Benefits of Apple Cider Vinegar for Weight Loss

Nutrition & Recipes ,

Benefits of Apple Cider Vinegar for Weight Loss

What Is Apple Cider Vinegar

One of the most commonly used types of vinegar is the apple cider vinegar. For decades, apple cider vinegar has been used a natural cure for various ailments thanks to its numerous health benefits. One of the popular use of this product is to aid the weight loss process. This usually consumed by overweight or obese individuals who want to shed body weight. But before going into details about how apple cider vinegar works for weight loss, you need to know what this product is.

Apple cider is derived from apples which are cut, crushed and then mixed with yeast. The combination is then left to undergo a fermentation process which leads to the conversion of sugar found in the mixture into alcohol. After that, a bacteria is added in order to ferment the alcohol, resulting into acetic acid.

If apple cider vinegar is to be produced using traditional methods, it would take something like one month but using current manufacturing methods speeds up the process and it just takes hours. The apple cider vinegar weight loss recipe shows that the main active component in this product is the acetic acid i.e. ethanoic acid, an organic compound which has a very strong odor and a sour taste.

Apple cider vinegar contains about 5 percent of acetic acid and other components such as malic acid, water etc. A tablespoon of this vinegar contains zero carbs and about three calories.

Research Studies and Weight Loss Evidence

Do you know that taking apple cider vinegar can help you to lose weight? Research studies, as well as clinical tests, show that individuals who consumed this type of vinegar ended up losing a significant amount of body weight. The weight loss benefits of this liquid are not only based on claims but several apple cider vinegar weight loss reviews online indicate that it is an effective product that is safe and healthy to use.

Benefits of Apple Cider Vinegar for Weight Loss

apple cider vinegar

Despite proven results and benefits, a lot of people are still not aware of how to use apple cider vinegar for weight loss. This is because most of them are not aware of how it works to produce the weight loss benefits.

Reduction of Boy Fat

Studies show that the main active ingredient is this vinegar, acetic acid, massively helps with weight loss. Various Biochemistry, Biotechnology, and Bioscience studies show that anyone who consumes acetic acid in appropriate amounts has lower chances of gaining body fat. A research conducted on overweight people for a couple of weeks showed that they ended up losing body fat including the stubborn abdominal fat and had a smaller waist after consuming apple cider vinegar. Apple cider vinegar weight loss reviews show that acetic acid contains a high amount of energy expenditure which means that it requires more energy from the body which leads to the conversion of stored body fat into fuel. There are also studies which indicate that this acid helps to suppress the buildup of body fat.

A feeling of Satiety and Low-Calorie Intake

Do you know how to take apple cider vinegar for weight loss? Taking apple cider vinegar with carbs helps to promote the feeling of fullness for hours. Also taking it with a starchy food helps to significantly slow down the process of emptying the stomach, promoting satiety and reducing insulin and blood sugar levels. Medical reports suggest that those people who consume acetic acid have lower blood sugar levels than those who don’t. The report also indicates that the higher the intake, the fuller the user feels. By increasing the feeling of fullness, consumers ended up taking less food which means fewer calories for the body, creating a calorie deficit which is needed in order for the process of weight loss to be effective.

Other benefits of apple cider vinegar

benefits of apple cider vinegar

The apple cider vinegar and honey weight loss reviews indicate that this product not only led to weight loss, but it also provided consumers with numerous health benefits which include:

Lowers Insulin Levels

Apple cider vinegar’s acetic acid helps to reduce the ratio of glucagon to insulin. Studies show that consuming a high carb meal with this vinegar helps to lower the insulin levels in the body and to improve the insulin response.

Reduces Blood Sugar

Individuals who have diabetes type 2 can use apple cider vinegar to lower the blood sugar levels. Consuming it with a high protein meal helps to reduce the effects of high blood sugar. The acetic acid in this vinegar helps to improve the sugar intake abilities of muscles and liver from the blood. Diabetics can still use their medications even while using the apple cider vinegar.

Lowers Blood Cholesterol

Apple cider vinegar helps to increase the good cholesterol i.e. HDL and to lower the bad cholesterol i.e. LDL in the body.

Improves Polycystic Ovarian Syndrome (PCOS)

Women who use apple cider vinegar on daily basis have a significant improvement on their PCOS. This could be as a result of the lowered blood sugar and insulin levels because PCOS is usually linked to the body’s resistance to insulin.

Improves Metabolism

Acetic acid found in apple cider vinegar helps to enhance the working of the AMPK enzyme which is known to increase the body’s metabolism by converting fat into fuel. The enzyme also decreases the production of sugar and fat by the liver.

Antibacterial Functions

An amazing feature of apple cider vinegar is its ability to kill harmful viruses and bacteria. Vinegar is often used to fight dangerous bacteria such as the E.coli which causes food poisoning. Studies show that vinegar kills over 90 percent of viruses and bacteria.

Burns Fat and Reduces Fat Storage

Acetic acid helps the body to burn stored fat including liver and belly fat. It increases the rate of metabolism which leads to the burning of body fat into fuel. Vinegar also suppresses fat from building up in the body.

Reduces Stretch Marks

Physically applying apple cider vinegar helps to reduce the size as well as the appearance of stretch marks. If you are pregnant or you have lost or gained weight, simply massage the affected area with this vinegar.

How to Incorporate Apple Cider Vinegar in Your Diet

Apple cider vinegar in your diet

Apple cider vinegar has to be incorporated in a diet in order to be effective. Some of the best ways in which you can add it in your meals include:

  • Mixing it with warm water and then drinking it. You can do this in the morning before breakfast or in the evening before you go to bed.
  • Using it as a dressing for salad. Apple cider vinegar is mixed with olive oil in addition to tomatoes, cucumbers, and other vegetables.
  • It can be used to flavor foods such as pickles. It works perfectly with meat marinades.


There is no specific dosage for apple cider vinegar for weight loss. However, the appropriate or recommended dosage is about two tablespoons per day if you are mixing it with water. It is also very important to spread the two tablespoons intake throughout the day and its best to drink the mixture before meals. If you are using it with salad, you can add a small amount of about 10ml. Note that it is important not to take apple cider vinegar in high amounts.

Side Effects

Generally, this vinegar has no side effects but consuming it in large amounts may cause the user to experience side effects such as:

  • Nausea
  • Heartburns because it reduces the amount of stomach acid. Which can also enhance the symptoms of acid reflux.
  • Contains acetic acid which can damage the enamel of the teeth if it is used frequently.
  • Helps to delay the process of food emptying from the stomach and if you have gastroparesis, this vinegar may worsen it.
  • Studies have shown that the appetite suppressing feature of acetic acid can be dangerous. Some reports show that apple cider vinegar suppresses the consumer’s appetite by making them nauseous, which isn’t an appropriate way of controlling appetite.

Before using apple cider vinegar, it is safe first to consult with your healthcare provider in order to avoid the side effects.


Apple cider vinegar has significant weight loss and health benefits to the consumer. It is a cheap and available product that should be consumed in small doses in order for it to deliver great weight loss results. However, if you want to experience better and quick results of this vinegar, it is important that you avoid or cut-back your intake of sugar and processed food. Ensure that your diet contains healthful fats, vegetables, lean protein, whole grain, and fruits. It is also very important to exercise for a minimum of thirty minutes five times weekly to enhance the process of weight loss.

Overall, apple cider vinegar is an effective and safe product which benefits can be experienced within weeks. Although it is not a magical solution for weight loss, consistently using it delivers the best weight loss results.

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