Which Apple Cider Vinegar For Weight Loss?

It is unlikely that apple cider vinegar will aid in weight loss. A modest amount consumed or a supplement taken before meals, according to proponents of apple cider vinegar, can help reduce hunger and burn fat. These statements are not well supported by science, though.

How much apple cider vinegar do you consume each day to lose weight?

Apples are first chopped or crushed, then mixed with yeast to turn their sugar into alcohol. The alcohol is then fermented into acetic acid by the addition of microorganisms.

Although some producers substantially speed up the process so that it just takes a day, traditional apple cider vinegar production typically takes around a month.

It is an organic substance with a pungent smell and sour taste that is also referred to as ethanoic acid. The Latin word for vinegar, acetum, is where the word “acetic” originates.

The amount of acetic acid in apple cider vinegar is around 56%. Water and trace amounts of other acids, such malic acid, are also present (2).

Apple cider vinegar has only three calories and almost no carbohydrates per tablespoon (15 ml).

In summary, a two-step fermentation method is used to make apple cider vinegar. The primary active ingredient in vinegar is acetic acid.

Acetic acid is a short-chain fatty acid that breaks down in your body into acetate and hydrogen.

The acetic acid in apple cider vinegar may aid in weight loss in a number of ways, according to several animal studies:

  • reduces blood sugar levels: In a rat research, acetic acid enhanced the liver’s and muscles’ capacity to absorb sugar from the blood (3).
  • Acetic acid lowers insulin levels via reducing the insulin to glucagon ratio in the same rat study, which may help in fat burning (3).
  • increases the enzyme AMPK, which increases fat burning and lowers the creation of fat and sugar in the liver, in rats exposed to acetic acid in another study (4).
  • Reduces fat storage: Acetic acid or acetate treatment of obese, diabetic rats prevented weight gain and boosted expression of genes that decreased liver and belly fat accumulation (5, 6).
  • Fat-burning genes significantly increased in a study of mice fed a high-fat diet supplemented with acetic acid, which reduced the accumulation of body fat (7).
  • Reduces hunger: According to a different study, acetate may inhibit the brain regions in charge of controlling hunger, which may result in less food being consumed (8).

Although the outcomes of the animal trials are encouraging, further human study is required to verify these effects.

Summary Acetic acid may aid fat loss in a number of ways, according to animal research. It can improve blood sugar and insulin responsiveness, decrease hunger, promote fat burning, and decrease fat storage.

By encouraging satiety, apple cider vinegar may help people consume less calories (9, 10).

One hour after eating a high-carb dinner, participants in one short trial of 11 persons who took vinegar experienced a 55% lower blood sugar response.

Additionally, they were able to consume 200275 less calories the remainder of the day (10).

Apple cider vinegar has been demonstrated to reduce the rate at which food leaves your stomach in addition to its appetite-suppressing effects.

Taking apple cider vinegar with a starchy meal considerably slowed stomach emptying in a different small study. As a result, there were greater feelings of fullness and lower levels of insulin and blood sugar (11).

Delay in stomach emptying, often known as gastroparesis, is a typical consequence of type 1 diabetes. Because it is impossible to forecast how long it would take for blood sugar to rise after a meal, timing insulin with food intake becomes tricky.

Taking apple cider vinegar with meals may make gastroparesis worse because it has been demonstrated to lengthen the time food remains in your stomach (12).

Due to delayed stomach emptying, apple cider vinegar helps enhance fullness. This might naturally result in consuming fewer calories. For some people, this may aggravate their gastoparesis.

According to the findings of one human investigation, apple cider vinegar has remarkable benefits on body fat and weight (13).

In this 12-week study, 144 obese Japanese adults were given a daily vinegar dose of either 1 tablespoon (15 ml), 2 tablespoons (30 ml), or a placebo beverage.

They were instructed to limit their alcohol consumption but otherwise maintain their regular diet and activity levels for the duration of the trial.

The following advantages were generally experienced by people who ingested 1 tablespoon (15 ml) of vinegar daily:

  • Loss of weight: 2.6 pounds (1.2 kg)
  • Body fat percentage dropped by 0.7%.
  • Waist size shrank by 0.5 inches (1.4 cm)
  • Triglyceride levels dropped by 26%.

What altered in individuals who consumed 2 tablespoons (30 ml) of vinegar daily was as follows:

  • Loss of weight: 3.7 pounds (1.7 kg)
  • Body fat percentage dropped by 0.9%.
  • Reduced waist size by 0.75 inches (1.9 cm)

The placebo group’s waist circumference grew a little bit, and they actually gained 0.9 lbs (0.4 kg).

This study found that including 1 or 2 teaspoons of apple cider vinegar in your diet can aid in weight loss. Additionally, it can help you lose belly fat, lower your blood triglycerides, and lower your body fat percentage.

Several human studies have looked into the impact of vinegar on weight loss, and this is one of them. Although the study was pretty extensive and the findings are positive, more research is required.

The high-dose vinegar group also accumulated 10% less fat than the control group and 2% less fat than the low-dose vinegar group during a six-week research in mice fed a high-fat, high-calorie diet (7).

Summary Overweight individuals in one study lost weight and body fat by consuming 12 tablespoons (1530 ml) of apple cider vinegar every day for 12 weeks.

Apple cider vinegar also helps people lose weight and fat, among other advantages:

  • Apple cider vinegar has been demonstrated to drastically reduce blood sugar and insulin levels after eating when taken with a high-carb diet (14, 15, 16, 17, 18).
  • Enhances insulin sensitivity: According to one study, adding vinegar to a high-carb meal increased insulin sensitivity by 34% in persons with insulin resistance or type 2 diabetes (19).
  • Reduces fasting blood sugar: In a type 2 diabetes trial, participants who had apple cider vinegar along with a high-protein evening snack saw their fasting blood sugar drop by twice as much as those who didn’t (20).
  • Improves PCOS symptoms: In a small research, 57% of women with PCOS who took vinegar for 90110 days regained ovulation, probably because their insulin sensitivity had increased (21).
  • Lowers cholesterol: Research on diabetic and healthy rats and mice revealed that apple cider vinegar boosted “beneficial HDL cholesterol It also decreased “Triglycerides and harmful LDL cholesterol (22, 23, 24).
  • vinegar may lower blood pressure by blocking the enzyme that causes blood vessels to contract, according to animal research (25, 26).
  • Kills hazardous germs and viruses: Vinegar combats microorganisms like E. coli that can lead to food poisoning. In one study, vinegar lowered the prevalence of several bacteria and viruses by 90% and by 95%, respectively (27, 28).

Summary Consuming apple cider vinegar may improve cholesterol, blood sugar, insulin, and PCOS symptoms. Bacteria and viruses are also combated by vinegar.

Use it as a salad dressing by mixing it with olive oil is a simple technique. It tastes very good when combined with leafy greens, cucumbers, and tomatoes.

You may also mix it with water and consume it, or you can use it to pickle vegetables.

12 tablespoons (15-30 ml) of apple cider vinegar mixed with water per day is the recommended dosage for weight loss.

Because of the possibility for negative side effects at larger dosages, such as drug interactions or dental enamel erosion, taking more than this is not advised. Additionally, it’s suggested to test your tolerance with 1 teaspoon (5 ml) at first.

Take no more than 1 tablespoon (15 ml) at a time because ingesting more may make you feel sick.

Because undiluted vinegar can burn the lining of your mouth and esophagus, it’s crucial to dilute it with water.

Although ingesting apple cider vinegar in tablet form could appear advantageous, there are significant hazards involved. In one instance, an apple cider vinegar tablet that became stuck in a woman’s esophagus caused throat burns (29).

Summary To maximize weight loss results, consume 12 tablespoons (1530 ml) of apple cider vinegar daily. Drink after mixing with water for optimal results.

Finally, consuming moderate amounts of apple cider vinegar seems to aid in weight loss and have a number of other health advantages.

Even though vinegars with lesser acetic acid contents might have less powerful effects, other varieties may offer comparable advantages.

Which apple cider vinegar variety is best?

The best apple cider vinegar overall is Fairchild Organic Apple Cider Vinegar with the Mother.

This vinegar is praised for its strong apple flavor and is only made using apples that are entirely organic and come from Washington state.

You get more pure apple cider vinegar with Fairchild Organic Apple Cider Vinegar than you would with other brands because it is undiluted and only contains fermented organic apples (12).

Additionally, the vinegar is unfiltered, unheated, unpasteurized, free of concentrates, and contains “mother.” It is also USDA-certified organic.

The vinegar has 5 calories per tablespoon (15 mL) and less than 1 gram of carbohydrates (13).

Because organic products are subject to stricter rules regulating the use of pesticides and synthetic fertilizers, some individuals prefer to purchase organic apple cider vinegar over conventional apple cider vinegar because of the potential health benefits (14).

The variety of beneficial bacteria that organic apple cider vinegar includes may be another advantage.

In one study, the organic vinegar had a wider variety of bacterial strains when comparing the bacteria composition of conventional unfiltered apple cider vinegar products with that of organic unfiltered apple cider vinegar products (15).

Given that research has linked higher gut diversity to a lower risk of obesity, type 2 diabetes, and inflammatory bowel disease, gut bacteria diversity is crucial for overall health (IBD). Additionally, it provides advantages for immune system health (16, 17, 18, 19).

Pros

  • raw, unprocessed; includes the mother
  • the probiotics are all present in the vinegar because it is pure and undiluted.
  • organic products with USDA certification and no GMOs
  • the enzymes are still active because it has not been pasteurized

A low calorie drink

Apple cider vinegar is a low-calorie beverage that can aid in weight loss because it only has about 22 calories per 100 grams. Early in the morning, take a glass of water with a spoonful of ACV to potentially reduce abdominal fat.

Helps suppress fat accumulation

Acetic acid, which makes up the majority of vinegar and has been shown in studies to prevent fat buildup, was found to have this effect on animals, according to a study published in Bioscience, Biotechnology, and Biochemistry. In a double-blind trial, the research team also looked into the impacts on obese Japanese people. In summary, regular consumption of apple cider vinegar may help avoid metabolic syndrome by lowering obesity.

Can apple cider vinegar by itself aid in weight loss?

It can still have negative side effects, including as dental enamel erosion and esophageal lining damage, even when diluted with water. Alternatives like apple cider vinegar pills have been promoted, but just like the liquid version, there is no proof that these aid in weight loss.

Has anyone used apple cider vinegar to lose weight?

According to certain tiny studies, apple cider vinegar may aid in weight loss, but it’s unlikely to result in significant weight loss, according to Daniela Novotny, RD, a senior instructor of biomedical sciences at Missouri State University.

According to Melissa Mitri, a qualified dietitian with a private practice, research on the effects of apple cider vinegar is still in its early stages and further studies are required before any firm conclusions can be made. According to the research,

  • Apple cider vinegar may help avoid blood sugar increases, according to a 2018 review. Although additional research is required, this might help restrict weight growth.
  • In a tiny 2009 trial, obese persons who consumed one to two tablespoons of apple cider vinegar daily lost more weight than those who took a placebo over the course of 12 weeks.
  • In a 2018 study, participants who consumed two tablespoons of apple cider vinegar with lunch and supper while following a low-calorie diet dropped an average of 8.8 pounds over the course of 12 weeks. In the same amount of time on the lower-calorie diet, the people who did not consume apple cider vinegar only lost five pounds.

According to other studies, vinegar may also promote satiety, which would lead to less calories being consumed and would therefore help with weight loss.

The feeling of being full after eating is referred to as satiety in medicine. Increasing fullness makes you less prone to overeat, which results in less calories being consumed.

As a result, Mitri believes that apple cider vinegar may have a negligible effect on weight loss, but more extensive research is required.

Who is not supposed to consume apple cider vinegar?

The yeast turns the apple sugar into alcohol. The mixture is then combined with bacteria, which causes the alcohol to ferment into acetic acid (1).

Apple cider vinegar is 56% acetic acid. It is categorized as a “weak acid,” yet when concentrated, it still exhibits quite strong acidic qualities.

Vinegar also contains water, traces of other acids, vitamins, and minerals, in addition to acetic acid (1).

Acetic acid and apple cider vinegar have been linked to improved cholesterol levels, reduced blood sugar levels, increased insulin sensitivity, and weight loss in both humans and animals, according to several studies (2, 3, 4, 5).

Sadly, there are few human studies that support the regular use of apple cider vinegar, and additional study is required (6).

Acetic acid, the primary ingredient in apple cider vinegar, may help with weight loss and provide additional health advantages like improved cholesterol and blood sugar control.

Sadly, there are some adverse effects associated with using apple cider vinegar.

While ingesting little amounts is typically okay and healthy, doing so in excess can be detrimental and even dangerous.

Delayed stomach emptying

Apple cider vinegar may slow down the rate at which food leaves the stomach and enters the lower digestive tract, according to small human studies. The bloodstream’s ability to absorb nutrients could be slowed by this.

However, this impact might make persons with diabetes who frequently experience gastroparesis’ symptoms worse.

Due to malfunctioning stomach nerves in gastroparesis, food remains in the stomach for an excessive amount of time and does not empty at a regular rate.

Gastroparesis signs and symptoms include nausea, bloating, and heartburn. Because it’s difficult to forecast how long food will take to digest and absorb, timing insulin with meals can be particularly difficult for persons with type 1 diabetes and gastroparesis.

Ten patients with type 1 diabetes and gastroparesis were the subject of one controlled study.

When compared to drinking normal water, drinking water with 2 tablespoons (30 mL) of apple cider vinegar lengthened the time food stayed in the stomach (7).

More recent studies are required to fully comprehend how apple cider vinegar affects blood sugar levels.

According to research, apple cider vinegar may reduce how quickly food leaves the stomach. People with type 1 diabetes may experience worsening gastroparesis symptoms as a result, making it harder for them to control their blood sugar levels.

Digestive side effects

Studies on both people and animals have discovered that acetic acid and apple cider vinegar can naturally reduce calorie intake by promoting feelings of fullness and reducing desire (8, 9).

However, one controlled study indicates that under some circumstances, dyspepsia may cause a decrease in appetite and food consumption.

The participants who drank a beverage containing 25 grams (0.88 ounces) of apple cider vinegar reported less appetite but also noticeably more nausea, especially when the vinegar was a component of a drink with a bad taste (10).

Although it may aid in appetite suppression, apple cider vinegar can also make you feel queasy, especially if you drink it with something that tastes bad.

Low potassium levels and bone loss

The effects of apple cider vinegar on blood potassium levels and bone health have not yet been subjected to controlled trials.

One case report of low blood potassium levels and bone loss, however, was linked to consuming significant amounts of apple cider vinegar over an extended period of time.

A 28-year-old lady drank 8 ounces (250 mL) of water-diluted apple cider vinegar every day for six years.

She was brought to the hospital due to low potassium levels and further blood chemical problems (11).

In addition, osteoporosis, a disorder that produces brittle bones and is uncommon in young people, was identified as the woman’s illness.

The woman was treated by doctors who think her huge daily doses of apple cider vinegar caused mineral loss from her bones in an effort to balance the acidity of her blood.

Of course, she consumed a lot more apple cider vinegar in this example than the majority of people would in a single day, and she did it every day for a long time.

There is one case report of osteoporosis and low potassium levels that were probably brought on by consuming excessive amounts of apple cider vinegar.

Erosion of tooth enamel

Although studies on soft drinks and fruit juices have received more attention, some evidence suggests that vinegar’s acetic acid may also harm dental enamel.

In one lab experiment, vinegars with pH ranges from 2.73 to 2.95 were used to soak wisdom tooth enamel. After 4 hours, the vinegars caused a 100% loss of minerals from the teeth (13).

As saliva helps to buffer acidity in the mouth and a person wouldn’t retain vinegar in their mouth for four hours, it is important to note that this study was conducted in a lab rather than in a human mouth. However, there is some proof that excessive vinegar consumption may lead to teeth erosion.

A case study revealed that a 15-year-old girl who regularly consumed 1 cup (237 mL) of undiluted apple cider vinegar as a weight-loss aid was responsible for developing serious dental damage (14).

Vinegar’s acetic acid has the potential to erode dental enamel, cause mineral loss, and tooth decay.

Throat burns

Acetic acid from vinegar was discovered to be the most often occurring acid that resulted in throat burns when dangerous liquids accidently consumed by youngsters were examined.

Researchers advised keeping vinegar in childproof containers and treating it as a “strong caustic chemical” (15).

However, according to one case study, an apple cider vinegar tablet that got stuck in a woman’s throat burned her. The woman said that for six months following the incident, she had pain and trouble swallowing (16).

Children’s throat burns from apple cider vinegar’s acetic acid have been reported. One woman had burns on her throat from an apple cider vinegar tablet that got stuck in her esophagus.

Skin burns

When applied to the skin, apple cider vinegar can burn because of how powerfully acidic it is.

In one instance, a 14-year-old girl who followed an internet protocol to remove two moles ended up with erosions on her nose after using several drops of apple cider vinegar (17).

In another instance, an apple cider vinegar-treated leg infection caused leg burns in a 6-year-old boy with many health issues (18).

Additionally, there are several anecdotal stories online of burns brought on by skin-applied apple cider vinegar.

Apple cider vinegar has been used to cure infections and moles, although there have been instances of skin burns as a result.