The Apple Cider Vinegar Diet: Can It Help You Lose Weight?
Image Credit: ACV diet is getting very popular | Unsplash

Apple Cider Vinegar – this vinegar made by a second fermentation of apples has become something of a staple in many health-conscious households. Some people hate the taste, while others tout its health benefits. There is now an apple cider vinegar diet, which involves adding a small amount of apple cider vinegar to your daily diet. This is said to help reduce appetite, increase metabolism, and enhance fat burning. Is this claim legitimate? Let’s find out.  

What the Apple Cider Vinegar diet is all about and the science behind it 

Apple cider vinegar is made by fermenting apple juice with yeast and bacteria. The resulting liquid contains acetic acid, which gives apple cider vinegar (ACV) its strong smell and taste. Around 5-6% of ACV is acetic acid. ACV contains very few carbs, has some trace minerals like potassium, and a tablespoon (15 ml) of this liquid adds just three calories to our diet.  

Apple cider vinegar’s effects on fat burning and weight loss are still being studied, but studies on animals indicate that acetic acid may help reduce fat storage, manage appetite, improve blood glucose levels, and improve insulin response in the body. There are generally two versions of this "diet" discussed more frequently: one recommends taking 1-2 spoons of ACV before each meal; the other recommends drinking it in the morning and at night before bed. There are variations for taste as well. For instance, it’s pretty common to add one tablespoon of ACV and one tablespoon of lemon juice to half a cup of water.

Understanding Macronutrients in the Apple Cider Vinegar diet 

The apple cider vinegar diet is not a traditional "diet" in the sense that it doesn't restrict calories or eliminate certain food groups. Instead, it involves adding a small amount of apple cider vinegar to your daily diet to promote weight loss. 

When following the apple cider vinegar diet, it's important to focus on consuming a balanced diet that includes all macronutrients: carbohydrates, protein, and fat. Each macronutrient plays a different role in the body and is essential for overall health.

How the Apple Cider Vinegar diet helps with weight loss 

  • The results of research on ACV’s efficacy are still awaited. Research suggests vinegar can help break down carbohydrates, specifically starches. Over time, that may contribute to weight loss for some people. However, adding a bit of ACV to your day won’t hurt either.  
  • It may help reduce appetite by increasing feelings of fullness. This can lead to a reduction in overall calorie intake, which is essential for weight loss. 
  • Apple cider vinegar may enhance fat burning by increasing the amount of fat your body uses for energy. This can lead to a reduction in body fat over time. 
  • Studies on people with type 2 diabetes who were on a diet of complex carbs showed improved fasting blood glucose after taking ACV. Decreased blood sugar levels lead to lower insulin levels, thereby leading to weight loss.  
  • It's important to note that the weight loss benefits of the apple cider vinegar diet are modest and may vary from person to person. The ACV diet should be combined with healthy meals and an exercise routine for optimal results.

How to follow the Apple Cider Vinegar diet 

Picture credits | Unsplash

 

To follow the apple cider vinegar diet, simply add 1-2 tablespoons of apple cider vinegar to a glass of water and drink it before meals. You can also add apple cider vinegar to salad dressings, marinades, and other recipes. 

ACV is not a magic potion. You still have to consume a balanced diet that includes all macronutrients and generous portions of fruits, vegetables, whole grains, lean protein, and healthy fats.  It's also important to stay hydrated by drinking plenty of water throughout the day. Aim for at least 8–10 glasses of water per day to help flush toxins from your body and keep you feeling full.

Common Mistakes to Avoid while on the Apple Cider Vinegar diet 

While the apple cider vinegar diet can be a natural and effective way to promote weight loss, there are some common mistakes to avoid.  

It's important not to consume too much apple cider vinegar, as this can lead to digestive issues like nausea and diarrhea. Stick to 1-2 tablespoons per day, diluted in water or other foods. Too much ACV can also erode tooth enamel.  

Don’t abandon the basics. Focus on consuming a balanced diet that includes all macronutrients. Avoid diets that eliminate entire food groups or restrict calories too severely, as these can be unsustainable and lead to nutrient deficiencies. 

Not listening to your body is a mistake. If you're feeling overly hungry or fatigued, it may be a sign that you need to adjust your diet or exercise routine. Consult with a physician if you have any concerns. 

How to Track Your Progress in Weight loss 

Tracking your progress can be a helpful way to stay motivated and monitor your weight loss journey. There are many ways to track your progress, including regularly weighing yourself, taking measurements of your body, and keeping a food diary. Maintaining a food diary can be a helpful way to stay accountable and monitor your calorie intake.

Tips to Manage Hunger and Cravings while on this diet 

Since this diet has no food restrictions, any hunger or cravings you experience are most likely normal. Stick to eating a balanced diet of nutrient-dense whole foods and healthy snacks, and you should be fine.

Does ACV help with weight loss? There’s no evidence to back up the claim yet. But studies have reported reduced appetite, reduced fat storage, and improved blood glucose upon addition of ACV to a balanced daily routine. There’s no real diet plan to follow here, so your food habits determine your weight loss results.