One of the most popular cleansing diets to go mainstream in recent years is the apple cider vinegar diet. If you are looking to cleanse the body to rid itself of harmful toxins in an effort to lose weight, this may be an easy diet to follow. You do not have to make any other significant lifestyle or dietary changes other than to consume apple cider vinegar up to two times a day.
You can take a couple of tablespoons of raw, unfiltered apple cider vinegar on its own, but most people prefer to put it in a glass of room-temperature water with lemon, sweetener, cinnamon or ginger to help offset the powerful flavor. You can also get creative with incorporating it into your day by using it in a homemade salad dressing, spritzing it onto popcorn or veggies, mixing it into a smoothie or green drink or marinading lean meats or vegetables in it.
The Science Behind Weight Loss With Apple Cider Vinegar
Many scientific studies have been performed on the benefits of taking apple cider vinegar for weight loss. One such study, conducted in 2007, showed that a control group consuming apple cider vinegar daily showed significantly slower rates of gastric emptying. How fast or slow your food moves through your digestive tract from the stomach to small intestines has a significant impact on your hunger. When your digestive tract empties at a slower rate, you will feel fuller longer. If you feel full and reduce your overall food intake, this can lead to weight loss. To begin to see the benefits of weight loss with apple cider vinegar, you will want to have a glass of water with a tablespoon of ACV in it about half an hour before you eat a meal.
Benefits Of An Apple Cider Vinegar Cleanse
Some people choose to partake in a detox for a couple of weeks, while others feel significant benefits after a month. If it is tolerable to your intestinal tract and stomach, you can continue consuming apple cider vinegar for weight loss for more than a month until your desired results have been attained.
In addition to weight loss, ACV also has other positive impacts on the body. You can expect a regulation of your blood sugar levels on a regimented ACV diet. It also improves digestion, lowers the bad high cholesterol in the body, boosts the immune system by providing good bacteria to your gut and repairs some skin conditions.
Side Effects Of Consuming Apple Cider Vinegar
If you are taking any prescription drugs or medications for diabetes control and management, like insulin or some diuretics, you should talk to your doctor or a licensed healthcare professional about possible interactions in conjunction with consuming apple cider vinegar. Other common side effects include: tooth enamel erosion and stomach upset. Diluting apple cider vinegar in water may lessen the erosion effect on tooth enamel; drinking the diluted beverage through a straw also helps limits contact with the teeth.
ACV can also upset the stomach rather easily; this is due to its highly acidic content. You should never take apple cider vinegar on an empty stomach. You should always mix it with water if you are not planning to consume food.
Weight Loss with Apple Cider Vinegar
Weight loss with apple cider vinegar varies depending on a variety of factors. Your overall health, weight, age, lifestyle, diet and genetics all play an important role in determining your success with an ACV diet. To maximize the benefits, effectiveness and weight loss with apple cider vinegar, it is best to adhere to a diet that is low in calories, rich in lean meats and is filled with fruits and vegetables. Try to avoid processed foods as much as possible, and aim for at least 30 minutes of exercise on most days of the week.
Most of the research involving apple cider vinegar is positive. It has shown to regulate blood sugar, helps protect against cancer and harmful free radicals, kills harmful bacteria and returns the body to a neutral balance. There is still a lot of research that needs to be done to determine the long-term effects of taking apple cider vinegar daily. Health experts recommend taking no more than a tablespoon or two per day, and most people will be able to avoid side effects by diluting the vinegar in water before consuming. When choosing the best apple cider vinegar, you want to look for one that is organic, raw and unfiltered; it will contain many more enzymes, vitamins and good-for-you bacteria than its standard counterparts. Weight loss with apple cider vinegar will vary from person to person, but with a consistent daily dosage and commitment to leading a healthy lifestyle, you will feel better and can expect to see a downward shift on your bathroom scale.