- Weight loss
- Satiety
- Macronutrient metabolism
- Blood sugar levels
- Appetite regulation
- Digestion
- Sluggish bowels
- Gut inflammation
- Oxidative stress
How Does Apple Cider Vinegar Help You Lose Weight?
It can help to improve digestion
Unfiltered apple cider vinegar contains strands of protein, enzymes and healthy bacteria. These probiotic properties mean it can support a healthy gut. When we eat or drink anything containing probiotic bacteria, such as apple cider vinegar, the friendly bacteria it contains encourages the growth of more healthy bacteria in the gut. This supports a colony of beneficial gut bacteria (known as a microbiome). These beneficial bacteria help us digest and extract nutrients from the food we eat. If there is an imbalance in our microbiome and our levels of good bacteria are low, our bodies can’t get nutrients from food as effectively, which can hinder weight loss and even promote weight gain – and apple cider vinegar can help with that.
In simplistic terms, more probiotic bacteria = better digestion = weight loss.
Apple cider vinegar might be especially helpful to boost digestion in older people, those with an autoimmune disease or those with anaemia. These individuals often experience lower levels of stomach acid. This can make digestion more sluggish. Apple cider vinegar is a highly acidic substance, so the theory is that taking some each day will help raise stomach acid levels and give digestion a boost.
It can act as a natural laxative
Constipation can leave you feeling bloated and heavy, while eliminating waste obviously leaves you feeling lighter. Adding apple cider vinegar to your daily (and particularly morning) routine, can help to get sluggish bowels moving and promote regularity, helping to cleanse the digestive system ready for a new day. This is because apple cider vinegar is a source of pectin, a type of soluble fibre which is found in apples. Pectin acts as a natural laxative and helps to stimulate bowel movements.
It can help stabilise blood sugar
Eating foods high in sugar or refined carbohydrates can cause a sudden rise, or ‘spike’, in blood sugar soon after eating. This blood sugar spike causes your body to produce high levels of insulin to allow the glucose to enter your body’s cells to be used as energy. If you are experiencing frequent blood sugar spikes, it means your body is producing too much insulin, and your body can stop recognising it. Over time, this is a risk factor for developing type 2 diabetes. Also, the subsequent blood sugar drop after a spike leads to increased feelings of hunger, cravings and potentially overeating. This, in turn, leads to weight gain over time. It has been scientifically proven that vinegar, including apple cider vinegar, can help to prevent a rapid rise in blood sugar, which can help to keep your weight stable. This is due to the acetic acid that vinegar contains. Apple cider vinegar can also improve insulin sensitivity, making it easier for the body’s cells to recognise insulin, reducing blood sugar spikes and troughs and minimising the risk of type 2 diabetes
It can keep you fuller for longer
Taking vinegar with a meal can help to keep you satisfied and less likely to reach for a snack not long after eating. Studies have shown that vinegar supplementation increases satiety after eating a high-carbohydrate meal. Apple cider vinegar also helps to slow stomach emptying, which is why you feel more satisfied for a longer period of time after eating. Feeling increased fullness after a meal reduces the likelihood of snacking and eating fewer calories overall, thereby promoting weight loss.
It can suppress your appetite
Researchers based at Imperial College London have found that acetate – a key component
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Disclaimer:
This article is intended for informational purposes only and does not constitute medical advice. Please consult with your healthcare professional for personalised guidance on managing your condition.
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