Apple Cider Vinegar and Weight LossIncluding vinegars, such as apple cider vinegar, in your meal may help lower the glycemic index of the meal and increase feelings of fullness, according to a study published in the European Journal of Clinical Nutrition in 2005. Another study, done on mice and published in the Journal of the Egyptian Public Health Association in 2001, found that consuming apple cider vinegar daily may help limit weight gain. However, it also caused problems with the animals' digestive systems. Further research is necessary to verify that any weight loss benefit or digestive issues occur in people.
Regardless of what some fad diets recommend, you shouldn't drink apple cider vinegar straight, as it's too acidic and could cause damage to your teeth, stomach and throat. Instead, include it as part of your diet. Make a vinaigrette with honey and olive oil to dress your salads or include it in marinades. Use vinegar to turn milk into a buttermilk substitute for use in recipes or make homemade refrigerator pickles. Add a splash to soups to give them an extra zing of flavor.
Cinnamon and Weight LossWhile the results are still preliminary and conflicting, a review article published in the Journal of Diabetes Science and Technology in 2010 notes that cinnamon may help people with their weight by slowing down the emptying of the stomach and increasing the amount of lean body mass, or muscle. Muscle burns more calories than fat, and slower emptying of the stomach can make you feel full longer, both of which may help with weight loss. A study published in the European Journal of Nutrition in 2015 notes that a mix of kanuka honey, magnesium, chromium and cinnamon helped people to lose a small amount of weight and lower their cholesterol compared to people who ate the honey alone. It's not clear, however, whether it was the cinnamon, the minerals or the combination that produced these beneficial effects, so further research is necessary to verify the potential weight-loss benefits of cinnamon.
You can add cinnamon to hot drinks, hot breakfast cereals, curries and bean dishes. It works well in pork recipes, sweet potatoes, winter squashes, fruits, baked goods and puddings. An added benefit is that when you use cinnamon, it helps enhance the sweet taste of foods so you can use less sugar, potentially helping you reduce your sugar intake and your calorie consumption for the day.