Apple Cider Vinegar Weight Loss: Does It Really Work?


apple cider vinegar weight loss

The concept of using apple cider vinegar weight loss has become a trend in the recent past. If you try searching the internet for its uses, you will come across thousands of websites marketing bottles of apple cider vinegar weight loss. The question then becomes; does apple cider vinegar really help in shedding weight? Let’s have a detailed look at this vinegar, its uses, and its benefits when it comes to weight loss.

What is apple cider vinegar?  

This is a type of vinegar made from fresh apples through a process of fermentation. The fermentation process is usually enhanced by yeast or bacteria which, in turn, trigger the organic breakdown of the apple cider compounds. This helps in turning the apple cider into acetic acid. This is what is popularly known as the apple cider vinegar.

The apple cider vinegar is rich in potassium, which is crucial for the normal functioning of the body. Potassium is important since it acts as an electrolyte hence regulating the body fluid flow. Further, the apple cider vinegar is also home to more than 30 different minerals and nutrients. The apple cider vinegar is rich in 6 essential vitamins, amino acids, and pectin. Here are some of the benefits of apple cider vinegar.


  • Apple cider vinegar is used as an anti-aging agent.
  • Use apple cider vinegar to treat digestive system disorders such as bloating and constipation.
  • Apple cider vinegar helps accelerate the weight loss process.
  • The vinegar helps boost heart health by reducing cholesterol levels in the blood.
  • Helps improve the overall brain function.
  • Helps control blood sugar levels in diabetes patients.
  • Used to reinforce respiratory health by functioning as a remedy for colds, sore throats, and flu among other conditions.

Apple Cider Vinegar for Weight Loss

apple cider vinegar weight loss

The apple cider vinegar is simply a given form of acetic acid. This means that it cannot be consumed directly. The vinegar must be diluted with beverages before consumption. The recommended dosage is 2 teaspoon of the vinegar diluted in 1 or 2 glasses of water, juice or any beverage of your choice before meals.

The apple cider vinegar weight loss has been used for many years now. There have been scientific studies that have proved the potential of the apple cider vinegar as a weight loss agent.  According to a 2005 study, individuals who take apple cider vinegar before meals tend to eat less breakfast. A different study conducted by a group of Japanese scientists in 2009 tested the effect of the apple cider vinegar on obese individuals.

In the study, the participants were divided into 3 groups.   The first group was given a beverage with a low dose of apple cider vinegar every day before meals. The second group was given the same beverage before meals but containing a higher dose of vinegar. The third group took the beverage without a trace of vinegar. At the end of 3 months, it was realized that the individuals who took the largest amount of apple vinegar had lost 4 pounds. Those who took the minimum amount of the vinegar had lost 3 pounds and the group that did not take the vinegar had gained approximately one pound of weight. All the individuals in the study were subjected to the same amounts of carbohydrates, proteins, and fiber.

How Does It Work?

The apple cider vinegar helps you lose weight in various ways. First, the vinegar helps accelerate metabolism which helps in enhancing breakdown of body fats. Secondly, the vinegar helps in balancing blood sugar levels hence reducing food cravings. This helps you reduce your calorie intake.

Apple cider vinegar Precautions

– Apple cider vinegar contains highly concentrated acetic acid when taken without dilution may be harmful to you.

– The daily consumption of the vinegar should be limited to 2 teaspoons diluted in pure water of a glass of fruit juice. Do not take more.

-If you suffer from potassium deficiency, you should consult your doctor before taking the vinegar. Various studies have shown that it can lower the potassium levels in the blood which can cause osteopenia.

-If you are on medication such as diuretics, anti-diabetic drugs, and cardiac-related drugs, you should consult your doctor before using apple cider vinegar for weight loss

Apple cider vinegar weight loss: homemade or bottled vinegar? 

The apple cider vinegar has gained much popularity among the natural health conscious individuals. In the past, the apple cider vinegar was made at home through a tiresome process. Today, you can grab a bottle of the vinegar from any supermarket or food store around you. The vinegar may be four times more expensive when bought in a supermarket than when made at home. You may choose to make your own if you don’t mind the process.

Bottom Line

Apple cider vinegar may significantly help you shed off some weight. While there are scientific studies that show how effective the vinegar is, you should also control your calorie intake. To lose weight, you must exercise and eat less.


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