Apple cider vinegar (not only) for weight loss: effects and dosage

Apple cider vinegar is one of those ingredients you might find in your grandparents' pantrybut in recent years it has also found a place among modern trends in healthy eating. Although it has been used for centuries, mainly due to itsm to aid digestion and detoxify the body, today many know it better as a weight loss aid. What's behind its sour taste and why nutritionists, biohackers and healthy lifestyle advocates can't get enough of it?

What is apple cider vinegar and how is it made?

Often referred to as the elixir of youth,apple cider vinegar is a natural product created by fermenting apples. The production process begins with the crushing of fresh apples to extract the juice. This is then fermented with naturally occurring yeasts and bacteria. In the first stage, the sugars from the apples are converted into alcohol and then, thanks to the vinegar bacteria, they are transformed into into acetic acid, the key ingredient that gives apple cider vinegar its typical pungent taste and aroma.

Our ancestors knew best that apple cider vinegar retains most of its benefits in its natural unfiltered and unpasteurised form. In the shops we often see a pure, filtered alternative from which all the active ingredients have been filtered out, except for the acetic acid. While this form is more appealing to the eye, it does not offer the same range of effects as true apple cider vinegar with its typical murky sediment at the bottom.

Good quality apple cider vinegar retains a mother culture full of beneficial bacteria. This sediment is a source of live cultures and enzymes that contribute to its positive health benefits. If health benefits are your concern, always look for the unfiltered form when purchasing it.

What does quality apple cider vinegar contain?

Traditional apple cider vinegar is a rich source of nutrients, beneficial bacteria and enzymes that support human health. It is important that this fermented apple product contains at least 5% acetic acid and is free from additives, colourings and preservatives. I recommend choosing among organic products that contain:

• Acetic acid: A key substance produced by the fermentation process.
• Enzymes and live cultures.
• Minerals: It contains trace amounts of potassium, which is important for muscle function, hydration and electrolyte balance.
• Antioxidants and polyphenols: The substances that apples contain have anti-inflammatory and antioxidant effectsantioxidant and antioxidant properties that help protect cells from free radical damage.
• Vitamins: Especially B vitamins ( B1, B2 and B6) and vitamin C, which support metabolism and the immune system.

Quality apple cider vinegar should be unpasteurized, unfiltered and made from organic apples.

Apple cider vinegar.

Apple cider vinegar is known for its diverse benefits that make it a popular health and nutrition aide. But which of these claims are also scientifically backed up?

Weight loss support

Consuming apple cider vinegar can positively affect satiety, which is a great benefit for those trying to lose weight. Acetic acid, which is the main active ingredient in apple cider vinegar, can influence the hormones responsible for regulating hunger. For example, it helps stimulate the release of the hormone cholecystokinin (CCK), which sends signals to the brainto the brain that you've had enough, helping to reduce overall calorie intake.

Regulating blood sugar levels

Going hand in hand with promoting weight loss is the ability of apple cider vinegar to lower insulin levels in the blood. When we eat carbohydrate-rich foods, our bodies naturally produce insulin, which to carry glucose into the cells or store it in fat stores. However, if insulin levels are too high, it can lead to fat storage. Acetic acid moderates this insulin spike, which can promote fat burning instead of fat storage.

Support normal digestive system function

The sediment in unfiltered apple cider vinegar contains enzymes and probiotics that support healthy gut flora and facilitate digestion. Apple cider vinegar also promotes detoxification of the body by stimulating the liver and kidneys.

Lowering cholesterol and blood pressure

Some studies suggest that apple cider vinegar may have a positive effect on cholesterol and blood pressure, making it a potential boost for heart health. However, studies in this area are still ongoing, so there is nothing to look forward to but even better results.

Antibacterial effects

Thanks to the presence of acetic acid, apple cider vinegar has the ability to destroy certain bacteria and moulds, so it works well as a natural preservative.

What are the most important probiotics in the world?

The correct use of apple cider vinegar has its own rules. If you want to reap its benefits and at the same time enjoy a delicious drink, dilute it with water - ideally in a ratio of 1-2 tablespoons of vinegar per 250 ml of water.This simple step will reduce the concentration of acetic acid, which which will make the drink tastier and easier on your digestion. At the same time, this will prevent side effects such as stomach irritation or damage to tooth enamel.

The apple cider vinegar drink is best consumed before meals. Proper timing will aid digestion and help regulate blood sugar levels. If the taste isn't to your liking, don't despair - you can add apple cider vinegar toyour favourite salad or use it as a marinade for meat or vegetables.

If you're new to this natural wonder, try, for example, 1 teaspoon a day and gradually increase the dose. Apple cider vinegar should never be drunk undiluted, as the acetic acid can cause irritation to the mucous membranes. Do you drink apple cider vinegar regularly? Also think about protecting your tooth enamel - drink the beverage through a straw so that the vinegar has as little contact with your teeth as possible.

Homemade apple cider vinegar.

Have a surplus of apples at home and looking for a way to use them up? Try making homemade apple cider vinegar - simple, natural and full of beneficial ingredients. All you need are a few basic ingredients, a little time and patience. How to do it?

What will you need?

• 6-8 apples (ideally organic)
• 2 tablespoons of sugar
• 1 litre of water (preferably filtered or boiled)
• Large glass (for example 2 litres)
• Cloth or cloth to cover
• Rubber band

How to make it?

Wash the apples, cut them into smaller pieces or grate them. You can also use apple peels or trimmings from another recipe. In a glass, dissolve the sugar in 1 litre of water and add the chopped apples. Cover the mixture with a cloth napkin, secure with a rubber band and place in a warm, dark place.

Leave to ferment for 2-3 weeks, during which time check that the apples are not exposed to air. Then strain the mixture, return the liquid to the jar, cover again and leave to ferment for a further 3-4 weeks until the vinegar has acquired the desired sour taste. Transfer the finished vinegar into clean bottles, seal tightly and refrigerate. Homemade apple cider vinegar will keep for several months.

Conclusion

Apple cider vinegar is a natural helper that has been with us for centuries. Nowadays, it is very popular thanks to scientific studies that confirm its positive effects. It can serve you well whether you are trying to lose weight, improve your digestion, or support your gut flora. The key to its effectiveness is its natural form - unpasteurized, unfiltered and full of live cultures. Although it has many benefits, it is important to use it based on the recommendeddosage and procedures to avoid adverse effects.

However, remember that no miracle product can replace a balanced diet and healthy lifestyle. Apple cider vinegar is a valuable supplement that can be part of your daily regimen - whether you choose to buy it or prepare it at home.