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Apple cider vinegar is made from fermented apples and has been linked to weight loss for several years. The vinegar can be extremely harmful unless taken in the correct way. One expert has shared the best way to add the popular tonic into your diet.
Speaking to Express.co.uk, Dr Debroah Lee, Dr Fox Online Pharmacy, explained that the most important thing about taking apple cider vinegar, is to take it safely.
She said: “ACV is after all an acid – acetic acid – and acids are corrosive substances which damage surfaces.
“When you swallow ACV – your gastrointestinal tract is the surface which could become corroded. Blisters, ulcers, and erosions in the gut could potentially even lead to perforations, which can be fatal.
“This would be extremely rare, but always take medicines carefully and follow the recommended instructions.”
The expert explained some top tips when it comes to incorporating apple cider vinegar into your diet, including always diluting it in water.
Dr Deborah Lee said: “Always dilute the apple cider vinegar – one part ACV to 10 parts of water. Never drink it neat.
“Undiluted acid could erode your oesophagus (throat), cause painful ulcers, and result in bleeding. When these heal, scar tissue can form at the base of the oesophagus which can lead to problems with swallowing and regurgitation of food.”
Those taking the health tonic should also be mindful of how much they are consuming.
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The expert added: “There is no official agreement on the optimal dose for apple cider vinegar. 15 ml (1 tablespoon) mixed with 100 ml of water is currently advised, taken once a day.
“In one medical weight loss study, 30 ml of ACVC was mixed with 200 ml of water, and this was divided in half to be taken morning and night immediately after a meal.
“Don’t exceed the above doses. It may be tempting to swig it down, but there is no medical information on safety at higher doses and no evidence the effects will be any greater.”
Dr Deborah Lee explained that if weight loss is your goal, taking it twice a day could be beneficial.
She said: “It’s usually advisable to take apple cider vinegar 20 minutes before a meal.
“This is because it can reduce your appetite, and because it delays gastric emptying, it helps you feel fuller for longer.
“Taking it before a meal means it has the best chance to produce these effects, and help you lose weight.”
When taken before a carb heavy meal that contains a lot of pasta or potato, the vinegar can slow the rate of the stomach emptying as well as preventing large sugar spikes.
This will also help you feel fuller which will in time help you to consume smaller meals that consist of less calories.
Drinking small amounts of diluted vinegar can help target harmful visceral fat, also known as belly fat.
Drinking apple cider vinegar at night may also help lower blood sugar but if weight loss is your aim, experts suggest drinking throughout the day.
Some evidence suggests that drinking small amounts of apple cider vinegar before bed may help lower morning blood sugars but in terms of weight loss Healthline recommends drinking it before meals.
Consuming apple cider vinegar every day may help weight loss but should be taken against a healthy diet and regular exercise.
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