Is Apple Cider Vinegar Good For Weight Loss

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Was wondering whether apple cider vinegar is good for weight loss? In this article I am going to tell you the top 5 reasons why you should be drinking apple cider vinegar. Apple cider vinegar is a true powerhouse with endless benefits. From weight loss, to cancer prevention, to cleansing your teeth and many other health benefits, it’s the real deal.

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.

Does apple cider vinegar help with weight loss?

Despite what you may read on social media or someone’s wellness blog, the apple cider vinegar “diet” hasn’t been shown to aid in weight loss. This information is anecdotal (meaning, it’s not research-proven). Just because it worked for someone else, doesn’t mean it’ll work for you.

“The ACV diet claims drinking it before, during or after meals in varying quantities and dilutions will help you drop some weight, but there is little scientific evidence to support it,” said Reiland, a registered dietitian with Banner Del E. Webb Medical Center in Sun City West, AZ. “In studies where people did lose weight it was a few pounds and was also taken alongside a calorie-restricted diet. Therefore, these studies don’t tell us if ACV alone can help with weight loss.”

What Are the Possible Health Benefits of Apple Cider Vinegar?

ACV has garnered superfood status, and fans of the vinegar say that it can cure nearly everything that ails you — weight gain, digestive issues, skin woes, and so on. Meanwhile, some companies tout ACV pills as a powerful source of vitamins and minerals, or for weight loss or “cleansing” support.

Few studies support these uses, so while you can add it to your diet without significantly upping your risk for weight gain, it’s best to stay realistic about it. ACV’s main health benefits may be due to the amount of antioxidant polyphenols (or plant chemicals) it contains, thanks to the fermentation process. It’s also rich in probiotics, which may benefit the digestive system and gut microbiome.

Apple Cider Vinegar Increases Fullness and Reduces Calorie Intake

Apple cider vinegar may promote fullness, which can decrease calorie intake 

In one small study in 11 people, those who took vinegar with a high-carb meal had a 55% lower blood sugar response one hour after eating.

They also ended up consuming 200–275 fewer calories for the rest of the day

In addition to its appetite-suppressing effects, apple cider vinegar has also been shown to slow the rate at which food leaves your stomach.

In another small study, taking apple cider vinegar with a starchy meal significantly slowed stomach emptying. This led to increased feelings of fullness and lowered blood sugar and insulin levels

However, some people may have a condition that makes this effect harmful.

Gastroparesis, or delayed stomach emptying, is a common complication of type 1 diabetes. Timing insulin with food intake becomes problematic because it is difficult to predict how long it will take for blood sugar to rise after a meal.

Since apple cider vinegar has been shown to extend the time food stays in your stomach, taking it with meals could worsen gastroparesis

SUMMARYApple cider vinegar helps promote fullness in part due to delayed stomach emptying. This may naturally lead to lower calorie intake. However, this could worsen gastoparesis for some.

ACV and Weight Loss

ACV contains very few calories, so it can fit into your diet if you’re trying to lose or maintain weight. But you may also have heard that some people take a shot or tablespoon of apple cider vinegar to stimulate fat burning. The fact of the matter is that taking ACV is unlikely to change your body composition or weight.

Registered dietitian Katherine Zeratsky points out that this thought doesn’t have scientific support behind it — and the only way to actually lose weight is through a generally healthy diet and by incorporating fitness into your routine.

 The advice is far less flashy than supplementing with something as trendy as ACV, but it’s exactly what really works.

ACV and High Cholesterol

ACV may be beneficial for high cholesterol in some groups.

For example, a June 2021 meta-analysis of nine studies noted that ACV might reduce blood cholesterol levels in participants with type 2 diabetes who took 15 milliliters (ml) of ACV daily for more than eight weeks. Researchers noted, though, that further study is needed to confirm this effect.

ACV and Type 2 Diabetes

Some research suggests that ACV may have benefits for people with type 2 diabetes, though there’s a lack of high-quality research on the topic.

The June 2021 meta-analysis found that 15 ml of ACV, taken daily over a period of at least eight weeks, significantly lowered fasting blood glucose levels in participants with type 2 diabetes.

But research isn’t consistent across the board. An earlier small study found that 20 ml of ACV didn’t decrease the body’s glucose response following a carb-rich meal.

While some studies have suggested that ACV may help lower blood glucose, it’s important to remember that results can vary, and ACV is not a replacement for any medication you currently take. If you have type 2 diabetes, you should work closely with your healthcare team on the best way to control the condition, rather than relying on ACV.

ACV and Ulcerative Colitis

Taking diluted vinegar may help improve digestion, though there’s a lack of research supporting its use in chronic autoimmune conditions like ulcerative colitis (UC). Giving UC mice diluted apple cider vinegar for a month lowered levels of inflammation in their colon and increased the amount of healthy bacteria in their gut, per a preliminary study. However, this was a single animal study, and researchers are far off from recommending it as a treatment.

Apple cider vinegar and weight loss


Before weight loss apple cider vinegar presumably was used as detoxification and as an antibiotic. Some studies show modest weight loss in humans along with reduction in triglyceride levels. So, one can say it might help manage hyperlipidaemia. Apple cider vinegar works on reducing visceral fat. Other studies on mice showed the acetic acid prevents fat deposition and improved metabolism.
Apple cider vinegar supports the lining of stomach which helps secrete juices for better digestion this in turn improves overall gut health. It has de-bloating properties which means it clears out excess water in our body and also improves metabolism. Apple cider vinegar has been shown to increase metabolism by increasing the activity of enzymes that break down fat. Finally, it helps to control blood sugar levels. By keeping blood sugar levels under control, apple cider vinegar may help to prevent weight gain and obesity.

How can I consume it?


Apple cider vinegar can be consumed as supplements or as it is in the liquid form. Apple cider vinegar should always be diluted before consumption. Ideal dose of apple cider vinegar is 1 tsp in 1 glass of water once a day before lunch or dinner. You could also add similar amounts as a dressing on your salad along with olive oil.

Let’s not go overboard


When apple cider vinegar is consumed first thing in the morning that is empty stomach and if the apple cider vinegar is not diluted it may cause erosion of tooth enamel. It is also seen to worsen potassium levels in body.
Lastly, it is always better to keep a qualified nutritionist in the loop before starting apple cider vinegar. Start slowly and gradually so that if at all you feel any discomfort you can discontinue it. When it comes to weight loss just drinking apple cider vinegar everyday isn’t necessarily going to help you if you don’t improve your overall lifestyle.

The science behind apple cider vinegar for weight loss

Let’s get one thing clear up front: There’s only a small amount of evidence directly tying ACV to weight loss in humans. One study in the Journal of Functional Foods, which followed 39 adults, found that participants who consumed a tablespoon of ACV at lunch and dinner, while cutting 250 calories per day, lost 8.8 pounds in 12 weeks. On the other hand, those who cut the same number of calories but didn’t consume ACV lost only 5 pounds.

In another study in Bioscience, Biotechnology, and Biochemistry, 144 adults with obesity were randomly assigned to drink either a placebo or one to two tablespoons of apple cider vinegar daily for 12 weeks. At the end of the study, those who drank two tablespoons had lost close to 4 pounds, while those who drank one tablespoon lost 2.5 pounds. (Those who drank the placebo actually gained a little bit of weight.) However, those findings alone don’t prove that ACV is a magic fat melter. “These studies were done on very small populations,” says Erin Palinksi-Wade, R.D., C.D.E., L.D.N. “But the consistent results indicate that ACV may be a beneficial tool in reducing body weight.”

Apple Cider Vinegar Dosage: How Much Should You Drink per Day?

Apple cider vinegar has been used in cooking and natural medicine for thousands of years.

Many claim it has health benefits, including weight loss, improved blood sugar levels, relief from indigestion and a decreased risk of heart disease and cancer.

With its many potential uses, it can be difficult to know how much apple cider vinegar to take each day.

This article outlines how much apple cider vinegar you should drink for different health benefits, as well as the best ways to avoid side effects.

For Blood Sugar Management

Apple cider vinegar is often recommended as a natural way to control blood sugar levels, especially for people with insulin resistance.

When taken before a high-carb meal, vinegar slows the rate of stomach emptying and prevents large blood sugar spikes 

It also improves insulin sensitivity, which helps your body move more glucose out of the bloodstream and into your cells, thus lowering blood sugar levels

Interestingly, only a small amount of apple cider vinegar is needed to have these effects.

Four teaspoons (20 ml) of apple cider vinegar before meals have been shown to significantly reduce blood sugar levels after eating

It should be mixed with a few ounces of water and consumed right before a high-carb meal

Apple cider vinegar does not significantly lower blood sugar when taken before a low-carb or high-fiber meal

SUMMARY

Drinking four teaspoons (20 ml) of apple cider vinegar diluted in water immediately before a high-carb meal can reduce blood sugar spikes.

For Polycystic Ovarian Syndrome (PCOS)

Polycystic ovarian syndrome (PCOS) is a hormonal condition associated with abnormal menstrual cycles, high levels of androgen hormones, ovarian cysts and 

One three-month study found that women with PCOS who drank one tablespoon (15 ml) of apple cider vinegar with 100 ml or about 7 ounces of water immediately after dinner had improved hormone levels and experienced more regular periods

While further research is needed to confirm these results, one tablespoon (15 ml) each day appears to be an effective dose for improving PCOS symptoms.

SUMMARY

Regularly drinking one tablespoon (15 ml) of apple cider vinegar with 100 ml or about 7 ounces of water after dinner may improve symptoms of PCOS.

For Weight Loss

Vinegar may help people lose weight by increasing feelings of fullness and reducing the amount of food eaten throughout the day

In one study, one or two tablespoons (15 or 30 ml) of apple cider vinegar daily for three months helped overweight adults lose an average of 2.6 and 3.7 pounds (1.2 and 1.7 kg), respectively

Two tablespoons each day have also been found to help dieters lose nearly twice as much weight in three months compared to people who didn’t consume apple cider vinegar

You can stir it into a glass of water and drink it before meals or mix it with oil to make a salad dressing.

Apple cider vinegar is more likely to aid weight loss when combined with other diet and lifestyle changes.

SUMMARY

Drinking 1–2 tablespoons (15–30 ml) of apple cider vinegar each day for several months may increase weight loss in people who are overweight.

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