Apple cider vinegar is vinegar made from apples, yeast and sugar. It is used commonly in salad dressings, marinades, vinaigrettes, food preservatives, and chutneys. It is manufactured by crushing apples and then squeezing out the liquid, to which bacteria and yeast are added to start the fermentation process, with the sugars turned into alcohol. A second fermentation process then converts the alcohol into vinegar by acetic acid-forming bacteria. Acetic acid and malic acid gives vinegar its sour taste.
Apple cider vinegar has been used for centuries as a folk remedy, and, since the 1970s, it has been promoted with a number of health claims, including that it can help you lose weight.
Does Apple Cider Vinegar help you lose your weight?
There is a body of evidence, including a number of scientific studies, which suggest that the answer is yes, and that those who consume it on a regular basis are likely to shed a considerable amount of weight, with numerous dieters claiming considerable success when using it to lose those excess pounds or kilos. It has also been found to enhance the whitening of teeth.
For example, a 2009 Japanese study tested three groups of people who were suffering from obesity. The first group was asked to drink one tablespoon of water a day, the second group two tablespoons, whilst the third were given a placebo.
The final test results revealed that those people who consumed vinegar lost a considerable amount more weight within a three month period than those who were given the placebo, and that those who consumed two tablespoons a day rather than just the one, were more successful in their weight loss efforts.
Other studies have indicated that Apple Cider Vinegar helps in burning and reducing fat in boosting the body’s rate of metabolism.
How does Apple Cider Vinegar aid weight loss?
According to scientific studies, the presence of Acetic Acid in Apple Cider Vinegar is a major factor in facilitating weight loss. This acid helps in the stimulation of an enzyme known AMP – activated protein kinase (AKMP) which is a switch that tells our cells when to store and generate energy-containing molecules such as fat, and when to use existing energy stores. As a result of ingesting this acid, therefore, not only does the burning of fat increase, but, at the same time, the production of fat and sugars is reduced.
Apple Cider Vinegar is not only helpful in controlling the level of blood sugar, but it can also aid in reducing your appetite and craving for food.
However, as with any weight loss supplement or diet, do not expect instant results, it may take several weeks before the beneficial effects start to show. In addition, as with any diet, if you have any underlying health conditions, it is recommended you consult your doctor before embarking on any weight loss programme.
How to consume Apple Cider Vinegar
If you are considering including Apple Cider Vinegar as part of your diet, here are some instructions on how to consume it.
It is recommended that you take the vinegar before meals in order to gain the maximum benefit, and that a minimum daily intake is one tablespoon a day (although others will take it before every meal).
You have the option to mix or dilute the vinegar in water, with most people mixing one or two tablespoons of water in one glass, or a quarter of a litre of water. As some people might find the taste of the vinegar bitter or unpleasant by itself, they might want to add a sweetener to the drink, like raw honey, stevia or maple syrup.
Other Health Benefits
Besides assisting with weight loss, apple cider vinegar has a number of other health benefits.
It is very effective in curing heartburn, and is commonly used for treating insomnia, guaranteeing users a good night’s sleep. It also boosts energy levels, and helps strengthen the immune system.
Apple cider vinegar can be a major help in improving the digestion process, since it removes many of the fats which are present in the digestive system, ridding our body of some of the dangerous bacteria and other residues present in many food items. It also helps prevent diarrhoea and other major stomach complaints.
Consuming apple cider vinegar also helps stimulate the appetite and the willingness to eat food, especially during the early stages of digestion.
In addition, its helps in stimulating the consumption of iron, a vital element in any healthy diet because it supplies oxygen directly to a body’s blood cells.
Finally, it can be used as a an alternative to salt in your diet, with many people in the US, in particular, eating a plate of beans with a small quantity of vinegar as a regular part of their health regime.
Consuming apple cider vinegar also helps in lowering insulin levels in the body, with various studies suggesting that those individuals consume the vinegar, along with foods which are rich in carbohydrates, will see a reduction in their insulin levels. It has also proved useful for those who have been diagnosed with Type-2 diabetes because it helps to reduce glucose levels.
Important considerations before taking Apple Cider Vinegar to lose weight
- Only take one to two tablespoons of vinegar at a time and drink with one glass, or a quarter of a litre, of water;
- It is recommended that you consume the liquid three times a day before meals. Consider adding a sweetener, like raw honey, to it to avoid the bitter taste;
- Drink the vinegar liquid with a straw to avoid the damage to the enamel of your teeth from the vinegar that might otherwise occur.