Every day it seems as though there is a new, “more effective” diet on the market. More and more celebrities endorse crazy diets each day. But do any of these diets actually work? For the vast majority, these diets do not work for weight loss. At least, not in the long term.
The problem with fad diets is that they can yield fast results that are not sustainable for a person to maintain. With a lot of these fad diets, people lose 5 lbs quickly only to gain it back within a month. If you are looking for long-lasting results, stay away from any flashy new diet.
Instead, consider the apple cider vinegar diet. The apple cider vinegar diet shows promise for having long-term weight loss results. The apple cider vinegar diet was one of the most searched diets in 2017 and has been gaining popularity with more and more celebrity endorsements. But what makes the apple cider vinegar diet different from any other fad diet?
In this guide, we explain the apple cider vinegar diet and the science behind it. Our experts explain exactly how the apple cider vinegar diet can help you lose weight and how to properly follow the diet to see your best results.
The apple cider vinegar diet can be a great way to help you lose weight when done correctly. Interested in giving the apple cider vinegar diet a try? Continue reading to find out exactly how the diet works.
What is Apple Cider Vinegar?
It is made from fermented apple cider with yeast added. First, apples are crushed or cut up to squeeze out any juice that was in the apple. Then, the yeast is added to the apple juice and the mixture ferments. This fermentation process turns the juice into alcohol, which eventually makes apple cider vinegar.
Apple cider vinegar most commonly used in salad dressings and chutneys but has actually been used medicinally for centuries. Traditionally, apple cider vinegar was used to prevent various infections and improve gut health. Both of those uses are still applicable today, but most recently it has become popular again because of its many other health benefits.
Other Benefits of Apple Cider Vinegar
Apart from weight loss, apple cider vinegar has been shown to be effective for treating a number of ailments. From skin care to relieving a sunburn, to heart health, apple cider vinegar is a versatile remedy.
Some cite apple cider vinegar as a great way to remedy an upset stomach and even prevent indigestion. Having a tablespoon of apple cider vinegar in a cup of water before eating can help you digest some otherwise hard to digest foods. Tasty greasy foods, I’m looking at you!
Apple cider vinegar is also great for acne. The antibacterial properties of apple cider vinegar help to balance out skin, cleansing it of any dirt or oil while gently exfoliating and toning your skin. It has been shown to reduce red spots and is becoming an increasingly popular home remedy for troubled skin.
What is the Apple Cider Vinegar Diet?
The apple cider vinegar is about as simple as any diet can get. The big must-do of the diet is adding apple cider vinegar into your meals about two to three times a day. For most people, it is as simple as adding one to two tablespoon of apple cider vinegar to a cup of water and drinking it before each meal.
Other ways to incorporate it include using apple cider vinegar as a salad dressing, using it as a marinade on your vegetables, and adding it into soups or stews. If you choose to use it as a salad dressing, we suggest mixing it with a bit of olive oil to add on top of a leafy green salad.
In our opinion, the most fun way to add apple cider vinegar to your diet is by pickling vegetables in it. Plenty of celebrities swear by it, and the results can speak for themselves.
But beware, if you do choose to go with the straight apple cider vinegar and water drink, then prepare yourself for a very sour sip. Our tip is to add a bit of sweetener or fruit to the water to help subside the sourness and make your drink more enjoyable.
For the best results, be sure to spread your intake of apple cider vinegar throughout the day. This will help make you feel full for much longer.
Much like with any good diet, it has to be done safely. The apple cider vinegar diet has to be done in moderation or else it can have harmful effects. Apple cider vinegar needs to be diluted for consumption so be sure never to drink it straight.
When following the apple cider vinegar diet make sure that you always mix it either with water or olive oil so that it does not have adverse effects. Consuming too much apple cider vinegar can damage the enamel on your teeth, so be careful when introducing it into your diet. It can also irritate the throat because of its acidic properties.
The Science Behind the Apple Cider Vinegar Diet
A number of studies have been done on the medicinal benefits of apple cider vinegar. However, more research needs to be done in this field. The studies that have been done have found that the diet is effective in suppressing appetite, and it benefits blood sugar levels and reduces cholesterol levels.
So, the diet seems to be effective, but how does it work? First, apple cider vinegar stimulates digestion, meaning that your metabolism speeds up. Apple cider vinegar reduces the amount of time it takes to digest the fat from your meals, so less fat is absorbed by the body.
Our experts found that in the studies looking the at the effectiveness of apple cider vinegar is largely because of the active ingredient acetic acid. Acetic acid has been proven to improve overall health and can help fight off harmful bacteria and viruses because of its purifying properties.
Acetic acid is the main component of all kinds of vinegar and is what gives them their sour taste and potent smell. Do not be alarmed, though. Although it is classified as an acid, it is a weak acid making it safe for consumption.
Acetic acid has been known to have various health benefits like reducing cholesterol levels and blood pressure, reduced blood sugar levels, and aiding in digestion. Reduced cholesterol levels and blood pressure are large indicators of overall health.
The acetic acid in apple cider vinegar has also been shown to help suppress appetite. This, of course, would aid in weight loss since a person would simply eat less food. This effect combined with the fact that acetic acid speeds up a person’s metabolism means that a person will burn the smaller number of calories that they consumed, faster.
Apple Cider Vinegar Diet and Weight Loss
Understanding the apple cider vinegar diet, it one thing, but does it work for weight loss? Various studies have shown that apple cider vinegar has a positive effect on weight loss. Studies done on rats and humans have found that the groups that followed the apple cider vinegar diet lost more weight than the groups that did not follow the diet.
One study looked at three groups, group one that consumed one tablespoon of apple cider vinegar, group two that consumed two tablespoons of apple cider vinegar, and group three that did not consume any apple cider vinegar over the course of 12 weeks.
This study found that group one lost about 2.6lbs, group two lost about 3.7lbs, and group three gained nearly one pound. Clearly, there is a positive effect that apple cider vinegar has on weight loss.
Another study found that the apple cider vinegar diet caused people to feel full faster. This is largely due to the active ingredient, acetic acid. As mentioned above, the acetic acid in apple cider vinegar works to suppress a person’s appetite, making them eat less. The net result is that the person loses weight because they are not eating as much.
When it comes down to it, the apple cider vinegar diet works for weight loss. It is an easy way to lose weight by suppressing your appetite and improving your overall health. The results are not immediate, so like many other diets, it requires some patience. Most people see results in under 12 weeks.