Science Explains How to Use Apple Cider Vinegar For Weight Loss

Science Explains How to Use Apple Cider Vinegar For Weight Loss

apple cider vinegarHealth


With all the health benefits of fermented foods being brought to light, it’s no wonder that many people are looking to apple cider vinegar for answers with their health.

ACV has been a staple used by many people to treat health problems. While it’s something that’s always been on your grocery shelf, many are now beginning to see the true wonders in this tonic.

Despite the massive health benefits, this tart concoction is also helping people lose weight. Is it possible that something that has been used for pickling and making a zesty vinaigrette can help fight the battle of the bulge?

Understanding the Components of Apple Cider Vinegar?

To make ACV, crushed apples are added to a yeast mixture. The yeast causes the sugars within the apples to turn to alcohol. The next part of the process is to add acid to ferment the batch. Once acetic acid is added, the total processing time is about one month. Many manufacturing companies have been able to reduce the production time to around 24 hours.[1]

The strong taste and sour odor in this vinegar comes from ethanoic acid. Nutritionally speaking, one tablespoon of this bitter elixir has about three calories and zero carbohydrates. [2]


Acetic Acid Can Promote Fat Loss

The Latin word for vinegar is acetum. About six percent of this apple cider treat is made up of acetic acid, which is considered a short-chain fatty mordant. Once it’s ingested, the acid dissolves and makes acetate in the body. Acetate has many advantages as it causes changes to occur. [3]

Studies show that acetic acid can lower blood sugar levels, decrease insulin levels, improve your metabolism, reduce overall fat storage, and suppress your appetite. Most research was conducted on animals. While more studies are needed on humans, the results of regular use is promising.

Reduces Calorie Intake and Feeling Full

When it comes to apple cider vinegar for weight loss, the power is in appetite suppression. Ingesting a couple of tablespoons of this vinegar can help you feel full. When your stomach is satisfied, you are less likely to eat.

A study was conducted on a group of people taking the recommended dosage of this vinegar before consuming a high carbohydrate meal. Over the course of the day, those who took the apple cider vinegar ate about 275 calories less than those who didn’t take it.


Not only does this elixir provide appetite-suppressing properties, but it can also slow the digestive process. When your food doesn’t leave the stomach as quickly, then you feel full and satisfied a lot longer. Delayed emptying can help to lower blood sugar levels, which is imperative in many that struggle with being overweight. Diabetes and excess fat run hand-in-hand.

Can Apple Cider Vinegar Help You Lose Weight?

First, you should know that there is no magic pill or health tonic that is going to make the pounds miraculously disappear. Rather than purchasing the latest fad drug or buying into that hype, you can take comfort knowing that this vinegar has been used for thousands of years.

When using apple cider vinegar for weight loss, you won’t need to worry about your heart racing, feeling flush, or having euphoria like sensations, which come with most dieting drugs. However, studies have shown that it has an impressive effect on excess fat. [4]

Another study was conducted over 12 weeks on Japanese adults. The 144 individuals were given 1-2 tablespoons of ACV to drink each day. They were told that they couldn’t have any alcohol, but they didn’t need to alter their diet in any other way. The results were uncanny. [5]

The group that consumed one tablespoon lost an average of 2.5 pounds. Their triglycerides decreased by an astounding 26 percent, and their body fat dropped seven percent. The group that consumed two tablespoons had even more significant results. On average, these individuals lost 3.5 pounds, and they saw a 26 percent drop in their triglycerides.

The placebo group didn’t have such good results. They gained weight and their waist measurements increased. There haven’t been many studies of this kind, but this human study proves that ACV is quite useful in weight loss.

Other Health Benefits Provided by Apple Cider Vinegar

Though many people are talking about apple cider vinegar for weight loss, it has many other benefits that it can provide for the body. Here are some of the ways Old-timers used ACV as a tonic.


•It Lowers Blood Sugar and Insulin Levels

After consuming a meal laden with high carbohydrates, ACV can lower the blood sugar and insulin levels by slowing the digestive process. There is no need to alter your diet to see dramatic results with a strict regimen. [6]

•Helps with Insulin Sensitivity

A study that showed adding a couple of tablespoons before a meal also showed that the insulin sensitivity saw an improvement by 34 percent.

•Alters Fasting Blood Sugar Levels

Another study took people with type 2 diabetes and had them consume ACV with a snack in the evening. The high-protein snack along with the vinegar improved the blood sugar numbers twice as much as those who did fasting alone to improve their numbers.

•Tackles PCOS symptoms

Polycystic ovary syndrome is a horrible condition that causes infertility, lose their hair, grow hair in places they shouldn’t, and have problems balancing their hormones. It’s a miserable illness that has no cure. One study placed women with this disease on a regimen to take two tablespoons of ACV at night.

They consumed the vinegar for around 100 days. Shockingly, more than half of the women started ovulating again, which is the most significant complaint of infertility issues. The improvement of insulin sensitivity has everything to do with the reproductive system, which is probably why they saw such a dramatic increase.

•Cuts Cholesterol Levels

Studies conducted in rats and mice found that a regular ACV regimen reduced the bad cholesterol and triglycerides levels. Fortunately, it increased good cholesterol numbers.

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•Controls Blood Pressure

Using studies on animals, researchers have found that using ACV may also decrease the diastolic and systolic pressures. This elixir constrains the enzymes that constrict blood vessels and doesn’t make the heart work as hard.

•Kills Viruses and Bacteria

E. Coli is a powerful bacterium that is found in foods. Thankfully, ACV can fight these bacteria and reduce up to 90 percent of how much is ingested. Forget food poisoning when you take this health tonic before you eat. Also, it can reduce viruses by up to 95 percent. Flu season may never be the same again.

Adding Apple Cider Vinegar to Your Diet for Weight Loss

You’re already impressed with all you’ve read about using apple cider vinegar for weight loss, but you don’t know where to start. It’s easy to begin incorporating it into your diet. First, you can blend it with a bit of olive oil and make a salad dressing. The tangy zip that ACV provides is great on cucumbers, tomatoes, and leafy greens. [7]

apple cider vinegar


You may want to use it for pickling eggs or cucumbers, or if you don’t mind a tart taste, you can drink it straight. The average dose of ACV is one or two tablespoons per day. Remember, vinegar can cause some gastric problems, so it’s better to start out slow and build up to the full dosage. Some even spread it out over a few doses in the day to prevent indigestion issues.

However, it’s always best to drink ACV before a meal to protect the stomach. Though it’s tempting to turn the bottle up and not mess with measuring, it can cause burning to the esophagus and stomach. Make sure to always dilute it with water for the best results. There are tablets on the market that make big claims, but nothing is going to replace the power of pure, organic, apple cider vinegar with the mother.

The Bottom Line on Apple Cider Vinegar for Weight Loss

After reviewing all the studies conducted on both animals and humans, it appears that ACV does have a dramatic impact on the body. If these studies are truthful, taking just a small amount each day promises big results. Who wouldn’t want to increase their fertility, lower blood pressure and cholesterol levels, as well as lose pounds of fat?


The only downside is that acetic acid, the main component, can be quite harmful to the stomach and cause gastric issues. This problem can be combated by diluting the vinegar in water. If you need to lose weight and have tried everything else, your answer may be at the local health store staring you right in the face. While it’s not a miracle worker, it can certainly help you to get your health under control. [8]


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