Lose weight with the apple cider vinegar diet

The apple cider vinegar diet is considered an inexpensive and natural way to lose weight.  Drinking  a glass of diluted  apple cider vinegar before each meal is said to detoxify , boost digestion and fat burning, curb appetite and  prevent cravings  . Here you will find a recipe for the apple cider vinegar drink, instructions on how to use the diet and information on the effects and side effects.

What makes apple cider vinegar so healthy?

Apple cider vinegar is made from apple must and, in addition to fiber, also contains a wide range of vitamins, minerals and trace elements as well as secondary plant substances. Anyone who regularly drinks apple cider vinegar supplies their body with some valuable  nutrients  – but less than when consuming fresh apples. In addition, this vinegar is also used as a home remedy for healthy weight loss.

effect as a slimming agent

Apple cider vinegar has various effects on digestion. It is not only used as a remedy for  constipation  and  flatulence , but also as a popular slimming product. The vinegar is said to help with weight loss by:

• stimulates digestion
• supports the formation of gastric acid, which is needed for digestion
• promotes fat burning
• detoxifies and purifies
• creates a long-lasting feeling of satiety and curbs appetite
• Prevents food cravings by regulating blood sugar levels

Lose weight with apple cider vinegar: instructions

At the heart of the apple cider vinegar diet is the  apple cider vinegar drink.  There are various instructions regarding its exact application. How often the drink is consumed daily can therefore vary. It is usually recommended to drink it a quarter of an hour before each meal.

Some instructions also provide for an apple cider vinegar drink and a protein-containing drink in the evening to boost fat burning while you sleep. Others recommend drinking between meals whenever you get hungry.

diet and exercise

In addition to taking the apple cider vinegar drink, a low-calorie mixed diet is popular, with a maximum of 1,200 to 1,400 kilocalories per day. Three meals a day are planned – sometimes the plan also allows two snacks.

Low-fat foods such as vegetables, fruit and whole grains are recommended. The dishes are best prepared with apple cider vinegar.

Depending on the diet plan, this diet is supplemented by various fitness exercises.

Duration and goal of the diet

How long the diet lasts depends entirely on how much weight you want to lose. It is often said that to achieve a long-term effect, the diet should  last at least four weeks. But if you only want to lose a little weight, you can do the diet over a shorter period of time. A weight loss of about one to two kilograms per week is aimed for.

The apple cider vinegar diet is therefore not a lightning diet: in addition to gentle weight loss and detoxification of the body, the goal of the diet includes above all a learning effect: the diet should teach you to eat a healthy mixed diet over the long term. Dietary changes are important to   prevent a yo-yo effect .

Recipe for the apple cider vinegar drink

The recipes for the apple cider vinegar drink differ greatly in terms of dosage and ingredients. As a rule, two teaspoons of apple cider vinegar are added to a glass of lukewarm water and   mixed  with a little  honey to taste . You can also add some apple juice if you like. However, you should not drink the apple cider vinegar pure, as the acid could irritate the stomach and intestines.

When buying apple cider vinegar, you should use unpasteurized, naturally cloudy apple cider vinegar made from whole fruits in organic quality. Because cheap apple cider vinegar from the supermarket usually contains significantly fewer healthy nutrients.

Fasting with the apple cider vinegar cure

In addition to the apple cider vinegar diet described, there is also the  apple cider vinegar cure. This is a  fasting cure in which only apple cider vinegar drinks,  tea  and water may be consumed.

As with all zero diets, it is advisable never to carry out such a cure without medical supervision in order to rule out deficiency symptoms and damage to the heart and circulatory system.

Side Effects of the Apple Cider Vinegar Diet

Apple cider vinegar is a drink with a high acid content. This acid can attack the stomach, intestines, throat and tooth enamel. Apple cider vinegar should therefore never be drunk undiluted and preferably only in small quantities. If you have a sensitive stomach, it is better to avoid apple cider vinegar drinks.

To protect your teeth, it is also recommended to rinse your mouth out with water after each drink of apple cider vinegar and not to brush your teeth for half an hour.

In general, pregnant women are allowed to drink apple cider vinegar after consulting a doctor. However, it is generally not advisable to go on a diet during pregnancy.

In addition, apple cider vinegar can lower potassium levels. Anyone taking medication that also has such an effect on the potassium level in the body, such as diuretics for  high blood pressure , should consult their doctor before taking large amounts of apple cider vinegar. The same is true for people with  diabetes , since apple cider vinegar can affect insulin levels.

evaluation of effectiveness

There is no scientific evidence for the effect of apple cider vinegar as a diet agent, as no meaningful studies have examined the effect of apple cider vinegar on weight loss. Nevertheless, success can be achieved with the diet. There are various explanations for this:

• The calorie-conscious diet and physical activity are the main reasons for the success of the diet.
• The potassium contained in apple cider vinegar   may cause dehydration, which leads to weight loss, especially initially – but not to the desired breakdown of fat deposits.
• Drinking water before every meal can actually reduce hunger pangs—whether with or without vinegar.
• There is some evidence that apple cider vinegar does actually somewhat suppress appetite as well as lower the glycemic index, which means foods are digested more slowly and blood sugar levels rise more slowly.

Incidentally, there is no evidence of the effectiveness of capsules, tablets and other dietary supplements with apple cider vinegar.

Conclusion:  Even if its effectiveness has not been proven, the apple cider vinegar diet is not considered harmful for a healthy person as long as the apple cider vinegar is not drunk in large quantities and not undiluted.