Every time you open a book, magazine or turn on your phone or tablet we’re constantly bombarded by so many messages about “miracle” weight loss nutrients . And as convincing as marketing can be, you probably know there is no magic one thing that can boost up your metabolism really fast. Have you heard about the connection between apple cider vinegar and weight loss?The good news is, there are some foods that promote sustainable weight loss – and apple cider vinegar is one of them.
Apple cider vinegar contains specific nutrients that help support your body’s natural functions like digestion. And when your body receives the nutrients it needs to function at its best, it sets the stage for natural weight loss. I know that because I have been there before on the fat loss roller coaster for many years. Read on for the science behind apple cider vinegar as my philosophy at Help2health Nutrition is to provide with information backed up by scientific evident.
The ACV Weight Loss Connection
Being a fermented food, apple cider vinegar (ACV) contains probiotics, or friendly bacteria, that contribute to a healthy gut.
ACV is tops in nutritional value – and that’s simply because it’s made from apples. We already know that apples are very nutritious. They’re rich in several essential nutrients such as fibre and several vitamins and minerals. And when a food is fermented, the nutrients it contains can become even more concentrated.
A fermented food is also considered “living,” which means it naturally contains more enzymes that help support digestion.
One of the primary benefits of apple cider vinegar is that its main ingredient is acetic acid, an organic compound that’s produced by bacteria during the fermentation process. It contains antioxidants and has been proven to destroy harmful bacteria and promote natural weight loss.
How Acetic Acid Helps with Weight Loss
1. It keeps us satisfied so you are less inclined to over indulge.
One way acetic acid helps us lose weight is that it keeps us fuller for longer. In a recent study, researchers found acetic acid slows down the body’s insulin response to carbohydrates like white bread. The healthy individuals who participated in the study were also reported to have higher levels of satiety after consuming vinegar with bread, compared to those who only had the bread alone.
2. It Helps with Natural Detoxification and Bowel Regularity.
Apple cider vinegar contains a nutrient called pectin, a type of fiber that can help promote bowel regularity and natural detoxification, essential to weight loss. If you aren’t eliminating daily, waste builds up and can be stored as extra pounds.
Also, if your body’s elimination process isn’t up to speed, toxins can recirculate in your bloodstream and get reabsorbed, which can lead to weight gain. For instance, let’s take xenoestrogens, which are environmental toxins that we’re exposed to in our environment, especially in plastics, household cleaners and cosmetics.
Xenoestrogens are considered toxic because they mimic the hormone oestrogen. Oestrogen is a female sex hormone that promotes growth and development. When it’s found in the body in high levels, excess oestrogen can promote weight gain, (as well as hormone driven breast cancer). When we absorb xenoestrogens, our entire – and delicate – hormonal balance can be thrown off.
When toxins are reabsorbed, they have the ability to damage your cells and interfere with your hormones responsible for controlling your metabolism and blood sugar levels (among many other functions).
3. It Helps You Digest Protein
Apple cider vinegar can also help with protein digestion. Protein requires an acidic internal environment to be properly digested. One of the most common health problems today is low stomach acid, commonly caused by stress, diets high in processed foods, and frequent antibiotic use. It also naturally depletes with age. Now, poor protein digestion can prevent you from losing weight by interfering with your hormone production, such as the growth hormones which plays a role in weight loss because it helps us burn energy (or calories) while we’re at rest.
4. Hormones, Apple Cider Vinegar and Weight Loss
Hormones play a key role in regulating your metabolism.This is because hormones are chemical messengers that work closely together to perform nearly every function in your body. That being said, when your hormones are out of balance (which can occur from poor protein digestion), they aren’t able to communicate as efficiently. The communication between your hormones can have a direct impact on whether you gain weight, lose weight, burn fat or store fat.
By increasing your stomach acid with apple cider vinegar before a meal, you’ll improve your protein digestion and make amino acids readily available for your body to make hormones.
5. ACV can help overeating because it helps you breakdown Tryptophan
Apple cider vinegar has been shown to release proteins during digestion that the body uses to make tryptophan. The amino acid tryptophan is essential for weight loss because it can helps us feel full and satisfied from meals.
We need the protein tryptophan to make the “feel good” neurotransmitter, serotonin. And because serotonin promotes feelings of serenity and satisfaction, it can also prevent overeating and cravings for sweets. Studies have linked low serotonin to increased carbohydrate consumption and obesity.
How to use Apple Cider Vinegar for Weight Loss
To use ACV for weight loss, simply stir 2 teaspoons of vinegar into 500 ml of water (a little more than 2 cups) before meal.
- 1 tablespoon fresh grated ginger
- 3 lemons, freshly squeezed
- 6 teaspoons apple cider vinegar
- 1 tablespoon raw manuka honey (recommended) or pure maple syrup or 2-3 drops stevia
- 1 cup coconut water
- 1 small portion of your favourite fruit, sliced (if desired)
- Mix all ingredients together in a wide-mouthed pint-sized mason jar.
- 2 teaspoons organic apple cider vinegar
- 16 ounces sparkling mineral water
- juice of 1 lemon
- stevia to taste
- Mix all ingredients together over ice. Add just a drop or two of stevia if desired–just enough to slightly sweeten the drink.
Classic Switchel (look it up it’s all the rage at the moment!) 4 servings
- 4 teaspoons apple cider vinegar
- 4 tablespoons pure maple syrup
- at least 1 teaspoon grated fresh ginger; you can also add in extra slices
- 4 cups water
- Combine all the ingredients in a large jar with a lid.
- Shake to combine.
- At this point, you can drink it over ice cubes or refrigerate and let steep for 12 to 24 hours.
- Stir well before serving.
You can also add apple cider vinegar to your salad dressings for a tangy flavor. I love to mix mine with extra virgin olive oil, wholegrain mustards and honey.
To receive all of the health benefits of apple cider vinegar, I recommend choosing raw and unpasteurized version, such as Bragg’s Apple Cider Vinegar. It contains all of the enzymes and beneficial bacteria found in vinegar that are destroyed during pasteurization.
Raw, unpasteurized apple cider vinegar will also contain “the mother” of the vinegar, which is a somewhat slimy substance that’s highly concentrated in protein, enzymes and friendly bacteria.
Don’t fear the mother – while it’s not the most visually appealing clump of goodness, it does enhance the overall nutritional content of apple cider vinegar.
Since apple cider vinegar is acidic – it can erode your tooth enamel when you drink it. For this reason, it should always be sipped through a straw and diluted in water. The acid in apple cider vinegar can also burn your esophagus if you drink it straight, which is also why it’s important to dilute it.
Give it a go and post up how you get on…
As you can see, when it comes to apple cider vinegar and weight loss, there’s no harm in adding it to your routine for its unique health benefits. While ACV isn’t a cure-all for weight loss, it can certainly help support your overall health and enhance the weight-loss-promoting benefits of a nutrient-dense diet.
Do you struggle with your weight? Do you suffer with low moods and low energy levels?
If you would like to learn more about how I can help support and guide you to a healthier, happier you book a FREE DISCOVERY SESSION with me Helen by calling me on 086-8067832, e mailing me on Helen@help2healthnutrition.ie or simply click here for the quick link to me. You are under no obligation whatsoever. All you need to do it take the first step, your future self will thank you.