Our resident nutritionist Alex Dobbs gives us her expert opinion on how best to use Apple Cider Vinegar as part of a healthy weight loss programme.
Apple Cider Vinegar for Weight Loss – Does it work?
In short, yes, Apple Cider Vinegar works for weight loss.
Apple Cider Vinegar (ACV) is an ancient traditional remedy. It has been used in folklore medicine for centuries, with its origins dating back millennia. One of its original names, ‘shekar’, means ‘strong drink’. It’s literally the gone-off juice of apples. Where bacteria have turned the fermented alcoholic cider into acetic acid, vinegar.
ACV has been proven to help promote weight loss when used in conjunction with moderate calorie restriction over 12 weeks. This is the result of a recent study. In this study, the most successful participants reduced their daily calories by 250kcal and took 2 tablespoons ACV with lunch and dinner. The researchers in this study concluded that ACV works by reducing appetite. Which makes participants feel fuller longer after meals.
ACV also helps induce weight loss by reducing the rise in blood glucose after meals, thereby helping to manage blood sugars, as shown in a 2004 study. This is significant because an improvement in insulin sensitivity is linked to a reduction in weight loss and improvement in vital health markers.
The conclusion is: taking ACV for 12 weeks as part of a weight loss programme that also includes calorie reduction can have a positive impact on weight loss.
What type of ACV should I use? I always recommend taking care to buy with the “mother” included, which gives it a more murky cloudy appearance. This still contains some beneficial yeast, bacteria and protein and is a more natural product.
How do you use ACV? According to researchers, taking a tablespoon alongside lunch and dinner is the most effective way of administration. I generally advise against drinking it diluted in water as, like any fruit, the acids may erode tooth enamel over time. It’s also simply not very pleasant to drink, let’s be honest.
Note of caution: Please don’t use ACV if you have an irritated tummy or suffer from kidney-related issues. If in doubt, consult your GP.