Does Apple Cider Vinegar really help you lose weight?
Quick help against headaches and diarrhea: Apple cider vinegar is a popular home remedy. But he can do even more: drinking apple cider vinegar should also help you lose weight!
Apple Cider Vinegar should be THE all-rounder par excellence: It should be healthy, lower blood sugar levels, stimulate digestion and metabolism, provide beautiful skin and hair Last but not least, the acidic drink should also help you lose weight. How can this be? Because apple cider vinegar supposedly has a filling effect and boosts fat burning.
Does apple cider vinegar help you lose weight?
Apple cider vinegar is considered a power drink, which should melt the pounds. He is also said to be rich in vitamins and minerals. Is that correct?
So it’s not surprising that more and more people are focusing on this miraculous home remedy and do not want to miss their daily glass of apple cider vinegar in the morning. After the famous school from apple juice and sparkling water from our childhood so now apple cider vinegar? Of course, we have always been told how healthy apples are. Apple cider vinegar cannot be unhealthy. But what is really behind it? Does apple cider vinegar actually help to make the pound tumble?
Remove with apple cider vinegar: How to mix the potion
If you want to lose weight with apple cider vinegar, you should drink a glass of water with apple cider vinegar well 15 minutes before each meal.
It would be nice already: Every day before or with meals a spoonful of apple cider vinegar diluted with water – and the pounds melt away. Apple’s appetite has been celebrated as an appetite suppressant for some time now. In addition, he should also have a good effect on the blood sugar levels, positively influence the intestinal flora and refine the appearance of the skin. On the shelves of drugstores, apple cider vinegar is also found as a dietary supplement – in the form of capsules, tablets or powder. These should be about “increase fat loss”. As an important ingredient “for healthy metabolism” they are also touted.
Many promises for a portion of fairly simple food. For cider vinegar is allowed to ferment first cider. With the addition of acetic acid bacteria, the resulting alcohol is then converted into vinegar. Organic manufacturers often refrain from filtering the vinegar, so it is naturally cloudy. Pasteurization, ie Short-term heating up to 75 degrees, is also often eliminated in organic produce. “Heat-sensitive vitamins are retained,” says Silke Schwartau, nutrition expert of the consumer center Hamburg.
Apple Cider Vinegar Recipe: The recipe is quite simple
Simply pour tap water into a glass and stir in two to three teaspoons of apple cider vinegar.
Important: never drink apple cider vinegar pure! Diluted, the acidic drink is much easier to digest for the throat, stomach & Co.
The mixture is drunk in small sips. Then you should be less hungry, so eat less. In addition, the calories are faster burned by the body and not stored.
What makes apple cider vinegar so healthy?
Apple cider vinegar is made from cider and contains fibers as well as a wide range of vitamins, minerals and trace elements as well as petrochemicals. Who regularly drinks apple cider vinegar, therefore, his body to some valuable nutrients – but less than the consumption of fresh apples. In addition, this vinegar is also used as a home remedy for healthy weight loss.
Nutrition and sports
In addition to taking the apple cider vinegar drink is a low-calorie mixed diet is announced, with a maximum of 1,200 to 1,400 kcal a day allowed. There are three meals a day – sometimes the plan also allows two snacks.
We recommend low-fat foods such as vegetables, fruits and whole grains. The best dishes are also prepared with apple cider vinegar.
Depending on the diet, this diet is supplemented by various fitness exercises.
Duration and goal of the diet
How long the diet lasts depends on how much you want to lose weight. Often it is said that to achieve a long-term effect, the diet should last at least four weeks. But who wants to lose weight can also carry the diet for a shorter period. A weight loss of about one to two kilograms per week is desired.
The apple cider vinegar diet is therefore not a lightning diet: the diet goal, in addition to the gentle weight loss and the detoxification of the body, above all, a learning effect: Through the diet, one should learn to eat a healthy diet of healthy food permanently. Nutritional change is important to prevent a yo-yo effect.
Fasting with the apple cider vinegar cure
In addition to the described apple cider vinegar diet, there is also the apple cider vinegar cure. This is a fasting cure where only apple cider vinegar drinks, tea and water are allowed to be taken.
As with all zero diets, it is advisable to never perform such a regimen without medical supervision to rule out deficiencies and damage to the heart and circulation.
Ample vitamins and minerals? None
However, it remains questionable whether that really makes a big difference. Because apple cider vinegar is by no means, as often advertised, a true miracle elixir of vitamins, essential minerals and trace elements. Assuming an apple vinegar drink, consisting of a glass of water, two teaspoons of apple cider vinegar and 1 to 2 teaspoons of honey, this contains no vitamin C, 0.9 micrograms of beta-carotene and 10 milligrams of potassium and 2 milligrams of magnesium. For comparison: In a 0.2 liter glass of apple juice stuck about 2 milligrams of vitamin C, 200 milligrams of potassium, 10 milligrams of magnesium, 90 micrograms of beta carotene – so much more of everything. “Vitamins, minerals or phytochemicals – in terms of quantity this is manageable with apple cider vinegar”, says Silke Restemeyer of the GermanSociety for Nutrition (DGE). “Especially when only one or two teaspoons are dissolved in a glass of water.” Power Trunk? None.
Its glory as a dietician and appetite suppressant owes apple cider vinegar mainly a study that is used in this context like. 155 overweight Japanese was divided randomly into three groups. They all had a similar weight, a similar BMI and a similar hip circumference. For 12 weeks, they consumed 500 milliliters of a drink daily containing either 15 milliliters (about one tablespoon), 30 milliliters or no vinegar. For their investigation, the researchers used apple cider vinegar.
The fewest promises are scientifically proven
In fact, it is unclear how exactly vinegar should help to lose weight. So it could be that some vinegar strength – and thus carbohydrates – in the body is not broken down so quickly. Which in turn dampens the blood sugar increase after eating. Renewed hunger attacks can be prevented, some researchers are convinced. Others attribute the appetite-suppressing effect to the fact that vinegar, although diluted in water, causes nausea and spoils the appetite for food. As an appetite suppressant vinegar is therefore not recommended, they conclude.
“The numerous healing effects that are attributed to vinegar, are scientifically not proven,” says Silke Restemeyer of the DGE. The only exception: “The slightly antibacterial effect of vinegar, which is attributed to the acid.” Restemeyer therefore advises not to put too high hopes in vinegar as a slimming aid. “Whoever believes that one, two teaspoons of vinegar melt the pounds, is wrong.” Losing weight with vinegar – that does not work. “It is necessary to change your diet in the long term and to move sufficiently.”
That some people still improve their weight through apple cider vinegar diets, the nutritional attributes more to the calorie restriction of such diets. “If I consume fewer calories than I consume, the pounds will of course tumble, but it has nothing to do with apple cider vinegar.” That’s a glass of water with one, two teaspoons of vinegar may dampen the appetite in some, Restemeyer is also not surprising. “It is also recommended to drink a glass of water before a meal, so that the stomach is already filled.” She advises against apple cider vinegar or powder: “Such supplements are unnecessary, it is enough to eat a balanced and varied diet.”
Also Silke Schwartau, nutrition expert of the consumer center Hamburg, emphasizes that consumers can save the money for such products. There is no proof for the effect promised in advertising. Processes such as heating or evaporation would also destroy the ingredients in the vinegar, such as vitamins, minerals, enzymes or bacteria. “That apple cider vinegar has a digestive, cleansing or detoxifying effect is also unproven,” says Schwartau. “Losing weight can not be alone.” The European Food Authority also sees it that way.
The good news for those who want to lose weight: many calories do not have apple cider vinegar. And: Provided the vinegar is taken diluted, at least it usually does not hurt. “However, everyone should be careful, who already have a sensitive stomach or problems with heartburn,” says Restemeyer of the DGE. “The acid, which is also contained in the vinegar, is then not well tolerated.” This is also pointed out by Schwartau. “If you notice that your stomach is not feeling well, you should stop it.” Who takes the acid in too high concentration, may also harm the teeth. For example, Dutch researchers report a 15-year-old who had drunk a glass of apple cider vinegar every day and had significantly added to his enamel.
After 12 weeks, the participants in the vinegar groups had lost weight – between one and two kilograms. Although the weight loss is very low, but he could already on overweight-related sequelae – such as diabetes – have a favorable effect, write the authors. Taking vinegar daily could be useful for reducing obesity, so be careful.
Apple cider vinegar is considered a power drink, which should help you lose weight. To be sure, some researchers attribute such an effect, albeit a small one, to it. However, it is unclear how apple cider vinegar could contribute to the pounds melting. Therefore, most nutritional experts are not satisfied with these approaches. Like many other healing effects of vinegar, these are not proven, they emphasize. Even if the idea is nice: Only one, two teaspoons of vinegar dissolved in water cannot be removed. To permanently lose pounds, it is necessary to change the diet in the long term and to move sufficiently. The money for apple cider vinegar capsules, tablets or powder can save consumers completely: These supplements are superfluous, their promises not proven.
This is how the apple cider vinegar diet works
Not only is it advisable to drink a glass of vinegar water before every meal, but also apple cider vinegar for apple cider vinegar and weight loss. These are classic crash diets, where a maximum of 1000 to 1200 kcal a day may be eaten. There is also a glass of apple vinegar water before every meal – but pure, without honey.
Critically questioned: What does apple cider vinegar really do when it comes to losing weight?
It would be so straightforward and easy to simply drink a glass of water with apple cider vinegar before eating and losing weight suddenly works. Unfortunately, this is not confirmed scientifically, so the nutrition experts from the German Nutrition Society (DGE). You may actually eat a little less afterwards, but the metabolism and fat burning are not stimulated by drinking the vinegar water.
After all, who undergoes one or two weeks of apple cider vinegar diet, will probably lose weight. This is not so much the vinegar, but rather that you ate a maximum of 1200 kcal a day.
These lost kilos, however, are usually quickly recovered after the diet. Guilt is the yo-yo effect that always sets in when you have eaten too little and delivered too little energy to the body. He then switches to low flame and saves the more flab off when you eat normally again after the diet.
Drink apple cider vinegar: yes or no?
Let’s talk in plain English: you can save yourself the apple cider vinegar diet because crash diets are never the way to go. Drink a simple glass of water before eating, but be careful to eat less and give preference to low-calorie foods. And bring the apple cider vinegar for seasoning food out of the cupboard!
There is nothing wrong with drinking apple cider vinegar in general. Just because the acidic drink does not produce any direct weight loss does not mean that it has no health benefits: Apple Cider Vinegar is and remains a proven home remedy that is versatile. For example, digestive problems, sore throat, for external use in insect bites, …
Last but not least, apple cider vinegar can also be a natural alternative to chemical products in the home: As a disinfectant for surfaces, for descaling or to remove chemical residues on fruits and vegetables.
Conclusion: Apple cider vinegar is not a cure, and certainly not a miracle cure when it comes to losing weight. But it cannot hurt! So it’s worth trying this natural and affordable home remedy.
Evaluation of the effectiveness
Although there is no scientific evidence for the effect of apple cider vinegar as a dietary remedy. Nevertheless, the diet can often achieve success. There are several explanations for this:
- · The calorie-conscious diet and exercise are considered the main reason for the success of the diet.
- · The potassium in cider vinegar may cause dehydration, leading to weight loss in the first place, but not to the desired breakdown of fat deposits.
- · Drinking water before each meal can actually reduce your feeling of hunger – with or without vinegar.
- · There is some evidence that apple cider vinegar actually inhibits appetite and lowers the glycemic index, meaning that foods are digested more slowly and blood sugar levels rise more slowly.
Incidentally, there is no evidence for the effectiveness of the capsules, tablets and other dietary supplements with apple cider vinegar.