in today's video we are going to be talking about apple cider vinegar and how it can be beneficial
for weight loss now before you click away thinking that i'm trying to sell you some miracle cure
hear me out is apple cider vinegar a cure-all
no of course not but it does have some beneficial properties which can enhance your results and
these results are backed up by clinical trials which i will be referencing throughout this video
so in today's video i'm going to be telling you why apple cider vinegar can be beneficial
for weight loss and how to implement it into your routine for best results
hey guys welcome back to my channel if you're new here my name is kait i'm a health coach and
i post videos on a high fat nutrient dense way of eating if you like this video please give it
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today is apple cider vinegar and weight loss and look i know there are a million and one
weight loss hacks out there everything from fat burning pills and detox teas to tricks
such as eating food on smaller plates and some of these might work to varying degrees
but others are complete nonsense so where does apple cider vinegar fall the truth is is that
apple cider vinegar can be effective for weight loss and the evidence is there to back it up
and incorporating it into your routine could not be easier so in today's video we're going to be
talking about why it is beneficial for weight loss and make sure to stick around until the
end because i will be telling you how you can add it into your routine for the best results
why it works so apple cider vinegar is made from fermented apple juice and you might automatically
think that that would mean it's high in sugar but it's not the fermentation process breaks down the
sugar so there's next to none left by the time apple cider vinegar is created now there are a
few reasons why apple cider vinegar can help to support weight loss but the big one that we're
going to focus on today is that it can help you to keep your blood sugar stable which is absolutely
key for weight loss and absolutely key for overall health in general when our blood sugar spikes and
crashes we experience cravings specifically for sugar when our blood sugar is stable
we do not have these cravings and of course when we have cravings and cravings for sugar especially
this can lead us to make unhealthy choices but like i said this isn't even the main reason why
apple cider vinegar is beneficial for weight loss when you take apple cider vinegar before
a meal it actually helps the cells in your body absorb glucose better so instead of having a big
spike in your blood sugar that requires a lot of insulin the spike is less significant and less
insulin is needed one study had participants take one and a half tablespoons of apple cider vinegar
two minutes before a high carb meal that included a bagel and orange juice
they found that the group that consumed the apple cider vinegar were up to 34 percent
more insulin sensitive an hour after eating compared to the group that consumed the placebo
this meant that their blood sugar was lower and more stable so beyond helping with cravings this
is why having less blood sugar spikes is ideal for weight loss it all comes down to insulin
insulin is known as the fat storage hormone because when insulin is elevated our bodies are
in fat storage mode this is because high insulin means that there's excess sugar in the blood ready
for our bodies to use for energy and because our body thinks we have this energy readily available
we do not need to burn stored body fat so the less insulin that is needed to process a meal
this means that your body can get back to burning fat faster and because apple cider vinegar helps
to control blood sugar it can help to reverse insulin resistance and type 2 diabetes as well
one study had diabetics take two tablespoons of apple cider vinegar before bed and this lowered
their fasting blood sugar when they woke up by four percent now before we get into how you can
use apple cider vinegar to enhance your weight loss results i'm going to take a quick moment
to tell you about today's sponsor squarespace i put out two videos every week here on youtube
these are free videos that you guys can watch and learn from and it's thanks to companies like
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forward slash health coach kait to start your free trial and when you love it and decide to
launch use code health coach kait to save 10 off your first order thank you again to squarespace
for sponsoring this video how to use it so how can you use apple cider vinegar when is the best
time to take it all you have to do is drink one tablespoon of apple cider vinegar diluted in water
one two even up to 30 minutes before you eat and i want to highlight that it's important to dilute
it in water otherwise it can damage your teeth some people also like to drink it through a straw
now when to take it so some people will take it before every meal and some people only meals that
are higher in carbohydrates because those are the macronutrients that spike blood sugar and
insulin the most you can also have it with your meal so for example if you're having a salad or
even just a salad to start you can make a salad dressing with apple cider vinegar or any vinegar
for that matter all vinegar actually does have the same effect but i just recommend apple cider
vinegar because it's easier to drink but yeah like i said you can make it into a salad dressing
or yeah use it in cooking another way it does have a bigger impact when you take it before you eat
but taking it with your meal can help as well now another question that i'm frequently asked is can
you use apple cider vinegar capsules or gummies instead and from what i've seen these do not have
the same effect at all some even have added sugar which completely takes away from the benefits
now before i wrap up i just want to reiterate that apple cider vinegar is not a miracle cure
you can't keep eating in the way that made you gain weight and just add apple cider vinegar
and expect that to work on its own yes it can help of course but it's not going to be enough
it has to be combined with proper diet and i don't mean a crash diet that's restrictive
i mean a sustainable change to the food you're eating that you can sustain and that will lead
to long-lasting results if you guys would like more info on the diet i recommend that doesn't
involve tracking calories or macros that i use with my clients i will link a video up above
that you can check out afterwards but anyways guys that's all i have for you today let me
know in the comment section down below if you've used apple cider vinegar in the past or currently
and if you found it to be beneficial for weight loss let me know down below i love
chatting with you guys and i try to answer all of your questions at least the ones that are posted
within a couple of hours of me posting the video i try to answer as many of those as i can and then
try to answer some other ones here and there but if you post right away it's pretty likely i will
answer you and yeah your comments really help to support my channel to support the videos so
i appreciate them and before you leave don't forget to check out today's sponsor squarespace
the link will be in the description box down below if you did enjoy this video you might also
enjoy my video on 10 steps you can take to reverse insulin resistance i will link it here if you want
to catch up on my most recent upload you can find it here and if you want to check out my keto diet
and carnivore diet coaching programs you can find this here thanks guys i'll see you next time bye