Innholdsfortegnelse:
- Hvordan eplecidereddik hjelper vekttap
- Hvorfor er ACV bedre enn annen eddik?
- Hva er den beste måten å konsumere eplecidereddik for vekttap?
- Ingredienser
- Hvordan forberede
- Hvorfor dette fungerer
- What Is The Apple Cider Vinegar Dosage For Weight Loss?
- 5 Apple Cider Vinegar Recipes For Weight Loss
- 1. Apple Cider Vinegar And Cinnamon
- Ingredients
- How To Prepare
- Why This Works
- 2. Apple Cider Vinegar And Fenugreek Seeds
- Ingredients
- How To Prepare
- Why This Works
- 3. Apple Cider Vinegar And Green Tea
- Ingredients
- How To Prepare
- Why This Works
- 4. Apple Cider Vinegar Salad Dressing
- Ingredients
- How To Prepare
- Why This Works
- 5. Apple Cider Vinegar Healthy Snack Smoothie
- Ingredients
- How To Prepare
- Why This Works
- How Does Apple Cider Vinegar Taste?
- Should You Take Apple Cider Vinegar Pills For Weight Loss?
- What Are The Health Benefits Of Apple Cider Vinegar?
- What Are The Other Uses Of Apple Cider Vinegar?
- How To Speed Up Your Weight Loss
- Tips And Precautions
Eplecidereddik har blitt brukt siden 8000 f.Kr. av egyptere for vekttap. Dette eldgamle helsemidlet er laget av gjæret juice av epler (1). Det er bevist å bidra til å senke blodtrykk og kolesterol (2), (3). Dette innlegget forteller deg hvordan ACV hjelper vekttap, hvordan du inkluderer det i kostholdet ditt, og andre helsemessige fordeler ved å drikke eplecidereddik. Les videre!
Hvordan eplecidereddik hjelper vekttap
Det er vitenskapelig bevist at eplecidereddik (ACV) hjelper vekttap. Det øker ikke bare metthet og insulinfølsomhet, men forbedrer også fordøyelsen og avføringen. Her er årsakene til at vi anbefaler at du prøver eplecidereddik for å miste vekt:
- Lavt i kalorier
Eplecidereddik inneholder lite kalorier. En teskje eplecidereddik inneholder bare 1 kalori (4). Derfor vil du ikke risikere å legge for mange kalorier i kostholdet ditt. Jo færre kalorier du spiser, desto mindre sannsynlig er det at kroppen din lagrer ekstra kalorier som fett.
- Senker lipidnivåer i serum
Forskere designet et eksperiment for å dokumentere effekten av ACV på totalt kolesterol, serum triglyserid, lipidperoksidering og antioksidantnivåer. De fant at mus supplert med ACV hadde utviklet bedre immunitet, lavere serumlipidnivåer, økt antioksidantnivå og hemmet lipidperoksidering (5).
Alle parametrene som brukes i denne studien er direkte eller indirekte relatert til vekttap og indikerer at drikking av eplecidereddik kan bidra til å forbedre din generelle helse.
- Øker mettheten og senker blodsukkeret
I en annen studie matet forskere en gruppe laboratorierotter med eplecidereddik og fant at de gikk ned i vekt og hadde redusert matinntak. De viste også en reduksjon i serumglukose og dårlig kolesterol og en økning i HDL-kolesterolnivået (6).
- Reduserer fedmeindusert oksidativt stress
Fedme forårsaker oksidativt stress, noe som kan føre til betennelse. En studie fant at eplecidereddik kunne bidra til å redusere fedmeindusert oksidativt stress hos forsøksdyr. Dette reduserer risikoen for fedme-relaterte sykdommer og beskytter hjertet (7).
- Forbedrer insulinfølsomheten
Insulin er et hormon som er ansvarlig for å opprettholde normale blodsukkernivåer (8). Når nok insulin ikke produseres av kroppen eller insulin ikke blir oppdaget av celler, fører det til henholdsvis diabetes type 1 og type 2 (9).
Type 2 diabetes er nært knyttet til gener, en stillesittende livsstil og hormonell ubalanse (10). Å drikke eplecidereddik bidrar til å forbedre insulinfølsomheten (11). Dette betyr at kroppens celler vil være i stand til å ta opp og regulere glukose effektivt, og dermed senke blodsukkernivået og redusere fettakkumulering.
- Hjelper med å normalisere høyt blodtrykk
Dårlige matvaner, slik som inntak av mettet fett, fet og fettete matvarer, høyt natrium og sukker / sukkerholdige matvarer, og høyt stressnivå kan føre til høyt blodtrykk. ACV har blitt brukt i mange år for å normalisere høyt blodtrykk (2).
Å forbruke to ts eplecidereddik med to ts honning og et glass varmt vann kan bidra til å normalisere blodtrykket. Når blodtrykket er normalisert, vil det kardiovaskulære systemet fungere bedre, alle cellene dine vil kunne få oksygen, og stressnivået vil komme ned. Dette kan igjen hjelpe deg med å gå ned i vekt.
- Forbedrer tarmhelse og tarmbevegelse
Du vil gå ned i vekt naturlig hvis fordøyelsessystemet fungerer som det skal. ACV inneholder eddiksyre og eplesyre, som forbedrer tarmmikrobens helse og antall, og forbedrer dermed fordøyelsen og avføringen.
ACV kan bidra til å redusere acid reflux, men mer forskning er nødvendig for å undersøke effektene (12). Eplecidereddik inneholder også pektin, som er en vannløselig fiber som kan forbedre tarmmikrobiota og kan redusere vekten (13).
Dette er de vitenskapelige grunnene til at du trygt kan bruke ACV for å gå ned i vekt. Men hvorfor bruke ACV for vekttap i stedet for eddik? Finn ut neste.
Hvorfor er ACV bedre enn annen eddik?
Svaret er relativt enkelt - ACV har mye mer helsemessige fordeler sammenlignet med andre eddiker. Det fungerer nesten som et antibakterielt middel, med vekttap bare en av fordelene.
Det er spesielt nyttig for å bekjempe diabetes, forbedre hjertehelsen og redusere høyt kolesterol. I tillegg til alle disse gode fordelene, forhindrer det skade på frie radikaler, noe som kan forhindre aldring og redusere risikoen for visse typer kreft. Det kan også hjelpe deg med å forbedre fordøyelsessystemets effektivitet og forhindre gastrointestinale problemer.
Men hva er riktig måte å konsumere det på? Her er hva du trenger å gjøre.
Hva er den beste måten å konsumere eplecidereddik for vekttap?
Den enkleste måten å konsumere eplecidereddik er å fortynne den i vann. Men hvis du vil øke vekttapet, drikk eplecidereddik med honning.
Ingredienser
- 1 ts eplecidereddik
- 2 ts honning
- 1 kopp varmt vann
Hvordan forberede
Tilsett ACV og honning til et glass varmt vann. Bland godt og drikk.
Hvorfor dette fungerer
Having apple cider vinegar with hot water and honey has the same effect as having honey and lemon with hot water. It is a great antioxidant and works as a detoxifier as well. For a healthy start to the day, look no further than this healthy drink.
As with most weight loss promoting agents, anything in excess can be harmful. Find out how much ACV should you take to lose weight.
What Is The Apple Cider Vinegar Dosage For Weight Loss?
You may take 1 teaspoon of apple cider vinegar per day. Also, make sure to dilute it with water/juice before drinking it. But that’s not the only way to consume apple cider vinegar. Here are a few apple cider vinegar recipes for fast weight loss.
5 Apple Cider Vinegar Recipes For Weight Loss
1. Apple Cider Vinegar And Cinnamon
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Ingredients
- 1 teaspoon apple cider vinegar
- 1/2 teaspoon Ceylon cinnamon powder
- 1 cup water
How To Prepare
- Add the cinnamon powder to water and boil it.
- Let it cool. Add apple cider vinegar.
- Stir well and drink.
Why This Works
Apple cider vinegar cannot be consumed raw because of its strong and unpleasant taste. Cinnamon adds a pleasant and sweet flavor to the drink. It also lowers blood sugar levels, reduces heart disease risk factors, and has a plethora of other impressive benefits that make it an irreplaceable part of anyone’s diet (14).
2. Apple Cider Vinegar And Fenugreek Seeds
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Ingredients
- 1 teaspoon apple cider vinegar
- 2 teaspoons fenugreek seeds
- 1 cup water
How To Prepare
- Soak the fenugreek seeds overnight in a cup of water.
- In the morning, add apple cider vinegar to the fenugreek water.
- Stir well and drink.
Why This Works
Fenugreek seeds boosted metabolism and enhanced insulin sensitivity in rat studies (15). Apple cider vinegar and fenugreek seeds make a great combination when it comes to losing weight. Moreover, the sweet-bitter taste of fenugreek seeds helps bring the acidic taste of the ACV a notch down.
3. Apple Cider Vinegar And Green Tea
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Ingredients
- 1 teaspoon apple cider vinegar
- 1 teaspoon green tea leaves
- 1 teaspoon honey
- 1 cup water
How To Prepare
- Heat the cup of water until it just starts to boil.
- Remove the pot from the flame and add the green tea leaves. Close the lid and let it steep for 3 minutes.
- Strain the tea into a cup and add apple cider vinegar.
- Add a teaspoon of honey.
- Stir well and drink.
Why This Works
Green tea is rich in antioxidants that help reduce the toxin levels in the body. It also helps you relax and improves digestion and immunity (16). Apple cider vinegar with green tea and honey is the perfect recipe to suppress your appetite and lose weight.
4. Apple Cider Vinegar Salad Dressing
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Ingredients
- 2 teaspoons apple cider vinegar
- 4 teaspoons extra virgin olive oil
- 1 teaspoon Dijon mustard
- ½ teaspoon lemon zest
- ¼ teaspoon freshly ground black pepper
- 1 tablespoon chopped fresh herbs
- Salt to taste
How To Prepare
- Toss all the ingredients into a glass jar.
- Shake it well.
- Drizzle it all over a healthy and crunchy salad.
Why This Works
Salad dressing contains a lot of invisible calories in the form of sugar, salt, and mayonnaise. Try this light dressing, which is delicious, heart-friendly, and promotes fat loss. You can add it to chicken/vegetable/mushroom/tuna/egg salad or also use it as a marinade.
5. Apple Cider Vinegar Healthy Snack Smoothie
Shutterstock
Ingredients
- 1 teaspoon apple cider vinegar
- 1/2 cup pomegranate
- 1 teaspoon chopped apricot
- A bunch of baby spinach
How To Prepare
- Whiz all the ingredients.
- Pour into a glass and drink it.
Why This Works
Fruits and veggies are excellent sources of vitamins, minerals, and good carbs that help reduce inflammation, boost immunity, and improve bowel movement (17). If you want to snack, snack healthy. Add ACV to your smoothie to accelerate weight loss.
Let’s now discuss one of the main characteristics of apple cider vinegar – its taste.
How Does Apple Cider Vinegar Taste?
Due to its acid content, ACV tastes sour and vinegary. It has a pungent odor, and one of the major stumbling blocks for people, initially, is the strong flavor of ACV. However, gradually, it will become a part of your healthy lifestyle, and you will drink it without blinking your eyes.
Apart from taking apple cider vinegar as a concentrated liquid, there are apple cider (ACV) pills available on the market. Should you take them? Find out in the next section.
Should You Take Apple Cider Vinegar Pills For Weight Loss?
Always consult a doctor or dietitian before ingesting any pills or supplements. Apple cider vinegar is an acquired taste, with a lot of people avoiding it and even giving it up altogether because they can’t take its strong flavor. Capsules provide an alternative as you get all the benefits of the vinegar without the pungent taste.
However, they can be quite deceptive with the amount of the vinegar included in them. Always ensure that you check the composition listed on the label.
Listed below are the other health benefits of consuming apple cider vinegar.
What Are The Health Benefits Of Apple Cider Vinegar?
- Prevents the growth of harmful bacteria like c oli (18).
- Can help manage diabetes.
- May lower the risk of heart disease.
- Helps kill fungus on the toes.
- May help reduce acne.
- May help reduce warts.
- May help manage varicose veins (19).
What Are The Other Uses Of Apple Cider Vinegar?
- It can be diluted and used as a skin toner.
- It is a natural teeth whitener.
- It can be used to treat sunburns.
- It is a natural deodorant.
- It can be used as an after shampoo conditioner.
- It can be used to reduce keratinization.
You can reap a lot of benefits by drinking or applying apple cider vinegar topically. Here are a few tips to speed up your weight loss.
How To Speed Up Your Weight Loss
Who wouldn’t like to lose weight in the shortest time possible? We have listed a few simple tips that can help improve the results.
One of the most important aspects of weight loss is the diet you follow. If you are eating a lot of unhealthy foods, you are effectively negating any chances of losing weight. Junk food has a lot of fat and very little nutritional value. Processed foods are usually high in artificial flavors, sugars, fats, and preservatives. Even though they may taste nice, in the long run, they can cause significant health problems. Hence, avoid junk and processed foods.
Now that you know what not to do, let’s look at what you can do to help improve your weight loss results.
- Most people are very casual in their approach towards exercise. They don’t give it the importance it deserves. Studies have shown that even a 20-minute workout, performed three to four times a week, can offer significant health benefits (20).
- Exercise improves blood circulation, mobilizes fat reserves, and increases your metabolic rate (21). If you are hard-pressed for time, a 20-minute walk during your lunch break at work can be an effective workout.
- The key to exercising, as with everything else, is consistency. Consistent efforts will result in you achieving your goal.
- You should also ensure you eat as clean as possible. Eating clean means you get plenty of natural, unprocessed foods. Leafy vegetables are a great way of getting your daily nutrient and fiber requirements. Foods that are rich in potassium help reduce stress and lower blood pressure (22). Bananas, sweet potatoes, avocados, and spinach are excellent sources of potassium.
- Avoid sugars at all costs. Refined sugars add empty calories and offer no nutritional value. Honey can be used as a healthier, natural substitute for refined sugar.
Apple cider vinegar has a lot of health benefits, and since it is natural, people assume there are no side effects associated with it. However, too much of anything can be bad, and the same applies to ACV. Keeping that in mind, here are a few tips to help you get the best out of ACV.
Tips And Precautions
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- Organic, natural ACV is the best option available. Always opt for it over the processed varieties.
- If you are taking ACV capsules or pills, check the composition. Some pills are altered and have microscopic traces of ACV, which reduce its benefits.
- Consuming excessive amounts of apple cider vinegar can contribute to hypokalemia (23). This means your body is low in potassium, and this can lead to osteoporosis. It also affects bone health by decreasing bone density. If you have osteoporosis, stay away from ACV.
- Always consult your doctor before starting any new diet regimen. If your doctor has prescribed diuretics or medications for diabetes or heart disease, make sure to check if ACV will interact with any of them.
- Consume ACV only after diluting with water. It has a high acidic content, and combining it with other liquids could cause damage to the enamel on your teeth.
- The