You heard us right. In a 12-week study done on 144 obese Japanese adults whose only dietary change, besides 1 to 2 tablespoons of apple cider vinegar a day, was a limit on their alcohol intake, found that weight loss, fat loss, waist circumference, and blood triglycerides all decreased with the vinegar.
So, What Exactly Is Apple Cider Vinegar?
To make apple cider vinegar, you combine crushed apples with yeast to convert the sugar into alcohol. Then you add bacteria to ferment the alcohol into what is call acetic acid. This acetic acid is the main active component of apple cider vinegar.
It is key differences in the way different types of vinegars are made that makes apple cider vinegar a popular health tonic while white vinegar is more commonly used for cleaning. White vinegar has a much higher acidity and is derived from the vinegars themselves, while apple cider vinegar contains a number of different acids that are believed to have health benefits.
While the recent surge in popularity may lend you to the belief that apple cider vinegar is a new product, it is actually quite the opposite. Apple cider vinegar has been used for centuries to support healthy skin and hair, regulate blood pressure, support digestion and more. It is a not a new concept that apple cider vinegar has beneficial properties, but it is definitely one you should capitalize on.
How Does Apple Cider Vinegar Help You Lose Weight?
The acetic acid that is created during the fermentation process is what aides in the weight loss process. A short-chain fatty acid, acetic acid dissolves into acetate and hydrogen once in the body. Based on animal research, this acid can help lower blood sugar, decrease insulin levels, improve metabolism, burn fat and reduce fat storage, and suppress your appetite.
All of these factors play a role in how quickly you feel hungry again after eating a meal. By using apple cider vinegar to help regulate these bodily processes, you may also be reducing your overall intake throughout the day, which would act as an additional support in your weight loss effort.
It is important to note that apple cider vinegar is not a magical elixir that will shed extra weight even if you’re consuming more calories than you are burning. At the end of the day, you still need to be conscientious of what and how much you are eating to lose weight. Apple cider vinegar can simply support an intentional effort to lose weight, but it will not replace one.
How To Add Apple Cider Vinegar Into Your Diet
Because the research on apple cider vinegar and weight loss is relatively new, there is no one ideal dosage that offers the benefits we’re talking about here. However, most experts recommend somewhere between 15 and 30 mL per day.
Because of its acidic properties and the potential damage that can cause to your teeth and digestive system, it is recommended to mix the apple cider vinegar with water when you take the dosage. Other options include:
- mixing it with olive oil to create your own salad dressing
- Adding a tablespoon to a pre-made dressing
- Mixing it into a fruit smoothie
- Mixing it with a fruit juice
These options help to dilute the acidic nature of the apple cider vinegar, while also masking the taste which is not a favorite for many people.
Last, but not least, you want to ease your body into using apple cider vinegar on a regular basis. Start with a teaspoon and gradually grow from there to ensure your body can tolerate it.
Do you need help achieving your weight loss goals? Contact our fitness and nutrition expert today.