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Drinking apple cider vinegar has been used as a folk remedy for hundreds of years for many different purposes, but recent studies showing its effect on blood sugar and insulin levels are particularly significant for those who wish to lose weight.
Results of a 2004 study published in вЂњDiabetes CareвЂќ by the American Diabetes Foundation shows that apple cider vinegar has the ability to help control blood glucose levels and insulin production. Participating in this study were three representative groups: one was completely healthy, one was diabetic and the final group was composed of those who exhibited symptoms of pre-diabetes. The study showed that by taking apple cider vinegar before meals, blood glucose levels become significantly lowered and the typical highs and lows of insulin and glucose production commonly experienced after meals were dramatically reduced. The group with pre-diabetic symptoms showed the most promise when given apple cider vinegar; blood glucose levels were cut in half. How does this translate into weight loss? The more effectively the body is able to produce adequate insulin levels while decreasing blood sugar levels directly relates to the rate at which the body burns food for energy. A follow-up to the above-mentioned study was conducted four weeks later. Participants who took 2 tablespoons of apple cider vinegar before two of their meals daily lost between 2 and 4 pounds as a side effect.
How to Take It
Although apple cider vinegar can be taken in supplement form, it is generally considered more effective when taken as a liquid. Although there is no set dosage recommendation for apple cider vinegar, 1 to 2 teaspoons mixed into water or juice daily generally is recommended. When shopping for a good quality apple cider vinegar, pick up the bottle and give it a shake. It should appear cloudy and have particles floating in it. This floating substance is called the вЂњmother,вЂќ and it is the part of the vinegar that provides the most benefit. When taking apple cider vinegar for weight loss, an added benefit is that the acetic acid that it contains helps the body more efficiently absorb natural minerals from food.
A folk remedy, apple cider vinegar has been used to treat a myriad of different conditions ranging from a sore throat to head lice. Nausea may be relieved by drinking a tonic of apple cider vinegar and water. Providing immediate relief for sunburn, apple cider vinegar also may be added to the bath to help relieve rashes and other minor skin irritations.
Some people who take apple cider vinegar for weight loss claim that it is especially effective in targeting fat around the stomach area. Drinking apple cider vinegar helps to flush out toxins from the digestive tract, which is what may help create the appearance of a flatter stomach.
As apple cider vinegar is highly acidic, diluting it in another liquid is essential to avoid burning the throat or damaging tooth enamel. If under the care of a physician, it is wise to ask about apple cider vinegar before trying it. It may interact with diuretics and laxatives as well as with some medications prescribed for diabetes and heart disease. In addition, excessive long-term use may cause low potassium levels and decreased bone density.