The efficacy and function of apple cider vinegar for weight loss and slimming

Apple cider vinegar may help with weight loss, but the effect varies from person to person. The main functions and benefits of apple cider vinegar include promoting digestion, regulating blood sugar, and suppressing appetite, but it needs to be combined with dietary control and exercise to achieve the desired effect.

1. Promote digestion

Apple cider vinegar contains acetic acid and pectin, which can stimulate gastric acid secretion, help break down protein and fat in food, and promote gastrointestinal peristalsis. Moderate consumption of diluted apple cider vinegar during indigestion may alleviate bloating, but those with excessive stomach acid should avoid drinking on an empty stomach.

2. Regulating blood sugar

Acetic acid can delay gastric emptying rate and reduce postprandial blood sugar fluctuations. Some studies show that drinking apple cider vinegar before meals may improve insulin sensitivity, but patients with diabetes need to use it under the guidance of doctors, which cannot replace hypoglycemic drugs.

3. Appetite suppression

The sour taste of apple cider vinegar may stimulate taste buds to produce satiety and reduce food intake. It is recommended to dilute 15ml of apple cider vinegar with 200ml of warm water and drink it before meals. Excessive consumption may damage tooth enamel and esophageal mucosa.

4. Metabolic regulation

Polyphenols in apple cider vinegar may promote fat oxidation, but their actual fat burning effect is limited. It is necessary to combine aerobic exercise and strength training to effectively improve basal metabolic rate. Drinking apple cider vinegar alone cannot significantly reduce weight.

5. Gut Health

Fermented apple cider vinegar contains probiotics and organic acids that may regulate the balance of gut microbiota, indirectly affecting energy absorption. However, most commercially available products have undergone sterilization treatment and have low levels of active probiotics, making them unsuitable as substitutes for professional probiotic preparations.

When drinking apple cider vinegar, it is important to choose organic products that have not been filtered or pasteurized. The daily intake should not exceed 30 milliliters and must be diluted at least 5 times. Long term excessive consumption may cause low blood potassium or tooth decay. During weight loss, it is recommended to consume a high protein diet and exercise for at least 30 minutes daily. If discomfort such as acid reflux and abdominal pain occurs, stop using immediately and seek medical attention.