Apple cider vinegar: Learn how to lose 2 kg in one month
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When it comes to weight loss and health, all the time arise news: is a tea that helps speed up the metabolism; a supplement that provides more satiety; a kind of seasoning that can leave your healthier dishes etc.
And it is precisely in that context that while apple cider vinegar stands. It is aimed to offer a number of health benefits, but above all to help the weight loss process.
In many sites and magazines is talk, for example, "apple vinegar diet", which provides that a person take two tablespoons of apple cider vinegar diluted in water before meals. This supposedly would lose an average of two kilos in a month.
But it is inevitable question: this type of diet is justified? Apple cider vinegar can even help you lose weight?
"To say that vinegar intake causes weight loss two kilos a month is a very subjective thing, because weight loss depends on several other factors. However, apple cider vinegar, for its properties, coming especially apple, can indeed be an ally in the treatment of obesity and overweight or even included on the menu for those who want to lose weight, "explains the functional and sports nutritionist Helouse Odebrecht .
Read also: 14 tips to change your eating habits and prepare healthier meals
So what is the best way to consume apple cider vinegar? What benefits, in fact, does it offer? There are contraindications? Below you can see the explanation for these and other common questions on the topic.
- 1 Questions and answers about the apple cider vinegar
- 1.1 1. What it is and what benefits the apple cider vinegar provides health?
- 1.2 2. You really need to consume two tablespoons of vinegar diluted in water before meals?
- 1.3 3. Apple cider vinegar can even suppress appetite?
- 1.4 4. What is the reflection of apple cider vinegar consumption in the body's insulin levels?
- 1.5 5. What is the safe amount of apple cider vinegar intake per day? And how to use it?
- 1.6 6. Why choose apple cider vinegar (rather than other vinegars)?
- 1.7 7. There are contraindications in the use of apple cider vinegar?
- 1.8 8. What are the risks of excess consumption of apple cider vinegar?
Questions and answers about the apple cider vinegar
Photo: Getty Images
Take your top questions about the apple cider vinegar:
1. What it is and what benefits the apple cider vinegar provides health?
Vinegar is a condiment used in general in cooking to flavor salad. "However, its acid characteristic may be related to other beneficial actions, such as reducing the growth of fungi and bacteria in plant and is an excellent sanitizing (which reduces the number of bacteria at safe levels) due to its high acid content organic with antibacterial action. But it is also recognized for its nutritional and medicinal properties, "explains Helouse.
The nutritionist adds vinegar is a product obtained by alcoholic fermentation, followed by acetic fermentation. "Apple cider vinegar, also known as cider vinegar, is obtained by fermentation of the whole apple juice, getting a yellow-golden color due to tannins, and contains the apple qualities as essential amino acids, vitamins and minerals, and even considered a remedy, promising to prolong life and youth, since ingested daily as cite studies, "it says.
Helouse explains that, being made of fresh and whole fruits, vinegar contains pectin, which is a soluble fiber found in the peel of the apple. "She is able to absorb water creating volume and, thus, have the function to delay gastric emptying, slowing food absorption and carrying cholesterol out of the body as cholesterol coalesces to fiber," he says.
Also read: "17kg lost weight without starving or exercising"
Apple cider vinegar can even be a good choice on the menu for those who want to lose weight, because in addition to delay gastric emptying, "the benefits come from the acetic acid inhibits the action of some enzymes involved in digestion of carbohydrates, thereby blocking the absorption of sugar and starch. It also allows a slower absorption of glucose, "explains Helouse.
"It is also associated to the control and prevention of diabetes due to the ability to reduce glucose levels in the blood and thus control the release of insulin, which when produced in large quantities, produces the accumulation of fat, especially abdominal," he adds Helouse.
"Quercetin, excellent antioxidant, improves immunity and assists in reducing histamine, substance present in inflammation and allergies," said nutritionist.
So, briefly, among the benefits that apple cider vinegar can offer, are:
- sensation of satiety;
- Combating high cholesterol;
- Aid in weight loss;
- Preventing diabetes;
- Improved immunity;
- Improves digestion.
2. You really need to consume two tablespoons of vinegar diluted in water before meals?
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Helouse explains that the recommendation of two tablespoons a day comes from a study conducted in Arizona and published in the journal Diabetes Care. "It was observed that daily use that amount of vinegar diluted in water before lunch and dinner, results in an average reduction of two kilos of weight in a month the participants of the research," he says.
Also read: 12 steps to lose weight without changing your routine radically
"This is only a recommendation for a study and how is available for consumption. But we can understand that if we put in the meals like salad dressing the same, we will have this benefit, "adds nutritionist.
Remember that state that vinegar intake causes weight loss two kilos a month is a very subjective thing, because weight loss depends on other factors. But as Helouse highlights, apple cider vinegar, its properties can indeed be an ally in weight loss.
3. Apple cider vinegar can even suppress appetite?
The use of apple cider vinegar can increase the feeling of satiety.
Helouse points out that apple cider vinegar contains pectin, which is a soluble fiber found in the peel of the apple, and is able to absorb water creating volume. "And with that, get delay gastric emptying, slowing the absorption of food."
4. What is the reflection of apple cider vinegar consumption in the body's insulin levels?
This acetic acid in apple vinegar is a natural "blocking" the absorption of sugar and starch. Thus, they are eliminated a lot of calories which if taken up, would certainly hinder weight loss and result mainly in the abdominal fat accumulation.
As allows 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?
"The quantities recommended in the day can range from two to four tablespoons and can be placed in meals like salad dressing, added to olive oil as a salad dressing," explains Helouse.
So the ideal is always count on the guidance of a nutritionist to include food in your diet, and thus can better enjoy the benefits it can offer.
6. Why choose apple cider vinegar (rather than other vinegars)?
The choice of apple cider vinegar is due to its benefits. "The wine vinegar, for example, will have the benefits of fermentation of wine that are distinctive to the apple," says Helouse.
"So if the goal is to control glucose (for diabetics, for example), weight reduction and improves digestibility, apple cider vinegar is more interesting," says the nutritionist.
7. There are contraindications in the use of apple cider vinegar?
"There is no contraindication reports for adults, except for people who feel discomfort in consumption," explains Helouse.
8. What are the risks of excess consumption of apple cider vinegar?
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Using the excess apple cider vinegar can damage the stomach, duodenum and liver due to acidity.
Incidentally, it is worth remembering: anything in excess is good! Today, unfortunately, many people look for alternative / diets that promise "miraculous effects" when the goal is weight loss. But however much certain food / product can provide health benefits, it must be used with consciousness within a balanced diet.
"For a healthy life and control of lasting and effective weight, people need to learn to eat, feed the body and provide nutrients to our house (body). No single product, even if quoted in research or proven in studies its effectiveness for weight loss can have an effect on weight loss is not accompanied by good living habits, such as balanced diet, regular exercise and elimination of vices such as smoking and excess alcohol "concludes the nutritionist Helouse.