You may have heard that adding apple cider vinegar to your daily diet can help you lose weight and body fat. Apple cider vinegar is a cherished natural remedy with a lot of health benefits. In addition, scientific studies, as well as practical experiences, show that adding apple cider vinegar (ACV) to your diet can boost your weight loss efforts.
Apple cider vinegar is one of those substances that target the weight gain problem holistically, and it provides you with a long-term weight loss solution.
This article will help you understand how apple cider vinegar works to encourage weight loss and how to use ACV as part of your daily diet to lose weight and to improve your health.
In this article, I am going to look at what the research says about the connection between apple cider vinegar and weight loss.
Can Apple Cider Vinegar Help You Lose Weight?
The most interesting study on how apple cider vinegar helps with weight loss was published in 2009 in the Bioscience, Biotechnology and Biochemistry journal.
The study found that adding 2 tbsp. of vinegar (such as apple cider vinegar) to your diet for just three months can cause significant weight loss. According to the study, apple cider vinegar can also help you lose abdominal fat (belly fat), reduce waist circumference, and decrease blood triglycerides.
The bottom line is that you just need to consume 2 tbsp. of apple cider vinegar in your diet to help you lose weight and body fat.
How Does Apple Cider Vinegar Make You Lose Weight?
Apple cider vinegar is made from crushed apples, then distilled and fermented. The result is a liquid that is high in acetic acid.
Apple cider vinegar taps into several physiological mechanisms that support healthy weight loss:
1. Apple cider vinegar (ACV) acts as an appetite suppressor
Apple cider vinegar makes you eat less by producing a feeling of satiety sooner.
One research that proved that empirically was a 2005 study published in the European Journal of Clinical Nutrition. Subjects who ate bread with vinegar felt significantly fuller than their counterparts who were fed only bread. The more acetic acid (the primary constituent of vinegar) the participants ingested, the fuller they were.
2. Apple cider vinegar (ACV) controls blood sugar levels to help suppress appetite
Apple cider vinegar prevents uncontrollable sugar spikes and crashes that make you want to nibble between meals. When your blood sugar is stable, it’s much easier to stick to your diet and eat only when your body needs it.
The previously mentioned study also measured blood sugar levels in the vinegar-fed and control group. Participants who were given ACV had significantly lower post-meal blood glucose levels (there was no spike that usually follows a meal high in carbohydrates). Furthermore, those who consumed a higher dose of vinegar, benefited from the effect even 90 minutes after eating. For more information, please read my article on how to use apple cider vinegar for diabetes.
You can get more information on how to naturally control blood sugar in my articles about the best foods to control diabetes, and 7 effective steps to prevent diabetes.
3. Apple cider vinegar (ACV) prevents fat accumulation
Apple cider vinegar stimulates your metabolism and makes you burn fat faster. It contains a lot of organic acids and enzymes that speed up your metabolism and increase the rate at which body fat is burnt.
There aren’t many human studies that would support this explanation. A Japanese study published in 2009 was observing the effects of acetic acid on rats that were fed a diet high in fats. The scientist concluded that the consumption of acetic acid (which is found in ACV) suppressed fat accumulation. ACV can also help you to reduce cholesterol.
4. Apple cider vinegar (ACV) has an impact on insulin secretion to reduce fat storage
Insulin affects fat storage. This hormone is closely linked to blood sugar levels and its secretion is disturbed in people suffering from type 2 diabetes. Scientists suggested that ACV might work in a similar way to some diabetic drugs and could have a potential in controlling diabetes. If you suffer from type 2 diabetes, make sure to consume these foods and these spices.
5. Apple cider vinegar (ACV) detoxifies the body and improves digestion
When our body gets rid of toxins, all the processes (including digestion and metabolism) become more efficient. ACV flushes the body and helps it use the nutrients from food in the best way possible. It is high in insoluble fiber that absorb toxins and improve bowel movement. You can find extremely detailed information on how to detox your body with ACV in my post on how to make ACV detox drinks.
What Type of Apple Cider Vinegar Should You Use for Losing Weight?
When using apple cider vinegar for weight loss, and to get the most health benefits, it’s important to get ACV that hasn’t been processed and is still in its “raw” form.
Use raw unprocessed apple cider vinegar to promote weight and fat loss
Raw unprocessed apple cider vinegar still contains the “mother” which is the cloudy bits that should be floating around the liquid, and retains many of the health benefits of ACV.
Use organic apple cider vinegar in your diet
Since apples are heavily sprayed with pesticides (apples were at the top of the list of the fruits and veggies with the most pesticides) you need to buy raw, unprocessed, unfiltered and organic apple cider vinegar to enjoy the full health benefits. You can also easily make your own ACV at home.
You can buy any brand of ACV to increase fat burning
Any brand of ACV that is unpasteurized, unfiltered and organic can be used for weight loss.
One of the most well-known organic ACV brands is Bragg which can be purchased online, in many supermarkets and health food stores. You don’t need to worry that the ACV is not pasteurized since the high acidity level is high enough to kill bacteria such as E.coli. But just remember that many doctors recommend pregnant women to avoid consuming any unpasteurized foods to reduce the risk of foodborne illness that could potentially harm the baby.
How to Take Apple Cider Vinegar To Lose Weight
According to the study about using the apple cider vinegar diet to lose weight and body fat, you should:
- According to the research on apple cider vinegar and weight loss, you should consume a daily amount of 2tablespoons of vinegar mixed with a cup of water to increase fat loss and weight loss.
If you are not used to the taste and effects of apple cider vinegar, you might want to include it into your diet gradually.
Apple cider vinegar is very acidic, so you need to dilute it to protect your teeth, throat and the lining of your stomach. Don’t drink undiluted ACV as it can do more harm than good. You can also drink the apple cider vinegar water with a straw to protect your tooth enamel.
Do You Need to Add Honey to the Apple Cider Vinegar Weight Loss Water?
Some find the taste of vinegar difficult to stomach. To improve the flavor of the ACV weight loss drink, you can add a bit of honey to your vinegar serving.
The combination of honey and ACV has many health benefits which you can read about in my article about the 16 health benefits of apple cider vinegar and honey, or you can drink it with your tea. Wait for the tea to cool a bit before adding the ACV and honey and drink. You can also have vinegar with your meal.
How to Use Apple Cider Vinegar in Your Diet to Lose Weight and Body Fat
Here are a few tips on how to include apple cider vinegar in your diet to promote weight loss:
Apple cider vinegar goes very well with some soups, especially in long-simmered bean soups or rich meat-based soups. Just remember to add the ACV to the soup once it has cooled down to prevent nutrient loss due to high heat.
You can also use ACV as a refreshing salad dressing with olive oil.
You can also use ACV for pickling vegetables, or you can simply mix it with water or herbal tea and drink it.
You can get more ideas for ACV drinks in my article on how to make apple cider vinegar detox drinks.
When and How Often Do You Need to Drink Apple Cider Vinegar Water for Weight Loss?
To kick start the metabolism and influence the feeling of fullness, some believe that it’s best to drink apple cider vinegar water about an hour before your meal to improve digestion and help you lose more weight.
Some also suggest drinking apple cider vinegar water first thing in the morning, on an empty stomach, to boost the metabolism. However some people don’t like drinking ACV on an empty stomach, and others prefer to drink it after eating.
Whatever is suitable for you, you can consume it 2 – 3 times a day but don’t exceed the recommended amount of about 2 tablespoons per day. If you feel any burning sensation in your stomach or nausea, you can reduce the amount of ACV or try not to drink it on an empty stomach.
Some people also recommend taking a break every now and then from consuming ACV to give your body a break so they take a week or two off after every few months.
Does Apple Cider Vinegar Consumption for Weight Loss Has Side Effects?
Apple cider vinegar is generally safe to consume. However, as with all natural remedies and traditional treatments, there are some precautions you should take.
What is the maximum amount of ACV consumption?
Consumption of too much ACV can cause low potassium levels and may lead to osteoporosis. However, this was reported in a woman who was drinking around 8 oz. apple cider vinegar a day for several years. The amounts that are recommended in this article (1-3 tablespoons of apple cider vinegar a day diluted in water) are safe for general consumption.
Can you drink ACV by itself?
You should always dilute apple cider vinegar. It is very acidic and can burn the tissues in your mouth and throat so always dilute the ACV with water. As I mentioned previously, acidic foods such as ACV can weaken tooth enamel. To prevent this happening, rinse your mouth with a glass of water after drinking a glass of diluted ACV or drink it with a straw. It’s also a good idea to avoid brushing your teeth immediately after you drink the apple cider vinegar weight loss water.
Does Consumption of ACV interfere with medications?
Apple cider vinegar can interact with other medications like diuretics, laxatives, heart, and diabetes medication. If you regularly take medication, consult with your doctor before starting the apple cider vinegar diet.
Why Apple Cider Vinegar (ACV) Is the Best Type of Vinegar for Losing Weight and Fat
Apple cider vinegar is seen as a superior choice due to its all-encompassing health benefits. It cleanses the body and it also has anti-microbial properties. Not only does ACV help with weight loss, it also has a positive effect on some other conditions.
ACV can help with diabetes, high blood pressure, heart health, high cholesterol, free radical damage, digestion, acid reflux, and it’s even useful for treating kidney stones.
You can find more detailed information on how to improve your health with ACV in my articles about the 11 ways ACV can revolutionize your health and in my popular article on how to use ACV for great health.
What To Expect When Taking Apple Cider Vinegar (ACV) For Weight and Fat Loss?
How much time it takes to lose weight with the apple cider vinegar diet
The apple cider vinegar diet will not provide you with a quick weight loss results. You’ll lose weight and fat gradually and not overnight. Don’t be impatient and allow it some time. Sometimes losing just one pound a month and not re-gaining it afterwards, can be the real success.
How to increase fat and weight loss with the apple cider vinegar diet
How fast you’ll lose weight depends on other factors as well, such as your exercise, nutrition, stress and genetic factors. For best and fastest weight loss effects, you need to combine the consumption of the apple cider vinegar water with other techniques for losing weight, so the function of vinegar gets supported with lifestyle changes.
Here a few more articles that you may want to read to learn about effective weight loss techniques:
How To Speed Up Your Weight Loss With The Apple Cider Vinegar (ACV) Diet
There are ways to make your apple cider vinegar diet work faster:
First, avoid unhealthy fats, processed foods, and don’t indulge in fast food. You should also avoid these 10 fake foods and also make sure that your food doesn’t contain these ingredients.
One more thing that you can do is add coconut oil to your diet – I’ve already mentioned it in another article on how to use coconut oil to lose weight.
The following things will help you lose weight faster:
- Eat foods rich in potassium. This mineral reduces your stress levels and lowers blood pressure. Good sources are bananas, sweet potatoes, avocados and spinach.
- Reduce your sugar intake, especially refined sugars.
I wrote other related articles about the health benefits of apple cider vinegar and on how to lose weight faster:
1. How to Make Apple Cider Vinegar Detox Drinks
2. 16 Amazing Health Benefits of Apple Cider Vinegar and Honey
3. Weight Loss Study: Triple Fat Loss With One Teaspoon of this Spice
Using apple cider vinegar is one of the 70 habits featured in my e-book .
- J Agric Food Chem. 2009 Jul 8;57(13):5982-6. doi: 10.1021/jf900470c.
- American Diabetes Association– Diabetes Care 2814-2815
- Eur J Clin Nutr. 2005 Sep;59(9):983-8.
- American Diabetes Association–Diabetes Care 281-282
- Bioscience, Biotechnology, and Biochemistry– Vinegar Intake Reduces Body Weight, Body Fat Mass, and Serum Triglyceride Levels in Obese
How To Use Apple Cider Vinegar (ACV) For Weight Loss (Evidence Based) was last modified: by Jenny Hills, Medical Writer and Researcher