Since ancient times, apple cider vinegar (ACV) has been used for a variety of purposes such as cooking, cleaning, skin and hair care, and to cure minor ailments. Apart from various health benefits of ACV, the most popular questions are how to drink apple cider vinegar for weight loss and is it useful?
Yes, it is. It has been claimed to be a natural remedy for weight loss that doesn’t have harmful effects when taken in moderation.
How to Use Apple Cider Vinegar for Weight Loss
A study published in The Bioscience, Biotechnology and Biochemistry journal states that drinking two tablespoons of vinegar for three months caused a significant decrease in body weight, waist circumference, abdominal fat, and triglycerides. Read on to know how apple cider vinegar works for weight loss.
1. An appetite suppressor
To shed some pounds, the body needs to burn more calories than is consumed. A study published in the European Journal of Clinical Nutrition states that people who ate bread with apple cider vinegar felt more satiated than the ones who just consumed bread.
The more acetic acid content, the more fuller they felt. Another study published by the American Dietetic Association says that when vinegar is consumed with a meal, the calorie consumption throughout the day drops by 200 to 275 calories.
2. May slow digestion
According to a study published in BMC Gastroenterology, apple cider vinegar slows the transit of food through the digestive system, making you feel fuller for a longer time post-meals. This prevents cravings and avoids increased calorie consumption.
3. Contains minimal calories
Most dieters don’t show astonishing results despite consuming salads. Although the veggies used for making salad are not high in calories, the dressing is.
A single tablespoon of salad dressing can pack more than 60 calories. ACV has minimal calories, and won’t bulk you up when used as a salad dressing.
4. Affects insulin secretion
Apple cider vinegar may help improve insulin sensitivity. According to a 2004 study published in Diabetes Care, consuming apple cider vinegar with a high-carbohydrate meal increases insulin sensitivity.
Insulin enables the cells in the body to utilize energy from sugar in the bloodstream. After consuming a high-carb meal, a high amount of insulin is secreted to break down the sugars.
In the case of diabetics or people who have insulin resistance, insulin is not secreted or minimally secreted, and as such, they face fluctuations in blood sugar levels.
A study conducted by the American Diabetes Association showed that vinegar improved post-prandial insulin sensitivity. This experiment was conducted on people with type 2 diabetes.
5. Lowers blood glucose level
According to a study published in the Journal of Functional Foods, drinking a tablespoon of ACV mixed with eight ounces of water prior to meals showed lower blood glucose levels.
“Acetic acid, the main component in vinegar, may interfere with the body’s ability to digest starch,” says Carol Johnston (PhD), associate director of the School of Nutrition and Health Promotion at the Arizona State University. The starch-blocking power of apple cider vinegar helps in weight loss.
6. Boosts metabolism
A study published in Metabolism – Clinical and Experimental, states that when obese rats consumed a ginseng-vinegar extract, it significantly affected their body weight and metabolism.
ACV does a genetic-level change in metabolism, leading to weight loss. The enzymes and organic acids speed up the metabolism and increase the rate at which the body burns fat, although there aren’t any human studies that prove this.
7. Other benefits
In addition to being used for weight loss, ACV has other benefits. Apple cider vinegar helps fight the bacteria in the mouth that causes bad breath, balances the skin’s pH levels, can reduce restless leg syndrome, and prevent leg cramps. It can also be used as a health tonic to boost stamina, and may lower high blood pressure.
When to Drink Apple Cider Vinegar for Weight Loss
Now that you know ACV has many health benefits, you are probably still wondering how to use apple cider vinegar for weight loss.
Although some people prefer consuming ACV as the first drink in the morning, it is recommended to drink it 10 minutes prior to breakfast. Here are a few ways to take apple cider vinegar for weight loss.
1. Drink before every meal
Consuming a diluted ACV solution 30 minutes prior to meals gives you a feeling of fullness and avoids overeating.
You can add a tablespoon of ACV to eight ounces of water. Start by consuming it once a day, and then you can increase the frequency gradually to three times.
2. Don’t drink undiluted ACV
ACV is highly acidic, so it is better to have it in diluted form to protect your teeth, throat, and stomach lining.
3. Mix with your choice of drink
You can make a tonic of fruit juice and ACV before each meal. Take a cup of grapefruit juice and add two tablespoons of ACV to it. You can replace the grapefruit juice with any juice that is high in vitamin C.
Also, eat a snack such as an apple with it to curb cravings. You may also replace fatty salad dressing with a dressing made of apple cider vinegar, garlic, and parsley.
It can also be added to bean soups or rich meat-based soups once they have cooled, to avoid the loss of nutrients.
4. Organic, unpasteurized, and unfiltered
Always check for these three factors before you buy ACV. Unpasteurized ACV is not deprived of nutrients that are otherwise lost during the pasteurization process.
It should include the “mother,” which is the grainy substance found at the bottom of the bottle and includes all the beneficial bacteria and enzymes.
How to Take Apple Cider Vinegar for Weight Loss
Here are three simple and easy-to-make apple cider vinegar recipes to help with weight loss.
Apple Cider Vinegar and Garlic Drink Recipe
Garlic is known for fighting the common cold. Lemon has a good amount of vitamin C which fights against infections and boosts metabolism. To improve the taste of this drink for weight loss, you can add honey to it.
- A few cloves of garlic
- A glass of warm water
- 1 tablespoon of honey
- 1 tablespoon of apple cider vinegar
- 1 lemon
Add the garlic to water and simmer it for 10 minutes. Add apple cider vinegar, lemon juice, and four tablespoons of honey. Bring the mixture to a boil.
Drink when it cools.
Apple Cider Vinegar and Honey Tea Recipe
Try this recipe of apple cider vinegar and honey for weight loss. This tea is rich in antioxidants and boosts metabolism.
- 1 tablespoon of apple cider vinegar
- A glass of warm water
- 1 tablespoon of honey
- 1 tablespoon of tea leaves
Add the tea leaves to water and bring it to a boil. Add apple cider vinegar and honey.
The apple cider vinegar-based tea for weight loss is ready to serve.
Apple Cider Vinegar-Based Salad Dressing Recipe
- 2 cucumbers
- 2 tomatoes
- 50 ml apple cider vinegar
- ¼ black pepper
- 4 spring onions
- 50 ml water
- ¼ salt
- 2 teaspoons sugar
Dice the vegetables and mix them in a bowl.
In another bowl mix apple cider vinegar with water and pour the dressing on the vegetables. Season with salt, pepper, and sugar.
Apple Cider Vinegar for Weight Loss: Proper Dosage
The package label mentions a single serving size as 15 milliliters or one tablespoon. Although there is no recommended daily intake (RDI) mentioned, 15 to 30 milliliters of ACV consumption is common.
Using apple cider vinegar for weight loss isn’t a quick fix. A portion-controlled healthy diet and exercise are the best ways to lose weight and apple cider vinegar may just give you a boost for that. It will take few weeks to show the results and so you need to be patient.
But before you start drinking apple cider vinegar for weight loss, you should know that consuming ACV in excess can have side effects. The acidity of ACV can damage the enamel of your teeth. It may also irritate your throat and stomach, and interact with certain medications, such as blood thinners, insulin, and diuretics. It is recommended to consult your doctor first, as it may not be safe for people on these medications to drink ACV.
“Effect of acetic acid feeding on the circadian changes in glycogen and metabolites of glucose and lipid in liver and skeletal muscle of rats,” PubMed, last accessed March 08, 2017; https://www.ncbi.nlm.nih.gov/pubmed/16277773
“Acetic acid activates hepatic AMPK and reduces hyperglycemia in diabetic KK-A(y) mice,” PubMed, last accessed March 08, 2017; https://www.ncbi.nlm.nih.gov/pubmed/16630552
“Biological Function of Acetic Acid-Improvement in Obesity and Glucose Tolerance by Acetic Acid in Type 2 Diabetic Rats,” PubMed, last accessed March 08, 2017; https://www.ncbi.nlm.nih.gov/pubmed/26176799