Can Apple Cider Vinegar Help You Lose Weight?

Vinegar has been used in food for centuries. For example, a few millennia ago, the Babylonians would have used vinegar in dishes to enhance the taste. The ancient Egyptians also recognized the beneficial health effects of vinegar. 

Therefore the use of vinegar is nothing new at all. Nevertheless, the use of apple cider vinegar has recently been praised again for its beneficial effects in losing weight.

What is Apple Cider Vinegar?

Apple cider vinegar is created by pressing apples and then exposing the pressed juice to yeast and bacteria. The apple juice then undergoes a fermentation process in which the sugars are converted to alcohol. 

A second fermentation process ensures that the alcohol is eventually converted into vinegar.

Cloudy or clear apple cider vinegar?

Apple cider vinegar comes in two different forms: unfiltered or cloudy vinegar and clear vinegar that is filtered. The cloudy variant would therefore contain more vitamins, minerals and enzymes than the clear version. So it's best to choose an unfiltered vinegar to experience more health benefits. 

In the supermarket you will probably find the clear apple cider vinegar, but the unfiltered variant is sometimes harder to find. When you don't find cloudy vinegar in the supermarket, you can always go to a health food store to buy organic apple cider vinegar.

How to use Apple Cider Vinegar for Weight Loss?

Using a few spoonfuls of apple cider vinegar a day would be beneficial in losing weight. For example, you would feel full more quickly after eating when you use the vinegar and in addition, the vinegar would also help with digestion and blood sugar. 

A Japanese study has also shown that apple cider vinegar would help to lose weight. During the study, three groups of overweight individuals were studied. One group used 30 ml of vinegar daily, another group used 15 ml of vinegar every day while the last group did not use vinegar. 

After twelve weeks, it turned out that the two groups that had used the vinegar had lost more weight, had a healthier BMI and had a smaller abdominal circumference than the group that did not use vinegar.

Stable blood sugar levels

By using apple cider vinegar you reduce the fluctuations in blood sugar levels. A stable blood sugar helps to make fat burning run optimally. All this also makes it easier for you to lose weight.

Faster digestion

Apple cider vinegar ensures that digestion runs more smoothly when you are at rest. As a result, the body will burn more energy so that more fat will be burned. Of course, this also has beneficial effects on your weight loss.

The Health Benefits of Apple Cider Vinegar 

In addition to benefits related to slimming, apple cider vinegar also has a few other health benefits.

Good for heart health

For example, apple cider vinegar can contribute to heart health. A 2006 study on rats found that apple cider vinegar can lower cholesterol. In addition, the acid in apple cider vinegar also helps to lower blood pressure. Since high blood pressure can often lead to cardiovascular disease, apple cider vinegar can also help to limit the risk of cardiovascular disease.

Helps with stomach and intestinal problems

The antibacterial effect of acetic acid can also help to counteract stomach and intestinal complaints. Intestinal complaints such as diarrhea and abdominal pain are often caused by bacteria. 

A little apple cider vinegar would therefore help to prevent complaints. Furthermore, the pectin in apple cider vinegar can help to reduce intestinal cramps.

Fights bacteria

As mentioned before, apple cider vinegar also has an antibacterial effect. This allows it to fight various bacteria and can be a useful means to clean. The antibacterial effect can also be useful in the body to counteract various complaints.

 For example, apple cider vinegar can be used to prevent sweaty feet, bad breath and sweat smell. All these complaints are caused by bacteria that spread a bad smell. The vinegar will help to kill the bacteria and thus also reduce the smell.

May reduce the risk of cancer

Even though there is no conclusive scientific evidence yet, there are signs that apple cider vinegar could reduce the risk of certain cancers. A study on rats showed that the tumors of the rats were reduced by means of apple cider vinegar.

Helps with fatigue

Apple cider vinegar can also help give you more energy. The effect of apple cider vinegar on your fatigue is especially noticeable after a heavy physical exertion. This is due to the amino acids in the vinegar that cause less lactic acid to accumulate in the muscles. 

It is precisely the lactic acid that causes a tired feeling and even muscle pain in the muscles. By using apple cider vinegar, less lactic acid can accumulate in the muscles, making you generally feel fitter and more energetic after an effort.

Other Beneficial Effects of Apple Cider Vinegar

In addition to the above effects, apple cider vinegar can also help with various other types of complaints. It can also help with dandruff, warts, bruises, sunburn, dry hair, hay fever, muscle pain, cramps and eczema. So you can already see that apple cider vinegar can have many benefits for your health.

How do you use apple cider vinegar?

Of course, you can use apple cider vinegar in different ways. Just think of vinaigrette or marinades. Furthermore, you can always mix a spoonful of vinegar with water to drink it. If you're not a fan of the sour taste, you can always add a drop of honey to improve the taste. 

Do not use too much apple cider vinegar. Vinegar, of course, remains very acidic and too much can cause side effects. The most common side effects have to do with the stomach, teeth, lips and throat. 

For example, you can suffer from heartburn and nausea, damaged tooth enamel and irritated lips and throat. It is therefore also best not to use apple cider vinegar undiluted, but to dissolve the vinegar in water. 

When you use 1 to 2 spoonfuls of vinegar a day, you don't have to worry about side effects.

Apple Cider Vinegar Tips 

By now, you may be convinced of the health benefits of apple cider vinegar. Whether it's to lose weight or to take advantage of the various health benefits, it's still important to keep some things in mind when adding apple cider vinegar to your diet.apple cider vinegar healthy food

First, make sure you use cloudy or unfiltered vinegar. This version of the vinegar contains more healthy nutrients than the clear or filtered version. Most apple cider vinegar in the supermarket is filtered vinegar as it looks nicer and tastier. 

If you can't find cloudy vinegar in the supermarket, you can always visit a nature or organic store.

Furthermore, you also make sure that you do not use too much vinegar in a day. The acids in the vinegar can have a positive effect when used in small amounts. It is therefore wise to use only a small amount of the vinegar. 

When you use larger amounts of vinegar, the acids can cause side effects. It is therefore advisable to use only 1 to 2 spoons per day.

Final thoughts on Apple Cider Vinegar

In this article you can see that apple cider vinegar can have many health benefits and that is also true. However, you must not forget that apple cider vinegar is not a panacea with which you can suddenly lose tens of pounds without doing anything. Or that all your health problems disappear just by using the vinegar. 

Apple cider vinegar can only be a tool when combined with healthy eating habits and sufficient exercise. So make sure you eat enough healthy and varied with meals that contain a lot of vegetables and healthy fats. 

This way your body also gets enough vitamins, minerals and nutrients. Especially when you are trying to lose weight, it is important to be aware of your diet and the amount of exercise you do in a day. 

Apple cider vinegar can help enrich a healthy diet with sufficient variety and thus also bring some health benefits.

It is recommended that you take the Apple Cider Capsules if you don't like the harsh taste of the liquid form of apple cider vinegar.