Vinegar, especially Apple Cider Vinegar, is often regarded as one of the most effective treatments for weight loss. If you have ever asked your friends about ways to reduce your weight, then the chances are high that at least one of them has recommended that you use vinegar for weight loss.
So, can you lose weight with vinegar? What are the best ways to use vinegar for losing weight? In this article, we are going to take a look at all such things which would help you to understand the benefits of using vinegar for weight loss.
Apple Cider Vinegar – The Vinegar of Choice
Vinegar comes in different varieties. You have apple cider vinegar, balsamic vinegar, rice vinegar, and even wine vinegar(1). So, which of these varieties is right for you if you are looking for vinegar for weight loss? Well, when it comes to weight loss, Apple Cider Vinegar is the right option for you.
[Also Read: How to Lose Weight Naturally]
What Makes Apple Cider Vinegar the Best Option?
There are several things that make apple cider vinegar the right choice when you are looking to use vinegar for weight loss. Let us take a look at some of the characteristics of Apple Cider Vinegar that makes it useful for weight loss.
Apple cider vinegar helps in increasing the rate of the metabolism of the body. Studies show that regular use of vinegar for weight loss helps to increase metabolism and thereby promotes the breaking down of fat in your body. This is primarily due to the presence of an enzyme called APMK (AMP-activated protein kinase)(2).
Research has also shown that acetic acid (vinegar) increase the rate of fat burning in laboratory mice. Although the phenomenon has not yet studied for humans, it is expected that it would have a similar effect
Interestingly, vinegar also helps in suppressing the urge to eat, which often becomes a problem for people looking to reduce weight. Studies show that vinegar uses a central homeostatic mechanism to reduce appetite, and that would aid in your endeavors to reduce weight.
These were some of the ways in which it would be beneficial for you to use vinegar for weight loss.
[Also Read: Health Benefits of Apple Cider Vinegar]
How Much Vinegar Should You Use?
When you are looking to use vinegar for weight loss, you must use a specific amount of vinegar. Here we would take a look at a 12-week vinegar weight loss diet. The results we are going to look at were published by a group of Japanese scientists who conducted the study on a group of 144 adults.
If you are using 1 tablespoon of vinegar every day, then you might get the following results:
- Weight loss: 2.6 pounds (1.2 kg)
- Reduction in body fat (in percentage): 0.7%
- Reduction in waist circumference: 0.5 in (1.4 cm)
If you turn it up a notch and go for 2 tablespoons of vinegar every day, you can expect the following results:
- Weight loss: 3.7 pounds (1.7 kg)
- Reduction in body fat (in percentage): 0.9%
- Reduction in waist circumference: 0.75 in (1.9 cm)
Therefore, it is recommended not to take more than 2 tablespoons of vinegar every day, when you are looking to use vinegar for weight loss.
[Also Read: Benefits of Baking Soda for Weight Loss]
Ways to Use Vinegar for Weight Loss
One of the simplest ways of using vinegar for weight loss is to dissolve two tablespoons of apple cider vinegar into a glass of lukewarm water. You can have it right in the morning on an empty stomach. You can even have it before your meals.
You can also mix it with olive oil and use it as a salad dressing. You would surely love the sharp flavor and the goodness that comes with it. You can use the dressing for leafy vegetables, tomatoes, cucumbers, and the likes.
You can also spread the dose throughout the day. You can use half a teaspoon at once and take it four times during the day. In some instances, this would be more effective in getting the results that you desire, compared to taking it one go.
For More Details, Read: Methods of Using Apple Cider Vinegar for Weight Loss
Whatever you do, try to avoid taking more than 2 tablespoons of vinegar daily. This might create stomach issues, and you might also face specific other side effects as well.
Let us now take a look at some of the frequently asked questions about using vinegar for weight loss.
1. What Are the Possible Side Effects of Apple Cider Vinegar?
As said before, excessive vinegar might cause digestive issues. Apart from that, it might also cause the following issues:
- Loss of tooth enamel
- Bone loss
- Low potassium levels
- Throat and skin burn
- People taking medication for diabetes might dangerously lower their blood sugar levels.
Therefore, it is recommended that you consult your physician before using apple cider vinegar regularly.
2. How Long Would It Take to Affect?
You can see visible results within 2-3 weeks of using vinegar for weight loss. However, for some individuals, it might take a little more.
3. Would Any Other Vinegar Work?
Apple Cider Vinegar is the preferred option because of the taste. Any other form of vinegar would be a little too harsh for you to consume daily.
When you are using vinegar for weight loss, you can surely expect to see a lot of positive changes. However, you should ensure that you don’t take more than two tablespoons every day. You should also consult your physician to know about any possible risks that you might be exposed to by taking up a vinegar weight loss diet. We hope that you got the information that you need before taking vinegar for losing weight!