Apple cider vinegar is a popular condiment regularly used in cooking as well as baking.
It is made from fermented apples – this means covering chopped apples with water and leaving them at room temperature until the natural sugars ferment.
Used as a health tonic for thousands of years, the benefits from drinking it daily include weight loss and reduced hunger.
Dr Deborah Lee explains: “Most research on the effects of ACV on weight loss has been done in animals, with relatively few human studies, but some have had promising results.
“Several human studies have shown ACV reduces appetite, improves satiety, helps regulate blood glucose levels, and interferes with fat deposition and storage.”
Apple cider vinegar helps the stomach to empty more slowly. This means there is a small reduction in insulin levels which according to the expert, “means you feel fuller for longer and are less likely to get sweet food cravings.”
However the expert explains that drinking apple cider vinegar alone will not result in weight loss.
Deborah said: “ACV can only aid weight loss if you also follow a calorie-restricted diet and increase your physical exercise.”
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Those who wish to try apple cider vinegar for weight loss should also research what one they buy as some contain higher amounts of acetic acid as well as containing lots of preservatives.
The acetic acid in apple cider vinegar is known to aid weight loss in several different ways.
This includes lowering blood sugar levels which can help aid weight loss.
The expert continued: “If you buy apple cider vinegar as a liquid, look for an organic, unfiltered product. Organic because it will be free from preservatives and pesticides.
“Unfiltered because during the production process, apples are fermented. If the pulp is filtered, the pulp residue called ‘mother’ is removed. This contains healthy bacteria and enzymes, good for your microbiome.”
The tonic should also always be diluted in water and Debroah recommends drinking it twice a day.
Only a small amount of vinegar is needed to show results and it has been proven to help reduce belly fat.
She added: “Always dilute 15ml in 500 ml of water and drink 250 ml morning and night before a meal.”
One tablespoon which is around 15ml of vinegar contains about three calories and no carbohydrates.
Drinking apple cider vinegar straight can cause damage to the tooth enamel as well as damage to the oesophagus.
However there is a secret way to incorporate the vinegar into your diet without having to face the nasty taste or smell.
Deborah said: “There seems to be no difference in the bioavailability between the capsules or the liquid. If you prefer to take apple cider vinegar capsules instead, take two-six capsules per day, taking two capsules before each starchy meal.”
Although the benefits of apple cider vinegar extend weight loss, results can take up to 12 weeks to see and the expert recommends pairing the tonic with a healthy balanced diet.