Are you looking for a diet plan with apple cider vinegar? If yes, then you are in the right place. Apple cider vinegar is a popular home remedy that has been consumed for centuries. It’s made from fermented apple cider and contains a number of key nutrients. This article takes a detailed look at the many benefits of using this product for weight loss.
What is the apple cider vinegar diet?
Apple cider vinegar, renowned as a centuries-old health tonic, is also dominating as a diet aid. Kerry Torrens, a nutritionist, explores whether apple cider vinegar is more than just a sour salad dressing ingredient.
What is apple cider vinegar?
It should come as no surprise that apple cider vinegar (ACV), which is derived from the French term sour wine (vin aigre), is the end result of a second fermentation of apples. In the first fermentation, the apples are mashed with yeast to turn their sugar into alcohol. In the second fermentation, acetobacter bacteria transform the alcohol into acetic acid.
Acetic acid makes up 5-6% of ACV. ACV has only a very small amount of carbohydrates, a few trace minerals, including potassium, and about 3 calories per tablespoon (15ml).
What is the apple cider vinegar diet?
The ACV diet advises consuming 1 to 2 tablespoons (15 to 30 ml) of ACV daily, diluted with water, to experience the purported weight loss advantages. The dose should be spread out over a 24-hour period, with the diluted dose possibly being taken right before meals.
To gauge your tolerance to ACV when you first introduce it, start with a smaller dose, like 1 tsp (5ml) diluted in water.
Does the form of apple cider vinegar matter?
Numerous blogs and websites assert that the unfiltered, cloudy version of ACV, sometimes known as “with the mother,” contains the key to its health benefits. Amino acids, enzymes, and helpful bacteria make up this sediment, or “mother,” but there isn’t enough proof to yet to back up the alleged health benefits.
The acetic acid concentration of ACV, according to animal research, is what actually encourages fat loss and burning, lessens fat storage, regulates hunger, and enhances blood sugar and insulin responsiveness. This suggests that additional vinegars with high acetic acid content may also offer these advantages.
How can you add apple cider vinegar to your diet?
ACV can be used to produce chutneys, pickles, and salad dressings by combining it with oil.
Get ideas from these healthy dishes if you want to start including ACV in your diet:
Who shouldn’t do the apple cider vinegar diet?
The ACV diet is not recommended for a number of people. These include people who suffer from gastroparesis, a chronic illness in which food transit time from the stomach to the small intestine is slowed down. ACV is likely to exacerbate these people’s symptoms.
All fermented foods, including vinegars, should be avoided by people with histamine intolerance.
Before beginning any new diet plan, see your doctor or other healthcare provider, especially if you are less than 18 years old, elderly, have a pre-existing medical condition, or are on medication such as diuretics, insulin, or blood sugar balancing medications.
Less is more, as is true for most things. ACV should not be used in excess of the recommended 1-2 tbsp because it may interact with prescription drugs or cause dental damage by wearing away tooth enamel. ACV, when taken undiluted and in a single dose, may make you feel sick and burn your tongue or throat.
Can the apple cider vinegar diet really help you lose weight?
This is what you should know about the popular vinegar, sold in pills and liquid, and its side effects.
It would be convenient to just inject some liquid before each meal, and presto! The liquid would magically aid in weight loss. Unfortunately, neither apple cider vinegar nor any other such liquid exists.
A byproduct of fermentation, vinegar has been connected to everything from cleaning furniture to detoxifying. Acetic acid is produced during the fermentation process of apple cider vinegar, which is frequently promoted as a health panacea with a variety of advantages, including weight loss.
What is the apple cider vinegar diet?
Because of the notion that it boosts metabolism or makes people feel fuller, the “apple cider vinegar diet,” which basically calls for consuming 1-2 tablespoons of apple cider vinegar before every meal, has gained popularity.
However, the majority of these assertions lack supporting evidence. Vinegar is not a weight loss magic drug and cannot eliminate the “effort” involved in reducing weight.
On the other hand, it probably won’t hurt to add a little vinegar to meals. Here is the skinny.
What does the science say about apple cider vinegar and weight loss?
Acetic acid’s impact on blood sugar levels has been studied most extensively in recent, trustworthy studies on apple cider vinegar. One study from 2007 found that consuming apple cider vinegar before bed was associated with lower morning “fasting” glucose levels, while another from 2013 found that consuming it before meals also reduced blood sugar in persons who had type 2 diabetes or were at risk for developing it.
Another study from 2009 found that drinking apple cider vinegar before meals appeared to lower blood glucose levels in healthy individuals without known blood sugar problems. This, however, only held true when the meal contained complex carbohydrates (the starchy kind of carbs found in vegetables, whole grains, potatoes, and beans, as opposed to simple carbs, which are basically just sugars, like refined table sugar and corn syrup).
What does all this research mean?
According to studies, vinegar can aid in the breakdown of starches, a type of carbohydrate. That might help some people lose weight over time. However, it would be a stretch to claim that consuming 1 to 2 tablespoons of apple cider vinegar before a meal would result in weight loss. Furthermore, persons taking medication should be aware that apple cider vinegar might damage tooth enamel when consumed in large doses and may impact potassium or insulin levels, according to Harvard Medical School.
What’s the bottom line?
Enjoy using apple cider vinegar as well as other vinegars! Try mixing them in with the vegetables in a salad. Vegetables are full and hydrating due to their fiber and water content, which naturally helps with digestion and weight maintenance. Additionally, vinegar has almost no calories (as compared to
What Is the Apple Cider Vinegar Diet?
We think there isn’t a single, universal strategy for leading a healthy lifestyle. Individualized eating programs that take into account the full person are necessary for success. Consult your doctor or a qualified dietitian before beginning a new eating regimen, especially if you have a pre-existing medical condition.
The apple cider vinegar diet has many variations, but it isn’t a “diet” in the conventional sense. There isn’t a list of forbidden foods, suggested menus, or timing recommendations, and the plan isn’t backed by a qualified nutritionist or reliable source (such a book or website).
Instead, you may find anecdotal accounts, blog postings, and YouTube videos about how utilizing apple cider vinegar can help people lose weight. You just need to drink some apple cider vinegar several times a day to follow the diet. Apple juice is fermented and used to make apple cider vinegar (ACV).
The list of apple cider vinegar’s alleged advantages is extensive. Some people think the beverage can reduce blood sugar, lower cholesterol, control blood pressure, and improve skin health, among other health benefits. Unfortunately, these assertions are not well supported by science.
Although some research has looked into the connection between ACV and weight loss, the findings have not been particularly compelling.
Additionally, some research suggest that excessive consumption of apple cider vinegar may be harmful.
What Experts Say
“According to science, drinking apple cider vinegar has not been shown to help with weight loss. In fact, it can actually erode your teeth due to the higher acidity, as well as cause nausea.”
What Can You Eat?
There are no approved or prohibited foods on the apple cider vinegar diet. This approach appeals to many people because you may keep up with your usual eating habits and food preferences.
Meals are not subject to calorie counting, portion management, or time constraints. The only prerequisite for following this diet is regularly consuming an apple cider vinegar beverage.
What You Need to Know
The apple cider vinegar diet has several versions. To make the beverage more pleasant, some individuals add additives like mint, ginger, cayenne, or frozen fruit, or they use sparkling water in place of tap water.
The recipe often calls for at least one tablespoon each of vinegar, lemon juice, and half to one cup of water. Some people take apple cider vinegar pills, while others choose to consume ACV by itself without any other ingredients.
Similar ratios of the beverage have been employed in studies looking into the ACV diet for weight reduction and weight management. As an illustration, test subjects in two different experiments ingested 2 tablespoons of apple cider vinegar split into two dosages of 1 tablespoon each. These studies, however, have certain size and quality restrictions.
You can get apple cider vinegar in any market or grocery store. Although it could be more difficult to acquire, some bloggers advise purchasing apple cider vinegar that states it contains the “mother.” Researchers have defined the mother as a “nontoxic slime formed of acetic acid bacteria and yeast” that can form during prolonged fermentation. If apple cider vinegar is kept for a long time after it has been opened, it could also develop.
The mother gives the vinegar a hazy appearance. Because of this, a lot of commercial ACV brands that can be purchased in stores don’t have these microorganisms. However, other people think that the mother must be present for the ACV’s health advantages to take effect. Research hasn’t supported the mother’s influence on health, though.
What to Eat
- ACV drink 2–3 times per day
- All other foods
What Not to Eat
- Nothing is restricted
When you stick to the apple cider vinegar diet, you sip the tart concoction multiple times daily. The majority of diet variations advise drinking one beverage right after waking up in the morning and another right before bed. Other diet modifications advise consuming the beverage prior to each meal.
The ACV diet does not place any limitations on what you can eat. But whenever possible, it’s a good idea to concentrate on eating sanely and ingesting nourishing, entire meals. Limiting your consumption of processed meals and added sugar can help you lose weight (regardless of whether you consume ACV).
Although the ACV diet’s duration is not specified, many of its supporters contend that consuming the beverage can be a long-term strategy for weight loss and maintenance. The safety of this strategy, however, has not been backed up by studies.
Pros and Cons
- Easy to follow
- Ingredients are inexpensive
- Requires no change to eating plan
- Doesn’t encourage healthy eating habits
- Limited scientific evidence
- Long-term consumption may cause harm
As with any diet, the apple cider vinegar diet has its drawbacks. Review the pros and cons to inform your decision about adding ACV drinks to your eating plan.
The apple cider vinegar diet does not involve any sophisticated meal plans, calorie counting, or food limits. Just incorporate the vinegar drink into your everyday schedule. Regular ACV is usually simple to find (unless you’re hunting for the “mother”), and the program is inexpensive.
Making specific item substitutions for ACV might also make your dishes healthier. For instance, replacing a creamy dressing on your salad with a modest amount of apple cider vinegar will help you reduce your calorie and fat intake. Additionally, some nutritionists advise substituting vinegar for salt when flavoring meals to reduce the intake of sodium.
The ACV diet’s major flaw is that it discourages the development of good behaviors. There are no recommendations for calorie intake, serving sizes, or eating nutritious meals. For instance, a diet strong in processed foods and apple cider vinegar may cause weight gain and other health problems. Some dietary advice can be useful for persons who want to lose weight.
It can be difficult to understand the research backing apple cider vinegar for weight loss. According to several studies, using ACV can help people lose weight and have other advantages. 5 However, practically all studies combine ACV with a dietary restriction of some kind, which is not representative of the programs that are frequently advertised online.
Apple cider vinegar use over a long period of time, especially in high doses, may be harmful to health.
Is the Apple Cider Vinegar Diet a Healthy Choice for You?
Other weight-loss plans advise using a particular beverage to speed up the process. In contrast to the apple cider vinegar diet, the majority of these programs just recommend drinking the recommended beverage.
The government dietary recommendations are a fantastic place to start when trying to lose weight because they will tell you how much and what to eat. For a healthy, balanced diet, the U.S. Department of Agriculture suggests consuming a range of nutrient-dense foods and limiting empty calories.
While there is some research investigating the potential health benefits of ACV, the evidence for them is not strong.
Potential Weight Loss
The advantages of ACV are extolled in a widely read article that was published in 2018 in the Journal of Functional Foods. The consumption of either a reduced-calorie diet or a reduced-calorie diet combined with an apple cider vinegar beverage was compared in studies on overweight and obese people. The trial participants’ appetite, body mass index (BMI), triglyceride levels, cholesterol, and abdominal fat were all decreased as a result of the diet that included ACV, according to the authors.
Body mass index (BMI) is an outdated, biased metric that ignores a number of elements, including age, gender, ethnicity, race, and body composition.
Despite being a faulty metric, BMI is still commonly employed in the medical field today since it is a rapid and affordable way to assess possible health outcomes and status.
A closer examination of the data, however, indicates that there was little difference between the two groups. For instance, during the 12-week research, the ACV group lost, on average, 8.8 pounds. The diet alone resulted in an average loss of 5 pounds for this group. Between the two groups, there was a BMI difference of just over 0.5 points. These outcomes fall short of the significant weight loss claims claimed by advocates of the ACV diet.
Similarly, the first to demonstrate the possible benefits of using ACV for weight loss was a Japanese study that was published in 2009 in Bioscience, Biotechnology, and Biochemistry. In it, 155 obese participants drank beverages containing either 1 or 2 tablespoons of apple cider vinegar or a placebo beverage that contained lactate to simulate the flavor of vinegar.
Compared to those who drank the placebo, the participants who had ACV drinks experienced a modest decrease in body weight after 12 weeks. An average of 2 pounds were lost by the group that consumed 1 tablespoon of ACV, while around 4 pounds were lost by the group that consumed 2 tablespoons. The outcomes of this study were fairly inconsequential, despite the fact that they offer potential for ACV consumption and weight loss.
ACV beverages were associated with weight loss in a 2013 trial, but it was modest in scope and the subjects were also adhering to a recommended 21-day low-calorie diet.
Blood Sugar Management
According to certain studies, apple cider vinegar may help people with diabetes maintain better glycemic control. According to a 2017 review article in Diabetes Research and Clinical Practice, vinegar may be useful for controlling blood sugar and insulin levels after meals. To establish this benefit, more research is still required, several experts caution.
Improved Skin Health
ACV supporters frequently mention better skin health and texture. Anecdotal evidence suggests that ACV can help reduce acne when used topically. However, evidence has not supported these claims, and apple cider vinegar applied topically may irritate the skin.
Consuming ACV regularly may also cause or exacerbate health problems.
There have been reports of tooth erosion after long-term ACV consumption. Enamel erosion increases the risk of cavities, gum sensitivity, and tooth breakage or discoloration.
ACV can affect the throat and digestive system when consumed in excessive doses as a drink or tablet. Undiluted vinegar use has been linked to corrosive damage to the esophagus, stomach, and intestines, which can result in symptoms like coughing, reflux, indigestion, abdominal pain, diarrhea, and black stools (a sign of gastrointestinal bleeding).
Some medical professionals have issued warnings that consuming ACV may have harmful interactions with diuretics, as well as with drugs for diabetes or cardiac diseases.
Avoid apple cider vinegar if you use specific medications or have gastrointestinal issues like gastroparesis, ulcers, a hiatal hernia, or GERD.
It’s alluring to think that consuming a powerful beverage will miraculously cause fat to burn, bloating to disappear, and weight loss to occur. But far too frequently, the research just doesn’t back up many of these statements.
The best method to reduce weight, according to experts, is to consume a balanced diet with reasonable serving sizes of tasty but healthful foods. A healthy weight can be attained and metabolism can be increased through exercise. While apple cider vinegar can be used in cooking as a seasoning or ingredient, it is unlikely to have any discernible effects on weight loss.
Remember that you may not need to follow a long-term or short-term diet, and that many diets, especially long-term ones, are ineffective. While we do not support fad diets or unhealthy weight loss techniques, we do give the information so you may make an educated choice that fits your dietary needs, genetic makeup, spending capacity, and goals.
If you want to lose weight, keep in mind that there are many different methods to pursue health and that doing so doesn’t necessarily equate to being your healthiest self. Your general health is greatly influenced by things like exercise, sleep, and other lifestyle choices. Always choose a healthy diet that complements your lifestyle.