Vinegar has been used for over a hundred years as a weight loss aid, similar to good old hot sauce it’s practically a calorie free way to flavour certain foods.
However, does it actually HELP with weight loss which is what it’s often claimed to do…
First of All, What IS Vinegar?
Vinegar is simply a dilute form of acetic acid, when digested in the stomach this acid as you can imagine takes energy to be metabolised. When being metabolised however, it activates a certain enzyme called AMPK. What’s so good about that? Well AMPK interestingly is involved with energy production in the body. When our fuel stores are low, AMPK production is increased and it ‘tells’ the body to lower fat storage and INCREASE fat burning - so that we have more energy from this body fat being released into the blood stream.
Note: We are always burning and storing body fat, whichever we are doing more of is what we notice e.g. if we burn more fat than we store we lose body fat overall, if we store more body fat that we burn we add body fat…
…so, by consuming a vinegar that activates AMPK can this assist with fat loss? Well yes! Long term use of a compound that activates AMPK production is recommended to assist with weight loss amongst obese people. *See study below.
As certain vinegars like Apple Cider Vinegar increase AMPK, it makes sense that it contributes to fat loss... when used correctly that is.
So, How Do We Use It For Results?
It’s all well and good knowing that Vinegars contribute to fat loss, however practically speaking how much do we need? Well the results from a study** (with the only variable being the amount of vinegar they had each day) found that the High Dose Group (two tablespoons of Apple Cider Vinegar per day) experienced around 4 to 5lbs fat loss over 12 weeks…pretty impressive considering their exercise and food intake stayed EXACTLY the same. A significant amount of the body fat that came off was also from the waist area (abdominal fat) the researchers noted, using CT scans to confirm.
The Low Dose Group (one tablespoon of Apple Cider Vinegar per day) lost around half of the body fat that the high dose group did.
Once the Apple Cider Vinegar use was stopped, body fat went up again - indicating that the vinegar really made a difference. So if you’re wanting to get the benefits of Apple Cider Vinegar, one or two tablespoons per day seems to be about right. Like with most things, more isn’t always better so don’t guzzle this stuff down as it could be detrimental and upset your stomach. One little serving each day…over time should lead to some surprisingly decent results as shown by the studies.
The main drawback with Apple Cider Vinegar is that if you don’t like the taste of vinegar, it may cause you to go off the salad you’ve sprinkled it onto! However, having it as a shot is also possible…for the more hardcore amongst us! People will resort to extreme lengths for fat loss, as I’m sure you have certainly seen!
So if you’re wanting to give it a go, 1 to 2 tablespoons a day of Apple Cider Vinegar on a salad or as a shot for example is all you need. Provided you don’t eat more calories or reduce calorie expenditure, results should come in nicely! Although, personally I’d add in a bit of extra exercise to amplify the results…although if you’re only wanting to lose a little, you may not even need that.
If you’re wanting to try Apple Cider for yourself click below to see our products...
Apple Cider Vinegar Salad
4 spring onions
50ml apple cider vinegar
1/4 black pepper
2 tsp sugar
Cut all the vegetables into salad-size pieces. Mix well in a bowl.
In another bowl, mix apple cider vinegar with water. Add to salad and stir well.
Add some salt, pepper, and sugar on the top.
You can put the salad in an air-tight container and store it in the fridge for up to four days. That way you’ll have a healthy snack readily available whenever you like.
Apple Cider Vinegar & Cinnamon Powder
Apple cider vinegar alkalizes the body, stabilizes blood sugar, suppresses hunger, and cleanses the your systems. Cinnamon discourages fat storage by suppressing the blood glucose spikes that typically occur just after meals. Together, the two make an effective weight loss treatment.
2-3 tablespoons apple cider vinegar
1 teaspoon cinnamon powder
Half an hour before each meal, mix the apple cider vinegar and cinnamon into the water and drink it. Do this 3-5 times daily, before and between meals.