Did you know that the consumption of apple cider vinegar can help to reduce body weight and fat mass, while giving lots of other health benefits? Apple cider is made by crushing apples and squeezing out the liquid. First the apple cider is exposed to yeast allowing the sugars to ferment into alcohol. For the second step, healthy bacteria is added to the alcohol, which furthers fermentation of the alcohol, turning it into acetic acid. The process yields a product that is rich in protein enzymes and probiotics. It is found to lower blood sugar levels, speed up metabolism, curb appetites, and therefore assist in weight loss. Apple cider vinegar promotes weight loss by preventing fat accumulation through its impact on insulin secretion.
Additionally, studies show that apple cider vinegar can help balance blood sugar levels by lowering the glycemic index of a meal. It is true that the prevention of blood sugar spikes can support weight loss.
Acetic acid (AcOH), a major component of vinegar, has been found to suppress body fat accumulation.
A specific study with obese individuals has found that daily ACV ingestion will lead to waistline circumference reduction (the dreaded belly fat), lower blood triglycerides and reduce weight. Here are the amounts of vinegar which were used in the study:
- For 15mL (1 tablespoon) usage: Lost 2.6 pounds, or 1.2 kilograms.
- For 30mL (2 tablespoons) usage: Lost 3.7 pounds, or 1.7 kilograms.
How to Use Apple Cider Vinegar for Weight Loss
- 1 to 2 teaspoons apple cider vinegar + 1 glass of water.
- Drink before meals 3 times a day.
It will help curb cravings, avoid overeating at mealtime, keep you feeling full longer, and boost your metabolism, increase energy, and burn more fat. It is interesting, yet doubtful that Boaz understood when Ruth dipped bread in vinegar that it would help prevent a spike in her blood sugar levels.
Make sure to use only unpasteurized, organic apple cider vinegar with the mother of vinegar, as it contains the beneficial acetic acid bacteria.
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Petsiou EI, Mitrou PI, et al. Effect and mechanisms of action of vinegar on glucose metabolism, lipid profile, and body weight. Oxford University Press Journals. 2014 Oct; 651-661. DOI: 10.1111/nure.12125