Can You Really Use Apple Cider Vinegar for Weight Loss?

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Julien Raby

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With so many supplements and weight loss aids on the market today it’s hard to know which ones actually work. Or if any of them will work for you.

Some claim that apple cider vinegar could aid in weight loss. Could that be true? In this article, we’ll explore the many benefits of taking apple cider vinegar daily and see if you might want to try it. Let’s take a closer look!

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What Is the Apple Cider Vinegar Weight Loss Diet?

The ACV diet, or the apple cider vinegar diet, has helped many people lose weight. You simply add 1 to 2 tablespoons of apple cider vinegar per day to your diet. Most people do this by adding it to 6-8 ounces of water and spreading it out into 2 or 3 doses throughout the day.

Diluting the vinegar with water prevents it from burning your throat and damaging your tooth enamel. You can also take it in the form of a chewable vitamin or gummy.

The claims around the ACV diet are shaky, and apple cider vinegar is not a magic supplement. You’ll still need to maintain a healthy diet and monitor your calorie intake and calorie output for optimal results.

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Can You Really Lose Weight with Apple Cider Vinegar?

It’s not clear if apple cider vinegar can truly help you lose weight. However, it does offer a few benefits that could aid in your weight loss efforts.

There’s some scientific evidence to suggest that apple cider vinegar can act as an appetite suppressant making you feel fuller for longer. Feeling full keeps you from eating more than you might normally.

Another benefit that can help with weight loss is that it can lower your blood sugar levels. With a couple of teaspoons per day, it could help to avoid blood sugar spikes and regulate your insulin levels better. This can aid in better digestion and potentially weight loss as well.

Scientific Research Behind Apple Cider Vinegar for Weight Loss

Studies have shown apple cider vinegar to be effective in reducing body weight and minimizing body fat composition. One clinical trial had 3 groups of participants with some very positive results.

The first group consumed a single tablespoon of apple cider vinegar, which averaged a 2lb weight loss over 12 weeks. The second group consumed 2 tablespoons of apple cider vinegar over the same amount of time and lost an average of 4 lbs. The third group was given a placebo and showed an average weight gain of just under 1lb.

The results of this study are intriguing, but there are many unknowns in this study as well. Additionally, the weight loss was minimal for study participants and could have been the result of other factors. 

Therefore, we’ll need to do more research on the subject before we can unequivocally assert that apple cider vinegar causes weight loss. 

What Are the Main Health Benefits of Apple Cider Vinegar?

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Whether or not this vinegar aids in weight loss, there are many health benefits to using apple cider vinegar. We’ve outlined six of the main benefits you can expect to see by incorporating apple cider vinegar into your daily diet.

Apple cider vinegar is created out of apple juice that goes through two different fermentation processes. During the first phase, it’s turned from apple juice into alcohol by combining with yeast and sugar. In the second phase, it forms a component of apple cider vinegar known as acetic acid.

The health effects of acetic acid are still being studied but many consider this to be the secret ingredient to the many health benefits of apple cider vinegar.

Aids the Digestive Process

The healthy bacteria introduced during the fermentation process are known to improve the digestive process and aid in overall gut health. It introduces probiotics and could have a substantial impact on colon health.

Apple cider vinegar has even been used as a cleanse in pill form. You can find apple cider vinegar detox products in your local grocery store or health food section.

Could Promote Heart Health

One study showed some promising results for a reduced risk of heart disease in women who consumed salad dressings with apple cider vinegar. Another study done on animals showed a decrease in blood pressure, lower blood triglyceride levels, and lower cholesterol, which is excellent news for your heart health.

Can Kill Pathogens and Bacteria

Because the proponents of apple cider contain healthy bacteria, antioxidants, and amino acids, it has been known to eliminate unwanted pathogens and unhealthy bacteria. You’ll also see it in food preservation such as pickling and canning because of its ability to prevent e.coli. You can even use it as a disinfectant when cleaning.

Could Help with Diabetes Blood Sugar Management

Some studies show that the blood sugar levels of people who consumed apple cider vinegar with their food were lower than the group who didn’t. Apple cider vinegar use has also proven to help those with type 2 diabetes by keeping blood sugar stable even while consuming higher-carb meals. Diabetics might also see an improvement in insulin levels by adding apple cider vinegar to their meals.

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Healthier, More Youthful Skin

You can expect to see healthier-looking skin and a clearer complexion by taking apple cider vinegar orally. You can also apply it to your skin, although it is recommended to dilute it with at least 8 ounces of water to avoid burning your skin. The acetic acid found in the vinegar has many tremendous benefits but in concentrated form, it can be a bit harsh on your skin and can also strip tooth enamel.

It can also improve your hair health by removing build-up and excess oil. It works to restore color and shine to your hair. If you have dandruff you might notice a change in your scalp by applying vinegar as a rinse.

Anti-Fungal Properties

The anti-bacterial and anti-fungal properties of apple cider vinegar are worth a second look if you’re at risk for fungal infections like yeast overgrowth. Many women suffer from candida overgrowth and infection. Studies have shown apple cider vinegar could reduce candida overgrowth and prevent it from turning into an infection.

What Are the Risks of Taking Apple Cider Vinegar Daily?

As with anything, moderation is key when consuming apple cider vinegar. Always dilute the vinegar with water and keep it to 1-2 tablespoons per day. If you notice some of the potentially harmful side effects, stop use right away and consult a health care professional.

Some potential side effects include tooth erosion, chemical burns, and esophageal burns caused by the acidity of the acetic acid. You’ll also want to watch out for potentially lower potassium levels and interactions with other medications such as insulin, laxatives, and diuretics.

You’ll want to monitor your blood glucose levels closely if you’re prone to hypoglycemia or type 1 diabetes since apple cider vinegar lowers blood sugar in the body. Lastly, if you’re prone to any delayed stomach emptying issues, be aware that vinegar can make that worse as well. Delayed stomach emptying can be a symptom of diabetes and apple cider vinegar is known to slow down that process.

Side Effects of Drinking Apple Cider Vinegar

Some other serious side effects you’ll want to consider are the ones involving the high level of acidity and probiotics found in apple cider vinegar. Most side effects are the result of overuse, so if you experience any of these, please cut back and consult your doctor.

The probiotics and fermentation can cause you to experience bloating, gas, and changes in bowel movements. You may experience kidney issues because of the high level of acid found in apple cider vinegar, especially if you’re already prone to kidney disease. The high acidity can also affect acid reflux and make your already present symptoms worse.

Healthy Eating Is More Effective

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As the saying goes, you can’t out-train a bad diet. You also can’t consume apple cider vinegar or any other supplement without also incorporating a healthy diet.

Eating a variety of fruits and vegetables with lean proteins and whole grains is always going to help you feel your best. We recommend starting by cleaning up your diet first and then adding apple cider vinegar to see optimum results.

FAQs About Using Apple Cider Vinegar for Weight Loss

You’re bound to have some more questions about whether or not apple cider vinegar can help you lose weight. We’ve compiled the top questions we see on this topic below. 

Can Apple Cider Vinegar Help You Lose Belly Fat?

Possibly. When combined with a healthy diet and regular exercise, apple cider vinegar may help you lose belly fat. Because it makes you feel fuller for longer, it may help you lower your calorie intake and then lose weight. 

How Much Apple Cider Vinegar Can You Safely Drink Every Day?

Most people can safely consume 1-2 tablespoons of apple cider vinegar daily when diluted with 8 ounces of water. Start with 1 tablespoon and work your way up to 2. It’s helpful to avoid harmful side effects by splitting it up into 2-3 doses spread out per day.

How Much Apple Cider Vinegar Do You Have to Drink to Lose Weight?

Not much! Less is more when it comes to apple cider vinegar usage. For maximum weight loss benefits and minimal harmful side effects, you should stick to 1-2 tablespoons of vinegar per day diluted with water.

Does Baking Soda with Apple Cider Vinegar Promote Weight Loss?

The latest health trends have been exploring the effects of mixing baking soda and apple cider vinegar to lose weight. So far, combining these two proponents hasn’t shown any significant increase in weight loss if any at all. However, we’ll need to see more research on the subject to say for certain. 

What’s the Best Time of Day to Drink Apple Cider Vinegar?

There’s research to suggest taking it in the morning can help put healthy probiotics into your digestive system for use throughout the day. It’s also been recommended to have some 30 minutes before bedtime to aid in digestion throughout the night and lower your blood sugar levels, helping you get a better night’s sleep.

How Long Does It Take to Lose Weight Drinking Apple Cider?

Weight loss takes time, so be patient with yourself as you work towards your goals to live a healthier lifestyle. You should expect to see maximum results in about 12 weeks or 3 months. One study mentioned above showed that participants lost 4 pounds in about 3 months when consuming apple cider vinegar at the daily recommended dose.

Is the Apple Cider Vinegar Weight Loss Fad Safe?

You should always consult a doctor first before starting any new diet or supplement. Especially if you have any pre-existing conditions. Otherwise, as long as you don’t overdo it with the vinegar and remember to stick to the recommended amount there’s really nothing to lose in testing it out to see if it’s right for you!

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About

Julien Raby is the owner of BoxLife. He owns a bachelor in literature and a certificate in marketing from Concordia. He's Crossfit Level 1 certified and has been involved in Crossfit since 2010. In 2023 he finally made it to Crossfit Open Quarterfinals for the first time. LinkedIn Instagram Facebook

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