How to Use Apple Cider Vinegar for Weight Loss Success: Tips, Hacks and Recipes

Apple cider vinegar has been used for thousands of years in food, and medicinally. It is a well-known preservative due to its natural anti-bacterial properties. It is also used as a facial toner, a natural deodorant, a pesticide and now as a weight loss supplement due to the several studies that have proven its surprisingly significant weight loss properties.

Apple cider vinegar is made in a two-step process where apples are combined with yeast to ferment the sugar in apples to alcohol. The alcohol is then converted into acetic acid. Acetic acid is the main component of apple cider vinegar that gives it the characteristic sour taste and most of its medicinal properties.

Weight Loss Properties of Apple Cider Vinegar

1. Lowers Blood Sugar Levels

Apple cider vinegar has an amazing effect on mammal muscle and liver. One study showed that it promotes both these organs to absorb as much sugar as possible from the blood. This results in less sugar being available for conversion into fat leading to weight loss.

2. Increases Insulin Sensitivity

Several studies have shown that apple cider vinegar can increase the sensitivity of insulin by up to 55%. There are many pharmaceutical diabetic drugs that don’t even give you a result like this. This is the most significant contribution of apple cider vinegar to weight loss. Increased insulin sensitivity means you will need less insulin to remove sugar from your blood as all your organs and body tissue become highly sensitised to its effects.

It is well known that increasing insulin sensitivity has a proportional relationship with your metabolism and weight gain. When your insulin sensitivity is increased, your body becomes efficient at removing any extra sugar preventing weight gain. You also get all the other benefits of insulin like its appetite suppressant effects, especially as the fat causing hormones such as ghrelin, and leptin remain in balance when there are low levels of insulin.

This important characteristic of apple vinegar can be used in a simple hack to prevent weight gain. If you are going out and you are forced to eat something high in sugar or carbohydrates just take two teaspoons of apple cider vinegar before the meal. This will decrease the weight causing effects of that meal and prevent weight gain. The same can be done when having beer which we all know makes you fat.

3. Natural Appetite Suppressant

There have been some studies that show the ability of acetic acid to suppress appetite, however this effect is mostly a side effect of acetic acid’s ability to decrease stomach emptying. When food is emptied at a slower pace from your stomach you stay fuller for longer as your ghrelin levels remain suppressed. Ghrelin is the main hormone that causes hunger.

These weight loss effects of apple cider vinegar are quite significant and this should also be a warning. Do not have more than 15ml of apple cider vinegar at a time. More than this can cause several side effects such as nausea, vomiting and stomach irritation. If you are diabetic and on any medication, make sure you always consult your doctor before taking anything.

Apple cider vinegar and acetic acid have some amazing properties that aid in weight loss. On its own its effects are minimal, but when you combine it with other weight loss strategies you will have an additional powerful fat burning tool.

Use these great tasting recipes below to add more apple cider to your daily diet:

Home Made Weight Loss Drink

Mix two tablespoons of apple cider vinegar with 200mls of water. Add a teaspoon of honey or sliced fruit of choice for flavour. To boost its weight loss effects and taste, add a bit of cinnamon or even a few raspberry ketones drops. I personally use iced green tea instead of water to further increase its weight loss effects.

Vinaigrette/Salad Dressing

There are so many ways to prepare an apple cider vinegar salad dressing. You can use it directly on salads or dilute it to taste or you can mix it in equal proportions with olive oil and season with salt and pepper. Add in honey for a sweeter tasting dressing, or mix with Worcestershire sauce for a smokey dressing.

Apple Cider Sauce

Apple cider sauce goes great with pork and even beef. Prepare sauce in pan used to cook meat. Let 1 cup of apple cider vinegar reduce for 15 minutes on medium heat. Add in thickening agent and water for preferred consistency.

Article courtesy of Kamseelan Moodley

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