Dieting with apple cider vinegar has been a popular concept for some time – but does this strong, cloudy spice really help you lose weight?
First of all, the bad news
No matter how much we wish otherwise, there is no healthy way to lose weight fast.
Usually 1-2 kg of weight loss per week is recommended. Much more than that, and you’re less likely to lose fat and lose weight.1
A balanced diet, exercise and enough sleep is the gold standard for maintaining good health. For weight loss, burning more calories than you consume is what works, and because of the way the human body works, it will never change.
Good news now
Now that you’re no longer there, you’ll be thrilled to hear that there are plenty of natural ways to keep your appetite under control, help your body function better, and generally support your weight loss.
Once you stop seeing weight loss as an invincible fight and learn how your body works, you’ll be in a good place to understand things like:
- Why do we have certain desires
- Why sugar foods make us hungry
- Why refined carbohydrates don’t fill us for long
- Why good digestion is the key to weight loss
Apple cider vinegar for weight loss has attracted a lot of attention in recent years, with celebrities and wellness experts saying it is the secret ingredient of their enviable physique.
However, far from being a miraculous new discovery in Hollywood, the humble apple cider vinegar has been used around the world for thousands of years in many traditional medicine cultures around the world.2
- There is good news and bad news with apple cider vinegar. First of all, there is no miracle cure for weight loss. Although there are some great ways to keep your appetite under control.
What is apple cider vinegar?
Apple cider vinegar (often abbreviated to LCA) is simply vinegar – which instead of being made from barley, corn rice or wine like other vinegars – is made from apples.
To make apple cider vinegar, the natural sugars in crushed apples are fermented together with yeast to create alcohol. (Stopping the process here will leave you with a strong cider, which is not famous for its health benefits!)
The naturally occurring bacteria then feed on alcohol, neutralizing it and creating acetic acid. Here are some of the health benefits of apple cider vinegar.3
Apple cider vinegar contains about 5% or 6% acetic acid.4
Acetic acid is a powerful anti-bacterial substance.5 This is why vinegar rich in acetic acid is used in household cleaning.
- Apple cider vinegar is made in a similar way to cider. It is fermented with yeast to create alcohol and then left so that the bacteria can feed on it to create vinegar.
- LCA contains about 5-6% acetic acid, which is a powerful antibacterial substance known to be used in cleaning the household.
What are the nutritional benefits of apple cider vinegar?
Apart from small amounts of potassium, calcium and magnesium, apple cider vinegar does not really contain vitamins or minerals.6
However, apple cider vinegar is an excellent source of amino acids and antioxidants, which have been shown to have health benefits.
- Apple cider vinegar does not really contain vitamins or minerals, however it is an excellent source of amino acids and antioxidants.
What is the apple cider vinegar diet?
The “apple cider vinegar diet” is simply a diet that requires 1-2 teaspoons of apple cider vinegar before each meal.
Its popularity has grown in society and among celebrities due to the notion that it can help improve metabolism.
Five ways apple cider vinegar can help you lose weight
Helps improve digestion
Unfiltered apple cider vinegar contains protein, enzymes and healthy bacteria, known as “Mother”.
It looks like a cloudy spider web on the bottom of the bottle. This substance has probiotic properties, which means that it can support a healthy gut.7
When we eat or drink something that contains probiotic bacteria, such as apple cider vinegar, the friendly bacteria it contains encourage the growth of healthier bacteria in the gut.
It supports a colony of beneficial intestinal bacteria (known as the microbiome).8
These beneficial bacteria help us digest and extract nutrients from the foods we eat.9
If our microbiome is outdated and our level of good bacteria is low, our bodies can’t get nutrients from food as efficiently – and apple cider vinegar can help.
So, in short – probiotic bacteria = better digestion = weight loss.10
Apple cider vinegar may be especially helpful in stimulating normal digestion in the elderly, those with autoimmune disease, or those with anemia.11
Those in this category usually experience lower levels of gastric acid. This can slow down digestion.
Apple cider vinegar is a very acidic substance, so the theory is that daily administration will help increase the level of stomach acid and give digestion a helping hand.
It acts as a natural laxative
We all know that constipation makes us feel bloated and heavy, while eliminating waste makes us feel lighter.
Adding apple cider vinegar to your morning routine can help you get started.
It has not been proven in scientific studies, but many people believe that a daily dose of stroke in the morning helps to cleanse the digestive system prepared for a new day.
This may be due to the fact that apple cider vinegar is a source of pectin, a type of soluble fiber found in apples.
Pectin acts as a natural laxative and may help stimulate bowel movements.
The levels of pectin found in apple cider vinegar are not definitively known, as it is generally found in the peel and fruit itself, rather than in the juice.12
However, a tablespoon of apple cider vinegar along with a glass of water in the morning could help move things around so that you can start your day feeling good.
Helps stabilize blood sugar
Consumption of foods high in sugar or refined carbohydrates can cause a sudden rise or “rise” in blood sugar shortly after a meal.
This increase in blood sugar causes the body to produce a lot of insulin to allow glucose to enter the body’s cells for use as energy.
If you experience frequent increases in your blood sugar, it means that your body is producing too much insulin and your body may stop recognizing it.
Over time, this is a risk factor for the development of type 2 diabetes.
Also, the subsequent decrease in blood sugar after an increase leads to an increased feeling of hunger, cravings and potential overeating. This, in turn, leads to weight gain over time.
It has been scientifically proven that vinegar, including apple cider vinegar, can help prevent high blood sugar from rising, which can help you maintain a stable weight.
This is thought to be due to the acetic acid in vinegar.13.14
One study found that volunteers ate a high-carbohydrate meal of white bread, along with some vinegar rich in acetic acid.
Blood glucose and insulin responses were both significantly lower after meals than when bread was eaten without vinegar.
Apple cider vinegar can also improve insulin sensitivity, making it easier for the body’s cells to recognize insulin, lowering blood sugar levels and minimizing, and minimizing the risk of type 2 diabetes.15
It keeps you fuller for longer
Is it possible to take vinegar during the meal to keep you satisfied and less likely to arrive at a snack shortly after eating?
Amazing, yes. Studies have shown that supplementation with vinegar increases satiety after eating a high-carbohydrate meal that contains bread.16
Apple cider vinegar is believed to slow down the stomach, which is why you feel more satisfied for a longer period of time after a meal.17
Increased satiety after a meal reduces the likelihood of tasting snacks and eating fewer calories in general.
It suppresses your appetite
It’s not just the strong taste of apple cider vinegar that keeps people away from food.
Researchers at Imperial College London have found that acetate – a key component of acetic acid – plays a central role in regulating appetite.18
More research is needed in this area, but in the meantime, add apple cider vinegar to sauces, sauces and marinades and see if it can help you eat fewer calories overall.
There are five ways apple cider vinegar can help you lose weight. These include helping digestion and bowel health, supporting blood sugar levels and suppressing appetite.
Top tips when it comes to apple cider vinegar
Always rinse your mouth after drinking apple cider vinegar to protect your tooth enamel.
If you dilute apple cider vinegar in a cold drink, you can use a straw so that the liquid reaches directly to the bottom of the mouth, minimizing contact with the teeth.
Choose raw, unfiltered apple cider vinegar with “Mother” to keep the bacteria healthy and to make sure that LCA has as many nutrients as possible.
You may notice unfiltered stroke after the cloudy substance floating to the bottom of the bottle. It must also be indicated on the label.
A summary of apple cider vinegar
There is not a huge amount of research to suggest that apple cider vinegar is a miracle cure for health.
However, the information we have available suggests that it has many health benefits.
If you want to lose weight, the best option is to focus on calories and sugar as part of a healthy and balanced diet.
The tips in this article are for informational purposes only and should not replace medical care. Please consult your family doctor or physician before attempting any supplements, treatments or remedies. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.