You may have heard of apple cider vinegar recently, as its popularity has risen immensely over the past few years. It’s often touted as a great aid in trimming fat and apple cider vinegar weight loss diets have become quite popular. It’s sometimes even described as a ‘magical’ cure-all for a number of health issues.
While it may not be quite the ‘miracle’ drink that some sources present it as apple cider vinegar can still be an amazing tool to use in your diet. The number of proven health benefits, too, might be more than you’d think.
In this article, we’re going to be discussing all of the apple cider vinegar weight loss benefits that you can expect to experience by introducing this natural vinegar to your diet.
We’re also going to cover a vast array of other tips, including; how best to consume it, what are the tastiest recipes, and what other amazing benefits apple cider vinegar could bring into your life.
What is Apple Cider Vinegar?
Apple cider vinegar is a fluid produced from apple cider through the fermentation process. Apples are fermented to produce this liquid and, in the process, the sugar particles in the apples are fermented into cider using bacteria or yeast. It is then turned into alcohol and the vinegar is produced.
Apple cider vinegar is an excellent source of acetic acid (it’s one of the main components). Apart from acetic acid, the other healthy acids that you can find in this fluid are lactic acid, malic acids, and citric acids.
Some people find that the natural taste of apple cider vinegar (both diluted and undiluted) is a little too sharp and tangy for them. It is vinegar, after all. Because of this, we’ve included a handy recipe section in this article, so you can choose how to consume it and still get all of the benefits.
Apple Cider Vinegar Weight Loss
Reduction in body weight while using apple cider vinegar has been observed in various studies conducted over the last few years. Daily intake of apple cider vinegar has been shown to significantly reduce obesity in adults with regular usage.
Evidence also points towards body mass index reducing; along with the circumference of the waist, visceral fat, and triglycerides. However, overconsumption of apple cider vinegar to lose weight fast should be avoided.
A cup of diluted apple cider vinegar per day can be extremely beneficial in reducing the amount of calorie intake, as long as you make sure to complement it with regular exercise and a healthy diet.
But what about exact numbers? What kind of apple cider vinegar weight loss can you expect to see over the course of consuming it?
How Much Weight Can You Lose Drinking Apple Cider Vinegar?
As you’re already well aware, exercise and a healthy diet is the main key to keeping your body weight in control and reducing that flab and those extra pounds. However, the process can become even faster when you start consuming apple cider vinegar on a daily basis.
Studies have shown that 15ml of apple cider vinegar (or one tablespoon), taken daily, can help an obese person to lose around 2.6 pounds.
The percentage of decrease in the number of triglycerides in their body would be around 26% and approximately 0.14 cm reduction in their waistline can be expected.
Increasing the consumption to 30 ml (or 2 tablespoons per day) would provoke a loss of 3.7 pounds!
You may find that your weight loss using apple cider vinegar doesn’t follow these numbers exactly, but that’s okay. We all have different body types and different goals. Regardless of whether your numbers match up to these quoted, you’re still bound to see a change by implementing this diet.
How Do You Use Apple Cider Vinegar For Weight Loss?
Using apple cider vinegar in weight loss regime can be extremely easy, you don’t need to be a chef or nutritionist. You can simply take it with water by mixing one to three tablespoon of the unfiltered vinegar with an 8 to 16oz glass of water.
It’s also possible to use honey for flavouring if you find the taste of apple cider vinegar particularly troublesome. However, there are several different recipes you can try at home using apple cider vinegar, which are all quick to prepare and extremely tasty.
Here are five awesome apple cider vinegar weight loss recipes that you can try out.
Recipes Using Apple Cider Vinegar
Apple cider vinegar weight loss recipes are simple and easy. They need very few ingredients and the prep time is next to nil. A lot of the recipes you’ll find online exist purely to hide the flavour of the apple cider vinegar, but some of the ones we’ve listed here actually have health benefits of their own.
1. Fenugreek seeds with apple cider vinegar
For making this you’ll require –
• Two teaspoons of fenugreek seeds
• One cup of pure water
• One teaspoon of apple cider vinegar
You need to soak the fenugreek seeds for a night in water. The next morning, add the apple cider vinegar to the water and fenugreek seeds and stir for a little while. Now it’s ready to drink!
The fenugreek seeds are well known for boosting the metabolism in your body and also increasing insulin sensitivity. Adding apple cider vinegar to this already healthy drink helps in promoting better metabolism (and in turn weight loss).
The taste of fenugreek seeds also helps in reducing the raw taste of vinegar and eases consumption.
2. Cinnamon and apple cider vinegar
For making this drink you’ll need –
• One teaspoon of apple cider vinegar
• Half a teaspoon of Ceylon cinnamon powder
• One cup of water
First, you need to take a small saucepan and pour the cup of water in it, then put it on the stove. Let it boil and add the cinnamon powder. After it has boiled for a little while take it off the stove and let the mixture cool down.
Once the temperature decreases add the apple cider vinegar to it and stir well.
This kind of drink helps to improve the taste and retain most of the benefits of the raw solution. The cinnamon adds a sweet flavour and improves a relatively unpalatable vinegar.
3. Green tea and apple cider vinegar
Here are the ingredients that you would need to prepare this drink.
• Apple cider vinegar – one teaspoon
• Green tea leaves – one teaspoon (or just use a teabag)
• Honey – one teaspoon
• Water – one cup
Begin with heating the water and letting it simmer for the right amount of time (either on the stove or in a kettle). Place the green tea leaves in (or use a teabag) and let in soak in the water for a few minutes.
Strain the leaves out or remove the teabag and add one teaspoon of honey to it) according to your taste) and stir it well. Your green tea with apple cider vinegar is ready to sip!
Rich in antioxidants, green tea is famous for removing toxins from the body, helping to boost your immunity and improve your digestive system. It has also been found to increase metabolism.
The combination of apple cider vinegar and green tea (along with honey) is perfect for relaxation, losing weight, and controlling hunger pangs.
4. Smoothie with apple cider vinegar
Ingredients required to make this smoothie are –
• Apple cider vinegar – one teaspoon
• Baby spinach – a full bunch
• Apricot – chopped – one teaspoon
• Pomegranate – half cup
Simply put all of the ingredients in a blender and mix together until they form the consistency of a smoothie. Then just pour it into your favourite glass and enjoy!
This smoothie is super healthy and can provide minerals, vitamins, and healthy carbs all at once. This drink can boost your immune system and reduce inflammatory issues. It also helps indigestion problems.
5. Apple cider vinegar in a salad
One of the popular ways of consuming apple cider vinegar is by sprinkling it over a salad.
• Apple cider vinegar – two teaspoon
• Extra virgin olive oil – four teaspoon
• Dijon mustard – one teaspoon
• Lemon zest – half teaspoon
• Black pepper – one-fourth of a teaspoon (freshly ground)
• Fresh herbs – chopped – one tablespoon
Take a large bowl and toss all the ingredients inside. Mix all the ingredient well and, once done, pour on to your favourite salad and enjoy a healthy treat.
Salad with apple cider vinegar can introduce a variety of nutrients into your body without increasing your fat levels. It’s a healthy alternative to many heavy-in-fat salad dressings.
Other Health Benefits of Apple Cider Vinegar
In this section, we’re going to go through just a few of the other health benefits that you can expect to see once you begin using apple cider vinegar in your weight loss routine. Some of you may even be already taking it purely because it’s been recommended to you because you suffer one of the below ailments.
There’ll definitely be at least one or two entries in this list that will surprise you! Who knew apple cider vinegar had so many uses and so many health benefits?
Boost acetic acid content
This particular acid (one of the main components in apple cider vinegar) has several medicinal benefits. In pharmaceutical companies, this acid is used for several purposes. It helps to reduce the blood sugar even if the person has hypertension.
The acetic acid content in apple cider vinegar also helps in increasing blood flow to the colon, decreasing issues related to your gut.
Reduce the risk of cardiovascular diseases
Due to obesity, and other related health problems, the number of deaths due to cardiovascular diseases has increased
greatly over the past few years. Stroke and heart failure have become a common occurrence these days.
In several studies, apple cider vinegar has been found to reduce the risk of cardiovascular problems.
Triglycerides are one of the main components in the bloodstream that can increase the risk of heart diseases. Since apple cider vinegar lowers the number of triglycerides, the risk of heart failure is reduced greatly.
There were other studies carried out at Harvard, where it was found that people who consumed apple cider vinegar in their food (especially in a salad) actually lowered their blood pressure level.
More energy to your muscles
Athletes are often given pickle juice when they feel cramps in their muscles during a big game. The muscles react to this and gain back lost energy. This isn’t because of the pickle itself, but the apple cider vinegar added to it, which has potassium in it.
Muscles start to cramp if the body is low in potassium content, so having a dose of the apple cider vinegar can efficiently increase your energy and relax muscles; giving a boost to your performance.
Apple cider vinegar can also significantly increase your control over your muscles. The acetic acid in the vinegar helps turn the carbs present in your body into energy (by catalysing glycogen repletion in the muscles).
Boost nutrient levels
Apple cider vinegar can give you a complete boost of minerals; which includes calcium, phosphorus, iron, magnesium, potassium, and manganese.
While many of us forget to take enough of manganese (and these other minerals) in our daily diet, introducing apple cider vinegar into your diet can help fulfil that requirement.
No more bad breath or smelly feet
If you have a little bit of a bad breath problem then it most likely due to the bacteria in your mouth and gut. The acetic acid in apple cider vinegar helps to remove unnecessary bacteria from the body and improves the quality of your breath.
Similarly, after a tiring day wearing tight boots and shoes your feet can start smelling pretty bad too. If you clean them up using a little bit of apple cider vinegar on a moist towel you’ll soon find them smelling much better!
Get rid of dandruff with apple cider vinegar
Many of us face the problem of dandruff due to dry scalp. This is mainly because of the unbalanced PH level of our scalp. Apple cider vinegar helps in pushing the PH levels back to normal, reducing the appearance of dandruff.
Helps in reducing itching
If you’ve ever been bitten by a bug (or encountered some of the other causes) you’ll know how bad it is when your skin starts itching and swelling. Cotton dabbed into a little bit of apple cider vinegar can help. You’ll instantly feel a reduction in pain and itchiness and a major reduction in inflammation.
Protection from sunburns
If the sunburn is mild it can be tackled quite effectively using just apple cider vinegar and water. You’ll first need to dilute the vinegar in water and then cleanse the affected area using the mixture. It helps to reduce the red tone of your sunburnt skin and eliminates a large proportion of the pain.
Cures a sore throat
If you have a sore throat you can help treat it by gargling with apple cider vinegar mixed with honey and water. This is a great way to get rid of that horrible, itchy sensation we often feel when we’re run down and have a painful throat.
Treating indigestion problems
Apple cider vinegar has an alkalising effect on the acids produced from the foods we consume. This can help cure many of your digestion-related problems. The food is broken down quicker, and carbs are transformed into energy faster (leaving less scope for indigestion).
Got a Pimple? Try apple cider vinegar
Apple cider vinegar can quickly dry out any spots you may have, without leaving behind any marks. Simply dab a wet cotton ball into some apple cider vinegar and clean the affected area. Within a day or two, you should begin to notice the difference.
What Are The Side Effects Of Drinking Apple Cider Vinegar?
Because apple cider vinegar is acidic in nature, consuming an excess amount in a short amount of time can potentially lead to heartburn and osteoporosis.
If you’re taking apple cider vinegar on a daily basis it’s important to remember that the mixture must be diluted before consumption.
A daily maximum of seven teaspoons is suggested (according to various research papers). So don’t try drinking apple cider vinegar constantly if you’re desperate to lose some weight. Keep it slow and steady.
Introducing too much apple cider vinegar to your daily diet could potentially cause problems to your body, so always remember to discuss any dietary changes with a doctor or nutritionist before embarking on your weight loss journey.
Can I Drink Apple Cider Vinegar Before Bed?
You can safely consume apple cider vinegar at any time of the day. Many people suggest that taking your dose before breakfast – on an empty stomach – is the best way to do things. Other folks, however, have said that a cup of this vinegar (diluted form) before going to bed can induce better sleep: although it is not yet scientifically proven.
What we can say for sure, however, is that there will be no adverse side effects to consuming the vinegar before bed – so it’s worth trying out both routines, one at a time, and seeing which works best for you and your body.
The Final Conclusion: Apple Cider Vinegar
Apple cider vinegar may not necessarily be a miracle, magical drink. It is, however, definitely a nutritious supplement to your diet. It has an enormous amount of health benefits and DOES provide a slow and steady route to weight loss.
There are a lot of misconceptions and false rumours spread about the benefits of apple cider vinegar, but everything we’ve listed here is completely factual. It promotes reduced cholesterol, lowers blood sugar levels, and can effectively improve many of the symptoms of diabetes.
If you do suffer from diabetes, perhaps you should consider adding apple cider vinegar to your diet. Not only will it aid you in weight loss, but it can also help:
- Reduce blood sugar (and fasting blood sugar)
- Improve insulin function/sensitivity
Apple cider vinegar is also one of the best completely natural ways to eliminate pathogens and harmful bacteria from your body. It’s been used for centuries as a way to preserve food (and to prevent the spread of bacteria like E coli), so people have known about these benefits for a long time.
Observational studies have proven how effective apple cider vinegar is at lowering cholesterol and improving the health of your heart; reducing your risk of heart disease (the world’s most common cause of premature death).
We won’t make outlandish claims about it being a miracle cure, but there have been (and there are currently) ongoing studies which have shown that various types of vinegar can kill certain cancer cells and shrink tumours. These isolated studies must be further replicated in a variety of conditions for them to be completely reliable, but the initial tests point to amazing results.
We have no doubt that in the future even more information about the health benefits of apple cider vinegar will emerge. As and when that happens we will update this article with new information, so remember to keep checking back if you’re interested in finding out more.
So, what do we now know for sure? Well, with a healthy lifestyle, and a complementary diet, daily consumption of diluted apple cider vinegar can effectively boost your weight loss regime. It won’t trim away all that fat at once, but it will certainly set you on the right path to begin losing weight at a safe rate.
If you’re wondering what the best way to start a healthy weight loss regime is, why not check out one of our other articles? Here’s a link to The Ultimate Guide on How to Lose Belly Fat, where you can find out the best ways to lose belly fat fast.