How much apple cider vinegar to drink for weight loss? The answer to this question is a bit complicated. I’m about to go through the process I took to start drinking apple cider vinegar for weight loss. This is a powerful liquid that can help you lose weight. Apple cider vinegar has many health benefits, and was traditionally used by Native Americans to battle various ailments. Drinking this vinegar over a long period of time – to lose weight – has some side effects.
What is apple cider vinegar?
From a production standpoint, apple cider vinegar is actually pretty straightforward. Makers of apple cider vinegar start with apple cider and then add yeast, which kickstarts a fermentation process.
From a nutritional standpoint, ACV is also straightforward. One tablespoon of apple cider vinegar contains three calories, no protein, hardly any carbohydrates (none of them fiber), and zero fat, according to the USDA Nutrient Database.
So, from a calorie-in, calorie-out perspective, apple cider vinegar definitely isn’t adding a whole heck of a lot to the calorie-in side of the equation.
And, by itself, there are no additives, so you don’t have to watch out for excess sugars.
What Is Apple Cider Vinegar Exactly?
First, let’s explore exactly what apple cider vinegar, or ACV, is. ACV is a type of vinegar made from fermented apple juice.
Like other cider- and wine-based vinegars, it has between 5 and 6 percent acidity.
You may notice that there are different types of ACV available at the store. For instance, you may be most familiar with distilled ACV, which looks clear in the bottle. But raw, unfiltered or unpasteurized ACV contains a cloudy substance that floats around in the mix. This is called the “mother,” and it’s formed by natural enzymes during fermentation. No need to be wary of it: This stringy substance usually settles to the bottom of the bottle, and it’s completely safe to consume.
Regardless of the variety, you do not have to refrigerate ACV, and it will last for a very long time. Vinegar, in general, has an almost indefinite shelf life. Even if vinegar’s appearance changes (it may look cloudier, for instance), it’s still okay to use.
As for nutrition facts, diluted apple cider vinegar contains an insignificant amount of calories per serving; almost no fat, carbohydrates, or protein; and no fiber. Think of it as a great way to add a burst of flavor to foods without adding calories or extra salt.
ACV isn’t just available in liquid form; you can also buy ACV tablets, capsules, and gummies. Keep in mind, though, that ACV supplements may not be as potent as liquid ACV and will likely be more expensive.
Are there benefits to apple cider vinegar?
Fans of ACV talk about acetic acid, a compound produced during the fermentation process that converts the drink’s sugars to acid. Acetic acid, they argue, has a strong backing of research link its consumption to weight loss.
To cross-check these claims, we sought out Carol Johnston, Ph.D., R.D., associate director of the nutrition program at Arizona State University, who has done extensive research on the subject.
Johnston says that when you consume small amounts of acetic acid through apple cider vinegar, the compound may activate your metabolism to help your body use fat as a form of energy rather than storing it.
In one study, obese rats that were fed high-fat diets lost a significant amount of body fat when acetic acid was added to their food. In another study published in the journal Bioscience, Biotechnology, and Biochemistry, people lost an average of four pounds in 12 weeks after consuming one to two tablespoons of diluted apple cider vinegar daily.
So it is true: Apple cider vinegar has helped study participants lose weight, according to research.
And the acetic acid in vinegar may be beneficial in other ways, because it may suppress appetite, says Johnston. Apple cider vinegar has been shown to be most effective when paired with a diet full of starchy foods, as the acid slows down the digestion of starch. This could potentially assist those looking to lose weight, because slow digestion keeps you feeling fuller, longer.
There’s also some evidence that drinking apple cider vinegar before a starchy meal keeps your blood sugars stable, making you less likely to crave sweet snacks.
But does apple cider vinegar actually work to help you lose weight?
Johnston says it’s worth trying—provided you’re not looking for immediate results.
If you eat whole foods with a high starch content, such potatoes or rice, you can try making apple cider vinegar a daily precursor to your meals.
How much apple cider vinegar should you take?
There is no official recommended dosage, because the research on apple cider vinegar use is limited.
But Johnston recommends mixing one to two tablespoons with eight ounces of water to drink before meal time. (Be careful not to add any more—because it contains acetic acid, drinking a ton of ACV could cause esophagus burns or erode tooth enamel.)
Ways To Consume Apple Cider Vinegar For Weight Loss
Apple cider vinegar has a lot of benefits and can also be used for weight loss. Check out the ways to consume it for this purpose.
Weight can be challenging and a daunting task for a lot of people. Controlling your cravings for different delicious foods and getting yourself into physical activities is not a piece of cake for everyone. Many people succumb to home remedies and several natural ways that can contribute towards their weight loss regime. Kitchen ingredients such as cumin seeds, coriander seeds and flax seeds are also recommended by our ancestors. Did you know that apple cider vinegar can also play a major role in promoting weight loss? You can rely on this vinegar to shed a few pounds and burn belly fat, and that too in a healthy way. Apple cider vinegar is mainly a type of vinegar that is extracted from apples. It is basically made from fermented apple juice.
To prepare apple cider vinegar, apples are grinded and exposed to yeast. After doing this, the natural sugar from the apples is fermented given some time and then even turned into alcohol. The main difference is that the apple cider vinegar is fermented two times, once to make alcoholic cider and the other time to make it vinegar. Having apple cider vinegar can provide several health benefits. Besides the advantages, apple cider vinegar also helps in decreasing the cravings by building up satiety which proves that apple cider vinegar is an excellent remedy for weight loss or for leading a healthy lifestyle. Along with that, apple cider vinegar is also loaded with a lot of essential nutrients. Read the article further to know about some ways to consume apple cider vinegar for weight loss.
Apple cider vinegar for weight loss
Apple cider vinegar reduces belly fat and increases your satiety level, making the difficult journey of weight loss easier. Besides that, it is also full of nutrients and will not let you go weak. It contains magnesium, iron, phosphorus, amino acids and many beneficial antioxidants. A lot of people use it for losing weight and several studies have also proved its effectiveness for this purpose. So, here are 6 ways to consume apple cider vinegar for weight loss:
1. Apple cider vinegar and water
The most common and best way to consume apple cider vinegar is with water. Apple cider vinegar helps in controlling blood sugar levels, treating symptoms of PCOS and also in healthy weight loss. A normal dose of 1-2 tablespoons of apple cider mixed with water can be consumed before or after having food. No researches support claims that it can enhance digestion and prevent heart disease, cancer or any other infection. It is one of the best and ideal ways to use apple cider vinegar for weight loss.
2. Vegetable pickles
Apple cider vinegar is made from fermented apple juice and is a wise choice to use it in a variety of pickles. It has a mild and fruity flavor that goes really well with spices. However, it will darken most vegetables and fruits. Cider vinegar can also be an alternative for white vinegar of the same acidity. You can make homemade vegetable pickles and put apple cider vinegar in it. Slice your cucumbers as per your convenience. Mix water, vinegar and seasonings altogether. Put the cucumbers into a jar and add some garlic. Now, pour the brine in the jar. Refrigerate it until the pickles taste tangy. You can put a little in your sandwich too.
3. Apple cider vinegar mixed tea
Apple cider vinegar mixed tea is another way of consuming this. Taking just a tablespoon of apple cider vinegar in hot tea a day can do wonders in losing weight, managing blood sugar and improving the nutrient absorption. However, make sure to buy organic natural apple cider vinegar tea. If you are making it at home, then apple cider vinegar can be added to green tea, which will also increase the amount of antioxidants. This tea can be both warm or cold for weight loss. Along with healthy weight loss, apple cider vinegar tea will also contribute towards detoxification, sore throat and digestive problems. You can have this detoxifying drink during both night time and morning.
Health Benefits of Apple Cider Vinegar
Apple cider vinegar is produced when apple cider is fermented. During this process, bacteria or yeast interact with the sugar in apples. The cider turns into alcohol and then into vinegar.
Some people drink the vinegar itself or use it as a condiment like salad dressing. Others take capsules or eat gummies made with it.
Apple cider vinegar contains acetic acid. It also contains bacteria and lactic, citric, and malic acids. These acids are what gives the vinegar its tart taste.
Apple cider vinegar is believed to boost your health in many ways. Here’s what the research says about its benefits.
Weight Loss
Advocates claim that taking vinegar before or with a meal may help you feel full faster and lose weight.
A small study published in 2018 tracked weight loss in two groups of people over a 12-week period. Both groups ate fewer calories. One group also had 30 milliliters of apple cider vinegar a day.
At the end of the study, the vinegar group lost more weight. They also lost more visceral fat.1 That’s the fat around the organs in your abdomen that is linked to a higher risk of heart disease.
People tend to use more apple cider vinegar when taking it for weight loss purposes. Some even take it in supplement form.
Blood Sugar
The acetic acid in vinegar may block enzymes that help you digest starch. Starchy foods such as bread, pasta, and rice can cause a surge in blood sugar after you eat.
So taking apple cider vinegar could lead to a smaller blood sugar spike after starchy meals.
A 2017 research review published in Diabetes Research & Clinical Practice showed that taking vinegar with meals lowered insulin levels. Insulin is a hormone that helps your body use sugar, and it’s increased in diabetes. Vinegar also lowered post-meal blood sugar levels.2
To add apple cider vinegar to a meal, try a splash on salads or in marinades, vinaigrettes, and sauces.
If you have diabetes or prediabetes, talk to your healthcare provider if you’re thinking of using more than you’d typically find in cooking. Vinegar can interact with diabetes medication. It shouldn’t be used if you have certain health conditions like gastroparesis, a digestive disorder in which the stomach empties slowly.
Acne and Other Chronic Skin Conditions
Some people believe apple cider vinegar has skin benefits, but this is unproven. There isn’t much evidence to suggest that apple cider vinegar could clear up acne, for example. Still, some people dab on a little to dry out pimples. It should be diluted before applying it to the face as it can harm your skin if it’s not mixed with water.
There is some research suggesting that applying apple cider vinegar to varicose veins may make them less noticeable. Varicose veins are raised blood vessels that can be painful.3
Different vinegars have different amounts of acetic acid. That can make it hard to know how much water to add to make it safe for skin. Keep that fact in mind if you want to use apple cider vinegar on your skin.