How To Consume Apple Cider Vinegar For Weight Loss

The ancient Egyptians used apple cider vinegar for weight loss. This traditional natural remedy is made from fermented apple juice (1). It increases satiety and insulin sensitivity and helps improve digestion and bowel movement. There is also evidence that it lowers cholesterol and blood pressure (2), (3). This article will help you learn how apple cider vinegar can help you lose weight, ways to use it, and other beneficial effects of drinking apple cider vinegar. Let’s get started.

Did You Know?

Apple cider vinegar is made up of 94% water and 5% acetic acid with 1% carbohydrate, protein, and fat.

How Apple Cider Vinegar Aids Weight Loss

It is scientifically proven that apple cider vinegar (ACV) aids weight loss

. It not only increases satiety and insulin sensitivity but also improves digestion and bowel movement. Here are the reasons we recommend you try apple cider vinegar for losing weight:

• Low In Calories

Apple cider vinegar is low in calories. One teaspoon of apple cider vinegar contains only 1 calorie (4). Hence, you will not be at the risk of adding too many calories to your diet. The fewer calories you consume, the less likely your body is to store the extra calories as fat.

• Lowers Serum Lipid Levels

Scientists designed an experiment to document the effects of ACV on total cholesterol, serum triglyceride, lipid peroxidation, and antioxidant levels. They found that mice supplemented with ACV had developed better immunity, lower serum lipid levels, increased antioxidant levels, and inhibited lipid peroxidation (5).

All the parameters used in this study are directly or indirectly related to weight loss and indicate that drinking apple cider vinegar can help improve your overall health.

• Increases Satiety And Lowers Blood Sugar

In another study, scientists fed a group of laboratory rats with apple cider vinegar and found that they lost weight and had decreased food intake. They also showed a decrease in serum glucose and bad cholesterol and an increase in HDL cholesterol levels (6).

• Reduces Obesity-Induced Oxidative Stress

Obesity causes oxidative stress, which may lead to inflammation. A study found that apple cider vinegar could help reduce obesity-induced oxidative stress in lab animals. This reduces the risk of obesity-related diseases and protects the heart (7).

• Improves Insulin Sensitivity

Insulin is a hormone responsible for maintaining normal blood sugar levels (8). When enough insulin is not produced by the body or insulin does not get detected by cells, it leads to diabetes type 1 and type 2, respectively (9).

Type 2 diabetes is closely linked to genes, a sedentary lifestyle, and hormonal imbalance (10). Drinking apple cider vinegar for diabetes helps improve insulin sensitivity (11). This means your body cells will be able to uptake and regulate glucose effectively, thereby lowering blood sugar levels and reducing fat accumulation. However, there are many other layers to it if you are considering taking apple cider vinegar for diabetes. There are multiple ways by which you can include apple cider in your diet to garner its maximum benefits, such as with water, cinnamon, etc., However, if your diabetes level is high or keeps fluctuating, medical consultation is crucial.

• Helps Normalize High Blood Pressure

Bad food habits, such as consuming saturated fats, oily and greasy foods, high-sodium and sugar/sugary foods, and high stress levels can lead to high blood pressure. ACV has been used for ages to normalize high blood pressure (2).

Consuming two teaspoons of apple cider vinegar with two teaspoons of honey and a glass of warm water can help normalize blood pressure. When the blood pressure is normalized, your cardiovascular system will work better, all your cells will be able to get oxygen, and your stress levels will come down. This, in turn, may help you lose weight.

• Improves Gut Health And Bowel Movement

You will lose weight naturally if your digestive system works properly. ACV contains acetic acid and malic acid, which improve the gut microbe health and number, thereby improving digestion and bowel movement.

ACV may help reduce acid reflux, but more research is required to examine its effects (12). It has an acidic nature, which promotes alkalinity in the body and can help alleviate acidity-related problems. Apple cider vinegar also contains pectin, which is a water-soluble fiber that can improve gut microbiotaⁱ  A variety of microorganisms that are important for metabolism and the regulation of the immune system. and may reduce weight (13).

Devyn Beth, a blogger, spoke about her unintended weight loss after using apple cider vinegar in her personal blog. She said, “I do know that before starting my ACV regimen my waist measurement was 31 inches and now it is 28.5 inches (i).”

Apple cider vinegar has gained popularity in the US due to its efficacy in weight loss programs. This graph compares the apple cider vinegar market and adult obesity rates at or above 30 percent across states in the country since 2016.

Apple Cider Vinegar Market: States With Adult Obesity Rates

These are the scientific reasons you can safely use ACV to lose weight. But why use ACV for weight loss instead of any vinegar? Find out next.

Why Is ACV Better Than Any Other Vinegar?

The answer is relatively simple – ACV has a lot more health benefits when compared to other vinegars. It works almost like an antibacterial, with weight loss being just one of its perceived benefits.

It is particularly useful in fighting diabetes, improving heart health, and reducing high cholesterol. In addition to all these excellent benefits, it prevents free radical damage, which may prevent aging and reduce the risk of certain types of cancer. It can also assist in improving the efficiency of your digestive system and prevent any gastrointestinal problems.

But what is the right way to consume it? Here’s what you need to do.

What Is The Best Way To Consume Apple Cider Vinegar For Weight Loss?

The easiest way of consuming apple cider vinegar is to dilute it in water. But if you want to speed up the weight loss, drink apple cider vinegar with honey.

Ingredients

• 1 teaspoon apple cider vinegar
• 2 teaspoons honey
• 1 cup warm water

How To Prepare

Add ACV and honey to a glass of warm water. Mix well and drink.

Why This Works

Having apple cider vinegar with hot water and honey has the same effect as having honey and lemon with hot water. It is a great antioxidant and works as a detoxifier as well. For a healthy start to the day, look no further than this healthy drink.

As with most weight loss promoting agents, anything in excess can be harmful. Find out how much ACV you should take to lose weight.

What Is The Apple Cider Vinegar Dosage For Weight Loss?

You may take 1 teaspoon of apple cider vinegar per day. Also, make sure to dilute it with water/juice before drinking it. But that’s not the only way to consume apple cider vinegar. Here are a few apple cider vinegar recipes for fast weight loss.

5 Apple Cider Vinegar Recipes For Weight Loss

1. Apple Cider Vinegar And Cinnamon

Ingredients

• 1 teaspoon apple cider vinegar
• 1/2 teaspoon Ceylon cinnamon powder
• 1 cup water

How To Prepare

1. Add the cinnamon powder to water and boil it.
2. Let it cool. Add apple cider vinegar.
3. Stir well and drink.

Why This Works

Apple cider vinegar cannot be consumed raw because of its strong and unpleasant taste. Cinnamon adds a pleasant and sweet flavor to the drink. It also lowers blood sugar levels, reduces heart disease risk factors, and has a plethora of other impressive benefits that make it an irreplaceable part of anyone’s diet (14).

2. Apple Cider Vinegar And Fenugreek Seeds

Ingredients

• 1 teaspoon apple cider vinegar
• 2 teaspoons fenugreek seeds
• 1 cup water

How To Prepare

1. Soak the fenugreek seeds overnight in a cup of water.
2. In the morning, add apple cider vinegar to the fenugreek water.
3. Stir well and drink.

Why This Works

Fenugreek seeds boosted metabolism and enhanced insulin sensitivity in rat studies (15). Apple cider vinegar and fenugreek seeds make a great combination when it comes to losing weight. Moreover, the sweet-bitter taste of fenugreek seeds helps bring the acidic taste of the ACV a notch down.

3. Apple Cider Vinegar And Green Tea

Ingredients

• 1 teaspoon apple cider vinegar
• 1 teaspoon green tea leaves
• 1 teaspoon honey
• 1 cup water

How To Prepare

1. Heat the cup of water until it just starts to boil.
2. Remove the pot from the flame and add the green tea leaves. Close the lid and let it steep for 3 minutes.
3. Strain the tea into a cup and add apple cider vinegar.
4. Add a teaspoon of honey.
5. Stir well and drink.

Why This Works

Green tea is rich in antioxidants that provide nutrition and help reduce the toxin levels in the body. It also helps you relax and improves digestion and immunity (16). Apple cider vinegar with green tea and honey is the perfect recipe to suppress your appetite and lose weight.

Quick Tip

You can also add 1/4th cup of peeled and roughly chopped ginger and some mint leaves to this tea to enhance the taste.

4. Apple Cider Vinegar Salad Dressing

Ingredients

• 2 teaspoons apple cider vinegar
• 4 teaspoons extra virgin olive oil
• 1 teaspoon Dijon mustard
• ½ teaspoon lemon zest
• ¼ teaspoon freshly ground black pepper
• 1 tablespoon chopped fresh herbs
• Salt to taste

How To Prepare

1. Toss all the ingredients into a glass jar.
2. Shake it well.
3. Drizzle it all over a healthy and crunchy salad.

Why This Works

Salad dressing contains a lot of invisible calories in the form of sugar, salt, and mayonnaise. Try this light dressing, which is delicious, heart-friendly, and promotes fat burning. You can add it to chicken/vegetable/mushroom/tuna/egg salad or also use it as a marinade.

5. Apple Cider Vinegar Healthy Snack Smoothie

Ingredients

• 1 teaspoon apple cider vinegar
• 1/2 cup pomegranate
• 1 teaspoon chopped apricot
• A bunch of baby spinach

How To Prepare

1. Whiz all the ingredients.
2. Pour into a glass and drink it.

Why This Works

Fruits and veggies are excellent sources of vitamins, minerals, and good carbs that help reduce inflammation, boost immunity, and improve bowel movement (17). If you want to snack, snack healthy. Add ACV to your smoothie to accelerate weight loss.

Let’s now discuss one of the main characteristics of apple cider vinegar – its taste.

How Does Apple Cider Vinegar Taste?

Due to its acid content, ACV tastes sour and vinegary. It has a pungent odor, and one of the major stumbling blocks for people, initially, is the strong flavor of ACV. However, gradually, it will become a part of your healthy lifestyle, and you will drink it without blinking your eyes.

Apart from taking apple cider vinegar as a concentrated liquid, there are apple cider (ACV) pills available on the market. Should you take them? Find out in the next section.

Should You Take Apple Cider Vinegar Pills For Weight Loss?

Always consult a doctor or dietitian before ingesting any pills or supplements. Apple cider vinegar is an acquired taste, with a lot of people avoiding it and even giving it up altogether because they can’t take its strong flavor. Capsules provide an alternative as you get all the benefits of the vinegar without the pungent taste.

However, they can be quite deceptive with the amount of the vinegar included in them. Always ensure that you check the composition listed on the label.

Listed below are the other health benefits of consuming apple cider vinegar.

What Are The Health Benefits Of Apple Cider Vinegar?

• Prevents the growth of harmful bacteria like coli (18).
• Can help manage diabetes.
• May lower the risk of heart disease.
• Helps kill fungus on the toes.
• May help reduce acne.
• May help reduce warts.
• May help manage varicose veins (19).

What Are The Other Uses Of Apple Cider Vinegar?

• It can be diluted and used as a skin toner.
• It is a natural teeth whitener.
• It can be used to treat sunburns.
• It is a natural deodorant.
• It can be used as an after shampoo conditioner.
• It can be used to reduce keratinizationⁱ  The transformation of keratin-containing cells into the outermost epidermal cells in vertebrates, such as nails and hair formation. .

You can reap a lot of benefits by drinking or applying apple cider vinegar topically. Here are a few tips to speed up your weight loss.

How To Speed Up Your Weight Loss

Who wouldn’t like to lose weight in the shortest time possible? We have listed a few simple tips that can help improve the results.

One of the most important aspects of weight loss is the diet you follow. If you are eating a lot of unhealthy foods, you are effectively negating any chances of losing weight. Junk food has a lot of fat and very little nutritional value. Processed foods are usually high in artificial flavors, sugars, fats, and preservatives. Even though they may taste nice, in the long run, they can cause significant health problems. Hence, avoid junk and processed foods.

Now that you know what not to do, let’s look at what you can do to help improve your weight loss results.

• Most people are very casual in their approach towards exercise. They don’t give it the importance it deserves. Studies have shown that even a 20-minute workout, performed three to four times a week, can offer significant health benefits (20).
• Exercise improves blood circulation, mobilizes fat reserves, and increases your metabolic rate (21). If you are hard-pressed for time, a 20-minute walk during your lunch break at work can be an effective workout.
• The key to exercising, as with everything else, is consistency. Consistent efforts will result in you achieving your goal.
• You should also ensure you eat as clean as possible. Eating clean means you get plenty of natural, unprocessed foods. Leafy vegetables are a great way of getting your daily nutrient and fiber requirements. Foods that are rich in potassium help reduce stress and lower blood pressure (22). Bananas, sweet potatoes, avocados, and spinach are excellent sources of potassium.
• Avoid sugars at all costs. Refined sugars add empty calories and offer no nutritional value. Honey can be used as a healthier, natural substitute for refined sugar.

Apple cider vinegar has a lot of health benefits, and since it is natural, people assume there are no side effects associated with it. However, too much of anything can be bad, and the same applies to ACV. Keeping that in mind, here are a few tips to help you get the best out of ACV.

Can Apple Cider Vinegar Curb Your Appetite?

Apple cider vinegar (ACV) is believed to have appetite-suppressing effects. The acetic acid in it may help promote satiety and reduce food intake (23). It may also help stabilize blood sugar levels, which reduces the urge to snack frequently. However, scientific evidence is limited in this regard. In addition, if you have any underlying health conditions, specifically related to acidity, it is recommended to consult your healthcare professional before adding ACV to your diet as it may aggravate the heartburn and discomfort. Remember, a balanced diet, portion control, and an overall healthy lifestyle are key to effective appetite management.

Tips And Precautions

• Organic, natural ACV is the best option available. Always opt for it over the processed varieties.
• If you are taking ACV capsules or pills, check the composition. Some pills are altered and have microscopic traces of ACV, which reduce its benefits.
• Consuming excessive amounts of apple cider vinegar can contribute to hypokalemia (24). This means your body is low in potassium, and this can lead to osteoporosisⁱ  A condition in which bones become very weak and brittle, allowing even mild trauma to lead to fractures. . It also affects bone health by decreasing bone density. If you have osteoporosis, stay away from ACV.
• Always consult your doctor before starting any new diet regimen. If your doctor has prescribed diureticsⁱ  Substances that increase urine production and help to flush out sodium and toxins from the body. or medications for diabetes or heart disease, make sure to check if ACV will interact with any of them.
• Consume ACV only after diluting with water. It has a high acidic content, and combining it with other liquids could cause damage to the enamel on your teeth.
• The recommended dosages will vary from person to person. Make sure to check with your doctor or dietitian to see what works for you.
• Aerobic exercises supplement the weight loss effects of ACV and help improve your overall health.
• If you consume the vinegar raw, i.e., undiluted, it can lead to an upset stomach, nausea, indigestion, and heartburn. The same applies to consuming it in the pill form, with additional symptoms of vomiting and a sore throat.

Infographic: 4 Ways ACV May Aid Weight Loss

Apple cider vinegar was used by ancient Egyptians to lose weight. It is still popular today among health enthusiasts for its low carbohydrate and fat content. Scroll down and check out the infographic below to learn how ACV may help you shed those extra pounds.

Illustration: StyleCraze Design Team

Frequently Asked Questions

What can you mix with apple cider vinegar to lose weight?

You can mix a teaspoon of apple cider vinegar with water, juice, detox drinks, and smoothies.

Is it better to drink apple cider vinegar in the morning or at night?

Drink apple cider vinegar in the morning.

What are the side effects of drinking apple cider vinegar every day?

Consuming apple cider vinegar every day in excessive amounts may cause hypokalemia, tooth enamel erosion, diarrhea, indigestion, and heartburn and weaken bones.

Can I drink apple cider vinegar twice daily?

Yes, you may drink apple cider vinegar twice daily as long as it is within 30 ml and diluted with water. There is no evidence to suggest any negative effects of consuming diluted apple cider vinegar twice.

Is it okay to drink apple cider on an empty stomach?

It is okay to drink apple cider on an empty stomach as it can improve its absorption.

Do you refrigerate apple cider vinegar?

There is no need to refrigerate apple cider vinegar as it is highly acidic and unlikely to be contaminated by pathogens when stored in a clean, cool, and dark environment.

Does apple cider expire?

Apple cider vinegar does not expire. However, its flavor profile changes, making it sour and unpalatable.

Should you shake apple cider vinegar?

There is no reason to shake filtered apple cider as it does not contain any sediments. However, if you are using unfiltered/raw apple cider vinegar, you should shake it to distribute the organic sediment present in it.

Does apple cider vinegar affect urine?

There is no evidence to suggest that apple cider vinegar affects urination or urine in any way.

Illustration: How To Consume Apple Cider Vinegar For Weight Loss

Image: Stable Diffusion/StyleCraze Design Team

Check out the video below to learn the recipe for an apple cider vinegar drink that aids weight loss, promotes clear skin, and fights fatigue. Unlock the numerous benefits of this refreshing tonic.

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Reviewer Author Editor Fact Checker

Merlin Annie RajRegistered Dietitian Nutritionist

   

Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has 14 years of experience in Clinical Nutrition as well as teaching Nutrition and Dietetics to undergraduate and postgraduate students. She was awarded the ‘President’s Award’ at the 47th Annual National Conference of the Indian Dietetic Association, 2014.

Read full bio of Merlin Annie Raj

Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

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Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Aparna MallampalliHealth & Wellness Writer

Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy.

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