Apple cider vinegar for weight loss: good or bad?

What is apple cider vinegar and how is it made?

Apple cider vinegar is made when regular apple juice undergoes fermentation. What is this, you ask? Well, when the sugar from the apples in apple juice is mixed with yeast, it becomes fermented, which then turns it into alcohol, or cider in this case. After that, another round of fermentation occurs (thanks to the newly formed bacteria in the cider), which adds acetic acid to the drink, and turns the liquid into vinegar. This acetic acid is present in all forms of vinegar, and is the property that gives it a tangy, strong taste. And voila – you have apple cider vinegar! 

Where can I get apple cider vinegar?

You can buy apple cider vinegar from a ton of places actually, it’s not particularly hard to get hold of! You can find it in health shops including Holland & Barrett and Whole Foods, as well as standard supermarkets including Tesco, Waitrose, Asda/Walmart and even Costco. It’s also available to buy online at places such as Amazon, PlanetOrganic and The Food Market, amongst others.

How is it taken?

Apple cider vinegar has many health benefits, but consuming too much should be avoided. The correct amount of apple cider vinegar to ‘take’, or drink, is normally around 1-2 tablespoons per day. These tablespoons should be mixed with a cup of water and it is best to drink the solution either just before you eat, or just after.

Alternatively, apple cider vinegar is also available in pill form, typically taken by those on diets, due to its appetite supressant qualities.

How do I include apple cider vinegar in my diet?

You can add apple cider vinegar into your diet by simply drinking it once a day, as mentioned above. But, if you want to get it into your diet via food, then you can add it to some recipes in many different ways. Here are some of them:

• Add it to mayonnaise for a more tangy taste
• Mix it with honey and coat your salmon, fish or chicken with it
• Add it to meat marinades 
• Add 1 tablespoon to your morning juice or smoothie
• Drizzle it over a salad as a dressing
• Mix it with balsamic vinegar and add to veggies before roasting them
• Add half a tablespoon of it, along with honey, to a cup of tea

It’s as easy as that!

Can I use apple cider vinegar for weight loss?

Yes, you can add apple cider vinegar to your list for helping to assist with weight loss. But why should you use apple cider vinegar for weight loss? Well, because the acetic acid in the vinegar helps to burn fat and also to suppress your appetite. When using apple cider vinegar for weight loss, you will often find that you feel more full than normal. This is because the vinegar means that your food takes longer to leave your stomach, which means you will feel fuller for longer. Win-win!

Other benefits

Aside from using apple cider vinegar for weight loss, it has a ton of other health benefits too. These include: 

• Improves polycystic ovary symptoms in women who suffers from PCOS
• Lowers cholesterol levels  
• Lowers blood pressure
• Can help lower insulin sensitivity in people with type 2 diabetes
• Fights and kills harmful bacteria and/or viruses
• Helps to control blood sugar levels
• Overall health

Are there any negative impacts?

There are some, but not many at all! The pros definitely outway the cons by far. But I will let you know what the negative aspects are. They include:

• Tooth/Enamel Decay – Apple cider vinegar can harm your teeth. Because of its high acidity, apple cider vinegar does have the potential to ruin your enamel. How can this be avoided? By only drinking it when it is diluted with water or mixed with something else. Consuming straight apple cider vinegar is where the problem lies. I’d also suggest using a straw if you are drinking it.
• Gastrointestinal Problems – Earlier, I mentioned that apple cider vinegar for weight loss makes food leave your stomach slower, and therefore makes you feel fuller for longer. This is good for weight loss yes, but it can sometimes (and I mean only sometimes) make you feel sick, or give you symptoms of indigestion.
• And lastly, it must not be taken by anyone who has a history of stomach issues including acid reflux, ulcers or other stomach related issues, as these can be enhanced by the properties in apple cider vinegar. 

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Overall, the intake of apple cider vinegar has become more and more popular over recent years, even though the concept of apple cider vinegar for weight loss has been a known trend dating back decades ago. It can help with losing weight, lowering cholesterol and regulating your blood sugar levels, as well as help you get in tip-top shape in general. There are only a few negative side effects of apple cider vinegar, but if you are ensuring that you consume it correctly, and don’t over do it, you will reap the health benefits that apple cider vinegar can bring to your life! Enjoy!