You’ve probably heard people claiming they’ve lost so much weight just by using apple cider vinegar.
You’ve also probably been skeptical about it, but don’t worry… In this article, I cover the science behind apple cider vinegar, why it’s an excellent tool for weight loss, how to use it, and which one to get.
Table of Contents
How Does Apple Cider Vinegar Help With Weight Loss?
1. Suppresses Appetite
Apple cider vinegar helps as a natural appetite suppressant.
Studies (3) have shown that ACV may suppress centers in your brain responsible for increasing appetite.
Other studies (4) showed that people who consumed apple cider vinegar with a meal reported feeling twice as full than those who didn’t.
2. Reduces Blood Sugar and Insulin Levels
Apple cider vinegar will slow digestion, which will prevent blood sugar from spiking and coming back down quickly and leaving you tired and sleepy. (5)
This study (6) showed that people who consumed apple cider vinegar with a high-carb meal had a 55% lowered response in blood sugar than those who didn’t.
Preventing your blood sugar levels from going too low will help control your hunger levels and reduce the chances of snacking and binge eating.
A few studies have shown that high blood sugar can lead to insulin resistance and inflammation. (9)
If you’re having trouble losing weight, it might be because high inflammation levels can slow your weight loss efforts.
3. Weight Loss
Apple cider vinegar can be a great addition for those looking to lose weight naturally.
In this study, (7) overweight people who consumed 1 to 2 tablespoons of apple cider vinegar every day for 12 weeks lost weight compared to those who didn’t.
4. Helps With Digestion
Apple cider vinegar (ACV) will help you better absorb nutrients in foods. However, since it slows digestion, it may not be a good idea for type 1 diabetics suffering from gastroparesis – a condition that slows gastric emptying – to consume, since it may cause bloating and constipation. (8)
For type 2 diabetics, however, it may be beneficial as it helps maintain steady blood sugar levels.
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How To Drink It
Here are a few ways you can drink your ACV:
- 1-2 tbsp of ACV + 8 oz of Water
This one will help dilute the taste of the vinegar and make it easier to drink. It will also make sure you don’t burn the inside of your mouth or esophagus from drinking plain ACV. This is my personal favorite as it’s fast and easy!
- 1-2 tbsp of ACV + Lemon Water
You can mix 1-2 tbsp of ACV with 8 oz water, 1/2 tsp cinnamon powder, 1 tbsp lemon juice, and some honey.
- 1-2 tbsp ACV + Green Tea
You can mix the great benefits of green tea with the ones from ACV and create your own bomb of healthiness. Just add 1-2 tbsp of ACV to your cup of green tea and you’re ready to go!
- Mix It With Salad
You could also add 1-2 tbsp to your favorite salad, just like you would do with olive oil.
When To Drink It
Now that you’ve learned all the benefits, let’s check out how to use it for weight loss.
- 30 minutes Before Meals
Drinking it before meals will ensure that your digestive system is ready to absorb nutrients and will also reduce your chances of overeating by reducing appetite.
- When you’re Having Cravings
You can drink some ACV whenever you’re having cravings and make them go far, far away. This is especially useful for those of you who tend to binge on sweets!
How Often and How Much To Drink
You can take anywhere from 1-3 tbsp per day mixed with water.
Try to spread them out throughout the day instead of taking all at once.
More than this is not recommended as it doesn’t add any extra benefits and can even cause negative effects.
Remember that we are all different and you may react differently than others, so make sure to start slow and only take 1 tbsp to see how you feel and how your body reacts.
Which Brand Should I Buy?
Usually, there are debates on which brand is the best when it comes to health products, but this isn’t the case with ACV.
Bragg’s Organic Raw and Unfiltered Apple Cider Vinegar is hands down the way to go.
It’s organic, unfiltered, raw, unpasteurized, and has the “mother,” which is everything you want in an apple cider vinegar to deliver its benefits.
Usually, there are debates on which brand is the best when it comes to health products, but that isn’t the case with ACV.
Bragg’s Organic Raw and Unfiltered Apple Cider Vinegar is hands down the way to go.
It’s organic, unfiltered, raw, unpasteurized, and has the “mother,” which is everything you want in an apple cider vinegar to deliver its benefits.
What is Apple Cider Vinegar?
Apple cider vinegar (ACV) is made by crushing apples and mixing it with yeast to ferment the sugars into alcohol, which is then fermented into vinegar. This whole process takes around 4 weeks to complete.
What Makes it Healthy?
- Acetic Acid: this is the main component in apple cider vinegar. This acid will help slow digestion, which will lower the spikes in blood sugar that come after eating a meal.
- High in Malic Acid: this acid gives ACV defense properties against bacterial and fungal pathogens. (1)
- High in Ash: ash is what gives ACV it’s alkaline properties. This helps your body maintain proper pH levels for a healthy alkaline state, which is especially important if you drink lots of coffee and wine.
- Rich in Potassium: this mineral helps with blood pressure, blood sugar control, and bone health. (2)
I hope you enjoyed this article on how to lose weight with apple cider vinegar!
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