Apple Cider Vinegar for Belly fat: Does it Really Work?

Apple cider vinegar, popularly called ACV, has gained traction among fitness and wellness enthusiasts for its varied health benefits. Though ACV has been used for centuries in cooking and its medicinal properties, what has captured the attention of people in the last few years is its potential use for weight loss. Many people drink it to lose weight and feel healthier. Some have also recommended it as a hack to burn belly fat. In this blog, we will explore the mechanism of action of apple cider vinegar in weight management and most importantly whether it helps in shedding the pesky abdominal fat or not.

What is Apple Cider Vinegar?

It is a kind of vinegar made from crushed fermented apples and is usually pale yellow. ACV is produced using a two-step fermentation process: first, yeast breaks down the sugars in the crushed apples to produce alcohol; next, bacteria turn the alcohol into acetic acid and vinegar, which gives ACV its sour taste and tangy flavour.

Here's a more detailed breakdown of the ACV-Making Process:

1. Extraction of Apple juice: 

Apples are crushed to extract their juice.

2. First Fermentation (Alcoholic):

The juice is fermented with yeast, which converts its sugars into alcohol (ethanol) which produces the apple cider.

3. Second Fermentation (Acetic):

The apple cider produced in the first fermentation is then converted into acetic acid by bacteria, resulting in the making of apple cider with a tangy taste.

4. Mother:

Unfiltered ACV may contain a "mother," a gelatinous undefined microbial culture made of beneficial bacteria and enzymes.

5. Filtration of ACV:

At this stage, raw apple cider vinegar goes through a filtration method which removes solid cloudy particles in the mother to make it a clear liquid.

Does Apple Cider Vinegar help you lose weight and body fat?

Some studies suggest that apple cider vinegar could help with weight loss and reduce body fat, including belly fat, especially when combined with a calorie-restricted diet and exercise. The evidence isn’t very strong to guarantee weight loss only through this method and more research is needed to understand how it works completely.

Here's a more detailed look:

• Limited Evidence: A few studies show apple cider vinegar might help people lose weight and body fat. For instance, a 2009 research study published in PubMed showed Japanese adults who took 15 to 30 ml of vinegar each day for 12 weeks showed a small weight loss, slimmer waistline and belly fat loss.
• How it might work: The vinegar contains acetic acid, which may help with weight loss by reducing carbohydrate absorption and increasing fat burning. Apple cider vinegar for weight loss may help curb appetite, which decreases overall calorie consumption, leading to weight loss. A 2018 study published in the Journal of Functional Foods indicates that consumption of ACV along with dietary restrictions can help reduce body weight, BMI, hip-circumference ratio, and triglyceride levels.
• Not a Magic Bullet: It's important to remember that apple cider vinegar is not a substitute for a balanced diet and regular exercise. While ACV may promote satiety and reduce appetite, if you want to lose weight or belly fat, focus on cutting calories, increasing physical activity, and adopting a healthy lifestyle. 
• Possible Side Effects: Apple cider vinegar is acidic and consuming too much of it can lead to side effects like nausea or tooth enamel erosion, so it's essential to use it in moderation.

Apple cider vinegar probably won’t lead to significant belly fat loss or weight loss. While some people believe it helps with shedding pounds — saying that taking a small amount or a supplement before meals can reduce hunger and boost fat burning — there’s no solid research to back these claims. It's a fermented juice made from crushed apples, but science hasn’t proven apple cider vinegar for weight loss.

Benefits of Apple Cider Vinegar for weight loss

Helps Regulate Appetite

ACV for belly fat may support your weight loss by regulating your appetite. ACV can increase feelings of fullness, leading to eating fewer calories throughout the day. This can be particularly helpful for controlling portion sizes and reducing unhealthy snacking between meals, promoting overall weight reduction. Consuming fewer calories also promotes weight loss because the body starts utilising stored fat as a source of energy.

Other Benefits of Apple Cider Vinegar

• Helps manage Blood Sugar Levels: Apple cider vinegar helps improve conditions like insulin sensitivity, which prevents blood sugar spikes and manages sugar levels, especially when taken before a carbohydrate-rich meal.
• Helps Lower Cholesterol: Apple cider vinegar may help manage cholesterol profiles by lowering the LDL levels in the body due to increased lipolysis. It contains polyphenols, which help manage oxidative stress, promoting heart health. ACV consumption may, therefore, reduce the risk of heart disease.
• Improves Digestion: Taking apple cider vinegar for belly fat loss before meals can stimulate digestive juices, which improves nutrient absorption and digestion, which can help with weight loss. It also contains probiotics, which help improve digestive health.
• Possesses antimicrobial properties: The acidic nature of apple cider vinegar gives it antimicrobial properties that inhibit fungal and bacterial growth. It may be a powerful defender against E. coli and S. aureus bacteria as well as resistant Escherichia coli (rE. coli) and methicillin-resistant Staphylococcus aureus (MRSA).

How to use Apple Cider Vinegar to reduce belly fat? 

If you want to use apple cider vinegar every day, follow these tips to do it safely and effectively:

Recommended Dosage

Mix 1 to 2 tablespoons (15 ml) of apple cider vinegar juice in 100-150 ml of water for daily consumption. However, in case you face any digestive issues or discomfort after consumption, consult a healthcare provider before taking it again.

Best Time to Take Apple Cider Vinegar

Apple cider vinegar has different effects when taken after or before a meal, so it is important to time consumption according to your purpose. Apple cider vinegar for belly fat can be taken before meals to regulate appetite and improve digestion.

Precautions

- Always mix apple cider vinegar with water. Undiluted vinegar in concentrated form can affect your teeth enamel and irritate your throat and stomach.

- Start with a small amount. Begin with 1 teaspoon a day and slowly increase the amount over time, if needed.

Who Should Avoid Apple Cider Vinegar?

- People with acid reflux or stomach ulcers.

- Individuals taking medications for diabetes, heart issues, or diuretics should speak to their doctor.

- Pregnant or breastfeeding women need to consult their healthcare provider before use.

Final verdict: Can ACV help with losing belly fat?

Although it can be beneficial, ACV alone cannot help with belly fat reduction. Apple Cider Vinegar may help lower triglyceride levels, control cravings, manage blood sugar, and improve digestion, which can help manage weight and reduce belly fat to a degree. However, for best results, apple cider vinegar should be used in conjunction with a calorie-restricted diet and regular exercise regimen. Apple cider vinegar might be something to think about if you're looking for a simple, natural way to help with your weight loss journey. Remember to set reasonable goals and be consistent. While it’s not a magic solution for fat loss, it can offer some small advantages when you’re trying to reduce belly fat supporting the weight loss journey. Stick with it, remain patient, and always put your overall health first instead of searching for quick fixes.

FAQs

1. Can I take ACV every day?

Yes, apple cider vinegar can be taken daily, but it should always be used in a diluted form. Consuming one tablespoon (15 ml) a day is generally safe for most people.

2. How long before I see results?

Results vary based on your diet, exercise or activity level. Some people may notice basic changes like improved digestion within a few days and improved blood sugar levels in a few weeks, while other benefits, especially weight loss, might take a few weeks to months to manifest, depending on your physical activity level.

3. How much Apple Cider Vinegar for weight loss shall I drink?

Start with 1 tablespoon (15 ml) diluted in water once a day, and increase to a maximum of 2 tablespoons (30 ml) per day if tolerated well.

4. Does Apple Cider Vinegar burn belly fat?

While apple cider vinegar may support fat loss in the belly area, it doesn't directly "burn" fat; rather, it suppresses appetite, boosts metabolism, and promotes lipolysis, which are the main factors that help manage weight. It can, however, complement a healthy lifestyle and aid in achieving a flatter stomach over time.