Apple Cider Vinegar: Is it good for weight loss?

Weight Loss
Coach Shivani
January 10,2023

In an ideal world, losing weight would be a simple process. However, in reality, it is complicated and requires you to change your diet, how you view food, and how you exercise. Apple cider vinegar is yet another dietary element that people praise for its power to make you healthier in every way. For many individuals, apple cider vinegar can be an effective weight loss tool. In some instances, apple cider vinegar may be beneficial in lowering blood sugar levels and suppressing appetite if taken with meals. The consumption of vinegar has health benefits, but excessive quantities can cause digestive problems. It is, therefore, important to know what apple cider vinegar is and how to use it appropriately.

Why is apple cider vinegar effective for promoting weight loss?

First let’s understand what apple cider vinegar is and how it’s made.

The name says it all: it’s a type of vinegar made from apples or a liquid made from fermented apples. In order to make apple cider vinegar, apples are crushed or cut and fermented with yeast to turn their sugar into alcohol. A fermentation process is then carried out to convert alcohol into acetic acid with the help of bacteria.

Apple cider is a low-calorie health solution that contains potassium, amino acids, and antioxidants. Furthermore, it has disinfectant properties that can kill toxins and harmful bacteria. There are many health benefits associated with apple cider vinegar. In addition to reducing belly fat, it also suppresses body fat accumulation. 

You will see many types of apple cider vinegar in stores. The unfiltered version is what you need. The fundamental distinction between unfiltered organic apple cider vinegar and other kinds of vinegar is the presence of “Mother,” an enzyme- and bacterial-rich substance that resembles a cobweb and is brown in colour. Many of the health advantages of apple cider vinegar are included in The Mother, including its capacity to aid in weight loss, lower blood sugar levels, enhance gastrointestinal health, and lower cholesterol levels.

Knowing exactly what apple cider vinegar contains can help you better understand its benefits. This can also aid in determining how much apple cider vinegar to use. The nutrients found in apple cider vinegar include magnesium, iron, phosphorus, manganese, amino acids, and antioxidants are all present. Packed with all these nutrients, this liquid adds up to only 3 calories per tablespoon.

As it is derived using a combination of apples and vinegar, Another advantage of apple cider vinegar is that it is entirely vegan. Given that a growing section of the population is becoming vegan in today’s world, any diet would benefit greatly from its inclusion.

 Also Read: Is Curd Good For Weight Loss?

What are the benefits of apple cider vinegar?

You may hear that Many people claim that apple cider vinegar has numerous health benefits and can help with a variety of health concerns. But it can be hard to tell what is fact and what is not. Here are a the few  main benefits when it comes to weight loss that is backed by scientific research:

Keeps you fuller for longer

Several studies have found that acetic acid in vinegar makes you feel fuller for longer, helping you avoid overeating or cravings. One of the reasons why people have strong sugar cravings is due to blood sugar peaks. These crashes are typically triggered by the consumption of processed carbohydrates, which cause blood sugar levels to fluctuate rapidly. Drinking apple cider vinegar with or before meals may help avoid sugar cravings all day long because the acetic acid in it has been shown to help control blood sugar levels. This will help you by reducing your calorie intake, thereby helping you in losing weight.

Manages your blood sugar levels

Studies suggest that apple cider vinegar stabilises blood sugar levels, particularly after carbohydrate-rich meals. Keeping blood sugar levels stable is crucial to losing weight effectively and healthily. IEspecially if you have a medical condition like diabetes or pre-diabetes, where neither the body produces enough insulin nor utilises it properly, apple cider vinegar can assist you in managing your condition. Acetic acid contributes to blood sugar control by delaying the uptake of glucose into the bloodstream. For diabetics, this is advantageous since it helps keeps blood sugar levels under control.

Helps with polycystic ovary syndrome (PCOS)

One of the most prevalent medical diseases affecting women of all ages is PCOS. It is merely a hormonal illness, but its symptoms can be improved with lifestyle changes. Apple cider vinegar can be used as part of such lifestyle changes that are built on a solid foundation of a balanced diet, and it can provide much-needed aid in improving the lifestyle of women with PCOS and boosting their health journey. Having one to two teaspoons of apple cider vinegar on an empty stomach every morning can result in improving the hormone levels in the body, thus aiding in the management of PCOS.

Manages Cholesterol

Several studies have shown that daily consumption of apple cider vinegar can reduce triglycerides and fats that increase the risk of heart attacks. Recent studies have shown that consuming apple cider vinegar not only lowers bad cholesterol but can also increase good cholesterol.

Soothe eczema

Some people with eczema use apple cider vinegar to relieve skin symptoms. However, the results may differ from person to person, so it is always best to check with your dermatologist to see if it’s okay for you to try apple cider vinegar.

It acts as a natural food preservative

Adding apple cider vinegar to your food may be an efficient way to extend its shelf life. According to one study, acetic acid is effective at preventing the growth of foodborne pathogenic bacteria such as E. coli and salmonella.

Other advantages include relieving a sore throat and lowering the risk of heart disease, acid reflux, and heartburn while pregnant. Apple cider vinegar is even said to be able to treat dandruff. For thousands of years, people have used apple cider vinegar for cleaning, nutrition, and other things.

As a fermented product, apple cider vinegar contains some probiotic bacteria that may be good for gut health. However, there is no scientific proof to back up the claim that consuming the substance will increase nutritional absorption from food.

Owing to the benefits of its consumption, ACV is a good substance to add to your diet, provided that you know the purpose of its consumption. The fact that ACV is often consumed with water is important. Consuming adequate amounts of water throughout the day is known to help in calorie management, along with many other benefits. The key to weight loss is proper calorie intake and workout. ACV suppresses appetite, which is another driving factor in your weight loss journey apart from your motivation.

Also Read: Is Banana Good For Weight Loss

How to lose weight using apple cider vinegar in your diet?

Apple cider vinegar can help you lose weight, but remember that it is only a small part of the overall solution. It shouldn’t be your sole source of weight loss. Good sleep habits, regular exercise, and a balanced diet are always the keys to success with weight loss and weight maintenance. It is possible to consume apple cider vinegar in a number of ways to take advantage of its benefits. Listed below are some simple ways to consume apple cider vinegar and reap its benefits.

1. As a low-calorie drink

With approximately only 3 calories per tablespoon, apple cider vinegar makes for a low-calorie drink that can help with weight loss. You can burn belly fat by adding a glass of water with a spoonful of apple cider vinegar and drinking it first thing in the morning.

2. Add it to your food!

Given that apple cider vinegar comes with a pungent smell and a distinctly sharp taste, it is not everyone’s cup of tea, so Instead of drinking the vinegar straight as an alternative, you can think about spreading it over a salad with olive oil. There are many apple vinegar weight loss recipes available online to help you find delicious ways to consume ACV.

 3. There is a pill version

Due to the high demand and popularity of this ingredient, there are several companies that offer an apple cider vinegar supplement in a tablet form, so if you are one who simply does not like the taste of raw apple cider vinegar, you can try taking the supplement pills that provide the same benefits.

 Another common question people ask is when should apple cider vinegar be consumed. Apple cider vinegar is typically most effective when it is taken before meals. This provides the liquid with plenty of time to boost nutritional absorption and work on your digestive system. Drinking apple cider vinegar on an empty stomach in the morning may help boost your metabolism and curb your hunger all day.

Several studies have also shown that apple cider vinegar can reduce blood sugar spikes when had after meals. With less glucose increase, the body doesn’t need to produce as much insulin as it used to. With less insulin, your body breaks down more fat, which can lead to weight loss. Apple cider vinegar also improves insulin sensitivity, making it less likely that fat will accumulate deep in your belly.

Also Read: Vegan Diet Plan For Weight Loss 

Choosing the right apple cider vinegar

 There are many different apple cider vinegar products you can buy online, but not all of them will offer you the same advantages. Here are a few things to help you understand which apple cider vinegar is good for weight loss

  • Pick raw, unfiltered, unpasteurized apple cider vinegar that contains the mother in it.
  • To get the best blood sugar benefits, always attempt to choose real apple cider vinegar over apple cider vinegar gummies or tablets; most apple cider vinegar gummies contain added sugars, which only add calories to your diet.
  • When possible, choose organic apple cider vinegar. Fortunately, the majority of raw, unfiltered, and organic apple cider vinegar are also pesticide-free.
  • To preserve the best flavour and freshness, store raw, unfiltered apple cider vinegar in a cool, dark location like a kitchen cabinet or refrigerator and keep the top tightly closed.

The side effects of apple cider vinegar

Consuming apple cider vinegar is generally harmless, but some people may experience adverse effects, especially if it is overconsumed. 

  • Apple cider vinegar’s acidic nature can cause damage to tooth enamel, so it is strongly advised to always consume it in a diluted form and use a straw when consuming this liquid. In the long run this acid could cause serious tooth decay.
  • Consuming undiluted apple cider vinegar can also lead to damaged tissues in the stomach lining, which could potentially lead to gastric trouble and digestive distress. Be careful not to drink apple cider vinegar straight, it may irritate the throat and oesophagus. It is always recommended to dilute it with water.
  • It is important to note that in some cases apple cider vinegar can interact with certain medications and increase the potassium levels in the blood. So if you are taking regular medication, please check with your Doctor first.
  • Be cautious of allergies: If you experience any type of allergic reaction after consuming apple cider vinegar, you are most likely allergic to it. Consult a doctor right away.


A healthy diet can include apple cider vinegar, so long as you can digest it well and don’t consume more than you need. Apple cider vinegar helps suppress appetite and reduces blood glucose spikes. People with chronic health conditions or taking medications should consult their doctor before trying apple cider vinegar. It can be consumed first thing in the morning or as part of a meal, such as salad dressing. As always, you should listen to how your body feels and how you like the taste. Do not force yourself to enjoy it if it does not taste good to you. The key to long-term weight loss and weight maintenance is following dietary changes that taste good and feel right.

About the Author

Coach Shivani
Shivani is a Precision Nutrition-Certified Nutrition Coach with experience of coaching thousands of women. As a mom of two, Shivani knows what it takes for women to achieve weight loss & a healthy lifestyle through diet, exercise & sleep habits. She dislikes one-size-fits-all type advice.

Related Blogs

Hot topics

More from this author

Other Recommended Blogs

Hot topics

Related Blogs

More from this author