We’re always looking for easy tricks and cheats to help burn off the pounds with minimum effort right? Well the apple cider vinegar diet is exactly that; it’s easy to do, cheap, and takes minimum effort – just what we’re all looking for.
Apple cider vinegar has been around for centuries and used for quite literally all manner of things, from killing viruses, to a shine tonic for hair. There’s no doubt it’s versatile, and recent studies are proving some great facts about apple cider vinegar (ACV) mainly in regards to it’s weight loss properties.
WHAT EXACTLY IS APPLE CIDER VINEGAR?
Apple cider vinegar is made by crushing cider apples and squeezing out the liquid, after which bacteria and yeast are added to the juice thus triggering the fermentation process. It is this fermentation process that turns the sugars from the apple juice into alcohol. There is then a secondary fermentation process where an acetic acid-forming bacterium will convert that alcohol into vinegar.
This is a process that can be done in your own home with just a few ingredients (if you’re inclined to making homemade things), OR as apple cider vinegar is relatively cheap to buy it may be a good idea to purchase a bottle and try it out first.
How Does Apple Cider Vinegar Help with Weight Loss?
This is the $64,0000 question: well in short, apple cider vinegar works on different levels as a weight loss aid, and can very easily be added into your diet with a little know how. But first let’s take a look at how some of the latest research and evidence adds up.
It is the compound acetic acid found in apple cider vinegar that is said to have these weight loss benefits. A study on mice from Bioscience, Biotechnology, and Biochemistry found that apple cider vinegar suppresses body fat mass and increases energy expenditure, therefore resulting in weight loss.
A similar study involving 155 obese patients discovered that over 12 weeks those in the group that consumed 15-30 ml (1-2 tablespoons) of apple cider vinegar had lower body weight, lower body fat, and fewer inches on their waist than those who didn’t. This was without making any other changes to their lifestyle or diet.
And yet another study found that in a 12-week period, the participants taking between 12-30 ml (1-2 tablespoons) of apple cider vinegar before a high carbohydrate meal had feelings of satiety, and this led to an overall reduction of 200-275 calorie intake over the rest of the day.
You can imagine how this adds up over the weeks and months. In fact, those taking a 15ml dosage 1xdaily before a high GI meal lost 2.6 lbs (1.2 kg) over the 12-week period; and those taking a double dose of 30ml 1xdaily before a high GI meal lost 3.7 lbs (1.7 kg).
Give ACV a shot!
This is awesome news and definitely warrants giving apple cider vinegar a shot to see if it works for you. Try it with your main, or highest GI meal of the day for best results; ideally your highest GI meal should be at breakfast or lunch, which is when you need the energy for the day ahead.
These effects of satiety can help you to eat less food for the rest of the day.Eating high protein meals will also help with this, especially in the evening when your body needs less energy.
Satisfaction after a meal is the key to weight loss:
Satisfaction and fullness were the two key points of the study as these are the two most important components to long term weight loss. Nothing is worse than eating a paltry ‘diet meal’ and still feeling hungry afterwards. This not only hinders our weight loss efforts, making us more likely to ‘cave’ at the mere whiff of a cream horn, but also makes our lives miserable. As boring as it sounds balance and moderation in everything are always the key, especially when it comes to weight loss!
LONG TERM BENEFITS
So anything that we can add into our every day diets that may give us an extra edge is well worth the effort. You may not lose huge amounts of weight on apple cider vinegar alone in the short term, but look at the long term benefits. You could also just use it for weight maintainence, as every little helps.
LOW GI MEALS
Lowering a meals GI really is the cornerstone to losing weight – and belly fat specifically. GI (glycemic index) is the rate in which a foods sugar hits the bloodstream; the higher the GI, the quicker the sugars are released (high GI foods are considered fast sugars), and this is bad in terms of weight loss and health in general.
Excess sugar is stored as fat:
When sugar is released quickly into the blood like, it is with high GI foods, this prompts the body have a rapid and big insulin response in order to clear those sugars out of the bloodstream. This sugar is then sent into the liver and muscles where it is metabolised, and either used for energy or stored as FAT.
The problem is these ‘fast’ sugars don’t all get used up for energy (unless you’re about to run a marathon, or do something that involves vast amounts of energy) and so they are stored as fat. And worse still they are stored as the dangerous abdominal fat that is much more of a health risk, especially in terms of diabetes, heart disease, and cancer.
This is where having the GI of your meal lessened by apple cider vinegar may be of benefit, not only in terms of weight loss but also for the general health benefits of keeping blood sugar stable.
WHAT IS THE APPLE CIDER VINEGAR DIET?
How to use apple cider vinegar for weight loss purposes:-
Firstly, there are many ways you can add apple cider vinegar to your diet; it’s pretty versatile and can easily be added to your meals in various ways, such as a fresh salad or dressing. But if you are using it for weight loss purposes like the participants in the study, then I suggest you do what they did and have 15-30 ml in water with a squeeze of lemon, and maybe a little raw honey before your highest carb meal of the day.
Or you could take 15 ml twice a day; one before breakfast and one before lunch, if this fits in better with your life style. Either way you should take up to 30 ml a day, but no more than that in case of stomach issues.
If you’re just going for weight maintenance then you could just try adding apple cider vinegar to your every day diet in other ways, such as:-
- In a salad dressing.
- In a hot drink with lemon, honey, cinnamon sticks, sliced fresh ginger and cloves (great for colds but also a tasty drink just for a cold winters day).
- Replace with your usual vinegar on fish and chips.
- Can be added to soups and stews.
Other ways of weight management:
Do not rely on apple cider vinegar alone; boost your fat burning efforts even more by incorporating these other fat burning foods into your diet. Using lots of different methods of boosting metabolism will have a cumulative effect, making it easy for you to stay trim without having to bat an eyelid. All you need to do is to make sure you do add them into your diet as much as possible!
OTHER USES FOR APPLE CIDER VINEGAR
Apple cider vinegar improves insulin sensitivity, and can significantly lower blood sugar levels and insulin response. 2 tablespoons taken before bed can reduce your fasting blood sugars by 4%, making this vinegar useful for diabetics, pre-diabetes and, EVERYBODY in general.
We can all benefit from stable blood sugar – indeed it is vital if we are to avoid many potential health issues in the long term; and let’s not forget, stable blood sugar helps keep us slim!
Important Note: You may need to consult your doctor before using apple cider vinegar if you are on other blood sugar lowering medications.
2. KILLS BACTERIA
Apple cider vinegar’s compound acetic acid can kill pathogens including bacteria, and prevent them from multiplying to harmful levels – although not all of these uses have been tested scientifically as of yet.
Apple cider vinegar has been used for thousands of years in the treatment of wound healing; disinfecting; treating fungal infections; warts; lice; and ear infections.
3. LOWERS CHOLESTEROL
The biggest killer of our time is now cardiovascular disease; and both heart disease and stroke come under this term.
Some studies in rats have shown that apple cider vinegar may help negate some of the risk factors that are precursers to cardiovascular disease. This is because ACV may help lower triglyceride levels and blood pressure, and also protect LDL particles from becoming oxidised (oxidation is a crucial step in the heart disease process).
It must be noted here that these studies have only so far been trialed in rats, and more research is needed before anything is confirmed. But as apple cider vinegar has so many other benefits with no nasty side effects, you have nothing to lose by trying it.
Raw, unpasturised apple cider vinegar, like other fermented foods, acts as a probiotic for the gut and contains trace minerals; pectin; beneficial bacteria; and enzymes.
Keeping the gut in balance by eating lots of probiotic and prebiotic foods keeps the immune system strong, weight under control, balances hormones, AND can even treat depression and anxiety. Yes, everything starts in your gut, so it’s crucial to keep it ticking over nicely.
Important Note: As with most things in life, you really must source out good quality if you want to reap the most benefits. When it comes to apple cider vinegar you really should purchase Organic Apple Cider Vinegar with the ‘MOTHER’. I know this may sound strange, but this term means ‘unfiltered’, ‘unrefined’ and ‘unpasturised’.
The ‘Mother’ in apple cider vinegar is the colony of beneficial bacteria that is similar to a Kombucha ‘SCOBY’. This is what helps make the vinegar through its secondary fermentation process. It’s not as complicated as it sounds to find this as most apple cider vinegar already contains the ‘Mother’, and this will be labelled on the packaging.
Extra Weight Loss Tips:
For long term weight loss and management I believe it is far better to make a number of different weight control tactics a habit. Don’t rely on any one thing as there is so much more you can do to get your body in to its best shape ever, such as adding lots of specific fat burning plant based foods into your diet. These will really help to boost your metabolism, and will also fill you up so you can start to lose fat fast.