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How Apple Cider Vinegar and Weight Loss are Linked?

Apple cider vinegar has been connected to weight loss for many years when taken alongside a healthy diet. But how can you incorporate it into your ketogenic diet plan?

It’s not sufficient to cut out virtually every last carb from your diet and fill up on fats. Hence, people are consuming apple cider vinegar to boost their fat-burning potential.

The analysis shows that apple cider vinegar boosts ketosis. It is a metabolic state your body experiences when it burns fat for fuel in the loss of glucose from carbs.

Various studies have revealed that the Keto diet can lower blood sugar and insulin levels, boost metabolism, and burn fat. All of these contribute to weight loss.

Boosting your metabolism not only helps you burn more calories throughout the day. It can also assist you to burn more calories at rest.

Meanwhile, ACV can be fused into your diet by using it as an ingredient or adding a small amount to water daily. You should not consume it in concentrated form as it is a strong acid and can harm the tooth enamel.

It is so widespread because around 15ml of apple cider vinegar holds about three calories and virtually no carbs. This makes ACV ideal for those who are following the keto diet.

So should you begin supplementing your keto fat bombs with a shot of ACV?

First: Why is this even a thing?

Both the keto diet and ACV trends profess to affect fat-burning. The keto diet does because you’re deemed to cut carbs and load up on fats to go into a ketosis state.

Apple cider vinegar’s connection to fat-burning, however, isn’t entirely so reliable. A 2009 Agricultural and Food Chemistry study revealed that vinegar did turn on fat-burning genes on a cellular level. However, this is only evident in mice.

Another study published in the Bioscience, Biotechnology, and Biochemistry journal revealed that taking 15 milliliters of apple cider vinegar per day for three months moderately lessened body weight and belly fat in 175 obese Japanese adults.

Still, those outcomes were not absolute, and more research needs to be done. It’s also kind of skeptical to swallow ACV on the keto diet. That’s because it is made of apples, which aren’t permitted in the Keto diet.

How is apple cider vinegar different from other vinegar?

One of the essential qualities of vinegar is its acetic acid content, and of all vinegar, apple cider vinegar carries the most.

Ordinary white vinegar is simply a diluted form of acetic acid. It is often measured up about 5%. This explains why different kinds of vinegar (with lower amounts of acetic acid) are not nutritionally effective.

The magic of acetic acid occurs when it is distilled during the vinegar fermentation method.

In apple cider vinegar, this is a rather long phase in which sugars are also processed. Apple cider vinegar is nutritionally potent because it carries little sugar and few carbs due to fermentation.

What does Acetic Acid do to your body?

Acetic acid is known to aid with numerous bodily functions. It promotes healthy cholesterol levels, cardiovascular rhythms, develops memory, detox the body, and boosts physical recovery.

One research found that taking two tablespoons of apple cider vinegar before bed reduced blood sugar levels in people with type 2 diabetes by up to 6 percent the next morning.

Acetic Acid and the Ketogenic diet

Researchers going back as far as the 1940s show that acetic acid possesses ketogenic qualities in fasting lab animals. Now, new research associates acetic acid and ketosis with mitochondrial (cellular) health.

The conjecture here is that when you’ve achieved ketosis, apple cider vinegar raises the number of mitochondria in your cells. This is made possible by stimulating a particular metabolic pathway named PGC-1 alpha.

This indicates that by adding apple cider vinegar to your diet after you’ve reached ketosis, you can develop your mitochondrial efficiency. This means your body creates more cellular energy, improving energy levels, and promoting keto clarity.

Apple cider vinegar boosts ketosis, which is ultra-important for all you keto fans out there, who intake tons of fat in your diet.

Go for the best ACV on the shelf

So, how do you get your hands on the most desirable bottle of apple cider vinegar? Look for the cloudiest, murkiest mixture you can find.

There’s a nutritional name for these cobweb-like substances floating in your vinegar – the “mother.” It is made of protein strands of healthy enzymes and probiotic bacteria produced during the fermentation process.

Get your daily dose of ACV

Some evidence recommends that drinking a small amount in the evening before bed can help lower morning blood sugars.

This can help you lose some weight, but if you want to boost weight loss results, it is recommended to drink it before meals throughout the day.

Usually, it is said that when taken before a carb-heavy meal, the vinegar can help to slow the rate of the stomach emptying. It can also prevent significant sugar spikes.

The shot-glass approach isn’t approved because it can damage the enamel on teeth. It is also bad for your throat and stomach.

Luckily, there are other means to up to apple cider vinegar intake.

Add apple cider vinegar to a cup of warm water (2-10 oz) and swallow it like a tonic or tea. Feel free to add lemon, ginger, cinnamon, or turmeric to give your drink a little flavor.

You can also mix around 15ml of the condiment into the water and drinking it about 15 minutes before every meal. This will help to subdue appetite.

5 Apple Cider Recipes You Need in Your Life

Apple Cider Vinegar And Cinnamon

Ingredients

  • 1 teaspoon apple cider vinegar
  • 1/2 teaspoon Ceylon cinnamon powder
  • 1 cup of water

How to Prepare

  1. Add the cinnamon powder to water and boil it.
  2. Let it cool. Add apple cider vinegar.
  3. Stir well and drink.

Why This Works

Apple cider vinegar cannot be drunk raw because of its strong and unpleasant taste. Cinnamon adds a nice and sweet flavor to the drink.

It also lowers blood sugar levels, reduces the risk of heart disease, and has many other powerful benefits that make it an irreplaceable part of anyone’s diet.

Apple Cider Vinegar And Fenugreek Seeds

Ingredients

  • 1 teaspoon apple cider vinegar
  • 2 teaspoons fenugreek seeds
  • 1 cup of water

How to Prepare

  1. Soak the fenugreek seeds overnight in a cup of water.
  2. In the morning, add apple cider vinegar to the fenugreek water.
  3. Stir well and drink.

Why This Works

Fenugreek seeds raised metabolism and enhanced insulin sensitivity in rat studies.

Apple cider vinegar and fenugreek seeds present a great combination when it comes to losing weight. Moreover, the sweet-bitter taste of fenugreek seeds helps produce the ACV’s acidic taste a notch down.

Apple Cider Vinegar And Green Tea

Ingredients

  • 1 teaspoon apple cider vinegar
  • 1 teaspoon green tea leaves
  • 1 teaspoon honey
  • 1 cup of water

How to Prepare

  1. Heat the cup of water until it just starts to boil.
  2. Remove the pot from the flame and add the green tea leaves. Close the lid and let it steep for 3 minutes.
  3. Strain the tea into a cup and add the apple cider vinegar.
  4. Add a teaspoon of honey.
  5. Stir well and drink.

Why This Works

Green tea is rich in antioxidants that help lowers the toxin levels in the body. It also enables you to relax and promotes digestion and immunity.

Apple cider vinegar with green tea and honey is the perfect recipe to subdue your appetite and lose weight.

Apple Cider Vinegar Salad Dressing

Ingredients

  • 2 teaspoons apple cider vinegar
  • 4 teaspoons extra virgin olive oil
  • 1 teaspoon Dijon mustard
  • ½ teaspoon lemon zest
  • ¼ teaspoon freshly ground black pepper
  • 1 tablespoon chopped fresh herbs
  • Salt to taste

How to Prepare

  1. Toss all the ingredients into a glass jar. Shake it well.
  2. Drizzle it all over a healthy and crunchy salad.

Why This Works

Salad dressing holds a lot of invisible calories in the form of sugar, salt, and mayonnaise. Try this light dressing, which is pleasant, heart-friendly, and promotes fat loss.

You can add it to chicken, vegetables, mushrooms, tuna, or egg salad. You can also use it as a marinade.

Apple Cider Vinegar Healthy Snack Smoothie

Ingredients

  • 1 teaspoon apple cider vinegar
  • 1/2 cup pomegranate
  • 1 teaspoon chopped apricot
  • A bunch of baby spinach

How to Prepare

  1. Whiz all the ingredients.
  2. Pour into a glass and drink it.

Why This Works

Fruits and veggies are excellent sources of vitamins, minerals, and good carbs. They can also help reduce inflammation, boost immunity, and improve bowel movement.

If you want to snack, snack healthy. Add ACV to your smoothie to accelerate weight loss.

How Does Apple Cider Vinegar Taste?

Because of its acid content, ACV tastes sour and vinegary. It has a rancid odor, and one of the major stumbling obstacles for people, initially, is the strong flavor of ACV.

However, slowly, it will become a portion of your healthy lifestyle, and you will drink it without blinking your eyes.

Apart from consuming apple cider vinegar as a concentrated liquid, there are apple cider (ACV) pills accessible on the market. Should you take them? Find out in the next section.

Should You Take Apple Cider Vinegar Pills For Weight Loss?

Always ask a doctor or dietitian before ingesting any pills or supplements.

Apple cider vinegar is an acquired taste, with many people shunning it and even giving it up altogether because they can’t take its intense flavor. Capsules give an alternative as you get all the benefits of the vinegar without the pungent taste.

However, they can be quite tricky with the amount of vinegar included in them. Always guarantee that you check the composition listed on the label.

Tips and Precautions

  • Organic, natural ACV is the best choice available. Always go for it over the processed varieties.
  • If you are taking ACV capsules or pills, check the consistency. Some medications are adjusted and have microscopic traces of ACV, which lessen its benefits.
  • Drinking excessive amounts of apple cider vinegar can contribute to hypokalemia. This implies your body is low in potassium, and this can lead to osteoporosis. It also impairs bone health by decreasing bone density. If you have osteoporosis, stay away from ACV.
  • Always ask your doctor before starting any new diet regimen. If your doctor has guided diuretics or medications for diabetes or heart disease, make sure to check if ACV will interact with any of them.
  • Drink ACV only after diluting with water. It has high acidic content, and mixing it with other liquids could damage the enamel on your teeth.
  • The recommended dosages will range from person to person. Make sure to check with your doctor or dietitian to see what runs for you.
  • Aerobic exercises supplement the weight loss outcomes of ACV and help improve your overall health.
  • If you drink the vinegar raw, i.e., undiluted, it can lead to an upset stomach, nausea, indigestion, and heartburn. The same employs consuming it in pill form, with additional symptoms of vomiting and a sore throat.

Can Drinking ACV on Keto Help Lose More Weight?

To be honest, the science isn’t there. But even if it were, ACV’s impacts on fat-burning would likely be pretty frustrating.

The overall impact is seemingly minimal, and it’s not the best focus. You can probably have the same result 50 times over if you go on a brisk walk.

Still, it’s not certainly a bad thing to add some apple cider vinegar to your diet. What’s important is that you match it with food instead of taking straight shots or diluting it in water.

Raw, unpasteurized ACV is fermented and carries probiotics, which we know has benefits, like developed gut health.

Final Thoughts

Following a Keto diet implies that your carbohydrate consumption is usually reduced to 50 grams a day.

Fats should substitute most of the cut carbs and deliver approximately 70 percent of your total calorie consumption.

This makes apple cider vinegar the ideal addition to a ketogenic diet. That’s because it carries virtually no calories or carbohydrates, so you will not have to track it.

Keto-friendly food covers eggs, poultry, fatty fish, meat, full-fat dairy, full-fat cheese, nuts, and avocados. These foods are all high in fat and low in carbohydrates.

You can also add apple cider vinegar onto meals, and around one to two tablespoons goes a long way on meats and vegetables, and it won’t have a powerful flavor.

It can create an excellent marinade base while also giving your body weight loss benefits.

ACV has no equal tool to combat weight loss, enhance your immunity, and enhance your overall health. Pair it with the 8-hour diet or intermittent fasting, and you may begin seeing results soon.

Make sure to make ACV a part of your diet after discussing it with your doctor and dietitian.