Apple cider vinegar has been used for thousands of years in food and medicine. Most recently it has become famous for its weight loss properties that have been proven by several clinical studies.
Acetic acid is the main component of apple cider vinegar that gives it the characteristic sour taste and most of its medicinal properties including weight loss.
In this article you will learn the exact dose and method to use apple cider vinegar for weight loss.
You will also learn new ways to boost its weight loss effects and how it actually causes weight loss.
The last part of the article contains recipes so that you can make taking apple cider vinegar for weight loss a bit more exciting and palatable.
Exactly How Much Apple Cider to Use Daily for Weight Loss?
2 teaspoons in a 8oz glass of water three times a day before each meal. The best results come from drinking this 30 minutes before a meal on an empty stomach.
Apple cider is know to slow gastric emptying which keeps you fuller for longer and drinking it 30 minutes before a meal on an empty stomach will maximise this effect.
Furthermore, 30 minutes will allow sufficient time for the acetic acid from apple cider vinegar to be absorbed and exert its weight loss properties on the incoming meal.
You can find the recipe for the Ultimate Apple Cider Weight Loss Drink below. It has 2 added ingredients that boost the weight loss effects.
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.
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
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 and cravings.
Apple cider vinegar and acetic acid have some amazing properties that aid in weight loss. Own 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.
Apple Cider Recipes for Weight Loss
Use these great tasting recipes below to add more apple cider to your daily diet.
The Ultimate Apple Cider Weight Loss Drink Recipe
Mix two teaspoons of apple cider vinegar with 8oz 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. To boost its weight loss effects even further use iced green tea instead of water.
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 seasoned 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.