How to use apple cider vinegar for weight loss? If there is one thing that people would like to achieve right now, it is to lose weight. Not only does apple cider vinegar help to kill harmful bacteria accumulated in the body, but it can also assist with weight loss and shedding body fat.
Scientific research has shown that introducing a daily dose of apple cider vinegar can work wonders for losing weight. One of the many benefits to using apple cider vinegar as a tool in weight loss is that it works holistically, and provides you with a long term solution.
We’ve written the following article to guide you through some of the science behind apple cider vinegar as a weight-loss tool. We also provide some actionable and practical advice to kick off your new daily regime.
What is Apple Cider Vinegar?
Apple cider vinegar is made in a process consisting of two main phases.
First, apples are diced and mixed with yeast to convert their naturally occurring sugars into alcohol – a process known as fermentation. Next, a specific form of good bacteria is added to the mixture which ferments the newly formed alcohol into acetic acid.
Acetic acid has a sour taste and strong odour, giving apple cider vinegar it’s well-known characteristics. The process of making apple cider vinegar usually takes around one month, but recent innovations in the manufacturing process now means it can take place in just one day.
What Is the Calorific Content Of Apple Cider Vinegar?
The good news is that one tablespoon of apple cider vinegar only contains 3 calories and almost zero carbs.
The Very Real Benefits of Fermented Foods
Apple cider vinegar shares some of the beneficial characteristics of other fermented foods, including kombucha, kimchi and sauerkraut.
These foods are known as probiotics, which encourage the good bacteria in your gut, and are useful for tacking issues such as IBS and disorders with the urinary tract
Can Apple Cider Vinegar Really Help You to Lose Weight?
Scientific studies have shown the addition of apple cider vinegar into your diet can be lead to increased weight loss. A journal published in 2009 showed that by adding just 2 tablespoons of apple cider vinegar into your diet across 3 months can have a noticeable impact.
The study found that apple cider vinegar assisted with weight loss, particularly from traditionally stubborn areas such as the belly and waist. It also worked to actively decrease blood triglycerides (fat stores in your blood).
In the study, a group of volunteers were divided into three groups, and or 12 weeks followed a strict programme. One group took 1 tablespoon of apple cider vinegar per day, the second received two, and the third took a placebo.
The results were fascinating.
In the group who consumed 1 tablespoon per day, they experienced an average weight loss of 2.6 pounds and a 0.7 percent decrease in body fat.
Those who took 2 teaspoons per day shed 3.7 pounds of weight and experienced a 0.9% reduction in body fat.
Those that were taking the placebo actually gained 0.9 pounds.
The three-month study actually proved the weight loss properties of introducing apple cider vinegar into the volunteers’ diet, and apple cider vinegar soon took off around the world as a popular health supplement.
It is because of this study that health professionals recommend the 2 tablespoons per day rule, for maximum weight loss results.
How Does Apple Cider Vinegar Assist with Weight Loss?
Made from apples (obviously) that are crushed, distilled and then fermented, apple cider vinegar promotes several biological events in the body, which encourage and support weight loss.
- Appetite Suppression
Apple Cider Vinegar promotes the feeling of ‘fullness’, suppressing your appetite and discouraging you from eating more – perfect for when you know you snack more than you should.
- Controls Blood Sugar
Apple cider vinegar helps to control sugar spikes and crashes that make you hungry between meals. If you have a stable blood sugar level, it’s much easier to avoid cravings, and stick with your diet, only eating when you are hungry.
- Helps Decrease The Accumulation Of Fat
By stimulating your metabolism, Apple cider vinegar makes you burn fat quickly. It contains a wide array of organic acids and enzymes, helping speed up your metabolism, which increases the bodies fat burning rate.
- Impact On Insulin Secretion To Reduce Fat Storage
For people who suffer from diabetes, their ability to regulate insulin means they often have issues maintaining their weight. Science has shown that Apple cider vinegar can work similarly to some diabetic medicines.
What Is The Best Type Of Apple Cider Vinegar To Use To Lose Weight?
It’s essential when using Apple cider vinegar for his weight loss benefits that you pick the right one. Not all Apple cider vinegar is created equal. To boost the weight-loss power of your apple cider vinegar, it’s vital to choose one that has not been overly processed and is still in its raw form.
What Is Raw Apple Cider Vinegar?
Raw apple cider vinegar contains an ingredient known as the mother, a cloudy suspension floating in the vinegar. The mother is the main contributor to the associated health benefits and is only found in raw and unprocessed Apple cider vinegar.
Apple cider vinegar is now more accessible than ever. You should be able to find a trusted brand in your local supermarket. Ideally, you need to look for something that is unpasteurised, unfiltered and organic, which will give you the best results for weight loss.
You may be concerned that Apple cider vinegar is not pasteurised, but you shouldn’t. Because of the high acidity levels, any bacteria present in the vinegar solution will be killed immediately. The only exception here is for pregnant women, as most doctors world deter pregnant women from using unpasteurised products. Always ensure you follow the advice of your medical professional.
What Is The Most Popular Brand Of Apple Cider Vinegar?
When it comes to picking a brand of Apple cider vinegar, the choices can be overwhelming, with many brands now on the market. The most popular brand, and one that we recommend on your weight loss journey, is Bragg’s. Not only should this be available in your local supermarket, but it is also widely available online.
Bragg’s provide a high quality, and accessible apple cider vinegar that is unpasteurised, unfiltered and organic, perfect for introducing into your diet.
How Can I Use Apple Cider Vinegar To Lose Weight?
Thankfully introducing Apple cider vinegar to your diet is a simple process.
Simply add 1 teaspoon of Apple cider vinegar into a cup of warm water. Drinking daily is enough to kick start your body into weight loss.
The taste may take some getting used to, to begin with, but stick with it. Trust us, after a few days, those that were initially put off by the acidic taste actually look forward to drinking it.
Once you are used to the taste of the Apple cider vinegar, you can increase your dosage to two teaspoons per day. This is the maximum amount that doctors recommend that you consume daily. Many advocates of apple cider vinegar also report that drinking daily helps alleviate stomach bloating.
Making Your Apple Cider Vinegar Sweeter
If you struggle with the taste, perhaps you can improve the flavour by adding a small amount of honey to your daily intake. Adding honey has the added benefit of sweetening your solution. At the same time, the combination of the vinegar and honey can have additional health benefits.
How Should I Introduce Apple Cider Vinegar Into My Diet?
Most people prefer drinking apple cider vinegar in the morning, adding their preferred amount to a small cup of water drinking it immediately. Adding apple cider vinegar to tea is a tasty alternative to mixing with water.
Alternatively, apple cider vinegar can be delicious when combined with soup or in a dressing to be used on a salad. If you are adding the apple cider vinegar to anything hot, please wait for it to cool down as much as possible first, to prevent any loss of valuable health benefits through the heating process.
Apple cider vinegar can be used for pickling vegetables such as onions, carrots or cabbage.
When Is The Best Time To Drink Apple Cider Vinegar?
Many people believe the best time to drink Apple cider vinegar is an hour before eating. This improves digestion, kickstarts metabolism and helps you to lose weight.
Others prefer to drink Apple cider vinegar first thing in the morning. The benefits of drinking with an empty stomach means it is absorbed into the body much faster, providing you with an early morning kick start to your metabolism. Some find that the high acidity of the vinegar solution first thing in the morning can give them indigestion, so you may want to eat something light first, such as a slice of toast.
How Often Should I Drink Apple Cider Vinegar?
Given that it is entirely organic, Apple cider vinegar is suitable for daily consumption, provided you stick to the recommended dose of 2 teaspoons per day to avoid any issues.
Some fans of apple cider vinegar prefer to give the body a break every now and then so you may wish to take a week break every month or so just to allow your body a rest.
Are There Any Side Effects To Drinking Apple Cider Vinegar?
Apple cider vinegar is completely safe to consume for adults and children. If you are pregnant, you may wish to avoid Apple cider vinegar because it is unpasteurised. With any natural remedy, you should be aware of any potential side effects before taking.
Doctors recommend a maximum of 2 teaspoons per day. There could be some potential health implications when consuming more than this, so try and limit your consumption to the suggested dose.
Because of the high acidity of Apple cider vinegar, you should always dilute it before consuming. The acid contained in the vinegar can irritate the soft tissues inside the mouth and throat, so it is best not to drink on its own. Consuming too many acidic foods can also lead to problems with tooth enamel.
After consuming your vinegar solution, you may wish to rinse your mouth but avoid brushing your teeth, as the enamel can become temporarily softened by the acid. The best solution here is to drink with a straw.
If you are taking any regular medications, it is essential to speak with your doctor before beginning a course of Apple cider vinegar. Although it’s rare, it is possible that apple cider vinegar can interact with other regular medications, so it’s best to discuss first with a medical professional.
I Don’t Like The Taste – Can I Take Apple Cider Vinegar Pills Instead?
We know that Apple cider vinegar is an acquired taste. Some manufacturers provide Apple cider vinegar in capsule form, instead of a liquid it is in a powder. We would always recommend avoiding these and instead, opted for the original liquid solution. We suggest this because it’s possible that during the manufacture of these capsules, some of the beneficial effects of the Apple cider vinegar is lost.
How Long Will it Take You to Lose weight?
What’s important to note is that an Apple cider vinegar diet is not an overnight weight loss solution. As with any weight loss programme, the process of losing weight takes place gradually over weeks and months. Any diet that claims to circumvent this should be approached with caution.
The most important thing is to allow it’s time to work and be consistent. Small regular achievements can lead to a snowball effect, so stick with it!
How Can You Lose Weight Faster?
As we have explained, Apple cider vinegar will not leave you waking up 10 pounds lighter. To really kickstart your weight loss journey, it’s best to combine your new regime with regular exercise and a healthy balanced diet, consisting of fruits and vegetables rich in minerals and antioxidants.
What is an Apple Cider Vinegar Detox?
An apple cider vinegar detox could be the best thing to speed up your weight loss, and although the body is able to detox itself, many people introduce a detox to kickstart a change in their diet.
There are many benefits of an apple cider vinegar detox, including:
- Contributing to a healthy immune system
- Managing weight
- Balancing PH Levels in the body
- Improving digestion
- Maintain a good level of gut bacteria
- Removing toxins from the body
- Healthier Skin
How Can You Start An Apple Cider Vinegar Detox?
You will not need a lot of equipment and materials to get start. Firstly, you will need your favourite brand of apple cider vinegar (we recommend Bragg’s), some water and your choice of sweetener (honey, stevia or sugar-free syrups work best).
Mix all together in a glass bottle each time before consumption. The recipe is quick and straightforward so easy to make at home or on the go. If you are pressed for time, you can make a day or twos supply in one go.
For an added twist, you could try adding a pinch of cayenne pepper or a dash of lemon juice. Consumed 3 times a day over a week, you should start to look and feel that much healthier.
Additional Benefits of Apple Cider Vinegar
Apple cider vinegar is not only useful for weight loss, but also it has other benefits:
- Improved Insulin Sensitivity
- Reduction in polycystic ovary syndrome (PCOS)
- Reduction in cholesterol
- Lower Blood pressure
- Lower fasting blood sugar
- Reduction in harmful bacteria and viruses
Should You take Apple Cider Vinegar?
Now you have a complete understanding of what apple cider vinegar is, it’s benefits and uses – should you take it? Studies have shown that introducing 2 teaspoons into your diet per day can have benefits to weight loss by reducing appetite and the number of calories consumed. Not only that, but there are a lot of additional perks, including reductions in blood pressure and cholesterol.
If you are thinking of introducing apple cider vinegar into your daily routine, make sure you are aware of all the facts, and do so under the guidance of a medical professional, if necessary.