The #1 Best Apple Cider Vinegar Habit For Weight Loss, Says Dietitian – Eat This, Not That
It’s unexpected that something found in almost any supermarket can be so versatile with its functionality, but apple cider vinegar can be used in so many different ways – as a preservative, in recipes, to help skin conditions like acne and warts, and even as a natural deodorant. Vinegar, which is made from fermented apple juice, can also help you shed a few pounds thanks to its effect on appetite and gut health when consumed before meals.
The best habit to develop with apple cider vinegar for weight loss is to drink it before meals, according Trista Best, Dt.P., Registered Dietitian at Balance Once Supplements. Best recommends mixing apple cider vinegar into a beverage, such as a glass of water, or simply drinking it alone as a daily habit to help with weight loss.
“It’s the fastest way to get the benefits of apple cider vinegar without having to break down capsules or powders,” says Best.
That doesn’t mean you should pour yourself an entire glass of vinegar to drink. A Japanese study found that participants who drank between one and two tablespoons of apple cider vinegar daily for three months saw modest weight loss after participating in the study.
Dietitian Elliott Torsney, CPT, RDN, CDE says the habit of drinking apple cider vinegar before eating helps with weight loss, as studies show it acts as an appetite suppressant, which may help you eat less at mealtimes. Torsney also said to make sure you don’t drink the mixture with meals, as it won’t be effective in helping your body lose weight in this case. Instead, be sure to drink it before eating a meal.
Best also notes that weight loss can occur after drinking apple cider vinegar due to the improved gut health that occurs when the vinegar is consumed regularly.
“Apple cider vinegar can help repair or correct many gastrointestinal issues due to the antimicrobial, antiviral, antifungal, and pre- and probiotic characteristics it exhibits,” says Best. “Each of these characteristics work together to improve and protect gut health, which can lead to effective weight loss efforts and more.”
This is effective because when the body’s gut isn’t working at its best, it can lead to a slower metabolism and it can be harder to burn calories.
“When the gut isn’t working as efficiently as it should, it can slow down the body’s ability to digest and absorb nutrients, which can lead to a slower metabolism and stalled weight loss,” Best says.
Likewise, when the gut is working efficiently, it helps burn calories at a higher rate and boost weight loss efforts, according to Best.
keep in mind
While apple cider vinegar may aid in weight loss, it won’t do the job on its own and won’t replace healthy lifestyle changes. A tablespoon or two of apple cider before meals should be combined with a healthy diet and regular exercise to maintain consistent weight loss.
Erin Yarnall is a Chicago-area freelance journalist. Read more