Category: Health Yourself Views: 2573
Do you want to burn that stubborn belly fat and lose your weight? You must know it from the beginning that it requires a lot of discipline and commitment to achieve your goals.
If you think you can take the easy way with those miracle pills or supplements, forget it. Almost none has ever been proven to deliver the claimed results. Not only are their claims of effectiveness shoddy, most of these pills have never undergone testing or approval for human consumption.
The safer and effective path to weight loss is to follow the traditional route – eating real food and exercising.
Apple Cider Vinegar – A Magical Weight Loss Ingredient
Even if apple cider vinegar is not a regular part of your diet, you should try it.
Here is how apple cider vinegar (ACV) helps you burn your belly fat and lose weight:
1. Feel Fuller & Eat Less
If you take vinegar before your meals, you will feel fuller and thus eat less. This is not only practical and you can test it yourself, but even studies have proven it many years ago.
According to a study conducted in 2005 (published – The European Journal of Clinical Nutrition), patients who were given white bread soaked in ACV felt fuller. The control group which was given bread didn’t feel so. The participant’s satiety (feeling fuller) was measured through subjective rating.
2. Balanced Blood Sugar Levels
You know there’s a close relation between high blood sugar and being overweight?
If your blood sugar is high, you will regularly crave for sweet things. This means that you will never be able to lose weight.
You should eat foods containing complex carbs and low sugar because they supply the body with constant amount of energy because they require a lot of time for converting the glucose. This is not only what our body wants, it helps in maintaining our blood sugar levels and eliminates any sweet cravings.
When you take sweet snacks with high amounts of sugars, they will metabolize at a fast rate. Due to this reason they will give you an instant energy boost. But this is not good for your body because it will cause fluctuations in your blood glucose level. And this can again give you cravings for more sweet. Thus a nasty cycle of sugar cravings is created, which is bad for your health.
On the other hand, you should take vinegar with complex carbohydrates. It will then bring out its antiglycemic properties. This refers to the property of stabilizing blood sugar. Studies show that ACV can help in lowering postprandial glycemia by around 20 percent against placebo. Postprandial glycemia refers to your plasma glucose concentration post meals.
3. No More Fat Accumulation
ACV also helps in reducing your blood cholesterol levels and triacylglycerol. This has been proven in a study. ACV has dietary acetic acid that helps in reducing blood cholesterol and triacylglycerol.
This happens because vinegar causes inhibition of lipogenesis and higher level of excretion of faecal bile acid. Lipogenesis refers to the conversion of energy to fat in your liver. Thus, lesser formation of fat means better weight loss prospects.
4. Positive Impact on Insulin Receptors
How dietary fat is digested, used in your body and stored is all affected by insulin. So insulin plays an important role in losing weight.
If you have high insulin levels fat is broken down faster. This is because the activity of lipases increases (these are enzymes responsible for breaking down fat).
But if your insulin levels are low, lipases become inactive. Then the fatty acids turn into fat molecules and get stored in the form of fat droplets in your body.
Vinegar helps in managing your insulin levels and sensitivity in both diabetic and non-diabetic patients.
In a study, those who suffered from insulin resistance experienced 64 percent reduction in their postprandial glycemia on using vinegar against those who used a placebo. Postprandial glycemia refers to blood sugar levels after taking meals.
ACV also helped in improving post-meal (postprandial) insulin sensitivity in the subjects by around 34 percent. This proved the insulin level and sensitivity managing properties of vinegar in both diabetic and non-diabetic patients.
Vinegar is also known for its detoxification benefits. It works by absorbing toxins within your digestive tract and in removing them from the body. ACV regulates bowel movements and this helps in preventing buildup of toxins.
When our body is able to efficiently remove toxins, it becomes easier for our body to run different processes like digestion and metabolism.
6. Getting Rid of Belly Fat
Studies have already proven that apple cider vinegar helps in reducing weight.
According to a study (published – 2009) involving obese subjects, those who took 15-30 ml ACV (diluted in 500 ml water) everyday for 12 weeks saw significant reduction in their belly fat and waist circumference. They also experienced weight loss and lower blood triglycerides.
Those who took 1 tbsp (15 ml) of ACV in 500 ml water lost 1.2 kg (2.6 lbs). The subjects who took 2 tbsp (30 ml) lost 1.7 kg (3.7 lbs).
How Can you Add Vinegar to Your Diet?
Make sure that you use only organic, unfiltered and raw vinegar. Look for cloudy deposit formation at the bottom, as it is a sign that the vinegar is not filtered excessively. This also means that the vinegar contains all the good things required for your health.
You can add vinegar to your diet using many ways:
- Add 1 tsp of vinegar into 1 cup water and drink it daily. Make sure to keep increasing the vinegar’s quantity gradually.
- Gradually, you must increase it to 2 tbsp in 1 cup water, and also increase the frequency (1 to 3 times daily).
- Drink this 1 hour before your meals. You should also drink it before you take anything else in the morning. This will help in starting your metabolism.
Note: – Apple cider vinegar is highly acidic. This is why it’s so important to dilute it for protecting your throat, teeth and stomach linings. Undiluted vinegar should never be used.
It can also be used as flavoring during cooking or as salad dressing. Add some turmeric and you can further speed up weight loss.
As already mentioned, losing weight is not an easy task. You will also have to bring lifestyle changes. It will also require following a balanced diet, getting properly hydrated, taking adequate sleep and exercising regularly.
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