Apple cider vinegar and weight support effects
Apple cider vinegar is a fermented liquid containing acetic acid, which helps slow down the emptying of the stomach, thereby creating a feeling of fullness for a long time, limiting calorie intake. A recent review in the journal Nutrients shows that drinking 2 tablespoons of apple cider vinegar per day helps people who are overweight, obese and have type 2 diabetes lose an average of 1 - 3 kg in a short time.
The ability to slow an empty stomach helps control hunger, supports weight loss and stabilizes blood sugar, says Dr. Shiara Ortiz-Pujols, Director of the Obesity Medicine Department at Staten Island University Hospital, Northwell, USA.
In addition, apple cider vinegar contains probiotics, which can reduce inflammation and improve metabolism, according to Sue-Ellen Anderson- Haynes, MS, RDN, 360Girls&Women (USA). However, experts emphasize that this is just a supplementary tool, not a miraculous weight loss method.
How to use apple cider vinegar safely
Apple cider vinegar is not available to everyone. People with acid reflux, kidney disease, or are taking diuretic drugs, laxatives, insulin should consult a doctor. Anderson- Haynes warns: " long-term consumption of apple cider vinegar can reduce potassium levels, causing fatigue and muscle weakness, especially in people with kidney problems."
It is also important to note that apple cider vinegar can lower blood sugar, which is dangerous for people taking diabetes medication. When using, it should be diluted with water or mixed into salads, avoid drinking whole substances to protect the esophagus and tooth enamel.
Dr. Joseph E. Barrera, Providence Mission Hospital, California (USA) said: "The actual weight loss of taking apple cider vinegar is usually 1 - 2.9 kg, much lower than the expected figure from the synthesis reports".
Apple cider vinegar is a supplementary tool, not the main solution
Apple cider vinegar only helps with weight loss and stabilizes blood sugar. Anderson Haynes emphasized: "The important thing is to eat a balanced diet, exercise regularly, manage stress and get enough sleep. Apple cider vinegar is just a small part of the overall health plan."
Users should combine apple cider vinegar with a diet rich in vegetables, fruits, protein and fiber, exercise regularly and monitor their health periodically. When used properly, apple cider vinegar can be a simple, economical and effective support tool in the weight management process.
