How to Do Apple Cider Vinegar Diet

How to Do Apple Cider Vinegar Diet

Weight loss issue has been addressed with many solutions worldwide. Different research in the respective field invented new techniques and diet plans to reduce weight. Apple Cider vinegar is not a unique solution for weight loss. It has been used worldwide for centuries, not just for weight loss but also for a stimulant. It is useful for many health purposes; for example, it can lower the sugar levels in the blood. Nowadays, people use apple cider vinegar to lose weight. 

The formula of Apple Cider Vinegar

 There is a two-step process to make apple cider vinegar that helps people to lose weight. 

1. In the very first step, apples are crushed, and other yeast is added. This process converts the sugar of the apples into the alcohol. 
2. Secondly, some bacteria are mixed in that alcohol to convert it into acetic acid. 

Formerly, this process took months, but it only takes a day in the modern era with new technology. One of the essential active components of apple cider vinegar is acetic acid, also known as ethanoic acid. It tastes sour and has a bad odor. If you are taking one tablespoon of it, it means that you are consuming only three calories without carbs. That is why people suggest apple cider vinegar for weight loss. 

Apple Cider Vinegar Diet 

1. Dosage and Uses: For years, apple cider vinegar has been used as a preservative and used in baking, cooking, and salad dressings. It is not suggested to take vinegar as it is; instead, it should be diluted in the water to protect teeth. Drinking it straight may cause harm to the enamel of your teeth. It should be consumed only 1 or 2 tables of spoon per day as a health tonic.
2. Benefits: It is stated that Greeks used apple cider vinegar to heal the wounds, but as time passed, people observed that it could also be used for heart issues, obesity, and dandruff. Some studies proved that acetic acid present in the apple cider vinegar has other functions too. Research done in Japan asserted that apple cider vinegar could be helpful for the people who are trying hard to lose weight. Apple cider vinegar is also used to treat diabetic patients as it maintains a balance of insulin and sugar in blood levels. Apple cider vinegar also contains a chemical, polyphenols that treat the damaged cells in the body that can cause cancer.

3. Side effects: Excessive use of apple cider vinegar can harm the teeth, throat, and stomach. One of the major problems that it can create in the body is that it can lower down the potassium levels. Muscles and nerves need a proper amount of potassium to work properly, so a high intake of apple cider vinegar can affect the performance of muscles and nerves. It also slower downs the process of digestion and consequently increases the sugar levels in the blood that is harmful to diabetic type 1 patients. People who are on the treatment for heart issues or diabetes should avoid taking apple cider vinegar as it affects the medications. 

Now let us talk about the apple cider vinegar diet plan that can be followed. We will be discussing the weekly plan and more than three meals per day, but you can adjust your number of meals accordingly.

Diet Plan Apple Cider Vinegar

• Monday

• Breakfast

For breakfast, make an omelet of two eggs fried in a nonstick pan along with 50 grams of onion and tomatoes. You can add a topping of low-fat cheese, add some muffin, and one tablespoon butter. For juice, take 250 ml of apple or fresh orange juice. In the end, you need to take a capsule of apple cider vinegar diet.

• Snack at Mid-Morning

After breakfast and before lunch, you can take some slices of watermelon or cantaloupe melon, or instead, grapefruit tea can also be used. Do not forget to take at least 250 ml of water.

• Lunch

Mix lettuce romaine, endive, spinach, tomatoes, cucumbers, watercress, and escarole so that the total weight of this mixture should be 250 grams. Take 80 grams of grilled turkey or chicken. For garnishing, you can take 3 tablespoons of any low-fat dressing. One apple and at least 250 ml of water.

• Snack at Mid-Afternoon

You can have rice or four slices of bran toasts along with 100 grams of low-fat cheese. The minimum requirement of water to take should be 250 ml.

• Dinner

At dinner, take 250 grams of pasta along with grilled turkey meatballs at least 50 grams and 100 grams of tomato. For vegetables that do not include peas and corn, you can take other vegetables to 200 grams and 250 ml of water. And here, you will add one capsule of apple cider vinegar diet.

• Tuesday

• Breakfast

Take 250 ml of milk; it's good to take skimmed milk, shredded wheat at least two, any kind of berries, especially blueberry or raspberry at least 150 grams. 250 ml of water or any herbal tea. One capsule of apple cider vinegar.

• Snack at Mid-Morning

For a mid-morning snack, take two tablespoons of peanut butter creamy or chunky, one medium-size banana, soya milk skimmed 250 ml, and made a milkshake of all these items.

• Lunch

Take low-fat mayonnaise, two slices of bran bread, canned tuna fish of 50 grams, onion, and green peppers 50 grams each, and 250 ml of water.

• Snack at Mid-Afternoon

Juice of cranberry 250 ml and popcorn of 100 grams. Popcorns should not be made with butter.

• Dinner

Take 200 grams of broccoli, and two tablespoons of parmesan cheese, 80 grams of grilled chicken with apple cider vinegar, 200 grams of salad of green leaves discussed above—one kiwi and one capsule of apple cider vinegar diet, and 250 ml of water.

• Wednesday

• Breakfast

Take raspberries, raspberries, and bananas all 50 grams each. Yogurt is 200 grams, but keep in mind that it should be low-fat, herbal tea, or you can take the water of 250 ml and one capsule of apple cider vinegar diet.

• Snack at Mid-Morning

Cake made of rice 100 grams, pureed with apple and any herbal tea. Take 250 ml of water.

• Lunch

Grilled turkey or chicken 80 grams, lettuce romaine 50 grams, and tomatoes 50 grams. Low -fat mayonnaise of one tablespoon and three slices of pita bread, and one apple. Instead of water, you can take 250 ml of fresh cranberry juice.

• Snack at Mid-Afternoon

Crackers of wheat at least three to four, water 250 ml and 30 grams of low-fat cheese.

• Dinner

Grilled fish of 80 grams, garlic and lemon juice, 200 grams of spinach and add some garlic in it, baked potatoes of 80 grams with butter one tablespoon, frozen yogurt of 200 grams along with 7 almonds and one capsule of apple cider vinegar diet.

• Thursday

• Breakfast

Take two tablespoons of raisins and 100 grams of oatmeal, skimmed milk of 250 ml, and apple juice of 250 ml. Take one capsule of apple cider vinegar diet.

• Snack at Mid-Morning

Take at least one with one tablespoon of jam and herbal tea, 250 ml of water.

• Lunch

One cup of vegetable soup, two slices of bran bread, grapes 100 grams, low-fat cottage cheese 200 grams, and water 250 ml.

• Snack at Mid-Afternoon

Orange of medium size and water 250 ml.

• Dinner

Griller chicken 80 grams, green salad 200 grams same as discussed above with cucumbers, watercress, and tomatoes. Salad dressing of four tablespoons and 250 ml of water. Five walnuts and one capsule of apple cider vinegar diet.

• Friday

• Breakfast

Honeydew melon, one tablespoon of muffin, skimmed milk 250 ml, and 250 ml of water along with 250 ml of herbal tea. One capsule of apple cider vinegar diet.

• Snack at Mid-Morning

Medium-sized dried figs at least two, herbal tea, and water of 250 ml.

• Lunch

Mix vegetables fried at low at least 100 grams, brown rice 150 grams, and 250 ml of water.

• Snack at Mid-Afternoon

Hummus with five wheat crackers and 250 ml of water.

• Dinner

Take halibut of 80 grams along with lemon juice, 200 grams of green leaves salad, as discussed above. Also, take green beans with garlic 150 grams and pineapple of 100 grams, water 250 ml, and one capsule of apple cider vinegar diet.

• Saturday

• Breakfast

Take low-fat yogurt 100 grams, skimmed milk 250 ml, apple juice 250 ml, and bran cereal 100 grams—one capsule of apple cider vinegar diet.

• Snack at Mid-Morning

One bagel, along with the sugar-free spread of any fruit, herbal tea, and water 250 ml.

• Lunch

Make a salad with 80 grams of grilled chicken and sprinkle one tablespoon of mayonnaise low-fat, onions, and celery 50 grams each. You can take this with pitta bread and 250 ml of water.

• Snack at Mid-Afternoon

Medium size of orange and water of 250 ml.

• Dinner

You can take grilled turkey 80 grams and make burgers by adding lettuce romaine, onion, tomatoes, cheese low-fat, and ketchup each 25 grams—a green salad of all those ingredients that are discussed above. Also, add six almonds and herbal tea to your dinner with 250 ml of water. One capsule of apple cider vinegar diet should be taken as usual.

• Sunday

• Breakfast

Skimmed milk of 250 ml along with herbal tea and 250 ml of water, oatmeal of 100 grams, and once capsule of apple cider vinegar diet.

• Snack at Mid-Morning

Take peanut butter with rice cakes and apple juice of 250 ml.

• Lunch

Green salad of all discussed ingredients at least 200 grams, chicken grilled 100 grams, and add salad dressing to it. You can take one apple and 250 ml of water.

• Snack at Mid-Afternoon

250 ml of tangerines water.

• Dinner

80 grams of grilled turkey along with 100 grams of broccoli and cauliflower. You can also add three to four small size potatoes and herbal tea. One capsule of apple cider vinegar diet should be taken as usual.

References

https://www.webmd.com/diet/apple-cider-vinegar-and-your-health#1

https://www.health.harvard.edu/blog/apple-cider-vinegar-diet-does-it-really-work-2018042513703

https://images.hollandandbarrettimages.co.uk/promotionuploads_new/hb/atg/pif/dietplan.pdf