Many people seeking a weight loss shortcut turn to natural remedies like green tea and apple cider vinegar. If you’re forcing yourself to down green tea and apple cider vinegar to lose those excess pounds, rejoice! While many people believe that green tea and apple cider vinegar may help you lose weight, the evidence to support taking them alone, or together, is less than encouraging. This article examines the evidence behind these claims, explores how they might contribute to a healthy lifestyle, and highlights important safety considerations.
The Reality of Weight Loss
Safe weight loss only occurs when you burn more calories than you consume. Unfortunately, green tea and apple cider vinegar aren't silver bullets. Neither remedy is a silver bullet - even if they do offer a tiny boost, you still need to make changes to your diet and activity level to lose the weight. Consult your doctor to discuss a healthy weight-loss diet specific to your needs and your use of any supplements. Creating a daily 500-calorie deficit by eating less and moving more may help you lose up to 1 pound a week - a healthy rate of weight loss, according to the American Academy of Family Physicians.
Evidence for Weight Loss: Green Tea
A December 2012 review study published in the Cochrane Database for Systematic Reviews investigated the data relating to green tea as an aid to weight loss. The authors concluded that while green tea may help you lose weight, its effect is small and not considered statistically significant. Green tea is known for its fat-burning properties due to antioxidants called catechins. The combination promotes fat oxidation and helps regulate blood sugar, both of which can aid in weight loss.
How Much Green Tea Should You Drink?
Drink a cup of plain green tea in the mid-morning or mid-afternoon to help control cravings and unhealthy snacking. The hot beverage takes time to drink, so it may help keep you occupied until your next meal.
Evidence for Weight Loss: Apple Cider Vinegar
Apple cider vinegar is also used for weight loss, but there's very little evidence that it produces results. A March 2013 study published in the Journal of Chiropractic Medicine used apple cider vinegar as part of reduced-calorie diet that included a regimented supplement program. And while the participants lost weight, it's difficult to determine if apple cider vinegar had any influence on the weight loss because the study participants took so many other supplements that could have been responsible for the effect. Experts haven't found meaningful weight loss or long-term hunger control with use of apple cider vinegar. And many of the studies of apple cider vinegar and weight loss have been small or lacking in other ways. Some small studies suggest that apple cider vinegar may have promise as a weight-loss aid.
Read also: Losing Weight with Matcha Green Tea
How Apple Cider Vinegar Can Help Reduce Belly Fat
Apple cider vinegar has become quite popular over the years, often touted as a natural remedy for many health concerns, including weight loss. While apple cider vinegar alone won’t melt away fat overnight, evidence suggests it can be a helpful addition to your weight loss routine. Apple cider vinegar can aid in reducing belly fat by supporting appetite suppression, metabolism, and blood sugar regulation-factors that contribute to reducing belly fat over time.
Understanding Belly Fat
Belly fat comes in two types:
- Visceral Fat: This fat wraps around internal organs like the liver and pancreas and is linked to serious health risks like heart disease and type 2 diabetes.
- Subcutaneous Fat: Found just under the skin, this fat contributes to a “flabby” belly and affects body image.
Losing belly fat is challenging due to factors like hormones, genetics, diet, and lifestyle. There’s no “spot reduction” (targeting fat in specific areas), so a balanced approach with healthy eating, exercise, and lifestyle changes is essential.
What is Apple Cider Vinegar?
Apple cider vinegar is made from fermented apples, producing acetic acid, the active compound that contributes to its health benefits. It’s low in calories and contains small amounts of vitamins and minerals.
Appetite Control
Apple cider vinegar helps control hunger. The acetic acid increases feelings of fullness, leading to reduced calorie intake. Consuming apple cider vinegar before meals may help curb overeating, creating a calorie deficit for weight loss.
Read also: Make Your Own Iced Green Tea
Boosting Metabolism
Apple cider vinegar can boost metabolism by aiding in the breakdown of fats and carbohydrates, helping you burn calories more efficiently, especially when paired with a healthy diet and exercise. Apple cider vinegar comes from apples that have been crushed, distilled, and then fermented. Its high levels of acetic acid, or perhaps other compounds, may be responsible for its supposed health benefits. Studies in obese rats and mice suggest that acetic acid can prevent fat deposition and improve their metabolism.
Regulating Blood Sugar
Apple cider vinegar helps regulate blood sugar by improving insulin sensitivity, preventing insulin spikes that encourage fat storage, especially around the belly. Vinegar might help lower blood sugar levels after a meal by changing how foods are absorbed from the gut. Vinegar can alter insulin levels.
Breaking Down Fat
Acetic acid in apple cider vinegar supports lipolysis-the breakdown of fat cells-helping convert stored fat into energy, which may assist in fat loss.
Vinegar, Tea, and Your Diet
Green tea and apple cider vinegar are both calorie-free, and they can help you reduce your calorie intake if you serve them in place of higher-calorie foods or beverages, such as soda or fancy coffee drinks.
Apple cider vinegar adds flavor to food without adding any calories. Use it as a salad dressing, to make pickled vegetables, add flavor to your grain dishes or as the acidic element in your meat marinade.
Read also: Is Green Tea the Key to Weight Loss?
Best Ways to Use Apple Cider Vinegar for Belly Fat Reduction
To reap the benefits of apple cider vinegar, it’s important to consume it the right way. Here are a few popular methods for adding it to your daily routine:
1. Diluted Apple Cider Vinegar Drink
The simplest way to consume apple cider vinegar is to dilute it in water. This makes it easier on the stomach and still allows you to enjoy its benefits.
- How to make it: Mix 1-2 tablespoons of apple cider vinegar with 8 ounces of water.
- When to drink it: Sip this mixture 15-30 minutes before meals to help reduce your appetite and improve digestion.
- Why it works: The acetic acid helps suppress hunger, which can prevent overeating.
2. Apple Cider Vinegar and Green Tea
When combined with apple cider vinegar, this duo may give your metabolism a significant boost.
- How to make it: Brew a cup of green tea and stir in 1 tablespoon of apple cider vinegar.
- When to drink it: You can have this drink once or twice a day, ideally before meals.
3. Apple Cider Vinegar as a Salad Dressing
Apple cider vinegar can easily be incorporated into your meals by using it as a salad dressing. This is a flavorful way to add it to your diet without disrupting your routine.
- How to make it: Mix 2 tablespoons of apple cider vinegar with 1 tablespoon of olive oil, and season with salt, pepper, and any herbs or spices you like.
- Why it works: The olive oil provides healthy fats, promoting satiety, while apple cider vinegar helps regulate hunger and metabolism.
4. Apple Cider Vinegar with Lemon and Honey
Lemon and honey not only add flavor but also bring additional benefits, such as vitamin C and natural sweetness. This combination can help with fat loss and digestion.
- How to make it: Mix 1 tablespoon of apple cider vinegar, 1 tablespoon of lemon juice, and 1 teaspoon of honey in warm water.
- When to drink it: Drink this in the morning on an empty stomach to kickstart your metabolism.
- Why it works: The combination of apple cider vinegar, lemon, and honey can help support fat-burning, digestion, and detoxification.
5. Apple Cider Vinegar Capsules
For those who find the taste of apple cider vinegar unpleasant, capsules can be an easy alternative. These capsules provide similar benefits without the strong taste.
- How to use it: Take 1-2 capsules before meals, following the dosage instructions on the label.
- Why it works: Capsules offer the same metabolic benefits as liquid apple cider vinegar, making them a convenient option for people with sensitive stomachs.
Lifestyle Changes to Support Belly Fat Reduction
While apple cider vinegar can play a role in weight loss, it’s most effective when combined with other healthy lifestyle changes. Here are some tips to boost your results:
1. Focus on a Balanced Diet
In addition to using apple cider vinegar, make sure your diet supports fat loss by emphasizing:
- Fiber-rich foods: Foods like vegetables, fruits, legumes, and whole grains help you stay full for longer, making it easier to control your calorie intake.
- Lean protein: Protein helps build muscle and keep you satisfied. Choose lean sources such as chicken, turkey, fish, and tofu.
- Avoid processed foods: Minimize the consumption of sugary snacks, refined carbs, and processed foods, as these can contribute to belly fat and weight gain.
2. Stay Active with Exercise
Exercise is a key factor in reducing belly fat. Aim for a combination of cardio and strength training to maximize your results.
- Cardio: Activities such as walking, running, swimming, and cycling help burn calories and fat.
- Strength training: Lifting weights or doing resistance exercises helps build muscle, which boosts your metabolism and aids fat loss.
Aim for 150 minutes of moderate-intensity exercise per week, with strength training exercises 2-3 times a week.
Potential Side Effects
There are potential side effects with both green tea and apple cider vinegar.
Some people may have a difficult time tolerating the vinegar because it's so acidic, and as a case study published in December 2012 by Dutch Magazine for Dentistry demonstrates, apple cider vinegar can erode tooth enamel. Apple cider vinegar is highly acidic. It may irritate your throat if you drink it often or in large amounts. Over time, acidic drinks also can weaken the outer layer of teeth, called enamel. In supplement form, an apple cider vinegar tablet that gets stuck in your throat may cause long-lasting pain. This also is due to the acid in the vinegar.
Green tea is considered a safe food, but the tannins may cause nausea, and the caffeine may lead to insomnia.
You should also discuss the use of green tea with your doctor due to potential herb-drug interactions such as those with anticoagulants, certain types of pain medication and iron supplements. Apple cider vinegar may affect some medicines. These include common high blood pressure treatments called diuretics and the diabetes medicine called insulin. Apple cider vinegar also may affect supplements such as licorice and horsetail. When apple cider vinegar affects these medicines and supplements, levels of a key mineral in the body called potassium may become low. It has been reported to cause or worsen low potassium levels.
Safety Considerations and Side Effects
While apple cider vinegar is generally safe for most people, there are a few things to keep in mind:
- Acidity: Because it’s highly acidic, always dilute apple cider vinegar with water to avoid irritation of the throat and stomach lining.
- Dental health: To protect your teeth, drink apple cider vinegar through a straw and rinse your mouth afterward.
- Side effects: Excessive consumption may cause digestive discomfort or upset stomach. If you have existing digestive issues or are on medication, consult your healthcare provider before starting regular apple cider vinegar use.
Lose it the Right Way
While it's not certain if green tea or apple cider vinegar will help you lose weight, making changes to your caloric equation through diet and exercise will help. Eat a diet that's filled with low-calorie, nutrient-rich foods such as fruits, vegetables, whole grains and lean proteins, and aim to move as much as possible by taking the stairs, parking at the far end of the lot or taking three 10-minute walk breaks throughout the day.