Can Apple Cider Vinegar Help You Weight Loss?

For thousands of years, apple cider vinegar has been used to treat health problems. It has been shown to have many health benefits including lowering blood sugar levels. Can apple cider vinegar be added to your diet to help you lose weight?

This article examines the science behind apple cider vinegar’s weight loss. This article also offers tips for incorporating apple cider vinegar in your diet.

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What is Apple Cider Vinegar?


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Two-step fermentation is used to make apple cider vinegar.

First, the apple is cut or crushed. The yeast then converts the sugar into alcohol. To ferment the alcohol, bacteria is used. Traditional apple cider vinegar production can take about a month. However, some manufacturers significantly accelerate the process so it takes only one day.

Apple cider vinegar is mainly made up of acetic acid.

It is also known as ethanoic acids, an organic compound that has a strong smell and a bitter taste. Acetum is Latin for vinegar. The word acetic derives its name.

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Acetic acid is found in approximately 5-6% of apple cider vinegar. It also contains water, as well as trace amounts of other acids like malic acid.

A tablespoon (15 ml), of apple cider vinegar has about 3 calories and almost no carbs.

SUMMARY Apple cider vinegar is made using a two-step fermentation. Acetic acid is the main active ingredient in vinegar.

There are many benefits to Acetic Acid for fat loss

Acetic acid, a short chain fatty acid, dissolves in acetate and hydrogen within your body.

Animal studies have shown that the acetic acids in apple cider vinegar could promote weight loss in a variety of ways.

  • Lowers blood sugar: Acetic acid improves liver and muscle ability to absorb sugar from blood.
  • Lower insulin levels: Acetic acid also decreased the ratio of insulin and glucagon in the same study on rats. This might encourage fat burning.
  • Increases metabolism: A second study on rats exposed to acetic acids revealed an increase in the enzyme AMPK. This enzyme increases fat burning and decreases sugar production in the liver.
  • Reducing fat storage: Treatment of obese diabetic rats using acetic acid/acetate prevented them from gaining weight and increased expression of genes that reduce belly fat storage, and liver fat.
  • Reduces body fat
  • Reduces appetite: A second study has shown that acetate might suppress the centers in your brain that regulate appetite. This could lead to a decrease in food intake.

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While the animal results look promising, more research is needed to confirm this effect in humans.

SUMMARY Animal studies have shown that acetic acids may be able to promote fat loss in a variety of ways. Acetic acid can decrease fat storage, increase fat burn, and reduce appetite. It also improves blood sugar and insulin response.


Apple Cider Vinegar increases fullness and reduces calories

Apple cider vinegar can promote fullness and help to lower calories.

One small study showed that vinegar mixed with high-carb meals had a 55% lower blood glucose response after an hour. They also consumed 200 to 275 fewer calories during the rest of the day.

Apple cider vinegar is known to suppress appetite and slow down food’s exit rate. Another small study found that apple cider vinegar mixed with starchy foods significantly reduced stomach emptying. This resulted in increased satisfaction and lower blood sugar and insulin levels.

Some people might have a condition that renders this effect dangerous. Type 1 diabetes can lead to gastroparesis (or delayed stomach emptying). It is hard to predict the time it will take for blood glucose to rise after eating.

Apple cider vinegar can prolong the time that food stays in your stomach. Consuming it with meals may lead to gastroparesis.

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SUMMARYApple vinegar promotes fullness partly because it slows down stomach emptying. This could naturally result in a lower calorie intake. This could lead to gastroparesis in some people.

It may help you lose weight and body fat

One human study has shown that apple cider vinegar can have impressive effects on body weight and body fat.

This 12-week study found that 144 obese Japanese adults consumed 1 tablespoon (15ml) or 2 tablespoons (30ml) vinegar each day.

The participants were instructed to limit their alcohol consumption, but they could continue with their normal diet and activities throughout the course of the study.

On average, those who consumed 1 tablespoon (15ml) of vinegar daily enjoyed the following:

  • Weight loss:6 pounds (1.2 kg)
  • Body fat percentage decreases:7%
  • Diminishing waist circumference: 0.5 inches (1.4 cm).
  • Diminution in Triglycerides: 26 %

This is how the vinegar became more popular among those who eat 2 tablespoons (30ml) per day.

  • Weight loss:7 pounds (1.7 kg)
  • Decreased body fat percentage:9%
  • Weight loss:75 inches (1.9 cm).
  • Diminution in Triglycerides: 26 %

The placebo group gained 0.9 lbs (0.4kgs) and their waist circumference slightly increased.

This study shows that adding 1 to 2 tablespoons apple cider vinegar to your diet can help to lose weight. It can reduce body fat, help you lose belly fat, and lower your blood triglycerides.

This is just one of the few human studies to examine vinegar’s effect on weight loss. The results were encouraging and the study was large. However, more research is needed.

A six-week study on mice fed high-fat, high calorie diets found that high-dose vinegar groups gained 10% less fat than control and 2% less than low-dose vinegar groups.

SUMMARYA study found that obese people who consumed 1-2 tablespoons (15-30ml) of apple cider vinegar daily for 12 weeks lost weight.

Additional Health Benefits

Apple cider vinegar is not only good for weight loss and fat reduction, but it also has many other benefits.

  • Lowers blood glucose and insulin: Apple cider vinegar, when consumed with high-carb meals, has been shown to significantly lower blood glucose levels and insulin levels.
  • Increases insulin sensitivity: A study of people with insulin resistance and type 2 diabetes showed that vinegar added to a high-carb diet increased insulin sensitivity by 34% ( 19 ).
  • Fasting blood sugar drops: A study of type 2 diabetics showed that those who ate apple cider vinegar and a high protein evening snack experienced twice the reduction in their fasting sugar than those who did not ( 20).
  • Increases PCOS symptoms: A small study of PCOS-suffering women who had taken vinegar for between 90 and 110 days showed that 57% experienced a recurrence in ovulation. This was likely due to an increase in insulin sensitivity.
  • Lowers cholesterol levels: Research in normal and diabetic rats and mice has shown that apple cider vinegar increases “good” HDL cholesterol. It also decreased “bad” LDL cholesterol, and triglycerides.
  • Lowers blood Pressure: Animal research suggests that vinegar could lower blood pressure by inducing the enzyme responsible to constrict blood vessels.
  • Vinegar kills harmful bacteria and viruses E. coli. Vinegar reduced the number of certain bacteria by 90%, while some viruses were reduced by 95% in one study.

SUMMARY Apple cider vinegar may be beneficial for blood sugar, insulin, PCOS symptoms, and cholesterol. Vinegar is also good for fighting viruses and bacteria.

How to add it to your diet

Apple cider vinegar can be added to your diet in a variety of ways.

It can be combined with olive oils to make a salad dressing. It is particularly delicious with tomatoes, leafy greens, and cucumbers.

You can use it to pickle vegetables or mix it in water and drink it.

Apple cider vinegar can be used to aid weight loss. It is mixed with water in a tablespoon (15-30 ml) per daily.

Spread it out in 2-3 small doses throughout the day. It may also be a good idea to consume it before you eat.

Higher doses can have harmful effects such as drug interactions and erosion of tooth enamel. It’s not recommended to take more than that. To test your tolerance, you might start with 1 teaspoon (5ml).

You should not take more than one tablespoon (15 ml) at once. Too much can cause nausea.

Mix it with water. Undiluted vinegar can burn your mouth and esophagus.

Although it may seem to be a good idea, taking an apple cider vinegar tablet can pose serious risks. One woman had throat burns when an apple cider vinegar tablet got stuck in her stomach.

SUMMARYApplying 1-2 tablespoons (15-30ml) of apple cider vinegar per day to achieve full weight loss is recommended. Mix the vinegar with water to get the best results.

The bottom line

A moderate amount of apple cider vinegar can help with weight loss as well as provide many other health benefits.

Other vinegars may offer similar benefits, but those with lower levels of acetic acid might not have the same potent effects.

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