How To Use Apple Cider Vinegar For Weight Loss Safely 2023?

Apple cider vinegar (or ACV for short) is a vinegar that’s created from twice-fermented apple juice. In addition to yeast and acetic acid, raw apple cider vinegar contains “the mother,” a collection of naturally-occurring small brown pieces from the fermentation, which has small amounts of healthy bacteria in it. Only organic, raw ACV will have “the mother,” whereas distilled and processed ACV won’t. While ACV alone may not have a direct impact on weight loss, some studies have correlated it with other systemic bodily functions that can help support the weight loss process. Let’s explore these ways.

How Does Apple Cider Vinegar Help With Weight Loss?  

May Suppresses Fat Accumulation  

Though studies on ACV for weight loss are limited, the results do seem to imply that adding ACV to a person’s diet does play a role in weight loss. Studies on mice suggest that ACV can suppress fat accumulation^[1] or deposits, and even increase their metabolism, similarly shown in humans. The studies determined that acetic acid (the main compound in ACV) was responsible for the suppression of body fat. Scientists used animal studies to try to replicate similar findings^[2] in human adults and discovered that after three months, the adults who drank ACV before meals reduced their BMI, weight, waist circumference, and triglyceride levels. 

May Reduce Appetite

Some studies have shown that people who consume ACV before a meal lose more weight compared with those who don’t. A theory for this is that ACV may suppress appetite, causing an individual to consume fewer calories. One study showed, specifically, that the participants who consumed ACV before their meals wound up eating 275 fewer calories^[3] for the remainder of the day than the participants who did not. The reasons for this are not confirmed, however, it’s theorized that ACV may play a role in increasing satiety and/or curbing appetite. 

Steadies Blood Sugar and Reduces Glucose Spikes

A major component of any weight loss efforts is to keep blood sugar steady as often as possible, and in order to do that, one needs to avoid glucose spikes. Glucose spikes are most often caused by eating carbohydrates on their own (think anything sweet with sugar, but also fruits and starches like bread, pasta, rice, and potatoes). When we eat carbs with other types of foods (fiber, protein, fat), the glucose spike is reduced. However, it’s also possible to use ACV to prevent these glucose spikes. Simply add one tablespoon of ACV to a glass of filtered water and drink it for about 10 minutes before you plan to consume your food.

There are a few mechanisms behind how this works. Firstly, the acetic acid in the vinegar releases amylase, the digestive enzyme dedicated to breaking down carbs. Acetic acid may also slow down the stomach’s release of food into the intestines to continue the digestive process, which then slows down how the sugar is absorbed^[4] in the body. The vinegar may also improve sensitivity to insulin, allowing it to do its job better at getting glucose into our cells for energy, as opposed to letting too much glucose build up in the blood.

Part of Many Salad Dressings

This may seem like an obvious reason to use ACV as part of weight loss, but it might be so obvious, it’s overlooked! Eating more salads to replace unhealthier meals is a great way to get more fresh vegetables into the diet, which will help with weight loss. However, not everyone enjoys salad, but a good salad dressing can help with that! Apple cider vinegar alone has a very distinct taste and many people find it hard to drink on its own (even diluted in water, as it should be). However, it makes for a delicious component of any salad dressing, enhancing the flavor when it’s mixed with a few other healthy ingredients. Try this: 1 tablespoon of olive oil, 1 teaspoon of ACV, a small drizzle of honey, and a dollop of mustard, salt, and pepper to taste. 

May Improve Weight-Related Conditions 

Weight loss and disease do not exist in vacuums – many health conditions are tied in with weight gain/loss. Weight drives the health condition and vice versa. ACV has been shown to improve some of these conditions, including type 1 and 2 diabetes and PCOS. For example, in a controlled study of individuals with type 1 diabetes, drinking diluted ACV before a meal helped lower their blood glucose response by about 20%. With type 2 diabetes, their blood glucose levels also dropped after four weeks of drinking vinegar before meals. For those with PCOS^[5] (polycystic ovarian syndrome), a condition in which a person develops insulin resistance, studies found that after three months of taking daily ACV, their insulin sensitivity, as well as hormone balance, improved. 

How To Use Apple Cider Vinegar For Weight Loss

Drink in Water

There are several ways to include ACV in your diet that may assist in weight loss. The most common way is to dilute one tablespoon in a full glass of filtered water and drink it before each meal. If you’re new to drinking ACV, you may want to start with just one teaspoon and just drink it once a day, rather than before each meal. You can then work your way up to every meal.

Make a Salad Dressing or Marinade

Adding ACV to salad dressings is another easy and delicious way to get ACV into your diet. You may choose to use it with just a few spices, or mix in other condiments such as honey, mustard, and olive oil. Similarly to dressing, there’s no reason you can’t add ACV to marinades. ACV has a sweet yet sour flavor which can add some zest to a marinade for fish, meat, or vegetable dishes.

Cook with ACV

ACV can also be used in small amounts during cooking. The way you might add a little water to a pan, try a little ACV instead. ACV not only tastes great but it brings out the nutrients in the food you’re cooking. This is why it’s often included as an ingredient for making bone broth (the ACV extracts nutrients from the bones).

Take as a Supplement

ACV also comes in pill and gummy form and can be taken as a supplement. When taken this way, it’s best to consult your medical provider for frequency and dosing. 

Using Apple Cider Vinegar For Weight Loss: Precautions    

While it’s clear ACV supports mechanisms and chemical reactions in the body that can support weight loss, studies on how ACV affects weight loss directly are few and far between. There’s not enough conclusive evidence at this time to make definite claims, even though results have been promising.

Drinking ACV on its own (not diluted in water) can be harmful. The acidity can burn the throat, esophagus, and stomach, and should be avoided, especially for anyone with ulcers. Drinking it this way may also induce nausea. For this reason, whenever drinking ACV, be sure to dilute it in filtered water.

Conclusion

Apple cider vinegar, made from twice-fermented apple juice, may prove to be a healthful addition to a person’s diet who’s looking to lose weight. While the immediate impact on weight loss is still unclear, some studies in both animals and humans have linked ACV with lower body fat, weight, BMI, blood sugar spikes, and triglyceride levels, which by extension, have positive influences on weight loss.

Frequently Asked Questions