How to Drink Apple Cider Vinegar for Weight Loss: Tips and Tricks

If you’ve ever downed a shot of apple cider vinegar, you know that it’s not necessarily pleasant. Its pungent, vinegary taste can leave a lasting impression on your taste buds, lingering long after you've swallowed it. Some describe it as sharp, others as tangy, but few would argue it's a flavor to savor.

Yet, despite its intense taste, many swear by its potential health benefits. From aiding digestion to boosting metabolism, the potential advantages of apple cider vinegar have made it a staple in wellness and weight loss routines.

Knowing how to drink apple cider vinegar for weight loss takes a bit of expertise, however. Fortunately, that’s exactly what we’re diving into.

Apple Cider Vinegar: The Basics

Apple cider is crafted with fermented apples, yeast and sugar. First, the yeast is added, breaking down the sugars in the apples and converting them into alcohol. Then, a microbe called “the mother” is added, turning the alcohol into acetic acid, a byproduct that gives vinegar its infamous odor.

You can buy apple cider vinegar with or without “the mother,” but it is the healthiest part of apple cider vinegar. It contains probiotics that can help support digestion and gut health. You’ll know “the mother” is present if you see cloudy blobs within the product.

Apple Cider Vinegar Dosage

When consuming apple cider vinegar, it’s important to always dilute it with water. Otherwise, the vinegar can burn your throat or dissolve the enamel of your teeth.

Generally, experts recommend taking one to two tablespoons of apple cider vinegar daily — either before or after a meal.

For weight loss, it’s critical to remain consistent with your apple cider vinegar intake and incorporate it into your daily routine. While apple cider vinegar alone is not a magical solution for weight loss, studies suggest that its acetic acid content may help support weight management when combined with a healthy diet and regular exercise.

Specifically, a 2009 study found that taking one and two tablespoons of apple cider vinegar for three months helped participants lose an average of 2.6 and 3.7 pounds, respectively.

Another clinical trial, published in 2018, found that people who took two tablespoons of apple cider vinegar daily lost twice as much body weight as those who didn’t.

That said, more research is needed to confirm the most effective dose of apple cider vinegar for weight loss.

Best Times To Consume Apple Cider Vinegar

There really is no consensus on the best time to consume apple cider vinegar. Some evidence suggests that drinking apple cider vinegar as part of a healthy morning routine can help to reduce indigestion. Although, it also may make you feel sick if consumed on an empty stomach.

Alternatively, drinking apple cider vinegar at night may help regulate blood sugar levels and improve your sleep, especially when combined with warm water and honey.

That said, consuming apple cider vinegar before a meal may also help to curb your appetite and reduce your daily calorie intake, which can support weight loss.

Drinking it after a meal, however, may not be as beneficial. It’s believed that it may disrupt digestion. You can also explore our other guide on meal timing to better understand how you should plan out your daily dietary schedule.

The Benefits of Apple Cider Vinegar for Weight Loss

While some studies suggest that apple cider vinegar can support weight loss, it’s important to note that this method is not yet proven and more research is required. That said, there is some evidence that this may be the case, as previously discussed.

So, how exactly do proponents of apple cider vinegar for weight loss believe it impacts the body? By way of several mechanisms:

• Digestion – Proponents believe that apple cider vinegar may aid digestion by promoting the production of stomach acid, which could potentially improve nutrient absorption and reduce bloating and indigestion. Additionally, it may help to kill harmful microbiota in the upper intestines.
• Metabolism – Some evidence suggests that apple cider vinegar may boost metabolism, leading to increased calorie burning throughout the day. This effect is often attributed to the acetic acid in apple cider vinegar, which may help enhance fat oxidation and energy expenditure. To complement these benefits and construct a well-rounded diet, we encourage you to learn what foods boost metabolism as well.
• Appetite – Apple cider vinegar is thought to have appetite-suppressing properties, which could potentially lead to reduced calorie intake and facilitate weight loss. It may also help increase feelings of fullness and satiety, reducing the likelihood of overeating or snacking between meals. However, this may also be associated with feelings of stomach uncomfort that arise after consuming apple cider vinegar.
• Fat-burning – While the direct impact of apple cider vinegar on fat burning is not fully understood, some research suggests that it may help promote fat loss, particularly around the abdominal area. This effect could be related to its ability to improve metabolism and reduce body fat storage.
• Blood sugar levels – One of the most studied effects of apple cider vinegar is its potential to lower blood sugar levels, which may have implications for body weight management. By improving insulin sensitivity and reducing insulin resistance, apple cider vinegar could help regulate blood sugar levels and prevent spikes and crashes that can contribute to cravings and overeating.

4 Additional Health Benefits of Apple Cider Vinegar

Beyond its potential weight loss benefits, apple cider vinegar may support overall health and wellness in several other ways.

#1 Nutritional Benefits

Apple cider vinegar contains antioxidants such as polyphenols, which help protect cells from damage caused by free radicals, potentially reducing the risk of several health conditions.

It’s also rich in such minerals as:

• Potassium – An electrolyte that helps to regulate muscle contractions, move nutrients into cells and maintain a healthy blood pressure.
• Magnesium – Magnesium may help to support your mood, sleep, blood sugar levels and exercise performance.
• Calcium – Calcium plays an essential role in the health of your bones and teeth, as well as blood clotting, muscle contractions and heart function.
• Phosphorus – Phosphorus assists in the growth, maintenance and repair of tissues and cells throughout the body.

Further, “the mother” contains proteins, enzymes and beneficial probiotics, which may aid digestive, immune and cognitive health.

#2Gut Health Benefits

Another health benefit of apple cider vinegar is that it possesses acetic acid. This acid may inhibit the growth of harmful pathogens in the body, promoting a healthy gut microbiome and reducing the risk of certain illnesses and digestive issues.

Some studies also suggest that apple cider vinegar may be effective against pathogens like E. coli and Candida albicans. It may also be used for wound healing, reducing blemishes on the skin and disinfecting and cleaning to rid your home of any invaders that may cause illness.

#3 Heart Health Benefits

Regular consumption of apple cider vinegar may have positive effects on heart health. In particular, some research indicates that it may help lower LDL (bad) cholesterol and triglyceride levels.

Additionally, apple cider vinegar may help regulate blood pressure and improve overall cardiovascular function, potentially reducing the risk of cardiovascular conditions.

#4 Skin Health Benefits

Apple cider vinegar is often used topically to improve skin health, and regular use of diluted apple cider vinegar as a toner or topical treatment may promote clearer, healthier skin. Its cleaning properties make it effective against blemish-causing germs, while its acidic nature helps balance the skin's pH levels, reducing excess oil production and preventing breakouts.

Additionally, apple cider vinegar may help soothe inflammation and irritation, making it a popular natural remedy for skin conditions.

That said, it’s important to apply diluted apple cider vinegar to the skin in order to prevent damage and irritation. If you have any reservations, speak to a healthcare provider before adding apple cider vinegar into your skincare routine.

#5 Acid Reflux Benefits

Anecdotal evidence suggests that apple cider vinegar may reduce the occurrence of acid reflux following a meal, when combined with warm water.

#6 Hair Health Benefits

Some people incorporate apple cider vinegar into their hair care routine to rid the hair of product and calcium buildup and reduce dandruff.

How does this work?

Apple cider vinegar may help to kill fungi and germs responsible for breaking down sebum on the scalp and causing flaky skin.

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If you’re thinking about using apple cider vinegar for weight loss, there may be some merit to your interest. Several studies do suggest that regular consumption of apple cider vinegar may help people drop the pounds by reducing appetite and aiding digestion, metabolism and fat-burning functions within the body.

That said, more research is needed on the subject.

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Sources:

1. Enzymedica. What is the “Mother” in Apple Cider Vinegar?
2. Healthline. Apple Cider Vinegar Dosage: How Much Should You Drink per Day?
3. Times of India. Apple cider vinegar: The right way and time to drink it
4. Harvard Health Publishing. Apple cider vinegar for weight loss: Does it really work?
5. DePaul. The Ultimate Guide to Using Apple Cider Vinegar
6. Healthline. 6 Health Benefits of Apple Cider Vinegar, Backed by Science
7. WebMD. Apple Cider Vinegar