Apple Cider Vinegar for Weight Loss: Does It Work?
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Apple cider vinegar has been in the spotlight for the past several years as an all-star home remedy that may be able to help with almost any problem or ailment or support overall wellness. You may see people take apple cider vinegar daily for its purported benefits as a supplement for weight loss. However, there’s not a great deal of research to support these claims. Still, apple cider vinegar may offer some health benefits that could indirectly help you achieve your weight loss goals. Here’s what you need to know about apple cider vinegar for weight loss, how to use it safely and what claims are backed by evidence.
If you have a history of eating disorders, disordered eating or any underlying health conditions it is important to discuss your weight loss goals with a doctor first. Always consult with a medical professional before starting a new diet, exercise routine and/or weight loss program to ensure it’s right for you.
What is Apple Cider Vinegar?
Apple cider vinegar is a fermented liquid made from apple cider. It’s highly acidic with a strong tangy flavor. It’s often used to make salad dressings or marinades, and can also be used as a pickling liquid. Additionally, many people turn to apple cider vinegar pills or the liquid form as a home remedy for a number of ailments, including acid reflux (heartburn), skin problems, blood sugar control and weight loss.
Some apple cider vinegars are bottled “with the mother,” which means that these vinegars contain the live cultures that were used during the fermentation process. These bacteria may look like particles or cloudiness that settles at the bottom of the bottle. There are also many dietary supplement products, like gummies or beverages, that contain apple cider vinegar.
Benefits of Apple Cider Vinegar
According to Kimberley Wiemann, MS, RDN, a private practice dietitian in Long Island, New York, there are a few health benefits of apple cider vinegar. “Some studies have shown that apple cider vinegar can help with lowering blood pressure and blood glucose levels,” she says.
“However,” she cautions, “it is not a magic answer and could be used in addition to a healthy diet and lifestyle.”
Miranda Galati, MHSc, RD and owner of Real Life Nutritionist, adds, “Apple cider vinegar is best known for its potential role in reducing the glycemic index of foods.” Glycemic index refers to how quickly a food raises your blood sugar levels.
“Consuming ACV before a meal,” she explains, “may reduce its impact on blood sugar, which may help people with diabetes, insulin resistance or obesity manage their symptoms.”
Side Effects of Apple Cider Vinegar
There are some potential risks of using too much apple cider vinegar, though. “Like all vinegars and highly acidic foods,” says Galati, “apple cider vinegar might damage your tooth enamel or digestive tract if consumed in large quantities.”
“I wouldn’t recommend taking shots of straight apple cider vinegar,” she says. Erosive damage to the esophagus and teeth from undiluted or excessive amounts of apple cider vinegar has been noted in some case studies. She adds that some people may feel nauseous after consuming apple cider vinegar, especially on an empty stomach.
How do You Use Apple Cider Vinegar for Weight Loss
“If you’d like to explore the benefits of apple cider vinegar on blood sugar and weight loss,” says Galati, “I’d recommend enjoying two tablespoons diluted in juice or water. As a dietitian, my favorite way to enjoy apple cider vinegar is in a delicious salad dressing with lots of colorful vegetables!” It’s very important to dilute ACV before taking it to minimize the risk of tissue damage. Add two tablespoons of ACV to at least eight ounces of fluid when taking it.
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Weimann adds, “If choosing to consume apple cider vinegar to help with weight loss, be sure to add it to a healthy diet and exercise routine.” Apple cider vinegar will not help you lose weight if you’re not at a caloric deficit.
If you dislike the taste of ACV or want to reduce the risk of unpleasant side effects, try a gummy or encapsulated ACV supplement.
Can Apple Cider Vinegar Help With Weight Loss?
One of the most popular uses of apple cider vinegar as a supplement is for body weight reduction. “Unfortunately,” Galati says, “no single food or supplement can produce weight loss … In order to lose weight, you need to be in a sustained calorie deficit,” she explains. “That means you need to eat slightly fewer calories than your body requires to maintain its weight consistently over time.”
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However, she adds that ACV may have a modest indirect effect on weight loss in two different ways.
First, it may help reduce the impact of food on your blood sugar levels. “Some research suggests that consuming ACV before a meal may reduce the glycemic index of foods, or the impact foods have on your blood sugar,” she says. “This could help manage your appetite and make dieting feel easier.”
ACV may also help slightly reduce appetite. “A few small studies suggest that apple cider vinegar might slightly reduce appetite and help you eat less,” Galati explains. “This could make sticking to a calorie deficit, and being consistent with dieting, easier.”
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Our Favorite Products for Weight Loss
XWerks Grow Whey Protein
XWerks
High protein intake can be extremely helpful for weight loss by promoting muscle mass maintenance and increasing fullness levels. XWerks Grow protein powder is sourced from grass-fed cows in pastures in New Zealand to ensure users are consuming a high-quality protein supplement. With 25 grams of protein per serving, BCAAs present in each scoop and four flavors to choose from (Chocolate, Vanilla, Strawberry and Peanut Butter), this is a top-notch (and tasty) option for increasing your protein intake.
PhenQ
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PhenQ contains several nutrients and botanical extracts that may help your body burn more fat. Among these is Capsimax, which is derived from capsaicin (a compound found in chili peppers) and serves as a thermogenic and caffeine, which can boost metabolism and promotes improved energy and focus. Paired with a healthy diet and exercise, this product could help you reach your goals a little bit faster.
Transparent Labs Rice & Pea Protein
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If you follow a plant-based diet or need to avoid cow’s milk, you’ll need to steer clear of whey protein powder. This plant-based protein powder from Transparent Labs has super clean ingredients (only organic rice and pea proteins, natural flavors, Himalayan salt and stevia for sweetener) and provides 24 grams of protein per serving. Increasing your protein intake is an easy way to boost satiety and potentially consume fewer calories throughout the day because of it.
Swolverine Therm
Swolverine
Swolverine Therm contains several ingredients that may boost weight loss, including apple cider vinegar, green tea leaf, garcinia cambogia and guarana. These ingredients, when combined, can play a role in improved energy (which leads to more energy expenditure throughout the day) and potentially enhance metabolism. When taking this supplement, be sure to also eat at a slight calorie deficit and engage in moderate exercise to see results.
Apple Cider Vinegar FAQs
Should you shake apple cider vinegar?
You don’t have to, but shaking apple cider vinegar with “the mother” can help to redistribute this healthy source of probiotics throughout the bottle before you use it.
Can you drink apple cider vinegar before bed?
Yes, you can drink apple cider vinegar before bed. However, you should heavily dilute it with water or juice, according to Galati. There have been some reports of esophagus damage from overconsumption of apple cider vinegar.
What happens when you drink apple cider vinegar on an empty stomach?
Apple cider vinegar may help improve your blood sugar response to food you consume after you ingest the vinegar, according to Galati. However, especially if it’s not diluted, apple cider vinegar may also damage your teeth or your esophagus over time.
Can apple cider vinegar reduce belly fat?
No. Apple cider vinegar may offer some small benefits for weight loss, but it will not spot reduce certain areas of body fat. (Note: it's not possible to spot-reduce fat through any form of diet or exercise.) The effect of apple cider vinegar is minor compared to consistent, healthy lifestyle choices like a slight caloric deficit and regular exercise.
Final Thoughts
Apple cider vinegar may be helpful for weight loss in small, indirect ways. It may help improve your blood sugar response to foods, as well as reduce your appetite. For these reasons, apple cider vinegar could be helpful for weight loss—but only when paired with a consistent reduced-calorie diet and exercise plan.
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