Dr. Emma - How to Lose Weight Fast and Safely

The Best Weight Loss Tips - That Work!

9 HEALTH BENEFITS OF WEIGHT LOSS

The list of reasons to get to and stay at a healthy weight is long. Some of the most notable include:

1. Losing weight improves heart health. Being overweight makes your heart work harder to move blood through the body. Shedding some weight reduces pressure on your arteries and stress on your heart. It also helps lower your “bad” LDL (low-density lipoprotein) cholesterol level.

2. Dropping some pounds can improve type 2 diabetes. People with type 2 diabetes who take action to start losing weight typically experience improved insulin sensitivity. That’s because excess body fat causes inflammation that adversely affects how insulin (the hormone that regulates blood sugar) functions. You may notice improvement even with just a 5% weight reduction.

3. Moving toward your target weight lowers your stroke risk. Losing weight not only reduces the strain on your heart but also reduces the pressure on your blood vessels, making it less likely that a blood clot will develop.

4. Weight loss lowers the risk of specific cancers. As your weight drops, so does your risk of diseases like pancreatic, kidney, breast (in women past menopause), endometrial, and liver cancer.

5. Losing weight improves mobility. Weight loss benefits your knees and other joints. Even minimal weight reduction reduces joint pain and makes it easier to move around. That improvement may make you more inclined to exercise, which continues the downward trend in your weight and the upward trend in your fitness.

6. Weight loss improves sleep and boosts energy. People who are overweight frequently suffer from sleep apnea. It’s a condition where fat deposits in the neck make it harder to breathe, which results in frequent awakenings throughout the night. Losing weight may not eliminate the problem, but it can significantly improve sleep quality. As a result, you will have more energy during the day.

7. Shedding pounds can increase your s*x drive. Hormonal changes from weight loss can increase your libido.

8. Losing weight can improve your sense of taste. It’s not clear why, but people who lose weight often report that it sharpens their sense of taste. As a result, you may find that you can decrease portion sizes and still get the same enjoyment from a meal.

9. Making progress can improve your self-esteem. Not all the benefits of weight loss are physical. Changes in how you feel about yourself are also very important and worth noticing and celebrating.

1) Nuts and nut butters

“Nuts have healthy fat, fiber, and protein, which is a great combo to keep you energized and satisfied,” says Cording.

A quarter-cup of whole nuts or two tablespoons nut butter is a good max serving for most people. That many whole almonds, for example, nets you 200 calories, seven and a half grams of protein, 18 grams of filling monounsaturated and polyunsaturated fats, and four and a half grams of fiber, per the USDA.

Cording adds that some nuts (like walnuts) boast a tiny dose of ALA, an omega-3 fatty acid that may help tame inflammation.

Almond butter (2 Tbsp): 190 cal, 18 g fat, 6 g carbs, 1 g sugar, 0 mg sodium, 3 g fiber, 7 g protein

2) Eggs

Another great source of protein (six grams) and healthy fats (five grams), Cording says eggs help keep you satisfied and energized so you can maintain muscle while you’re burning fat.

“They’re instant portion control," she says, "which is handy when you’re trying to lose weight. You know that one large egg nets you 70 calories."

Plus, eggs have choline, which supports brain health, as well as DHA, which is anti-inflammatory. Just be sure to double-check the label for “DHA.”

Per 1 large egg: 72 cal, 4.75 g fat, 0.36 g carbs, 0.18 g sugar, 71 mg sodium, 0 g fiber, 6.28 g protein

3) Milk

Milk offers tons of bone-building calcium (300 mg in one cup) and animal protein (eight grams)–and you don’t have to choose the low-fat varieties to enjoy those benefits.

In fact, Cording recommends opting for 2 percent or whole milk. “You’ll get more calories, but it tends to be more satisfying,” says Cording. “You actually absorb some of the nutrients better, including vitamins D and A, if there’s some fat in there.”

Per 1 cup whole milk: 161 cal, 8 g fat, 13 g carbs, 12 g sugar, 125 mg sodium, 0 g fiber, 8 g protein

4) Yogurt

The probiotics in yogurt can support a healthy gut and your overall wellness. “When your immune system is working well, your gut and brain talk to each other. If you struggle a lot with stress eating, maintaining good digestive health helps nourish a healthy gut so you feel calmer and avoid stress eating,” says Cording. Similar to milk, your best bet is to skip the low-fat varieties—go for full-fat Greek yogurt or Skyr instead.

Per 1 cup full fat Greek yogurt: 230 cal, 11 g fat, 9 g carbs, 5 g sugar, 80 mg sodium, 1 g fiber, 22 g protein

5) Berries

Because they’re loaded with fiber, these sweet treats help improve satiety and reduce cravings as you're burning fat. In one cup of blueberries, for example, you get fewer calories (about 84) and more grams of filling fiber (3.6) than in one large banana.

“Berries take up lots of space on a plate, so they’re visually satisfying,” says Cording.

What’s more, colorful raspberries, blueberries, and blackberries are all loaded with anti-inflammatory antioxidants that help support your immune system.

Raspberries (1 cup): 64 cal, 1.48 g fat, 14.69 g carbs, 5.44 g sugar, 1 mg sodium, 8 g fiber, 1.48 g protein

Blueberries (1 cup): 84 cal, 0.49 g fat, 21.45 g carbs, 14.74 g sugar, 1 mg sodium, 3.6 g fiber, 1.10 g protein

Blackberries (1 cup): 126.94 cal, 0.71 g fat, 13.84 g carbs, 7.03 g sugar, 1 mg sodium, 7.6 g fiber, 2 g protein

As the temperatures drop, hearty stews, aromatic soups, and comfort foods take centre stage, offering a symphony of flavours to warm the soul. Seasonal produce like root vegetables and citrus fruits add vibrancy to dishes, while festive treats like spiced cookies and mulled beverages create a festive ambiance. It is also the time, when we want to indulge the most in fried foods. The winter season invites indulgence, encouraging foodies to savour rich, comforting meals that provide both warmth and a sense of culinary celebration. From savory to sweet, winter's culinary offerings turn every meal into a delectable journey, making it a blissful time for food lovers. But, as we tend to enjoy these delicacies, they make way for rapid weight gain. As much as this season sees weight gain, it is also the best time for weight loss. We tend to get good sleep, which speeds up the metabolism that is the main reason why we love to eat too much food. So, if you want to lose some weight, here are a few simple tips that can come in handy for you.

1. Limit the portion size

Cold temperatures naturally boost the body's metabolism to stay warm, burning more calories. Consuming nutrient-dense, warming foods and controlling portion sizes helps regulate calorie intake without sacrificing essential nutrients. However, it's crucial to strike a balance, ensuring adequate nourishment to maintain energy levels and support overall health during the colder months.

2. Be active

Winter might make us lazy and this is why, it is the need of the hour to indulge in physical activity. Indulge in some form of physical activity for 3-5 days a week. This will help you burn calories. Even if you eat some fried food in this season, you can maintain it through exercise.

3. heral tea

In cold weather, people often like to drink tea with milk to keep the body warm which contain fats, while the sugar present in it can also increase obesity. So, instead of this milk tea, opt for herbal teas. This will eliminate your craving for tea and will also provide warmth to your body while boosting your metabolism.

4. Include fibre-rich fruits in your diet

During the winter season, many seasonal fruits are available in the market, which are rich in fibre and low in calories. If you include fruits in your diet, it keeps your stomach full for a long time and you avoid eating any unhealthy foods.

5. Stay hydrated

Try to stay hydrated. When you drink adequate amount of water, the toxic substances present in your body are removed, which boosts metabolism and burns fat faster. Apart from this, drinking water also makes your stomach feel full. One does not feel hungry, which helps in reducing weight.

9 FOODS TO HELP YOU LOSE WEIGHT

1. Beans

Inexpensive, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more.

2. Soup

Start a meal with a cup of soup, and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as it's broth-based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter.

3. Dark Chocolate

Want to enjoy a little bit of chocolate between meals? Pick a small square or two of dark chocolate instead of the milky version. In one study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.

4. Pureed Vegetables

You can add more veggies to your diet, enjoy your "cheat" foods, and cut back on the calories you’re eating, all at the same time. When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish.

5. Yogurt with berries

A protein-rich breakfast may help you resist snack attacks throughout the day.

In a study of a group of obese young women, those who started the day with 35 grams of protein -- that’s probably way more than you’re eating -- felt fuller right away. The women ate a 350-calorie breakfast that included eggs and a beef sausage patty. The effect of the high-protein breakfast seemed to last into the evening, when the women munched less on fatty, sugary goods than the women who had cereal for breakfast.

Eggs and sausage aren’t your only options – and given their saturated fat, you might need to switch things up. Greek yogurt with berries and nuts is one option. Just pick yogurt that isn’t loaded with added sugar.

6. Nuts

For a great snack on the run, take a small handful of any nuts -- such as almonds, peanuts, walnuts, or pecans. Research shows that when people munch on nuts, they automatically eat less at later meals.

7. Apples (With the Skin On)

Skip the apple juice and the applesauce and opt instead for a crunchy apple with its skin on. Whole fruit blunts appetite in a way that fruit juices and sauces don’t.

One reason is that raw fruit has more fiber. Plus, chewing sends signals to your brain that you’ve eaten something substantial.

8. Yogurt

Whether you prefer Greek or traditional, yogurt can be good for your waistline.

A Harvard study followed more than 120,000 people for a decade or longer. Yogurt, of all the foods that were tracked, was most closely linked to weight loss.

That doesn't prove that yogurt caused weight loss, but it stood out among other foods.

9. Grapefruit

Yes, grapefruit really can help you shed pounds, especially if you are at risk for diabetes.

Researchers at Scripps Clinic in San Diego found that when obese people ate half a grapefruit before each meal, they dropped an average of 3 ½ pounds over 12 weeks. Drinking grapefruit juice had the same results.

But grapefruit juice doesn't have any proven "fat-burning" properties -- it may just have helped people feel full.

Be careful: You cannot have grapefruit or grapefruit juice if you are on certain medications, so check the label on all your prescriptions, or ask your pharmacist or doctor.

GINGER TEA FOR WEIGHT LOSS: 5 SIMPLE RECIPES

Ginger tea can contribute to weight loss because it contains potent diuretic and thermogenic proprieties. It can boost metabolism and stimulate the body to burn more energy. In order for this to happen, ginger tea should be incorporated into a healthy and balanced diet.

Ginger is also a great way to relieve gastrointestinal symptoms like nausea and vomiting. Check out other great health benefits that ginger can provide.

For weight loss, ginger tea can be taken on its own, or with lemon, cinnamon, turmeric, or nutmeg.

HOW TO LOSE WEIGHT WITH GINGER TEA

In order to lose weight with ginger tea, it should be consumed at least three times a day. You should avoid eating sugary food (like cookies and cakes), processed food (like soda and juice), fatty food (like pizza), ready-made food, processed meat, deep-fried foot and fast food. Learn about the high carb foods that you should eat in moderation.

On the other hand, it’s important to increase your intake of vegetables, fruit, lean meats, eggs, and dairy. Additionally, you should include healthy fats in your diet like those found in nuts and seeds (e.g. peanuts, walnuts, hazelnuts, chestnuts, flaxseed, chia seeds or pumpkin seeds), and fish (e.g. salmon, tuna, and sardines) and other foods like olive oil and avocado. Check out a list of fruits for weight loss that are great low calorie options.

In addition to diet, it’s important to engage in regular exercise, such as walking, riding a bicycle, running or swimming, for 30 to 60 minutes, at least 3 times a week. See which exercises you can perform at home to lose belly fat.

5 EASY GINGER TEA RECIPES FOR WEIGHT LOSS

The following recipes can help boost the benefits of ginger, especially with regard to weight loss:

1. Simple ginger tea

Ginger tea should be made in the following proportion: 1 inch (2 cm) of fresh ginger in 6.8 oz (200 mL) of water or 1 tablespoon of ground ginger for each ¼ gal (1 liter) of water.

- Preparation method:

Put the ingredients in a pot and boil for about 8 to 10 minutes. Take the pot off heat, cover it and wait until it cools. Then strain and drink.

- How to drink it

We recommend you drink ginger tea three times a day.

To increase the weight loss effect of ginger, it is important to follow a low-fat, sugar-free diet, and exercise regularly.

2. Ginger with cinnamon

Drinking cinnamon ginger tea is a way to further enhance the weight-loss effects of ginger because cinnamon stimulates fat burning and helps to decrease appetite, as it contains fibers that increase satiety. In addition, cinnamon also helps to regulate blood sugar levels, decrease cholesterol, triglycerides, and blood pressure.

- Preparation method:

As above, with an additional tablespoon of cinnamon. Turn your stove on medium-high heat and let the infusion boil for about 5-10 minutes.

Learn more about the health benefits of cinnamon and how you can use it.

3. Ginger with turmeric

Turmeric is known as one of the most powerful anti-inflammatory and antioxidant ingredients. It is beneficial due to its ability to improve the immune system, hormone production, and blood circulation.

- Preparation method:

Add 1 piece of ginger to 500 ml of water and bring to a boil. Once boiling, turn the heat off and add 2 teaspoons of turmeric. Then covering the pot and allow the tea infuse for 10 minutes before straining and drinking.

4. Ginger with pineapple juice

Ginger with pineapple juice is a great choice for hot days. It also stimulates digestion, as pineapple contains bromelain, an enzyme that helps with the breakdown of protein.

- Preparation method:

Put a sliced up pineapple in a blender with one to two pieces of ginger, blend and serve it cold, without straining, and without adding sugar. You can serve this on ice, or add mint for flavor.

5. Ginger lemonade

For warmer days, a great option is to make ginger lemonade, which also has weight-loss benefits.

- Ingredients

1 liter of water
4 lemons
5 g of ginger, grated or ground

- Preparation method

Squeeze the juice of four lemons into a jar together with the water and ginger. Let the mixture sit in the refrigerator for at least 30 minutes. Drink the lemonade through the day.

OTHER BENEFITS OF GINGER TEA

The benefits of having ginger tea every day include:

- Decreasing nausea and vomiting. It is safe for pregnant women and patients undergoing chemotherapy;

- Improving digestion, by preventing heartburn and gas;

- Decreasing blood sugar levels, as it increases insulin sensitivity and it has an anti-inflammatory effect on the body;

- Preventing some types of cancer and improving immunity, due to gingerol and shogaol, which have anti-inflammatory and antioxidant effects. These prevent the damage that free radicals have on healthy cells. Some studies indicate that it can even prevent pancreatic, gastrointestinal, and colorectal cancers.

- Fighting infectious diseases due to its antiseptic action;

- Eliminating toxins from the liver and preventing fatty liver;
Promoting heart health, as it improves circulation and it has antioxidant effects;

- Preventing kidney stones, due to its diuretic effect.

However, you should be careful because ginger reduces blood viscosity when used in large quantities, and its consumption by individuals who regularly take anticoagulants, such as aspirin, should be supervised by a health care professional to prevent the risk of hemorrhage.

8 Best Juices for Weight Loss

1. Amla Juice

Amla juice is an excellent source of vitamin C, which boosts immunity. Starting your day with a glass of amla juice would keep your digestive system functioning and improve your metabolism. A good metabolism helps in burning fat quickly. However, an individual should drink amla juice with an empty stomach to enhance its benefits. Individuals need to consume 2-3 teaspoons of amla juice or powder mixed with water to lose weight.

2. Pineapple Juice

Pineapple juice is rich in vitamin C that gives protection against the common cold. In addition, it works as an excellent remedy for fat reduction. The enzymes bromelain in Pineapple juice metabolises protein and removes excess fat. Bromelain also works with enzymes like lipase to digest fats and subdue appetite. Drinking a cup of pineapple juice is sufficient to fill the nutritional needs.

3. Orange Juice

Freshly squeezed orange juice is low in calories and healthier than fizzy drinks. Orange is an excellent source of vitamin C, which supports the metabolic activities of a body. This fruit is perfect for losing weight due to its low-calorie content. However, diabetic patients should consult a doctor before consuming orange juice. A glass of orange juice is sufficient for losing weight.

4. Watermelon Juice

Watermelon juice is rich in vitamins A, B, and C. These vitamins are essential for many functions, including skin health, immune system function, and improved metabolism. In addition, it aids in athletic recovery and rapid re-hydration. Watermelon juice contains the amino acid arginine, which aids in weight loss. An individual should consume a 1:10 ratio of watermelon juice.

5. Carrot Juice

Carrot juice is low in calories and rich in fibres, making it ideal for weight loss. Drinking a glass of carrot juice keeps an individual full for a long time. This suppresses the urge to eat snacks. This juice is also known to increase bile secretion, which burns fat faster. A cup of carrot juice is ideal for weight management.

6. Bitter Gourd Juice

Bitter gourd or karela juice is rich in magnesium, iron, potassium, and vitamin C. Drinking karela juice in a balanced ratio stimulates the liver to secrete bile acids. These bile acids are required to metabolise the fat. Moreover, karela is very low in calories, making it ideal for weight loss. It is suggested to drink 2-3 teaspoons of bitter gourd juice diluted with water for weight loss.

7. Cabbage Juice

Cabbage juice is rich in nutrients like vitamins K and C. Drinking cabbage juice daily offers health benefits like improved gut health, balanced hormones, decreased inflammation, and body detoxification. In addition, it is low in calories, which is helpful in terms of weight loss. Cabbage juice is also known to relieve stomach problems like indigestion and bloating. It is rich in fibre which reduces the urge to eat. An individual should drink 4-5 ounces of cabbage juice every day.

8. Bottle Gourd Juice

Bottle gourd or lauki juice is rich in water and vitamins like K and C. It helps in lowering bad cholesterol levels and maintaining a healthy heart. It contains fewer calories that help in belly fat reduction. Lauki juice can be consumed as a refreshing summer drink due to its cooling properties.

Metabolism is the process the body uses to convert food into the energy needed to survive and function. Metabolism often slows down due to things out of our control, including aging and genetics. However, there are some healthy changes you can make, like eating right and exercising, to help boost your metabolism. The healthier your body is, the better your metabolism may work.

1. Fish & Shellfish

Metabolism-Boosting Powers: Fish (salmon, tuna, sardines and mackerel) are rich in omega-3 fatty acids and protein. Your body burns slightly more calories digesting protein than fat and carbohydrates.

Tip: The American Heart Association recommends people should eat fatty fish at least two times per week. Don’t like the taste of fish? Take an omega-3 fatty acid (vegetarian-friendly) or fish oil supplement.

2. Legumes (Also known as beans)

Metabolism-Boosting Powers: Legume is a general term used to describe the seeds of plants that are in pods. They include high-protein black bean, chickpeas and kidney beans.

Tip: Add legumes in an easy and affordable way by putting canned beans on your shopping list. If you’re keeping tabs on salt intake, look for the low-sodium labels. Try tossing beans in salads, soup recipes or pasta dishes.

3. Chili Peppers

Metabolism-Boosting Powers: Hot peppers like chili peppers and jalapeños contain the chemical capsaicin, which gives these vegetables their heat. Capsaicin increases your body’s internal temperature which temporarily helps you burn more calories. Even though this might boost your metabolism, eating more of these won’t significantly help your weight loss.

Tip: Grill, stuff, steam, bake or stir-fry a serving of peppers, or serve them raw to pair with low-fat dips or cottage cheese.

4. Lean Meats

Metabolism-Boosting Powers: Chicken, turkey and other protein-packed lean meats take more energy for your body to break down than carbohydrate or fat-rich foods, therefore, burning slightly more calories during the digestive process.

Tip: Trim off any visible fat from meat and poultry, including the skin. Low-fat cooking methods include broiling, roasting, sautéing, grilling and baking.

5. Low-Fat Milk

Metabolism-Boosting Powers: The calcium and vitamin D found in milk are essential for building dense muscle mass, which is important for overall health.

Tip: Add low-fat milk instead of water to oatmeal, hot cereals and condensed cream soup. Ask for skim or 1% milk when ordering lattes and cappuccinos.

6. Broccoli

Metabolism-Boosting Powers: Broccoli is a member of the cruciferous vegetable family. It's known for its high water and fiber content, which is a great combination to help you feel full.

Tip: Eat broccoli steamed or roasted. Or, enjoy it raw with a low-fat veggie dip.

7. Lentils

Metabolism-Boosting Powers: Lentils are a type of legume and are packed with iron, magnesium and potassium. They are a great plant protein and fiber source with 8 grams of each. Lentils come in a variety of colors including red, brown, green and yellow. All are equally healthy for you.

Tip: Adult women should get more than twice the amount of iron as men. One cup of lentils provides about 35 percent of your daily iron needs.

8. Oatmeal

Metabolism-Boosting Powers: This is a powerhouse full of fiber that will not only help you last through the morning without hunger but will slow down the release of sugar into your blood stream.

Tip: Start the day with a hot bowl of oatmeal in the morning or make overnight oats the night before in a mason jar for an on-the-go breakfast.

9. Berries

Metabolism-Boosting Powers: Berries, such as blueberries and strawberries, are low in calories and high in fiber. Fiber promotes overall weight loss by reducing your appetite.

Tip: If you can’t find your favorite fresh berries, unsweetened frozen berries are a good substitute during off seasons and are just as nutritious.

10. Almonds

Metabolism-Boosting Powers: Almonds contain lots of healthy fats, fiber and protein, which is a combination that curbs hunger.

Tip: Enjoy a handful of almonds between meals to avoid unhealthy snacks or chop them up for a crunchy salad topper.

11. Low-Fat Cottage Cheese

Metabolism-Boosting Powers: Cottage cheese is low in fat, low in carbs and high in protein, making it ideal for healthy eaters.

Tip: Add a scoop of low-fat cottage cheese to a berry smoothie for a non-traditional twist.

12. Tempeh

Metabolism-Boosting Powers: Tempeh is a great protein substitute for meat if you are looking for a vegetarian option.

Tip: Try using Tempeh in stir-fries, sandwiches, bowls or wraps.

Can drinking apple cider vinegar help you lose weight? We explain the potential benefits

While an apple a day might not actually keep the doctor away, apple cider vinegar is rich in many nutrients of its own. The fermented juice that comes from apples has an active ingredient that experts say may marginally help with weight loss, and the product has some other health benefits, too.

But apple cider vinegar is not the magic weight loss answer some promote it to be, and some medical professionals have soured on overpromoting its benefits while research is ongoing. Still, there are at least a few known advantages of occasionally including the vinegar in one's diet, and almost no known harms.

I. What is apple cider vinegar?

As its name suggests, apple cider vinegar is literally vinegar made from apples. It's produced by pressing apples into apple juice, then allowing it to ferment.

The yeast and water blend is often mixed with sugar and has become a popular ingredient in foods such as pickles, salad dressings, and marinades. It's sometimes sold in pill, gummy, or powder form, but is most commonly purchased in grocery stores as a pasteurized, clear, and filtered product.

An unfiltered form of the liquid is also available. This type includes a thick, cloudy layer of probiotic bacteria on the surface of the vinegar known as "the mother."

II) What are the health benefits of apple cider vinegar?

"The mother" layer of apple cider vinegar contains probiotics that are promoted as being good for gut health, but supporting research is sparse. Acetic acid is the main active ingredient in apple cider vinegar (and in other types of vinegar) and has been associated with positive health outcomes such as reducing some risk factors associated with heart disease.

Josh Redd, NMD, author of "The Truth About Low Thyroid," says additional research shows consuming apple cider vinegar may also help lower cholesterol, "particularly in people with Type 2 diabetes." The vinegar is also rich in magnesium, potassium, phosphorus, and calcium, which are essential minerals for health and proper organ function. And apple cider vinegar is packed with antioxidants that scavenge free radicals from one's blood cells to prevent or reduce illness or disease.

III) Can apple cider vinegar help you lose weight?

Apple cider vinegar has also been connected with aiding weight loss. Such assertions usually include a small study that found that consuming the vinegar could prevent obesity by improving metabolism and inflammation issues. Lisa Young, PhD, an adjunct professor of nutrition at New York University and author of "Finally Full, Finally Slim," says the vinegar has also been shown to "increase feelings of fullness which in turn can decrease appetite." She says the suggested amount of apple cider vinegar to take daily should be no more than 1-2 tablespoons.

"Consuming apple cider vinegar with meals may also help reduce blood sugar spikes and improve insulin sensitivity, which can help promote weight loss," explains Redd, but adds that such research is ongoing. Until more conclusive results come in, he says one can still glean some of the other health benefits of the product safely so long as doses remain small. Even then, "because of its high acidity, apple cider vinegar can erode tooth enamel over time and should be diluted with water," he suggests.

Barbara Olendzki, RD, associate professor of population and quantitative health sciences at UMass Chan Medical School, agrees that diluting the product is wise and says that while the vinegar is "no magic bullet" against obesity, there is some ongoing research that suggests it may beneficially help one's gut microbiome. "And that is very important in losing weight," she says.