Jakarta –
Apple cider vinegar that is drunk regularly is believed to have various health benefits, one of which is helping diets to lose weight. However, consuming fermented apples with yeast and good bacteria also has side effects.
Reported by Healthline, apple cider vinegar is generally safe to drink, but its acid content can damage tooth enamel in some people if consumed too often. The body’s potassium levels can also decrease if you drink too much over a long period of time.
So, how much should you drink apple cider vinegar for dieting and how do you consume it correctly?
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Apple Cider Vinegar Dosage for Diet
The amount of apple cider vinegar that can be drunk to help lose weight is 1-2 tablespoons or 15-30 ml per day. The dose is divided into 2-3 drinks a day.
Based on research in 2018, participants who consumed 2 tablespoons or the equivalent of 30 ml of apple cider vinegar every day for 12 weeks experienced a significant reduction in body weight and body fat compared to participants who did not drink it. Apple cider vinegar also helps shed belly fat and lowers blood triglycerides.
Please note, consuming more than this amount of apple cider vinegar is not recommended. At doses that are too high, the fermented apple juice can cause side effects such as erosion of tooth enamel and interactions with other medications taken.
How to Drink Apple Cider Vinegar for Diet
To drink it, mix apple cider vinegar with a glass of water. It is important to add water, otherwise it can cause a burning sensation in the mouth and throat. Because apple cider vinegar contains around 5-6 percent acetic acid, which is the main active component.
Apple cider vinegar can be drunk before eating. Consuming it at this time is believed to reduce weight by increasing the feeling of fullness so that appetite and calorie intake are reduced.
Apple cider vinegar is believed to be more likely to help with weight loss if its consumption is combined with other healthy eating patterns and lifestyles.
Other Benefits of Apple Cider Vinegar
Apart from helping diets to lose weight, apple cider vinegar has a number of other health benefits, as follows:
1. Control Blood Sugar Levels
Apple cider vinegar is often recommended as a natural way to control blood sugar levels, especially for people with insulin resistance. The acid slows the rate of gastric emptying and prevents large blood sugar spikes.
Drinking 20 ml of apple cider vinegar mixed with water before eating can significantly reduce blood sugar levels after eating. Consume right before a high carbohydrate meal.
2. Improve PCOS Symptoms
According to a 3-month study, PCOS women who drank 1 tablespoon or 15 ml of apple cider vinegar mixed with 100 ml of water immediately after dinner experienced increased hormone levels and more regular menstruation.
3. Improves digestive health
Drinking apple cider vinegar before consuming high protein foods helps protect digestive health. The fermentation of apple juice increases stomach acidity so that the body produces more of the enzyme pepsin which breaks down protein.
Apple cider vinegar for digestion should be taken 1-2 tablespoons with a glass of water, right before eating.
So, that’s the dosage and how to drink apple cider vinegar for a weight loss diet and other benefits.
(azn/row)
