The Apple Cider Vinegar Diet

Duration: 10 minutes
The Apple Cider Vinegar Diet

Fresh starts are great for your mind and body, and for a lot of people, embracing a new diet plan can be a great way to implement a healthier lifestyle. However, while some diets can be useful in the short term for weight loss, at OSU, we do not believe in following fad food trends.

Based upon our rich Japanese roots, we stand against the rise and reliance on quick fixes, instead promoting the small and sustainable changes to routines that are a key part of achieving holistic wellness. In this article, we discuss if apple cider vinegar can be used as a weight management aid, and what we can learn from its rich historical ties to Japanese healthy eating culture.

What Is The OSU Apple Cider Vinegar Approach?

The OSU ACV approach is about making small, healthy changes to what you choose to eat rather than demanding a complete overhaul. According to the NHS, making small changes is said to be the healthiest and most achievable way to lose weight in the long term. Small changes can add up to make a big overall difference to your diet.[1] This can be put into practise by adding a little bit of OSU apple cider vinegar to your (hopefully already sensible) eating regime. In the morning, instead of coffee, have our tasty and energising OSU Mediterranean Refresher drink to provide a natural pick me up without the inevitable energy dip. For lunch, swap your high saturated fat salad dressing for our healthy yet delicious OSU apple cider vinegar infused salad dressing. For dinner, reduce down your salt intake by opting for our OSU honey glazed chicken instead of a processed takeaway.

This ‘approach’ is different to other famous diets you may have heard of. Other diets like the Paleo diet, 5:2 diet and New Atkins diet promote quick weight loss & food alienation without adequate substitutes[2]. However, OSU promotes the opposite; long-term, sustainable changes rather than short lived fixes.

Why Apple Cider Vinegar?

Apple cider vinegar has been shown to accelerate the body’s metabolism by its claimed ability to break down and derive nutrients from fats in the digestive system. On top of this, both apple cider vinegar and raw apples contain the fibre ‘pectin’. Evidence suggests that fibres like pectin can increase a person’s sense of fullness and satiety after eating.[3]

Going deeper, it is important to understand the rich history that apple cider vinegar has in Japanese cultures and why we embrace introducing it into your diet. Vinegar, known as o-su in Japanese, has long been an important ingredient in Japanese cuisine. It is the condiment that gives the rice in sushi its sharp flavour.[4]

The practice of drinking vinegar dates all the way back to 1200 BC; Japanese warriors truly believed the vinegar drink boosted their energy and helped keep them in extremely good health, so they drank it regularly. The true masters of drinking vinegar are, and have always been, in Okinawa – the southernmost prefecture of Japan. It is often said that the Okinawan family tradition of special drinking vinegar recipes handed down within the family over the centuries is why the residents of Okinawa live longer than most people.[5]

Japanese Healthy Eating Traditions

A study done by the British Medical Journal in 2016, discovered that those who adopted and stuck to the Japanese dietary guidelines (which is a diet high in vinegar, grains, vegetables, with moderate amounts of animal products and soy but minimal fruit and dairy based foods) had a lower/reduced risk of dying early and dying from heart disease and stroke. As the traditional Japanese diet is high in vinegar, soy and fish, this may also play a significant role in this lower risk of cardiovascular disease. The Japanese also have the lowest rates of obesity amongst men and women as well as the longest life expectancy.[6]

Traditionally, the Japanese have an extremely healthy attitude to food and eating. The Japanese saying “hara hachi bu”, means to eat until you are 80% full, and is taught to children from a young age. On top of this, they way food is served in Japanese cultures is key. Rather than having one large plate, they eat from a small bowl and a few different dishes. E.g. One bowl of rice, a bowl of miso, some fish or meat and a few vegetable dishes. In Japanese traditions, the idea of ‘flexible restraint’ is highly adopted. This means, when it comes to treats and snacks, enjoy them from time to time but in smaller portions.[7]

Why The OSU Apple Cider Vinegar Approach Is For You?

Bored of restrictive diets? Studies suggest that will power in maintaining new healthy practices is highest when the changes are both something that we enjoy, as well as, provide positive results. Our dietary approach to incorporating apple cider vinegar, avoids exclusion and constraint, focussing instead on the little ingredient swaps or additions to your favourite staple meals. Interested in seeing what apple cider vinegar can do for you? Try OSU Apple Cider Vinegar today, and see if it can help you on your journey towards achieving healthy weight management!

However taking a healthy approach to food is more than just what you eat, and as a closing thought, how can you take inspiration from the Japanese traditions outlined? Are there ways you can try experimenting with plating to help with portion control? How can you make your meals more conscious occasions and listen more actively to your gut to determine when you're reaching fullness? Let us know what your take is by messaging us on Instagram, Facebook or Twitter.

References

  1. https://www.bmj.com/content/352/bmj.i1209
  2. https://www.bbcgoodfood.com/howto/guide/why-japanese-diet-so-healthy
  3. https://www.nhs.uk/live-well/eat-well/healthy-food-swaps/
  4. https://www.nhs.uk/live-well/healthy-weight/top-diets-review/
  5. https://www.healthline.com/nutrition/apple-cider-vinegar-weight-loss#section3
  6. https://web-japan.org/trends/lifestyle/lif050125.html
  7. https://www.plumdeluxe.com/japanese-healthy-living

Apple Cider Vinegar & Apple Juice
Apple Cider Vinegar & Apple Juice
500ml £6.99

Regular price
We use 200 years of Japanese craft to blend 100% natural apple juice with apple cider vinegar for a smoother taste. Our apple cider vinegar is always raw, unpasteurised and with the Mother.
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Concentrated Apple Juice (56%), Apple Cider Vinegar (44%), All Natural!

Typical Values per 100g- Energy: 774 kJ/182 kcals, Fat: <0.5g, of which Saturates: 0.1g, Carbohydrates: 39.9g, of which Sugars: 36.4g, Fibre: 0.6, Protein: <0.5g, Salt: <0.01g

Make like the Japanese and drink in the traditional fashion through diluting 1 part (20ml) OSU with 9 parts of still, sparkling or hot water. New to drinking apple cider vinegar? Why not try one of our fruity drinks recipes to acclimatise you to the taste?

We believe OSU should be every foodie's kitchen staple! Need inspiration for how to add plant based flavour to your salad dressings, marinades and dips? Experiment with our quick and easy recipes for mid week meals.

Want more advice on the best times and methods to consume apple cider vinegar? We've assembled best practice in a series of articles and have answered your questions in our FAQs.