Does drinking apple cider vinegar make you lose weight? For an organic way to lose weight, Apple cider vinegar (ACV) is very common among people. ACV becomes popular when research shows that it can help you lose weight t (1).
The Bioscience, Biotechnology, and Biochemistry journal published a study finding that drinking it for just three months caused significant declines in body weight, abdominal fat, waist circumference, and triglycerides.
Being obese or overweight is a common health issue many people complain about. This is why they’re looking for effective ways to lose weight. Also, various ways and trends claim to help an individual succeed in his or her weight loss quest.
Celebrities like Fergie, Miranda Kerr, and Megan Fox also took apple cider vinegar drinks for weight loss.
Table of Contents
- How does Apple Cider Vinegar Work for Weight Loss?
- How to take Apple Cider Vinegar for Weight Loss
- When and How Often Do You Need to Drink ACV for Weight Loss?
- What Type of ACV Should You Use for Weight Loss?
- Apple Cider Vinegar Drink Nutrition Facts
- Does ACV Consumption Have Side Effects?
- How To Speed Up Your Weight Loss with ACV
- How Much Apple Cider Vinegar for Weight Loss
- Best Time to Drink Apple Cider Vinegar for Weight Loss
- Does Soaking Feet In Apple Cider Vinegar For Weight Loss Work?
- Apple Cider Vinegar for Weight Loss Before and After
- How to Make Apple Cider Vinegar at Home
How does Apple Cider Vinegar Work for Weight Loss?
Apple cider vinegar is a healthy tonic drink that has been used for many years. It provides many health benefits and weight loss, as supported by various researchers (2).
The main ingredient of apple cider vinegar obviously is apple. But, since it undergoes fermentation, other ingredients such as yeast, sugar, alcohol, and acetic acid are added.
Traditionally, making ACV typically lasts for a month; however, today, some manufacturers make the process fast for only a day.
Acetic acid is an organic compound that has a solid and sour taste. The good thing is that this healthy tonic has low calories and no carbs content.
ACV suppresses appetite
The acetic acid content of ACV is beneficial for fat loss which is essential to weight loss (3). Although there’s no clear explanation of how it aids in losing weight, the standard explanation was linked to the ability of the acids and other enzymes to improve metabolism and suppress appetite. Likewise, it reduces water retention and makes you feel more refreshed.
As apple cider vinegar makes you feel full, the possibility of taking in calories is reduced, as supported by studies. The ability of acetic acid to suppress appetite also reduces your hunger, mainly if you use ACV with a starchy meal.
ACV lowers blood sugar levels
A recent study revealed that the acetic acid content in ACV reduces the blood sugar level and eventually decreases the rate of insulin production. Scientifically, lower insulin levels can stimulate weight loss (4, 5).
This won’t only make you feel full longer but also lowers blood sugar levels. However, this condition may pose complications to people with type 1 diabetes. It can cause problems predicting how long the blood sugar will rise after a meal. This may aggravate gastroparesis.
ACV controls fat absorption
Apple cider vinegar has acetic acid, which can help break down fat cells and promote weight loss.
ACV Boost Metabolism
Adding apple cider vinegar to your diet can improve your metabolism, thus making your body burn fat faster. Likewise, it also controls fat accumulation and reduces cholesterol levels.
ACV detoxifies the body
Aside from the acetic acid content, apple cider vinegar also has insoluble fiber that detoxifies the body from toxins. This enables your body to utilize the nutrients from the food you eat. Once your body is detoxified, you can expect an improved bowel movement.
How to take Apple Cider Vinegar for Weight Loss
- Half a Lemon
- 2 Tbsp of Apple Cider Vinegar with “The Mother”
- Cinnamon Water
Mix all ingredients and drink them every day.
When and How Often Do You Need to Drink ACV for Weight Loss?
The recommended amount of apple cider vinegar to be mixed with water is 1-2 tablespoons daily. You can divide it into two doses all throughout the day.
The best time to drink it is before meals. You can start using apple cider vinegar with 1 teaspoon and observe how your body will tolerate it.
Research shows those who consumed 1-2 tablespoons (15 ml – 30 ml) of ACV per day, on average, can get the following benefits:
- Weight loss: 2.6 pounds (1.2 kg) to 3.7 pounds (1.7 kg)
- Decrease in body fat percentage: 0.7% to 0.9%
- Decrease in waist circumference: 0.5 in (1.4 cm) to 0.75 in (1.9 cm)
- A decrease in triglycerides: 26%
On the other hand, before using ACV, you should consult your doctor, specifically if you’re taking medications, pregnant, or breastfeeding.
There are different ways to integrate apple cider vinegar into your diet for weight loss. The easiest way to use apple cider vinegar is by mixing it with your drinking water. You can also drink ACV with juice, coffee, or tea. But keep in mind that these beverages are all acidic.
Thus mixing with ACV can cause dental problems. It is not encouraged to mix ACV with energy drinks or soft drinks because they have high sugar content and other chemicals that can inhibit weight loss.
Another way to use it is as a salad dressing and olive oil. This would make leafy greens, tomatoes, and cucumbers tastier.ACV is also available in tablet form, but you must be extra careful as it can cause throat burns when the tablet is lodged in your esophagus.
What Type of ACV Should You Use for Weight Loss?
There are definitely two ACV brands available in the market, including Heinz and Bragg. Regardless of which one you prefer, the vital thing to remember is that the best ACV should have a pale to medium amber color and make from apple juice or cider.
Using organic or unpasteurized apple cider vinegar is preferable. The organic ACV contains a substance packed with bacteria and living nutrients beneficial to health.
Likewise, organic ACV is unheated and unfiltered. At the bottom of the bottle, you will see some sediment that looks like a strand. Thus, you should shake it well before using it.
Apple Cider Vinegar Drink Nutrition Facts
|Serving size: About 8 oz.|
|Calories from Fat||0|
|% Daily Value *|
|Fat 0 g|
|Carbohydrates 7 g||2%|
|Sugar 7 g|
|Fiber 0 g|
|Protein 0 g|
|Cholesterol 0 mg|
|Sodium 10 mg|
|* The Percent Daily Values are based on a 2,000-calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Does ACV Consumption Have Side Effects?
In spite of the fact that ACV provides several health benefits specifically in losing weight, there are also reports that it also poses side effects.
Taking more than the recommended amount can be harmful to your health and cause some dangers.
- Hindered stomach emptying
The effect of apple cider vinegar to delay stomach emptying may negatively impact the condition of people with type 1 diabetes. It may aggravate the symptoms of gastroparesis as it makes the nerves in your stomach function improperly. Thus, the food will stay too long in your stomach (6,7).
- Unpleasant digestive symptoms
However, there are reports that consuming too much ACV can cause unpleasant digestive symptoms like nausea.
- Reduces potassium levels
Taking large doses of ACV for an extended period is linked to low blood potassium which may cause bone loss. It can make the bones brittle and may also cause abnormal blood chemistry. (11)
Likewise, a high acid level may also hinder the formation of new bone.
- Damage to tooth enamel
Foods and beverages that have high acid content can damage the tooth enamel. Likewise, the high pH levels of vinegar cause loss of minerals from your teeth and dental erosion as well. (12).
- Throat burns
Using undiluted apple cider vinegar can cause throat burns. Researchers recommended vinegar be considered a “potent caustic substance” and kept in childproof containers (13).
- Skin burns
Applying ACV to your skin can cause skin burns because of its strong acidic nature. In Journal published 6-year-old boy with multiple health problems developed leg burns after his mother treated his leg infection with apple cider vinegar (14).
- Drug interactions
Some medications show negative interaction while taking apple cider vinegar. That’s why people taking medications for diabetes, digoxin, and diuretics should seek a doctor’s advice before using ACV.
- If you take strong medications.
- If you are pregnant.
- If you are breastfeeding.
Consult Your Doctor Before Using ACV.
How To Speed Up Your Weight Loss with ACV
Taking ACV alone can’t guarantee effective and permanent results for your weight loss efforts. To speed up the results, you must avoid consuming processed foods, fast foods, and unhealthy fats.
You should also get moving and exercise to increase your metabolic rate. Consume foods that are rich in potassium, like avocados, sweet potatoes, and bananas. It lowers blood pressure and reduces stress levels. Refined sugars should also be avoided.
How Much Apple Cider Vinegar for Weight Loss
The amount of apple cider vinegar recommended for weight loss can vary depending on the source. However, most studies on the weight loss effects of apple cider vinegar have used doses of 15-30 milliliters (1-2 tablespoons) per day.
It’s essential to start with a lower dose and gradually increase it to the recommended amount over time to allow your body to adjust. It’s also important to dilute the apple cider vinegar with water or another liquid, as consuming it straight can be harsh on the throat and stomach.
Best Time to Drink Apple Cider Vinegar for Weight Loss
The best time to drink apple cider vinegar for weight loss is before a meal. This is because consuming apple cider vinegar before a meal may help reduce appetite and promote feelings of fullness, leading to a reduction in calorie intake.
Some research suggests that consuming apple cider vinegar with a high-carb meal may help to lower the spike in blood sugar levels that often occurs after eating. This is because apple cider vinegar may help to improve insulin sensitivity and lower blood sugar levels.
Additionally, drinking apple cider vinegar before bedtime may also have benefits. This is because the body is in a fasting state during sleep, and apple cider vinegar may help improve insulin sensitivity and glucose metabolism, which can lead to weight loss.
Does Soaking Feet In Apple Cider Vinegar For Weight Loss Work?
No scientific evidence supports the claim that soaking feet in apple cider vinegar for weight loss works. While apple cider vinegar may have potential weight loss benefits when consumed orally, there is no evidence to suggest that soaking feet in apple cider vinegar can lead to weight loss.
Soaking feet in apple cider vinegar may have some benefits, such as:
- Softening calluses and reducing foot odor
- Relieving symptoms of athlete’s foot
- Improving circulation
But these benefits are not related to weight loss, and soaking feet in apple cider vinegar should not be considered a weight loss solution.
Apple Cider Vinegar for Weight Loss Before and After
How to Make Apple Cider Vinegar at Home
If you want to try the health effects of apple cider vinegar, you can make your own at home by following this:
- 5 large apples
- Filtered water
- 1 cup organic cane sugar or raw honey
- Floursack cloth or cheesecloth
- Large rubber band
- 1 wide-mouth gallon or glass jar
- Before making a raw ACV, you should first make a hard apple cider. To form acetic acid, the alcohol present in the hard cider will undergo the process of fermentation.
- Wash the apples thoroughly before chopping them into pieces. You can include seeds, stems, and cores.
- Put the chopped apples into the gallon and make sure that they filled half of the container.
- Add the filtered water allowing the chopped apples to be fully submerged. Leave at least 2 inches of free space at the top of the container.
- Add the cane sugar or raw honey until they are fully dissolved.
- Cover the glass jar or the container with cheesecloth and secure it with a rubber band.
- Leave it for 2 weeks, but you can mix it at least twice a day.
- When the chopped apples no longer float, it’s the time you can open the hard apple cider.
- Strain out the chopped apples and transfer the hard apple cider into a clean gallon glass, cover with clean cheesecloth, and locked the gallon with a rubber band.
- Leave the hard apple cider for 3-4 weeks until the alcohol is transformed into acetic acid.
You can use homemade apple cider vinegar for cooking and vinegar baths as well. Make sure to use just the recommended amount of ACV to ensure your safety.
It’s important to note that while apple cider vinegar may have potential weight loss benefits, it should not be considered a magic solution. Consuming it in moderate amounts and incorporating it into a healthy diet and exercise routine is likely to be the most effective approach. it’s also important to consult your healthcare professional before starting to consume apple cider vinegar.
Dietitian with around 5 years of experience in assessing the nutritional needs of patients, counselling individuals, communicating the appropriate nutritional information to other members of the health care team and implementing nutritional care plans by following all the standards.