Apple cider vinegar weight loss? Nutritionist clarifies the matter

When it comes to weight loss and health, new things appear all the time: it’s a tea that helps speed up metabolism; a supplement that guarantees more satiety; a type of seasoning that can make your dishes healthier, etc.

And it is precisely in this context that apple cider vinegar has stood out for some time. It is pointed out for offering a series of health benefits, but, above all, for helping in the weight loss process.

Many websites and magazines speak, for example, of the “apple cider vinegar diet”, which requires the person to take two tablespoons of apple cider vinegar diluted in water before meals. This would supposedly make her lose an average of two pounds in a month.

But, it is inevitable to question: is this type of diet justified? Can apple cider vinegar really help you lose weight?

“To say that the intake of vinegar makes you lose two kilos a month is something very subjective, because weight loss depends on several other factors. However, apple cider vinegar, due to its properties, especially from apples, can be an ally in the treatment of obesity and overweight, or even included in the menu of those who want to lose weight”, explains functional and sports nutritionist Helouse Odebrecht .

So what is the best way to consume apple cider vinegar? What benefits does it actually offer? Are there contraindications? Below you can find answers to these and other common questions on the subject.

Apple Cider Vinegar Questions and Answers

Answer your main questions about apple cider vinegar:

1. What is apple cider vinegar and what health benefits does it have?

Vinegar is a condiment used in cooking in general to season salads. “However, its acidic characteristic may be related to other beneficial actions, such as reducing the growth of fungi and bacteria in vegetables, being an excellent sanitizer (which reduces the number of bacteria to safe levels), due to its high content of acids. organic compounds with antibacterial action. But it is also recognized for its nutritional and medicinal properties”, explains Helouse.

The nutritionist adds that vinegar is a product obtained through alcoholic fermentation, followed by acetic fermentation. “Apple cider vinegar, also known as cider vinegar, is obtained by fermenting the juice of the whole apple, obtaining a golden yellow color due to the tannins, and contains the qualities of the apple, such as essential amino acids, vitamins and minerals, being It is even considered a medicine, promising to prolong life and youth, as long as it is ingested daily, according to studies”, he says.

Helouse explains that because it is made from fresh, whole fruit, vinegar contains pectin, which is the soluble fiber found in apple skin. “It is capable of absorbing water, creating volume and, with that, having the function of delaying gastric emptying, delaying the absorption of food and carrying cholesterol out of the body, as cholesterol agglutinates to fiber”, he says.

Apple cider vinegar can even be a good option on the menu of those who want to lose weight, because, in addition to delaying gastric emptying, “its benefits come from acetic acid that inhibits the action of some enzymes that act in the digestion of carbohydrates, thus blocking the absorption of starches and sugar. It also allows for a slower absorption of glucose”, explains Helouse.

“It is also associated with the control and prevention of diabetes due to its ability to reduce blood glucose levels and thus control the release of insulin, which when produced in large quantities, generates the accumulation of fat, especially in the abdomen”, he adds. Helouse.

“Quercetin, an excellent antioxidant, improves immunity and helps to reduce histamine, an inflammatory substance present in allergies”, highlights the nutritionist.

So, in summary, among the benefits that apple cider vinegar can offer, the following stand out:

• Longevity;
• Feeling of satiety;
• Combat high cholesterol;
• Aid in weight loss;
• Diabetes prevention;
• Improved immunity;
• Improved digestion.

2. Is it really necessary to consume two tablespoons of vinegar diluted in water before meals?

Helouse explains that the recommendation of two tablespoons a day comes from a study done in Arizona and published in the journal Diabetes Care. “It was observed that daily use of this amount of vinegar, diluted in water before lunch and dinner, resulted in an average weight reduction of two kilos in one month in the research participants”, she says.

“This is just a recommendation from a study and the way it was made available for consumption. But we can understand that if we put it in our meals as a salad dressing, we will have this benefit”, adds the nutritionist.

It is worth remembering that saying that the intake of vinegar makes you lose two kilos a month is something very subjective, because weight loss depends on other factors. But, as Helouse points out, apple cider vinegar, due to its properties, can indeed be an ally in weight loss.

3. Can Apple Cider Vinegar Really Suppress Your Appetite?

Using apple cider vinegar can increase feelings of fullness.

Helouse points out that apple cider vinegar contains pectin, which is the soluble fiber found in apple skin, and is able to absorb water creating volume. “And, with that, to be able to delay gastric emptying, delaying the absorption of food”.

4. How does the consumption of apple cider vinegar affect the body’s insulin levels?

The acetic acid present in apple cider vinegar is a “natural blocker” of the absorption of starches and sugar. In this way, many calories are eliminated that, if absorbed, would certainly make weight loss difficult and would result, mainly, in the accumulation of abdominal fat.

As it allows for a slower absorption of glucose, apple cider vinegar controls the release of insulin, preventing the accumulation of fat, and also preventing and controlling diabetes.

5. What is the safe amount of apple cider vinegar intake per day? And how to use it?

“Recommended amounts per day can range from two to four tablespoons and can be added to meals as a salad dressing, added to olive oil as a salad dressing,” explains Helouse.

Therefore, the ideal is always to rely on the guidelines of a nutritionist to include food in your diet, thus being able to better enjoy the benefits it can offer.

6. Why choose apple cider vinegar (over other vinegars)?

The choice of apple cider vinegar is due to its benefits. “Wine vinegar, for example, will have the benefits of wine fermentation that are distinct from apples,” says Helouse.

“So, if the goal is glucose control (for diabetics, for example), weight reduction and improved digestibility, apple cider vinegar is more interesting”, highlights the nutritionist.

7. Are there any contraindications to the use of apple cider vinegar?

“There are no reports of contraindications for adults, except for people who feel uncomfortable during consumption”, explains Helouse.

8. What are the risks of consuming too much apple cider vinegar?

Using too much apple cider vinegar can cause damage to the stomach, duodenum and liver due to acidity.

In fact, it’s worth remembering: nothing in excess is good! Currently, unfortunately, many people are looking for alternatives / diets that promise “miraculous effects” when the goal is weight loss. But, as much as a certain food/product may offer health benefits, it must be used with conscience, within a balanced diet.

“For healthy living and lasting and effective weight management, people need to learn to eat, feed the body and provide nutrients for our home (body). No single product, even if cited in research or proven in studies, its effectiveness for weight loss can have an effect on weight loss if not accompanied by good lifestyle habits, such as balanced diet, regular exercise and elimination of addictions, such as smoking and excess alcohol. ”, concludes nutritionist Helouse.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.