Apple Cider Vinegar: Does It Help In Weight Loss?

By: Jenny Lynn | Date: March 18, 2021
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Apple Cider Vinegar

There are so many ways that people can lose weight. You can seek help from professionals, download an app that can manage your diet plan, or you can do it on your own. You can also use so many things from your kitchen that can help you, and one example is apple cider vinegar.

Apple cider vinegar has been popular because it has many health benefits, but did you know it has become a weight loss trend? Yes, it has been said that you can include it in your diet because it can promote weight loss.

In this article, we will find out what is the reason why apple cider vinegar can help you to lose weight. We also know the benefits you can get from apple cider vinegar and any side effects.

Also, we will give you tips on how you can incorporate apple cider vinegar into your diet to help you lose weight if you chose this as a part of your diet regimen.

What Is Apple Cider Vinegar?

Apple cider vinegar is from crushed apples, which is combined with yeast. It will be converted into alcohol, and then bacteria will be added that will ferment and turn into acetic acid. It has a high level of acetic acid and other components that makes it healthy.

Acetic acid is the main active ingredient or component of apple cider vinegar, it has a strong odor and a sour taste. There is about 5-6% of acetic acid in apple cider vinegar and other acids. It is recommended to include 1 to 2 teaspoons of vinegar before or with your meals. You don’t have to worry about carbs because there are zero carbs in them.

Why Use Apple Cider Vinegar?

why use apple cider vinegar

Apple cider vinegar has been used for thousands of years for ailments because it is presumed it has many healing properties. They use it to help detox, improve the body’s strength, serve as an antibiotic, and treat scurvy. Now, it has become popular as a weight-loss component.

Taking apple cider vinegar as part of your diet plan can help you feel full after eating. Studies have concluded that acetic acid, the apple cider’s main component, can prevent fat deposition and boost metabolism. Some studies suggest that long-term use of apple cider vinegar can help you lose 2 to 4 pounds in three months.

Does Apple Cider Vinegar Help In Weight Loss?

Many studies say apple cider vinegar can help you lose weight. It can promote fullness that leads you to a decrease in calorie intake. You can end up consuming fewer calories throughout the day and can even lower your blood sugar response after eating.

Aside from suppressing your appetite, apple cider vinegar can slow down the emptying of your stomach that’s why you will feel full. However, not everyone thinks that gastroparesis or the stomach's delayed emptying is okay, especially if you have type 1 diabetes.

Apple cider vinegar can help you lose weight and body fat. According to studies, if you consumed about 1 to w tablespoons of vinegar every day and is part of your diet meal, it could lose one kilo and decrease their body fat. They also lose belly fat and reduce blood triglycerides.

Although there are many studies about apple cider vinegar’s weight loss capacity, more studies are still recommended to solidify its effectiveness.

How To Add Apple Cider Vinegar To Your Diet

how to

Suppose you want to include apple cider vinegar into your diet. There are easy ways to do it.

Here are some ways that you can use apple cider vinegar:

  • Mix with olive oil and use as a salad dressing
  • Use it for pickling vegetables
  • Mix with water and drink it and take it as it is by drinking 1 to 2 tablespoons per day

Tips In Taking Apple Cider Vinegar

  • Take 2-3 doses of apple cider vinegar and drink it before meals.
  • Do not take higher doses of apple cider vinegar as it can have harmful effects. It can affect medications that you are taking, and you can experience erosion of tooth enamel.
  • For first-timers, take one teaspoon to get you started and see how you can tolerate it.
  • Do not take more than one tablespoon because too much can cause nausea.
  • Mix it with water because it can burn your mouth and even your esophagus.
  • If you don’t want to take the liquid form, there is an available apple cider vinegar tablet, but it should be taken with precaution.

Benefits Of Apple Cider Vinegar


Can Lower Blood Sugar And Insulin Levels

According to studies, apple cider vinegar can help lower blood sugar and insulin after eating, especially when consuming a high-carb meal. It can also improve your insulin sensitivity and can decrease fasting blood sugar.

Can Improve PCOS Symptoms

Many women have PCOS, and it isn’t a wonderful thing to have that. Because apple cider vinegar can improve sensitivity studies, women resumed their ovulation when they took it for more than 100 days.

Can Decrease Cholesterol Levels

Studies support that apple cider vinegar can help reduce bad cholesterol and increase the body's good cholesterol.

Can Lower Blood Pressure

Studies suggest that taking apple cider vinegar can lower blood pressure because it inhibits the enzyme that constricts blood vessels.

Can Kill Harmful Bacteria And Viruses

Apple cider vinegar can fight bacteria that causes food poisoning. According to studies, it can reduce or kill bacteria and some viruses.

Side Effects Of Apple Cider Vinegar

Apple cider vinegar is a natural remedy for specific ailments, and there is a small risk that it is dangerous to our health. If you want to try the vinegar as a part of a diet, you need to be reminded of some warnings to be safe.

Apple cider vinegar has a high acidity content that can damage your tooth enamel. You can also damage your esophagus if you take it directly without diluting it with water. It would be better too if you use it as a salad dressing.

There are reports in some studies that vinegar can cause low potassium levels. That's why it is best for people who have high blood pressure. Also, if you have diabetes, you need to be cautious about taking apple cider vinegar because it can alter your insulin levels.

Final Thoughts

final thoughts

Apple cider vinegar can help in weight loss, and although there are many studies about its effectiveness, it isn’t the most effective way to lose weight. Yes, many health benefits come with it and can help you burn fat and curb your appetite.

Apple cider vinegar isn’t for everyone; though it may be cheap, it isn’t convenient to take it. Studies are still needed to prove the effectiveness of vinegar when it comes to losing weight.

You need to take vinegar with your meal as part of your diet regimen, but it doesn’t mean that it alone will help you lose weight. It would help if you still had a proper diet and exercise for it to work. Taking it alone won’t do the trick.

There is also a question about its safety because you can’t directly take the apple cider vinegar, and not everyone is fond of how it tastes. Its acidity is too high and can burn your throat, and you can’t take a high dosage of it because it can irritate your stomach and cause nausea.

Suppose you want to take apple cider vinegar as part of your diet and don’t want to take it as there are supplements out there like Goli Gummies, which have the same content and would be much easier convenient to carry. It isn’t cheaper but more fun and sweet to take.

Always remember that there is no magic pill when it comes to losing weight. You need to be disciplined, determined and take the proper diet and exercise to help you burn those fat and look amazing inside and out!