals or eat less at a particular time, you will only eat more later due to increased hunger. This will add to more weight gain.
A diet with various foods with proteins, fats, carbs, and vegetables will supply all nutrients and keep you from getting hungry until the next meal.
Proteins
Proteins help the body repair damaged cells and produce new ones. But protein is also one of the most filling foods. A study published online in 2010 shows that protein reduces hunger after a meal or lunch and promotes satiety by altering the hormones regulating appetite.
A citation suggests that the protein intake of a healthy man depends on body weight and physical activity.
Here is the amount of protein one must consume depending on these factors.
- Minimal physical activity: 1g per kg body weight
- Moderate physical activity: 1.3g per kg body weight
- Intense physical activity: 1.6g per kg body weight
Fats and Carbs
Fats and carbs are as vital as proteins for the body’s healthy functioning. Carbs are the body’s main energy source that helps with physical activity. The unsaturated fat reduces bad cholesterol. So, both are crucial to keeping you healthy and losing weight. Complex carbs sources are rich in other nutrients such as fibre and proteins. So, while the complex carbs digest slowly, you feel less hungry until the next meal. A mindful serving of these complex carbs will aid in weight loss.
Vegetables
Vegetables such as leafy greens and cucumbers are rich sources of nutrients and have fewer carbs or calories. Add a good amount of them to your meal to increase the nutrition in your diet.
Some vegetables, such as potatoes, may have complex carbs. So, ensure you are eating a smaller amount to balance the diet.
Avoid refined carbs and sugar
Refined carbs and sugars do not offer fibre, vitamins, or minerals. Hence, they are also digested faster, leading to more hunger and adding calories. Reducing refined carbs will help you get more nutrients from other food sources and avoid hunger. According to the US Food and Drug Administration, a healthy human requires 300g of carbs on a 2,000-calorie diet per day.
Physical acitvity
Physical activity is the most crucial part of weight loss. Exercising improves the metabolism and burns those extra calories.
A good diet combined with an exercise routine is the best way to achieve the perfect body weight.
BMI Chart for Men and Women
Weight loss was thought to be a mere aesthetic endeavour for many years. But thankfully, today, people understand the significance of healthy weight for a healthy life. Many of them are making conscious efforts to achieve a healthy body weight.
BMI (Body Mass Index) is a simple way to measure body fat using a person’s height and weight.
BMI = Weight (kg)/ Height (m²)
| Underweight | 18.5 kg/m² and Below |
| Normal Weight | 18.5 kg/m² to 24.9 kg/m² |
| Overweight | 25 kg/m² to 29.9 kg/m² |
| Obese | 30 kg/m² and Above |
Health Benefits of ACV
Vinegars have been used throughout history for various health benefits and treatments. Most include potassium, magnesium, calcium, phosphorus, and antioxidants. Even though the research on the health benefits of apple cider vinegar is limited and not decisive, many people swear by its benefits in reducing cholesterol, blood sugar levels, and blood pressure.
- Decreases Blood Pressure: Studies show that apple cider vinegar may lower rising blood pressure.
- Anti-Inflammatory and Antimicrobial Properties: Researchers find that ACV may have anti-inflammatory properties and act as an antimicrobial against E-coli, S. aureus and C. albicans.
- Cholesterol Reduction: A randomised clinical trial to examine ACV’s effects on body weight and serum metabolic profiles concluded that ACV, along with a restricted calorie diet, may reduce cholesterol.
- Improves Insulin Sensitivity: Studies suggest ACV may significantly improve post-meal insulin sensitivity in people with type 2 diabetes.
- Beneficial in Type 2 Diabetes: A randomised clinical trial finds that ACV consumption may benefit Type 2 diabetes patients by positively affecting glycemic indices and oxidative stress.
Nutritional Properties of ACV
Apple cider vinegar has the same nutritional components as fresh apples. However, as it requires the apples to be fermented to liquidise and extract the apple cider vinegar, the amount of nutrition will be minimal. A minute quantity of vitamins and minerals such as potassium, calcium, iron, vitamin A, and vitamin C are present in ACV. The other nutrients in ACV are calories, fats, carbs, fibre, and sugar.
Do’s
Don’ts
Include Complex Carbs in your diet. Eat peas, beans, legumes, nuts and vegetables.
Avoid foods with Refined Carbs like maida, bread, pastries, pasta, sweets, and soda.
Eat Protein-rich food sources like eggs, chicken, lean meat, fish, nuts, lentils, and dairy products.
Avoid Sugary food or drinks.
Add Fibre-rich foods like fruits, green vegetables, cherries, berries, Avocados, carrots, beets, broccoli, sprouts, and lentils.
Take a lesser proportion when eating vegetables with Complex Carbs like potatoes, broccoli, and carrots.
Increase the Unsaturated Fat intake with nuts and seeds like peanuts, almonds, pumpkin seeds, and sesame seeds. Use olive oil, peanut oil, and sesame oil for cooking.
Avoid foods with Trans Fats like baked and fried foods like cakes, cookies, pizzas, french fries, pakoras, and fried street food.
Exercise Regularly
Avoid excess intake of Salt.
Drink 3-4 litres of Water everyday.
Avoid Dehydration.
Nutrition |
Value (per 100g) |
| Energy | 22 kcal |
| Carbohydrates | 0.93 g |
| Sugar | 0.4g |
| Dietary fibre | 0 g |
| Fat | 0 g |
| Protein | 0 g |
| Calcium | 7 mg |
| Iron | 0.20 mg |
| Magnesium | 5 mg |
| Phosphorus | 8 mg |
| Potassium | 73 mg |
| Sodium | 5 mg |
| Zinc | 0.04 mg |
| Water | 93.81 g |
Source: Apple Cider Vinegar Nutrition Table from Wikipedia
Side Effects........A warning
Unfortunately, apple cider vinegar is not an all-good dietary liquid. It also has a few drawbacks, especially when consumed in excess. So, consuming 1 to 2 tablespoons of ACV per day in diluted form is only safe.
- Studies suggest that apple cider vinegar may keep you satiated for long hours as it prolongs the time of food transfer from the stomach to the small intestine. That said, this might worsen the symptoms of gastroparesis, like bloating, heartburn, and nausea.
- The acetic acid in apple cider vinegar is shown to lower fasting blood sugar in type 2 diabetes. However, consuming ACV may be complicated in the case of insulin ingestion in type 1 diabetes, as you will not know when the blood sugar levels will rise.
Acetic acid is a strong acid. Although ACV has only 5-6% of acetic acid, it can still corrode the tooth enamel when consumed without diluting. Consuming it in excess may irritate the throat and cause difficulty in swallowing.
Top Selling Apple Cider Vinegar in India
Consider your intended purpose before buying if you are looking for the best apple cider vinegar for weight loss. Depending on whether you plan to drink it diluted in water or prepare recipes, you can purchase multiple ACVs from various brands with different specifications and at different prices. The ACV from these brands may also include antioxidants in small quantities. Consider a few things before buying apple cider vinegar.
- Unfiltered apple cider vinegar may offer better nutrition than filtered one. So, look for the words like raw or unfiltered on the label.
- Ensure that the apple cider vinegar you buy is made of natural ingredients.
- Avoid buying flavoured apple cider vinegar.
- Avoid additives like artificial colours, flavours or preservatives.
- If you are pregnant or have any health condition, consult a health professional before consuming the ACV.
- Filtered ACV is also a good option if you buy an ACV for external use like skin care or hair care.
Go through the best selling apple cider vinegar in India :
Wow Life Science Organic Apple Cider Vinegar (750ml)
Wow Life Science Organic Apple Cider Vinegar is an undiluted, unpasteurised, and unfiltered ACV made by fermenting natural Himalayan apple juice. The mostly bitter tonic has notes of tangy and fruity flavours that make the drink enjoyable. Add one tablespoon of this apple cider vinegar with mother to a glass of warm water and sip it 20-30 minutes before the meals for weight loss. The price of this ACV is reasonable and comes under Rs. 500 for 750ml.
HealthVit Apple Cider Vinegar with Mother (500ml)
HealthVit Apple Cider Vinegar with Mother of Vinegar Unfiltered is prepared by fermenting the Himalayan apples to 5% acidity. This ACV is one of the popular picks among apple cider vinegar for weight loss due to its affordability. It may not taste too pleasant, but you would not hate it. You can buy 500ml of the tonic for under Rs 200 online.
AS-IT-IS Organic Apple Cider Vinegar Raw, Natural and Pure (750ml)
AS-IT-IS organic apple cider vinegar is one of the raw, unfiltered, and unpasteurised ACVs available in the market. It has no added chemicals, colours, or flavours. Due to the reasonable price, it is on our list of best apple cider vinegar for weight loss. You can buy a 750ml bottle for under Rs 400.
Dabur Himalayan Apple Cider Vinegar with Mother of Vinegar (500ml)
Dabur is one of India’s trusted brands for Ayurvedic medicines and supplements. The Dabur Himalayan Apple Cider Vinegar with Mother of Vinegar is extracted by fermenting the natural Himalayan apples. However, the popularity of this tonic is also due to the brand’s decades of history in offering tried-and-true products with sensible pricing. The 500 ml Dabur Himalayan Apple Cider Vinegar for weight loss price is under Rs 300 online.
Bragg Raw Unfiltered with the Mother of Vinegar (946ml)
A USA-based company produces Braggs Apple Cider Vinegar with the Mother. The taste of this ACV is not the best. However, the brand offers a good product for weight loss, digestive problems, or balancing pH levels. It is one of the premium and trusted products in the ACV market. The Bragg apple cider vinegar price is affordable and comes under Rs 1100.
Neuherbs Organic Apple Cider Vinegar with Mother (500ml)
Neuherbs Organic Apple Cider Vinegar with Mother is a USDA organic certified ACV made of natural apple juice. The brand maintains the quality of its vinegar by offering pure and raw vinegar with no adultering by colour, sugar, or preservatives. However, the price of this apple cider vinegar is accessible and comes under Rs 350 online.
Nutro Valley Apple Cider Vinegar Filtered (500ml)
Nutro Valley Apple Cider Vinegar filtered comes with the goodness of Himalayan apples. Unlike the ACVs listed so far, this one is filtered. So, it does not contain the mother of vinegar in it. However, it is still a good pick when you want a good apple cider vinegar for weight loss, sore throat treatment, or digestion improvement. The Nutro Valley Apple Cider Vinegar price is cost-effective and comes under Rs 200.
St. Botanica Natural Apple Cider Vinegar with Mother (500ml)
St. Botanica Natural Apple Cider Vinegar with Mother is produced by fermenting Himalayan apple juice and farm-fresh honey. While it tastes better than most vinegars, it also maintains its quality as it is prepared in GMP, ISO, and FSSAI-certified facilities. The ACV contains no added sugar, colour, or preservatives. You can buy the product for under Rs 300 online.
Healthkart Apple Cider Vinegar with mother (500 ml)
Healthkart Apple Cider Vinegar is one of the most economical ACVs in the Indian market. Yet, the brand does not compromise on the quality of the Apple cider vinegar. The fermentation process and packaging are done in FSSAI and ISO-certified facilities. The brand ensures that high-quality products are offered to its customers at a reasonable price. You can buy a Healthkart apple cider vinegar for under Rs 200 online.
DiSano Apple Cider Vinegar with Mother Vinegar
DiSano Apple Cider Vinegar with Mother Vinegar manufactured by fermenting 100% natural Himalayan apples to ensure nutrition retention. The raw, undiluted tonic needs to be diluted with water before consumption. You can buy this for under Rs 200 online.
The Verdict
The available scientific research and data suggest that apple cider vinegar may help weight loss in more than one way. But ACV is no magic potion. Gulping the dilated ACV without doing much about your food habits and physical activity might not be beneficial. So, combine the ACV intake with regular exercise and a healthy diet plan to achieve your weight loss goal more quickly.
FAQs on Apple Cider Vinegar on Weight Loss
Raw, unfiltered apple cider vinegar with mother is good for weight loss as it contains proteins, health-friendly enzymes and bacteria. They offer more nutrition than filtered ACV.
Studies suggest that apple cider vinegar may help lose weight by reducing cholesterol and fat and promoting satiety after meals.
Studies suggest that ACV combined with a good diet and exercise will reduce body weight within 12 weeks.
Yes, you can drink 1-2 tbsp of apple cider vinegar diluted in a glass of water daily for weight loss.
Studies suggest that you can lose 1-2 kgs of weight by drinking apple cider vinegar daily.
Yes, excessive apple cider vinegar intake may have side effects like sore throat, throat irritation, tooth enamel corrosion, worsened symptoms of gastroparesis, and create complications to the type of diabetes patients for insulin ingestion.