If you have heard about the keto diet, you have probably heard of apple cider vinegar and weight loss.
But do you know why apple cider vinegar does what it claims to do?
I drink ACV (short for apple cider vinegar) almost every day. I sometimes forget.
I am on the keto diet for about 2 years now and wanted to know why ACV claims to be a good weight loss tool and especially on the keto diet.
Not only did I find out why it is so beneficial but I even know how to make my own home made ACV.
I really, and I do mean really do not like the taste of ACV but I still drink it instead of taking the pills, which are to expensive in my book.
How is Apple cider vinegar made?
If you are like me and love growing or making your own stuff, you will like the simple process that it takes to make the ACV.
I have to be honest in saying that I have not made my own ACV yet, due to the lack of apples in my house (keto of course) and other excuses, but legend has it that the home made version taste results are far better from the store bought ones.
While you can buy apples and do this process, Iv’e seen people storing the peels and the leftover cores in the freezer until they have enough to make the AVC.
If you did have them in the freezer, thaw them in a microwave, do not cook.
Wash your hands and the container with soap and water before handling with anything that is going into the glass container.
In a glass gallon container fill with about 1 third cut and semi mashed apples. Fill in about 2/3 of water, leave some space on top and pour in about 1 to 2 cups of sugar. Stir the contents and cover with a breathable cloth or towel and secure it with twine, rubber band or something else to keep the towel in place.
Place the container in a room temperature area and let sit there. The fermenting process will then take place.
The first time you make ACV remove cover about every 2 or 3 days to push the apples down. No need to stir. Just try to avoid apples sticking out of the water. When they stick out of the water too long it will create mold and you will have to discard and start all over again.
The first time when you make your own ACV it will not have the “mother”. What is the mother? It is a live symbiotic culture of bacteria and yeast. After the first batch there will be a crust, that is the “mother”.
You will know when the ACV is ready after about a month or so. You can smell it and see if it smells like vinegar, if not put away a couple more days.
When your first batch is ready remove the cover, and remove the (crust) mother. Strain (not filter) the liquid into another jar that you can then store in the fridge or somewhere else in the kitchen. It can be left out and do not need to go into the fridge.
When you are ready to make another batch, repeat the process but add way less sugar, like 2 or 3 table spoons full with the water ans apples, stir and place the “mother” on top to begin the process over again.
ACV and keto, what are the benefits?
Drinking ACV without being on a keto diet is also helpful. According to Thomas Delauer a study was done with 3 groups of people all not on the keto diet. They ate normal foods with carbs in them and drank the ACV. In all 3 groups it showed that their blood sugar levels had dropped.
Why is this important? less high level blood sugar, less need for insulin by the body + less fat storage.
The list of benefits is very long and not only for overall health and weight loss but it can also help with acne and hair problems.
ACV does not have many nutrients at all. It is the Acedic Acid that works its magic on the body.
- lowers blood sugar
- encourages growth of healthy gut bacteria
- weight loss
- lowers cholesterol
- speeds up digestion ( activates enzymes within the body)
- controls pathogens ( prevent overgrowth of certain microbes/bacteria in the wrong places)
- helps the absorption of minerals ( calcium, iron, magnesium and vitamins)
- decrease gas, bloating and even indigestion
- decrease in acid re flux (helps the stomach valve close)
- helps release bile
- helps with breakdown of protein
- lower cholesterol
- helps immune system (helps simulate the white blood cells to fight infections)
Another research I did is from the Dr. Darren Schmidt. According to his research in why ACV is so beneficial on keto is because AVC accelerates the production of ketone bodies.
ACV is 5% to 6% acetic acid. 2 molecules of acetic acid is called diacetic acid which in other terms is a ketone body. So ACV is essentially creating ketones in your body which gives you the same benefits of the keto diet.
But Dr, Darren Schmidt does warn people that have a yeast problem when taking ACV, because ACV can make it worse. On his YouTube channel you can find an ” anti fungal diet” you can follow to get rid of the yeast infection.
Why does ACV help with weight loss?
Apple cider vinegar suppresses fat storage by making insulin more sensitive and reduces insulin resistance which ultimately reduces insulin. What is the purpose of insulin again? Insulin stores body fat for future use. So insulin is a fat storing hormone. Less insulin equals less fat storage. As simple as that.
Now do not think that you can eat what ever you want and drink ACV and still lose weight, that is not how it works. It just boosts your weight loss when you are already on a diet and trying to lose weight.
A quick cocktail recipe to help you with your weight loss.
This recipe was created by Thomas Delauer.
- 16 oz. water
- 2 tbsp ACV
- 2 tbsp lemon juice
- 1 tsp ground ginger
- 1/4/ teaspoon cinnamon
- a dash cayenne pepper.
You might think why drink ACV that is already so acidic with lemon or lime juice right?
The benefits from these two mixed together are also great.
This drink has vitamin C which is great for the liver which in turn increases glutathione ( an antioxidant in the liver) which is used by the mitochondria (creates energy within the cells). So vitamin C basically protect the liver from damage.
Decrease oxalates that produces kidney stones.
Has anti inflammatory properties.
Cinnamon also lowers blood sugar, has anti-inflammatory properties ans is loaded with Antioxidants.
The cayenne pepper gives your metabolism a boost, which in turn makes you burn more calories.
As you can see ACV with lemon/lime on a keto diet has massive health benefits.
I do have to say that not every diet, every drink, every lifestyle is going to be the one for you. For example, I can not drink coffee. My hearth rate goes way up and I feel nausea.
So when you try any diet, drink or any other weight loss method be sure to take it one step at a time and listen to your body.
Something that is very helpful for one maybe hurtful for the other.
Although I do think that keto is the way to go, or at least very low carb.
I hope you have enjoyed this article, and if there are any concerns and or questions feel free to leave them in the comment section.