Best apple cider vinegar recipe for weight loss

What exactly is apple cider vinegar?

Apple cider vinegar (ACV) is a type of vinegar made by chopping apples and fermenting it into an alcoholic cider. Bacteria and yeast are first added to the liquid to start the alcoholic fermentation process. The sugars are turned into alcohol. In a second fermentation step, acetic acid-forming bacteria (acetobacter) is added, and the alcohol is converted into vinegar. This is what gives the vinegar its sour taste.

However, the different types of vinegar all contain acetic acid (with its associated health benefits), just made from different starting ingredients. The only slight benefit to ACV to white vinegar is that it contains a small amount of prebiotic (pectin) and antioxidants (polyphenols); however, many fruit and balsamic vinegars are high in these as well and it’s not exclusive to ACV.

Can apple cider vinegar aid in weight loss?

It may, but it’s not a miracle cure and don’t expect huge results. In one study, people who drank 1 tablespoon of ACV twice a day and went on a reduced-calorie diet lost 1.7kg more weight than people who just reduced their calories. Another study in Japanese women found that taking 1 or 2 tablespoons of ACV daily helped them lose an average of 1.2 and 1.7kg, respectively. Beyond that timeframe of 3 months for both studies, it’s hard to tell whether ACV is really helpful. 

The reasons it could help with weight loss are multi-varied. It’s been proven that vinegar (like most acids) may improve insulin sensitivity when eaten before a meal, which means there is potential for it to reduce blood glucose spikes. Indirectly in the long-term, this ‘could’ help with weight loss (as excessive blood glucose and therefore, insulin, promotes body fat storage). But, achieving an even better blood glucose level will happen if you reduce your refined carbohydrate portion at meals, rather than relying on vinegar.

Many believe its weight loss effect is due to the nauseating effect of taking ACV. One study found that people who consumed a drink with 2 tbsp ACV with breakfast felt significantly more nauseous than people who did not, which helps them eat less.  Whether you want to use this slightly autosadistic weight loss strategy is personal preference, because there are many other research-backed strategies to helping you shed more kilos that are more effective and not so unpleasant (including a general healthy balanced diet with whole natural foods, exercise, and adequate sleep).

Although scientific evidence supporting its effectiveness is limited, it doesn’t hurt to try incorporating it into your diet in moderation. Here’s a simple recipe you can try:

Ingredients:

• 1-2 tablespoons of raw, unfiltered apple cider vinegar
• 1 cup of water
• A sprinkle of stevia or monkfruit extract (optional, if the sourness is too hard to bear!)
• A squeeze of lemon juice, sprinkle of cinnamon or ginger (optional, for added flavour)

Instructions:

1. Mix the apple cider vinegar with the water. You can adjust the amount of vinegar based on your taste preferences and tolerance.
2. If desired, add a little natural sweetener extract like stevia or monkfruit to sweeten the drink. Other recipes recommend honey or syrup, but I prefer to omit that since it will add calories and hamper your weight loss efforts!
3. For extra flavour, squeeze fresh lemon juice or a dash of cinnamon or ginger powder. Lemon is also believed to have potential weight loss benefits and may help mask the strong taste of the vinegar.
4. Stir the mixture until combined.
5. You can drink this mixture first thing in the morning on an empty stomach or before meals. This timing maximises the effectiveness (the vinegar can help reduce blood glucose and insulin spikes).
6. It’s best to drink it through a straw to protect your tooth enamel from the acidity.
7. Remember to rinse your mouth with water after consuming apple cider vinegar to help minimize potential damage to your teeth, and don’t brush your teeth straight after.

It’s important to listen to your body and adjust the recipe as needed. Some people may experience digestive discomfort or other side effects from consuming apple cider vinegar, so start with a small amount and gradually increase if tolerated. Additionally, it’s always a good idea to consult with a healthcare professional before making significant changes to your diet, especially if you have any underlying health conditions.

What should I look out for when buying apple cider vinegar?

If you want the live probiotics in ACV, choose a raw (unpasteurised) ACV and don’t heat it up. If you want to limit the amount of pesticides and fertilisers you take in, choose organic ACV.

What other health benefits does apple cider vinegar offer other than weight loss?

Small studies have shown a few potential health benefits of ACV. This includes improving cholesterol levels, blood glucose levels, and potential for weight loss. Keep in mind these studies are small, and there are many other diet approaches that can help achieve these health goals. Theoretically, because of the polyphenols and probiotics in ACV, it may also help with our gut health. But, virtually most nutrient and antioxidant-rich foods (such as all varieties of fruits, vegetables and nuts/grains) have been proven to confer these health benefits: not just vinegar. Including vinegar as part of a healthy balanced diet is likely healthful, as is including any healthy food! A review found that vinegar’s health benefits can be achieved by having 15ml (1 tablespoon) per day. But because of lack of research on its long-term safety, it may be prudent to moderate how much you take. If you have digestive problems, low potassium, diabetes or are taking medications, speak to a health professional before you start ACV.

Take note of several negative side effects of ACV. These include feelings of nausea, reflux, teeth erosion, throat irritation and possibility of disturbing our body’s natural acid-base balance if excessive amounts are taken. So be careful to take it in the daytime (not before bedtime), rinse with water afterwards, and don’t brush your teeth right after taking it. If you experience any side effects, stop taking it and speak to a medical professional first.