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If you are trying to lose weight, a jumpstart would probably be the best thing to keep you motivated. There is no such thing as an easy fix when it comes to shedding extra pounds, but by including Apple Cider Vinegar in your diet, you are bound to notice a major decrease in your weight in a short period of time.
Apple Cider Vinegar has innumerable benefits. It improves insulin sensitivity, manages symptoms of Polycystic Ovary disease, reduces cholesterol levels, kills harmful bacteria and also lowers blood pressure along with burning fat in your body.
The main active component is Acetic acid that makes up about 5-6 percent. One tablespoon of Apple Cider Vinegar contains only 3 calories and no carbs.
You need to consume about 1-2 tablespoons(15-30ml) of apple cider vinegar mixed with water, everyday for weight loss. It is ideal to divide this amount into 2-3 doses throughout the day and take it before meals.
Taking more than the recommended amount can have hazardous effects to your body, so always begin with 1 teaspoon (5 ml) a day, and see how well you tolerate it. Never consume more than 1 tablespoon (15 ml) at once as it can cause nausea and other digestive issues.
Here are 5 ways how Apple Cider Vinegar works in weight loss and helps you stay in shape:
Improves Insulin Sensitivity
Insulin is released by pancreas to transport sugar from the blood to the tissues where it can be used as energy. Experiencing raised insulin levels can eventually cause insulin resistance, which means insulin will no longer affect blood sugar adequately, resulting in high blood sugar and diabetes.
A study showed that apple cider vinegar ingestion produces a marked improvement in insulin sensitivity, up to 34 percent in people with diabetes type II or insulin resistance.
Apple cider vinegar also increases glucagon levels. While insulin promotes excess fat storage, glucagon signals the body to release fat and break it down to be used as fuel. Decreasing the ratio of insulin to glucagon, therefore helps burn fat.
Improves blood sugar
Sustaining balanced blood sugar levels is one of the most effective ways to maintain good overall health and it’s also the secret behind losing weight and consuming a balanced diet. Your blood sugar level rapidly rises and falls after a carbohydrate or sugary meal, which can lead to mood swings, headaches, shakiness and also more cravings.
Apple cider vinegar is capable of lowering blood sugar and insulin levels. When it is taken with a high-carb meal, studies prove that vinegar can significantly lower blood sugar and insulin levels after eating.
It also reduces fasting blood sugar. In a study of people with type 2 diabetes, subjects who were given apple cider vinegar with a high-protein evening snack had twice the reduction in fasting blood sugar as compared to other groups.
Hence Apple cider vinegar can help you lower the effects of sugar or high-carb meals, along with post-meal cravings and hunger.
Keeps you Full
The secret to stop those irresistible cravings from getting the best of you, lies in Apple cider vinegar. Acetic acid, the main active component of vinegar, is a known natural appetite suppressant. Apple cider vinegar helps to keep you satiated when taken before or with food. Having that feeling of fullness without increasing caloric intake is the most effective method for losing weight.
Apple cider vinegar suppresses appetite by maintaining blood sugar levels as this reduces cravings for sugar and unhealthy foods. In a study conducted, the participants who were given apple cider vinegar with their meals reported that they felt fuller and more satisfied after their meal than the others. Their blood tests also exhibited lower levels of blood glucose and insulin levels.
One study suggests that the acetate in vinegar, suppresses appetite centers in the brain, leading to reduced food intake. Another small study suggested that satiety occured because of delayed stomach emptying, leading to feelings of fullness for a prolonged period of time.
Reduces Fat Storage
Beside from weight loss by controlling blood sugar and insulin levels, Apple cider vinegar also has a remarkable effect on fat itself. By simply adding apple cider vinegar to your diet, you are also reducing the accumulation of fat.
When Apple cider vinegar stimulates digestion, it also decreases the amount of time that fats stay in your digestive tract. If fats remain longer than required during digestion, they will get absorbed and stored more.
A study was done on obese people and they were given daily doses of vinegar over a 12 week period. Not only did they show reduced belly fat but they also experienced lower waist circumference, lower blood triglycerides and weight loss. Those who consumed one tablespoon daily lost 2.6 pounds on average, while those who drank two tablespoons each day reduced almost 3.7 pounds.
Helps you Sleep
It’s true how a good laugh and a long sleep can cure anything. Having a good night’s sleep protects you from so many health problems like heart disease, reducing stress, improving memory and may even help you lose weight as well as decreasing the risk of diabetes.
Sleep deprivation decreases the level of leptin(appetite suppressing hormone) while raising ghrelin(appetite stimulating hormone), thereby increasing your caloric intake. Also the stress hormone cortisol is regulated as we sleep, so people who sleep poorly or late are likely to experience increased levels of cortisol and high stress.
A study issued in the International Journal of Obesity showed that people with increased stress and sleep deprivation were less likely to achieve a 10 pound weight loss goal. Another research revealed that individuals who sleep less than 7 hours a day are more likely to be overweight or obese.
Apple cider vinegar in water and little honey, is an ancient Greek remedy for insomnia. Though further research needs to be done, people claim it helps them get to sleep quicker and sleep much longer. Drinking apple cider vinegar to promote better sleep can also help with weight loss by reducing cortisol levels.