Does apple cider vinegar really help you lose weight?

Apple cider vinegar is a condiment rich in acetic acid, an antioxidant that helps control blood glucose and insulin levels, prolonging satiety and helping to control hunger, helping you lose weight.

Furthermore, apple cider vinegar is low in calories, making it an interesting option to add to your daily diet, without harming weight loss diets. Discover other health benefits of consuming apple cider vinegar.

However, to help with weight loss, apple cider vinegar should be consumed daily and associated with a balanced diet and regular physical activity.

How to take vinegar to lose weight

To help you lose weight, you should dilute 2 tablespoons of apple cider vinegar in 100 to 200 ml of water or juice, and drink it before bed, during breakfast, lunch or dinner.

Other ways to ingest apple cider vinegar are to use it as a seasoning, adding it to salads, vegetables, meat, chicken or fish.

In addition to drinking apple cider vinegar daily, to lose weight it is also important to prioritize a balanced diet with healthy foods, such as whole grains, fresh vegetables and fruits, lean proteins and legumes.

Care when consuming vinegar

Due to the acidity, people with gastritis, gastric or intestinal ulcers or a history of reflux should avoid consuming vinegar, as it can increase stomach irritation and cause symptoms of pain and burning.

Apple cider vinegar should not be consumed by people taking diuretic medications, as they can cause muscle weakness, cramps, paralysis or changes in the heartbeat.

After drinking the apple cider vinegar solution, it is important to rinse your mouth with plain water to prevent tooth enamel from wearing away. Just like you should only brush your teeth 30 minutes after drinking the apple cider vinegar solution.

Other healthy options to lose weight

In addition to consuming apple cider vinegar, there are other ways to help you lose weight in a healthy way, such as:

• Do the intermittent fasting diet: Intermittent fasting is a diet in which you alternate a few hours of fasting with periods when you can eat. This speeds up metabolism, helping you lose weight. See how to follow the intermittent fasting diet;
• Practice regular physical activity: Regular physical activity, such as walking, running or dancing, increases energy expenditure, promoting weight loss. Discover some exercises that help you lose weight.
• Avoid high-calorie foods: foods with a lot of sugar, such as ice cream, cookies, cakes and foods with a high fat content, such as fast food, fried foods and snacks, are very high in calories and, therefore, should be avoided in weight loss diets;
• Drink plenty of water: Drinking water helps you lose weight, because when you’re thirsty, your body can confuse the signals of thirst with hunger. Know how much water you should drink per day;
• Sleep a minimum of 7 hours per night: sleeping between 7 and 9 hours a night helps you lose weight, as it is during the night that the body produces hormones that control hunger and promote satiety.

Furthermore, chewing food well and slowly helps a lot with weight loss. This happens because the brain needs around 20 minutes to “understand” that the stomach is already full and that we are satiated.

Check out nutritionist Tatiana Zanin for some tips for losing weight: