How To Use Apple Cider Vinegar For Weight Loss With An African Diet

By Dr Blossom DPT - January 30, 2020


Uses of Apple Cider Vinegar for Health, Weight and, Fat Loss


What Is Vinegar

Vinegar i a liquid produced by the fermentation of ethanol or other sugars by acetic acid bacteria composed of 5-20% acetic acid. There are many types of vinegar, depending upon the source materials. Vinegar has been used for centuries around the world with several purported uses and benefits. Vinegar is now mainly used for cooking as a flavor enhancer, an acidic cooking ingredient, or in pickling. Other than being consumed as a food product, it’s also used as a cleaning agent, and medicinally.

Apple cider vinegar is 5% acetic acid and is preferred over other vinegars by many for consumption due to its sweater taste. However it is the acetic acid in the vinegar that makes it useful for weight loss. Thus any vinegar with an acetic acid composition of 4-7% can be used to aid your weight loss efforts. Consuming large volumes of vinegar with acetic acid composition greater than 7% can be potentially detrimental.


How To Use Vinegar For Weight Loss

With use of vinegar for weight loss, research recommends to use 1-2 Tablespoons before each meal to increase feeling of fullness, aid in digestion of carbohydrates and promote fat loss. This amount of apple cider vinegar in a study on 155, obese individuals, showed a decrease in body weight, fat loss, and decrease in waist circumference after 4 weeks of daily consumption of 1-2 tablespoons (15-30ml) daily [1].  A few other studies have also shown that vinegar aids in fat burning, and decreases fat accumulation on the body[2,3].  Numerous studies have additionally shown beneficial effects of insulin on diabetic and non diabetic individuals in controlling  blood sugar[4-5]. In essence, vinegar has several purported health and wellness uses.


 Purported health benefits of consuming vinegar include:

  • Weight loss
  • Potential decrease in abdominal obesity
  • Increase Fat burning 
  • Better blood sugar control
  • Increased feeling of fullness
  • Lowers cholesterol 
  • Help revitalize hair
  • Fights acne
  • Fights infections 
  • Soothe a sore throat

So, how do you properly add vinegar to your diet?

  • You can simply add 1-2 tablespoons in every glass of water you consume before a meal.
  • You can create your own virtually zero calorie, zero fat, zero sugar dressing instead of using Heinz cream which is higher in fat, sugar, and sodium. 


Weight Loss Vinegar Dressing Recipe

  • 1/4 cup vinegar
  • 1 lemon squeezed (about 2-3 tablespoons lemon juice)
  • Salt and spices to taste ( I live to use salt, garlic powder, turmeric, red and or black pepper) however spices may vary depending on the type of salad I make.
  • Mix all ingredients together and enjoy!



References:

1. Kondo T, Kishi M, Fushimi T, Ugagin S, Kaga T: Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Biosci Biotechnol Biochem 2009, 73: 1837-1843
2. Kondo T, Kishi M, Fushimi T, Kaga T; Acetic acid up regulates the expression of genes for fatty acid oxidation enzymes in liver to suppress body fat accumulation. J Agric Food Chem 2009, 57:5982-5986.
3. Lee JH, Cho HD, Jeong JH, Lee MK, Jeong JK, Shim K-H, Seo K-1: New Vinegar produced by tomato suppresses adipocyte differentiation and fat accumulation in 3T3-L1 cells and obese rat model. Food Chem 2013, 141:3241-3249.
4. Petsiou E, Mitrou P, Raptis S, Dimitriadis G: Effect and mechanisms of action of vinegar on glucose metabolism, lipid profile, and body weight, Nutr Rev 2014, 72:651-661
5.Samad N, Azian A, Ismail A: Therapeutic effects of vinegar: a review, Current Opinion in Food Science 2016, 8:56-61


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