Apple cider vinegar has become a resounding ingredient in the medical world.
This is not just a word. It’s true in a real sense. Be it that you are suffering from heart disease or some other type of infection, skin or hair problems, apple cider vinegar may come to your rescue.
And yet still, it can aid in fat burning – specifically belly fat – and keeps you trim and slim. But before you see how it works to reduce body fat, it is important to learn more about this miracle liquid and belly fat.
What is Really Apple Cider Vinegar?
Apple cider vinegar is a fermented liquid made in a two-step fermentation process.
Firstly, apples are chopped or crushed and mixed with yeast to convert their sugar into alcohol. Then, bacteria are added to the crushed apples to ferment the alcohol into acetic acid. This process takes approximately one month.
The diversities made according to the traditional method is the best and has the goodness of several nutrients.
While acetic acid is the main active component of apple cider vinegar, it also has water and trace amounts of other acids, such as malic acid. It also contains vitamins, enzymes, mineral salts and amino acids. It contains low calories and virtually no carbohydrates.
It is also a strong antibacterial, antiviral, anti-inflammatory and antifungal agent.
Unpasteurized apple cider vinegar contains the “mother”, which makes it look slightly congealed. It is a bit sour in taste and is used in various foods and food preparations, such as salad dressings, marinades, pickles and food preservatives.
What is Belly Fat?
Belly fat is the most stubborn fat in your body and, as the name suggests, it is located in the abdominal area.
Doing away with belly fat is vital, not only because it makes you look unattractive or affects your confidence level. It is a no no for your health too and places you at a higher risk of conditions like high blood pressure, diabetes, dementia and fatty liver disease, to name a few.
A study published in Diabetes Care in 2004 reports that visceral and central abdominal fat has a strong association with Type 2 diabetes (1).
A 2008 research published in the International Journal of Clinical Practice brings to light the strong bonds between measures reflecting abdominal obesity and the development of Type 2 diabetes (2).
Again, a 2016 research published in Diabetes Care reports that abdominal obesity is more closely related with diabetic kidney disease than general obesity (3).
Not limited to diabetes alone, stomach fat is also connected to heart disease.
A 2003 findings by the Medical College of Georgia reports that obesity may increase blood pressure by increasing volume rather than constriction. Also, the risk is increased among individuals who have belly fat (4).
Again, another study published in the Journal of the American College of Cardiology in 2014 found that people with high levels of fat in the abdominal cavity and around their abdominal organs were far more likely to develop high blood pressure, irrespective of their overall amount of body fat (5).
A 2016 study published in the Journal of the American College of Cardiology reports that increasing stomach fat is associated with newly identified and worsening heart disease risk factors (6).
Belly fat also places you at an increased risk of sleep apnea.
A 2008 study published in Diabetes Care penned that abdominal fat and sleep apnea form a vicious cycle, where each results in worsening of the other (7).
Recently, a study published in the European Respiratory Journal in 2013 analyzed the link between visceral fat and obstructive sleep apnea and found that visceral fat was linked with sleep apnea in men but not women (8).
Belly fat is also linked to age-related issues like dementia and Alzheimer’s disease. A 2010 findings published in Annals of Neurology states that abdominal fat can be linked with lower brain volume (9).
Now, it seems obvious that health issues are linked to belly fat, but the good news is that you can lose the stubborn fat and improve your overall health by taking a simple step.
Simply include APPLE CIDER VINEGAR in your meal plan.
Benefits of Apple Cider Vinegar for Burning Belly Fat
There are many ways that apple cider vinegar can lead to weight loss.
1. Controls Blood Sugar
Keeping your blood sugar level under control is vital for preventing complications related to obesity and leading a healthy life. To control blood sugar, apple cider vinegar is very effective and this is mainly due to its high acetic acid content.
In a 2005 study carried out with rats published in the British Journal of Nutrition, acetic acid improved the ability of the liver and muscles to take up sugar from the blood. At the same time, acetic acid drags down the ratio of insulin to glucagon, which also aids in fat burning (10).
2. Boosts Metabolism
Apple cider vinegar aids in boosting your metabolism rate, allowing you to burn calories more efficiently. It helps alkalize the body, thus preventing you from becoming too acidic, which can make it difficult to reach your weight loss goal.
A 2006 study published in Biochemical and Biophysical Research Communications reports that acetic acid boosts the levels of an enzyme that increases how fast fat is burned in the body. Acetic acid also cuts the amount of fat and sugar that the liver makes (11).
3. Curbs Fat Storage
One more reason why apple cider vinegar is beneficial in burning belly fat is that it prevents fat storage and aids in the fat burning process.
A 2007 study published in Bioscience, Biotechnology, and Biochemistry reports that acetic acid was a potential compound to improve obesity and obesity-linked Type 2 diabetes. It does so by increasing the expression of genes that reduced belly fat storage and liver fat (12).
A 2016 study published in Critical Reviews in Food Science and Nutrition reports that exogenously administered acetic acid would have effects on lipid metabolism in both the liver and the skeletal muscles, and possess function that works against obesity and obesity-linked Type 2 diabetes (13).
A study published in the Journal of Agricultural and Food Chemistry in 2009 found that acetic acid suppresses accumulation of body fat and liver lipids by upregulation of genes for PPARalpha and fatty-acid-oxidation-related proteins by alpha2 AMPK mediation in the liver (14).
In a 2009 study published in Bioscience, Biotechnology, and Biochemistry, researchers found vinegar intake reduces body weight, body fat mass and serum triglyceride levels in obese people. In conclusion, taking in vinegar might be useful in the prevention of metabolic syndrome by reducing obesity (15).
4. Suppresses Appetite
Apple cider vinegar also helps to suppress appetite, which helps prevent you from eating junk food. High intake of junk food is linked to obesity and belly fat.
A 2014 study published in Nature Communications proposed that acetic acid helps suppress centers in the brain that control appetite, which can lead to reduced food intake (16).
Other than the appetite-suppressing effects, apple cider vinegar helps slow down the rate at which food leaves your stomach.
Steps to Use Apple Cider Vinegar to Lose Belly Fat
Having apple cider vinegar in your diet is not a complicated process. However, you need to always keep in mind to take raw, unfiltered apple cider vinegar.
This type of apple cider vinegar is cloudy in texture and has sediment in the bottom known as the “mother”. This contains all the probiotic bacteria and enzymes that make this product so powerful.
The quantity of apple cider vinegar used for weight loss is 1 to 2 tablespoons per day.
- Just mix the required amount into a glass of lukewarm water.
- Add the juice of 1 lemon and a little honey.
- Mix well.
- Drink it twice daily.
Another easy method is to use it with olive oil as a salad dressing. You can also use it to make pickles.
When it comes to apple cider vinegar for weight loss, always begin slow. While 1 to 2 tablespoons a day is a healthy dose, some people discover they need to work up to this level. Start with 1 teaspoon and gradually increase the amount.
Also, you need to be patient. Apple cider vinegar is a ‘slow and steady’ method of weight loss. You won’t get a result within a week, but with time you will see the difference.
You can quicken flattening your belly faster by coupling your new apple cider vinegar regimen with regular exercise and a healthy diet.