Apple cider vinegar relieves constipation, lowers blood sugar, and helps you lose weight? Study: Drinking a cup of apple cider vinegar after breakfast and dinner can help reduce belly fat

There are hundreds of ways to lose weight, and some people on the Internet have suggested that drinking apple cider vinegar can help you lose weight quickly. In fact, apple cider vinegar has many other benefits. Some people say that drinking apple cider vinegar in moderation can relieve constipation and lower blood sugar. Are these true? A recent British study found that consuming a moderate amount of apple cider vinegar in your daily diet may increase the time food stays in the stomach through the acetic acid in it, making you feel fuller and thus helping with weight loss!

According to the British Daily Express, Debra, who has worked for the United Kingdom National Health Service (NHS) for many years and is also a medical writer. Dr. Deborah Lee suggests that drinking two cups of apple cider vinegar a day may help reduce belly fat. What ingredients in apple cider vinegar can help with weight loss? How is apple cider vinegar made?

Study: Acetic acid in apple cider vinegar can help regulate blood sugar and prevent fat storage

Apple cider vinegar is widely used in cooking and as a baking condiment. It is made from fermented apples. The method is to slice the apples, add water to just cover the apples, and then leave them at room temperature until the natural sugars in the apples ferment. After apple fermentation, the unfiltered liquid after filtering the pulp is called "mother liquor". The mother liquor contains many beneficial bacteria, which are beneficial to the human intestinal flora.

The acetic acid in apple cider vinegar can also help regulate blood sugar and prevent fat accumulation in the body. In addition, since 1 teaspoon of apple cider vinegar is about 15 ml and contains about 3 calories, it is a low-calorie food and does not contain carbohydrates. Therefore, it is also a good food choice for people who are losing weight.

Study: Calorie-restricted diet with apple cider vinegar not only reduces weight but also lowers total cholesterol

Dr. Deborah mentioned that many past studies on drinking apple cider vinegar for weight loss were mainly based on animal experiments, and few studies were conducted directly on humans. However, a recent study on apple cider vinegar for weight loss published in the Journal of Functional Foods mentioned that the experiment used 39 obese subjects as experimental subjects, divided into an experimental group and a control group. Both groups accepted a calorie-restricted diet, and the experimental group also drank a 30 ml glass of apple cider vinegar after meals every morning and evening.

Finally, it was found that under the condition that all subjects were on a restricted diet with a calorie deficit of 250kcal per day, the group that drank apple cider vinegar every day had significantly reduced body weight, BMI, hip circumference, visceral fat index, and total cholesterol (TC) values ​​after a 12-week experiment, and the high-density lipoprotein cholesterol (HDL-C) concentration was also significantly increased.

Diluting apple cider vinegar or adding it directly to dishes can prevent direct damage to the enamel.

In addition, Dr. Deborah also mentioned that since commercially available apple cider vinegar may contain more acetic acid and preservatives, those who want to try using apple cider vinegar to lose weight should choose apple cider vinegar with caution. In addition, it is also reminded that drinking acetic acid directly may cause damage to tooth enamel or esophagus. To avoid the pungent taste of apple cider vinegar, it is recommended to add apple cider vinegar to dishes, or dilute 15 ml of apple cider vinegar with 500 ml of water, and drink 250 ml each morning and evening before meals.

A healthy and balanced diet and exercise combined with apple cider vinegar can help you lose weight

Dr. Deborah also mentioned that there is no difference in the bioavailability of apple cider vinegar capsules and liquid apple cider vinegar. If you prefer to take capsules, you can take 2-6 capsules a day. It is recommended to take 2 capsules before each starchy meal.

Although many studies in the past have pointed out that drinking apple cider vinegar can reduce appetite and increase satiety by prolonging gastric emptying time, which seems to help with weight loss, drinking apple cider vinegar alone is not very helpful for weight loss. Apple cider vinegar can only effectively help with weight loss when following a calorie-controlled diet and increasing exercise. It is recommended to take it for at least 12 weeks and combine it with a healthy and balanced diet to achieve significant results.