Cutting excess weight is not just about maintaining a banging body. Sometimes it is about keeping fit and ensuring proper health. Either you want to have a banging body or stay healthy; a weight loss challenge will get you going.
There are different ways one can lose weight. However, we all want the easiest and most passive way to lose a significant amount of weight. The use of apple cider vinegar is a passive and effective way to cut down some excess weight and keep that banging body you desire.
Aside from the fact that it is passive and effective, apple cider vinegar is a natural remedy with minimal side effects. Likewise, it is cost-effective and also comes with some other health and dietary benefits. It contains compounds that make it give out essential nutrients.
There is a lot to be said about apple cider vinegar, including its immense benefit in weight loss. This article provides all the necessary information you need to know about apple cider, its uses, and preparation.
If you want to lose weight naturally, let’s embark on a profitable apple cider vinegar weight loss challenge. But before then, it is essential to learn about apple cider and how to use it for weight loss.
What is Apple Cider Vinegar?
It might be too costly to assume everyone knows what apple cider means. Some are familiar with apple cider but don’t know what the compound contains. Apple cider vinegar is a result of an extensive fermentation of apple pulp.
Apple cider vinegar is made from a combination of crushed apple and yeast. The sugar in the mix is converted to alcohol, which is further fermented to acetic acid. This entire process takes up to 3-4 weeks before complete fermentation occurs.
Apple cider vinegar is suitable for weight loss and offers various other health benefits because of its low calorie. It also burns belly fats and mitigates the rate of fat build up in the body. It contains potassium, antioxidants, and amino acids that enhance good health.
Potassium is one of the vital nutrients that often lacks in adult nutrients. The potassium content of apple cider is useful for transmitting nerve impulses, building heart health, and building healthy muscles. Likewise, it helps to prevent runny nose, brittle teeth, and hair loss in adults.
Acetic acid, which is one of the significant results of the long fermentation process, offers many health benefits to the body. The acetic acid makes up about 5-6% of the apple cider vinegar. It is useful for reducing belly fats and can kill some harmful bacteria in the body. It can also prevent toxins from causing intense harm to the body.
Apple cider vinegar contains a trace amount of malic acid with antiviral, antifungal, and antibacterial properties. It also has ash that helps to regulate and maintain the pH level of the body. This function is essential if you drink a lot of coffee and wine.
Health Benefits of Apple Cider Vinegar
The health benefits of apple cider vinegar are numerous. It has many compounds that are beneficial to the body, particularly acetic acid, amino acids, potassium, and antioxidants. Some of the verified health benefits of apple cider vinegar include;
- It helps with weight loss by enhancing fat breakdown and preventing its buildup.
- Aids digestion and helps to mitigate stomach irregularities.
- It helps with detoxification and kills some harmful bacteria in the body.
- It is useful in skin care as it helps to remove blemishes.
- It mitigates health conditions like headaches, hair loss, nausea, and diabetes.
- Improves the body’s insulin sensitivity.
- Regulates blood sugar.
- It decreases the body’s cholesterol level.
Apple Cider Vinegar for Weight Loss
Before we fully delve into the apple cider vinegar weight loss challenge, it is best to know what you want to do. You must understand how and why apple cider is useful for weight loss. Here is what you need to know about why apple cider is helpful for your weight loss challenge.
1. Regulates Blood Sugar and Insulin Level
Apple cider vinegar is a good regulator of blood sugar and body insulin. The compound mitigates the possibility of experiencing any sugar spike; hence, reducing your cravings for filling meals. Filling meals contributes to weight gain and fat buildup. Apple cider vinegar can improve the ability of the liver and muscle to assimilate sugar from the body. In summary, blood sugars are lower with a regulated intake of apple cider vinegar.
2. Suppresses Appetite
The higher your appetite, the more you want to eat. And the more you eat, the more you experience unnecessary weight gain. Consuming apple cider vinegar alongside your meal will not only make you fuller, but it will also reduce your cravings for more food.
3. Actively Detoxifies the Body
Toxins have various ways of finding their way into the body. These toxins contribute slightly to body weight; it also prevents the proper assimilation of essential nutrients. The active compounds in apple cider helps to flush out those toxins and give more room for beneficial nutrients.
4. Apple Cider Vinegar Prevents the Accumulation of Fat
Fat accumulates in the body for various reasons and in different ways. However, apple cider prevents fat build up in the body by helping you to burn fat faster. Acetic acid specifically prevents fat buildup by actively breaking down fat. It boosts the production of AMPK (5′ AMP-activated protein kinase) that helps accelerate fat burning and regulates sugar and fat production in the body.
Therefore, apple cider works in a dual direction. It helps you break down fats that are already accumulated in the body while preventing further fat accumulation.
5. Enhance Proper Digestion
Apple cider aids proper digestion and prevents stomach irregularities. The presence of malic acid, acetic acid, and ash in the compound helps the body accumulate nutrients. Aside from aiding proper digestion, it also enables you to get the best from any food you eat.
How To Use Apple Cider Vinegar for Weight loss
Now that you know how well and why apple cider vinegar can work for weight loss, it is time to start. If you are ready to embark on your apple cider vinegar weight loss challenge journey, you must learn how to take it to obtain effective results. One of the crucial things you need to note is that it is better to start slow if you are new to apple cider.
You can start with only one glass a day. Watch out for the results before stepping up to two drinks a day. It is possible to work yourself up to three cups a day, which is the maximum recommended amount.
It is true that the more you take apple cider, the better the results. However, overshooting the dosage like taking four glasses a day can hinder its usefulness and produce more harm than good.
Similarly, it is not enough to drink apple cider anyhow. Being strategic about it will help you to get even better results. There are two strategic times to take apple cider for weight loss. They are;
Take Apple Cider Vinegar Before Meals: Taking apple cider before meals is a strategic way to use apple cider, particularly if you have weight loss intentions. At this time, the compound will help you to regulate your appetite and enhance your digestion.
Take Apple Cider When You Feel Unnecessary Cravings: One of the reasons it is difficult for many people to keep up with their weight loss program is their inability to deal with their cravings. A cut of apple cider should be the answer anytime you feel these unnecessary cravings, and you are tempted to break your diet.
Besides the fact that apple cider will greatly relieve these cravings, it is also an ideal option for lunch and after dinner cravings. Keeping a bottle at work won’t be a bad idea.
How Much of Apple Cider Vinegar Will Be Effective?
Aside from employing the right strategy while taking apple cider, it is also essential to take the right quantity. Like every other compound of medical relevance, dosage, and amount of consumption is quite crucial. It is best to spread the dosage in lighter concentrations across 2-3 times a day rather than take a high concentration at a time.
The optimum quantity of apple cider vinegar useful for weight loss is 1-2 tablespoons (about 15-30ml) a day. It is also paramount to mix it with the appropriate quantity of water.
If you are a beginner or are just about to join this apple cider vinegar weight loss challenge, it is best to go stepwise. Don’t jump to the peak!
You can start with one tablespoon mixed with one glass of water. You can proceed to take two cups of the same concentration twice a day. By the time you get used to it, you can increase it to two tablespoons for one glass of water, twice a day. However, if you intend to maintain a steady dose of three cups a day, it is best to keep it at one tablespoon per cup.
It is essential to know there are different strokes for different folks. Individual bodies react in unique ways to other compounds. Hence, it is necessary to pay attention to how your body responds to each concentration of apple cider vinegar. This measure is one reason why it is essential to start using apple cider in a stepwise manner.
Similarly, taking too high a concentration isn’t advisable because it can cause more harm than good. Likewise, taking too much-concentrated apple cider at a time can cause nausea. We will look at some side effects of overdosing apple cider in the latter part of this article.
Improving the Results of Apple Cider Vinegar for Weight Loss
There is no doubt about the effectiveness of apple cider vinegar for weight loss. However, there are ways you can enhance these results and get the best out of the compound. If you are using apple cider for weight loss, the tips below will help you get the best result.
- Combine apple cider vinegar with foods that are rich in protein. High proteinous foods have a positive effect on fullness, metabolism, and digestion. Some protein-rich foods include fish, eggs, meat, pork, and even whey protein.
- Adding slight workouts and exercises will also help you to get the best results from apple cider.
- Ensure proper diet, eat healthily, and avoid the intake of high calories foods.
- Ensure hygienic practices and stay away from anything that might hinder your weight loss journey.
How To Make Apple Cider Vinegar
One exciting fact about apple cider vinegar is that you don’t have to break the bank to get it. Aside from buying an already made and packaged bottle, you can always make yours. There is nothing to worry about when it comes to making apple cider yourself. You don’t need any particular skill or technique; neither do you need any special equipment.
However, you need to understand that there are different types of apple cider vinegar recipes, and it is better to identify the one that works best for you. Below are some efficient apple cider recipes that work well for weight loss.
1. Green Tea Apple Cider Vinegar
Almost everyone knows how great green tea works for weight loss. Combining it with another useful compound like apple cider will undoubtedly work like magic. However, it is best to learn how to mix it for effective results.
Ingredients
- One tablespoon of quality apple cider vinegar
- One cup of green tea
- Quality, unpasteurized honey to taste
Start by preparing your green tea, but remember to let it cool before adding your apple cider. Adding hot water to apple cider can kill off some ingredients and reduce its effectiveness.
2. Lemon Water Apple Cider Vinegar
Lemon water on its own has immense health benefits. Aside from its effectiveness for weight loss, it also supports the immune system because of its high vitamin C content. Therefore, the lemon water and apple cider recipe is effective for weight loss and offers several other health benefits.
Ingredients
- One glass of water
- Raw, unpasteurized honey to taste
- One tablespoon of quality apple cider vinegar
- One tablespoon of quality lemon water
- One tablespoon of ground cinnamon
The essence of ground cinnamon in this recipe is to provide a little digestive support. A bottle of this recipe will help you with your weight loss journey and even more.
3. Pure Apple Cider Vinegar
Pure apple cider makes things easier and relatively simple. Undiluted apple cider is different from every other mix because you won’t have to include any other ingredient. The benefit of this is that it makes it easy for you to monitor your concentration. Simultaneously, the downside is that you won’t have the luxury of benefiting from the health benefits that other ingredients add to the mix.
Ingredients
- One to two tablespoons of quality apple cider vinegar
- 8oz (One glass) of water
Do a soft mix, and you are good to go! Some individuals even consider apple cider as the best, despite its simple ingredients.
4. Honey Apple Cider
Honey apple cider and pure apple cider are almost the same. The only difference between the two is the inclusion of honey. If you have any problems with apple cider’s taste, the addition of apple cider will help you blend it up.
Ingredients
- One to two tablespoons of quality apple cider vinegar
- 8oz (One glass) of warm water
- One to two tablespoons of quality unpasteurized honey
All you need is a proper mix, and you are good to go!
5. Ginger Apple Cider Vinegar
Ginger is one of the most common herbal plants. Ginger alone has many health benefits, and it works well in combination with apple cider for weight loss. If you are a fan of ginger drinks, this is for you.
Ingredients
- One tablespoon of powdered ginger
- One to two tablespoons of quality apple cider vinegar
- One glass of warm water
You don’t have to do anything special once the ingredients are complete. Mix and enjoy!
6. Garlic and Apple Cider Vinegar
Garlic is another compound like ginger. It also adds immense health benefits to the mix and offers another quality option. If you are a fan of garlic or you would like to vary your apple cider options, you can consider apple cider and garlic.
Ingredients
- One tablespoon of powdered garlic
- One to two tablespoons of quality apple cider
- One glass of warm water
Mix thoroughly and enjoy the mix.
How To Go About Apple Cider Vinegar Weight Loss Challenge
Now that you have all you need to know about apple cider for weight loss, the next step is picking a convenient point to start. Follow the steps below to begin your weight loss journey in the most convenient way possible.
- Start by setting a time frame. You can go on a 30 days challenge or 15 days challenge.
- Next, pick your preferred concentration. It would be best if it’s regular. For instance, one tablespoon in a glass of water twice a day for 30 days. Or two tablespoons of apple cider in a glass of water once a day for 30 days.
- Monitor the progress and pay attention to your body’s response.
- You can vary the apple cider’s taste by alternating the recipes, but keep the concentration intact.
However, it is essential to know that this process is flexible. Choose what works best and what is most comfortable for you.
Side Effects of Apple Cider Vinegar
Don’t be surprised to know that apple cider vinegar can have some side effects, especially when abused. Like every other compound of medical importance, regulation is essential. Some of the notable side effects of apple cider include;
- Apple cider is highly acidic. Therefore, excessive usage can irritate your throat and stomach.
- Excessive consumption of apple cider can delay stomach emptying.
- Some digestive side effects like reduced intake of essential calories.
- Erosion of tooth enamel.
- Bone loss and reduced level of body potassium.
- Drug interactions. Apple cider can interact with certain drugs to give adverse effects. It can react with medications like diabetes medication, some diuretic drugs, and Digoxin (Lanoxin). It is best to speak to your doctor before using apple cider if placed under any medication.
However, it is essential to be aware that most side effects of apple cider result from its abuse and excessive intake. Proper regulation of apple cider for weight loss will save you from most (if not all) the potential side effects.
Frequently Asked Questions About Apple Cider Vinegar for Weight Loss
This article might leave you with some questions, considering many individuals’ desire to lose weight. We will leave no stone unturned. Below are some of the frequently asked questions about apple cider vinegar.
Can you lose weight by drinking apple cider before bed?
In short, drinking apple cider at any time of the day will work for weight loss. However, drinking it at some specific time will enhance the result and help it work better. Consider taking it before a meal for a more effective outcome.
Can you lose weight by just taking apple cider vinegar?
Apple cider has elements that can help you burn fat, lower appetite, and reduce calorie intake, leading to weight loss. However, you can boost the result by supporting it with slight workouts, eating healthy, and maintaining a proper diet.
Do I have to refrigerate apple cider before using it?
No! There is no need to refrigerate your apple cider before taking it. All you need to do is keep it away from direct sunlight.
Can individuals with gluten intolerance and nut allergies use apple cider for weight loss?
Of course, apple cider is entirely safe for individuals in this category.
A Final Word from Wellness Nova
That’s it! Now you know how to use apple cider for weight loss and how to embark on your apple cider vinegar weight loss challenge. Don’t forget to regulate apple cider, as most side effects come from excessive consumption. Don’t forget to keep track of other health benefits of apple cider as well.
