Can Apple Cider Vinegar Help You Lose Weight?

Apple Cider Vinegar

What Is Apple Cider Vinegar?

Apple cider vinegar is made in a two-step frothing process.

First, apples are cut or pounded and combined with yeast to convert their sugar into alcohol. Second, bacteria is added to ferment the liquor into acetic acid.

apple cider vinegar

About 5–6% of apple cider vinegar consists of acetic acid. It also holds water and trace quantities of other acids, such as malic acid.

One tablespoon of apple cider vinegar contains about three calories and practically no carbs.

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Acetic Acid Has Various Benefits for Fat Loss

Acetic acid is a short-chain fatty acid that dissolves into acetate and hydrogen in your body.

Some animal studies suggest that the acetic acid in apple cider vinegar may promote weight loss in several ways:

●Lowers blood sugar levels
●Decreases insulin levels
●Improves metabolism
●Reduces fat storage
●Burns fat
●Suppresses appetite

Health Benefits

Apple Cider Vinegar Improves Fullness and Reduces Calorie consumption

Apple cider vinegar may improve fullness, which can reduce calorie intake.

In addition to promoting weight and fat loss, apple cider vinegar has several other advantages:

Lowers blood sugar and insulin: When drunk with a high-carb meal, apple cider vinegar has been shown to significantly lower blood sugar and insulin levels after eating.

It May Help You Lose Weight and Body Fat: Results from one human study show that apple cider vinegar has profound effects on weight and body fat. They were told to restrict their alcohol intake but otherwise continue their normal diet and activity throughout the study.

Improves insulin sensitivity: One study in people with insulin resistance or type 2 diabetes found that combining vinegar at a high-carb meal developed insulin sensitivity by 34%.

Lowers fasting blood sugar: In research in people with type 2 diabetes, those who took apple cider vinegar with a high-protein evening snack had twice the decrease in fasting blood sugar as those who didn’t.

Improves PCOS symptoms: In a small study of ladies with polycystic ovary syndrome who took vinegar for 90–110 days, 57% resumed ovulation, likely due to enhanced insulin responsiveness.

Decreases cholesterol levels: Studies in diabetic and common rats and mice found that apple cider vinegar increased “good” HDL cholesterol. It also lessened “bad” LDL cholesterol and triglycerides.

Lowers blood pressure: Animal studies suggest that vinegar may lower blood pressure by inhibiting the enzyme accountable for constricting blood vessels.

Kills harmful bacteria and viruses: Vinegar fights bacteria that can cause food poisoning, including E. coli. In one study, vinegar reduced numbers of certain bacteria by 90% and some viruses by 95%.

How to Add It to Your Diet

There are a few ways to include apple cider vinegar in your diet.

An easy approach is to use it with olive oil as a salad filling. It proves particularly tasty with leafy greens, and tomatoes.

It can also be used for pickling vegetables, or you can simply mix it into the water and drink it.

The amount of apple cider vinegar used for weight loss is 1–2 tablespoons per day, mixed with water.

It is best to spread this out into 2–3 doses throughout the day, and it may be best to drink it before meals.

Taking more than this isn’t recommended because of potentially harmful effects at higher dosages, such as drug interactions or the erosion of tooth enamel. It’s also best to start with 1 teaspoon to see how you tolerate it.

Do not take more than 1 tablespoon at a time, because taking too much at one sitting may cause nausea.

It’s essential to mix it with water, as undiluted vinegar may burn the inside of your mouth and oesophagus.


At the end of the day, taking a fair amount of apple cider vinegar appears to promote weight loss and provide several other health advantages.

Other types of vinegar may provide similar advantages, although those with lower acetic acid content might have less potent effects.

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