The benefits of apple cider vinegar: A closer look at health and weight loss

The benefits of apple cider vinegar: A closer look at health and weight loss

Apple cider vinegar (ACV) has been lauded for its myriad health benefits, from aiding weight loss to improving metabolic health. As an MD and gut health and lifestyle specialist, I want to delve into the science behind these claims and offer practical advice on incorporating ACV into your daily routine.

What is apple cider vinegar?

Apple cider vinegar is produced through a two-step fermentation process. Initially, apples are crushed and combined with yeast to ferment the sugars into alcohol. Subsequently, bacteria are added to the alcohol, fermenting it further into acetic acid, the primary active component of ACV. This acetic acid, comprising about 5-6% of the vinegar, is responsible for its distinct taste and health benefits.

A tablespoon of ACV contains roughly three calories and minimal carbohydrates, making it a negligible addition to your diet in terms of calorie count. Beyond its culinary uses, ACV has shown promising results in various health domains, particularly in weight management and metabolic health.

The science behind apple cider vinegar and weight loss

Research has highlighted the significant impact of ACV on weight loss and metabolic markers. A study published in BMJ Nutrition, Prevention & Health involved 120 participants, predominantly women without a regular exercise routine. The participants were divided into groups, each consuming either 5, 10, or 15 millilitres of ACV mixed with water, or a placebo, three times daily for 12 weeks.

Key findings

  • Weight loss: Participants consuming ACV showed a noticeable reduction in body weight and body mass index (BMI) compared to the placebo group. The most substantial weight loss, averaging 7 kilograms over 12 weeks, was observed in those taking 10-15 millilitres daily.
  • Waist circumference and body fat: Significant reductions in waist circumference and body fat were noted, particularly from the second month of the trial.
  • Metabolic Health: Improvements in blood glucose levels, triglycerides, and total cholesterol were evident, suggesting ACV’s role in enhancing metabolic health.

These findings indicate that the weight loss and metabolic benefits were directly attributable to ACV consumption, independent of participants' dietary and physical activity changes.

How ACV enhances metabolic health

While weight loss is a significant motivator for many, I believe the most crucial health benefits of ACV are its effects on blood glucose, triglycerides, and cholesterol levels. These metabolic markers are vital for preventing conditions such as obesity, diabetes, and cardiovascular diseases. By stabilising blood sugar levels and improving lipid profiles, ACV contributes to better energy levels, mental clarity, and overall health.

ACV and heartburn relief 

Another noteworthy benefit of ACV is its ability to alleviate heartburn. Contrary to popular belief, heartburn often results from too little stomach acid, which causes bloating and the subsequent push of acid into the oesophagus. By increasing stomach acid levels, ACV can help improve digestion and reduce the symptoms of heartburn. Incorporating ACV into your routine can thus aid in balancing stomach acid, preventing bloating, and minimising acid reflux.

Practical tips for incorporating ACV

For those keen to experience the benefits of ACV, here are some practical steps:

  1. Choose the right type: Opt for organic, unfiltered, and unpasteurised ACV. This type retains the "mother," a colony of beneficial bacteria, enzymes, and proteins.
  2. Morning routine: Start your day with a glass of cold or lukewarm water mixed with a tablespoon of ACV. If the taste is too strong, add a pinch of baking soda to reduce the acidity, which is also gentler on your teeth. Check my favourite recipe here >>>
  3. Consistency is key: For significant results, consistent use over at least two months is recommended. Avoid discontinuing prematurely if you don't see immediate effects.
  4. Additional uses: ACV can also be used as a base for salad dressings, adding both flavour and health benefits to your meals.

The broader health benefits of ACV

Beyond weight loss, ACV has been associated with various other health benefits, including:

  • Digestive health: ACV can aid digestion by promoting healthy gut bacteria.
  • Skin health: Its antibacterial properties make it a popular natural remedy for acne and other skin conditions.
  • Blood pressure: Some studies suggest ACV may help lower blood pressure, contributing to heart health.

Personalised weight loss support

If you're looking to lose weight and improve your health through a tailored approach, consider working with me and NL Slank. We offer personalised meal plans based on blood analysis, ensuring that your dietary needs are met in the most effective way possible. You can learn more and schedule a free consultation through the following link: 

Free Consultation

In conclusion, apple cider vinegar offers a simple yet powerful addition to your health regimen. Whether you're aiming to lose weight, enhance your metabolic health, or simply add a nutritious element to your diet, ACV can be a valuable ally. As always, consult with a healthcare professional before making any significant changes to your diet or health routine.


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