How to Use Apple Cider Vinegar (ACV) for Weight Loss

Experts warn that apple cider vinegar can cause damage to stomach and throat but in this blog post I shall explain how to use ACV for weight loss in a safe and secure manner.

ACV For Weight Loss

How Is Apple Cider Vinegar manufactured?

A process called fermentation is a two-step process that is used to prepare apple cider vinegar. At first, fresh apples are collected. They are cut down and then mixed with yeast. In this way, sugar is converted into alcohol. In order to convert alcohol into acetic acid, bacteria are added to the ferment in the next step. Conventionally, people used to take a month to prepare it. However, with the research and discovery of different catalysts, now it takes only one month.

What is the main active component of apple cider vinegar?

The main component is acetic acid that is an organic compound and has a strong odor as well as sour taste. It is also called ethanoic acid. The term “acetic” has been derived from a Latin word for vinegar called “acetum”. Quantity of acetic acid in the apple cider vinegar is around 5 to 6%. Traces of water and malic acid are also present. In one tablespoon of apple cider vinegar, around 3 calories are present with no amount of carbohydrates.

How does Apple Cider Vinegar help in weight loss?

Acetic acid is the potent ingredient of apple cider vinegar. In order to understand the role of apple cider vinegar in weight loss, the first thing is to know how its main ingredient works. Basically, acetic acids are made up of short chains of fatty acids. When acetic acid enters the human body, it is dissolved into acetate and hydrogen. Different studies show that when acetic acid is in the form of apple cider vinegar, weight loss is promoted. Let’s talk about it in detail.

The decrement in blood sugar level:

Acetic acid plays a crucial level by causing a reduction in the blood sugar levels. It improves and makes the liver and muscles to absorb sugar from the blood that is important for weight loss.

Reduction in insulin level:

Glucagon helps a lot in fat burning. Acetic acid converts insulin into glucagon and reduces its ratio, hence boosting fat burning.

Improved metabolism:

One of the enzymes called AMPK also provides assistance and promotes the fat burning rate. Production of this particular enzyme is accelerated with the help of acetic acid. This enzyme also helps in decreasing fats as well as the manufacturing rate of sugar in the liver.

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Decreases the storage of fat:

It is potentially beneficial in this perspective since it provides safety against the weight gain. Moreover, it also encourages the expression of few genes that are related to the reduction of the fat of belly storage as well as the liver.

Fat burning:

Genes that are meant to burn fat are boosted up. As a result of this, there occurs less buildup of fat.

Suppression of appetite:

Centers of the brain that are directly related to hunger control are suppressed. This leads to little consumption of food, hence, no weight gain.

Benefits of Apple Cider Vinegar:

If the ingredients of apple cider vinegar are so healthy and full of weight loss assistance, wonder what the apple cider vinegar on a whole would be capable of? Apple cider vinegar is a complete package that provides nourishment, health, and weight loss. Let’s discuss in detail how apple cider vinegar works and what benefits it provides.

Induction of fullness and reduction of consumption:

A study was conducted in which 11 people were tested. They were given a carbohydrates enriched meal with vinegar. After one hour of consumption, their blood sugar response was 55 percent less. In fact, throughout the day, they consumed almost 200 to 275 fewer calories than the usual routine. The impact is seen not only in appetite suppression but also in the rate at which the food leaves the stomach. Rate is seen to be slower than usual. Another study revealed that the intake of apple cider vinegar with a meal full of starch also helps in slowing down the rate at which the food leaves the stomach. Such a condition induces the feeling of fullness. As a result of this, the level of blood sugar, as well as insulin, remains lower.

Does this effect prove to be harmful to a few people?

Yes, this must be mentioned that few people have a condition that makes it harmful. Gastroparesis, also called as the delayed stomach emptying is also associated with type 1 diabetes that is a common issue nowadays. People having this condition could not keep track of the timing of insulin since it becomes difficult to predict after how much time the level of blood sugar shall rise after the consumption of one meal. As the use of apple cider vinegar further extends the time of gastroparesis, therefore, the condition may aggravate.

Loss of fat and body weight:

Many types of research have established this fact that apple cider vinegar plays an instrumental role in weight loss and body fat reduction. A research was made where 144 obese adults belonging to Japan were given one tablespoon (15 ml) to vinegar each day. If not this, then either 2 (30 ml) tablespoons of vinegar or a placebo drink every day. Alcohol was prohibited to them, however, they were allowed to carry on with their diet and other daily activities.
Results showed that adults who had been taking 1 tablespoon (15 ml) of apple cider vinegar, depicted the following results in general:

Loss of weight: 1.2 kg (2.6 pounds)
Decrement in body fat (percentage): 0.7%
Reduction in waist size (circumference): 1.4 cm (o.5 inches)
The decrement in triglycerides (percentage): 26%
Adults who took 2 tablespoons (3o ml) of apple cider vinegar per day showed the following results:
Loss of weight: 1.7 kg (3.7 pounds)
Decrement in body fat (percentage): 0.9 %
Reduction in waist circumference: 1.9 cm (0.75 inches)
The decrement in triglycerides (percentage): 26 %

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Adults who consumed placebo did not lose, in fact, gained 0.4 kg (0.9 pounds) and their waist size also increased. Hence, the study proves that the addition of apple cider vinegar in a meal can actually help in weight loss, burn belly fat and reduce the traces of triglycerides in the blood.

Measurement of Belly Fat

Low levels of blood sugar and insulin:

As the feeling of fullness is induced along with gastroparesis. Blood sugars levels drop significantly. In addition to this, insulin levels also lower down. Whenever the weight loss process has to occur, the lowering down of blood sugar and insulin is mandatory. Moreover, people who take a meal that is enriched in protein, further reduce the levels of blood sugars.

Reduction in cholesterol level

Another potential benefit of apple cider vinegar is its ability to reduce cholesterol levels that are important if weight loss is to happen. As mentioned previously, it reduces bad LDL cholesterol and triglycerides and converts it into good HDL cholesterol.

Stabilizes blood pressure:

A balanced blood pressure, that is neither too low nor too high, plays a significant role in all the process of the human body. Abnormal blood pressure hinders daily activities even at the cellular level. Apple cider vinegar, therefore, restricts those enzymes that constrict the blood vessels and inhibit the proper flow of blood.
Protection against harmful microbes

Different microbes like viruses and bacteria enter the human body and induce lots of diseases. Food poisoning is the most prominent of all. Apple cider vinegar, according to a study, reduced some particular bacteria by almost 90% and viruses by almost 95%. A healthy body, therefore, can put its effort and shows impact in the form of weight loss.

How to add Apple Cider Vinegar to Diet?

There are numerous ways through which you can consume apple cider vinegar on a daily basis. You may choose one that suits you the most.

Apple cider vinegar with salad and vegetables:

The most efficient and effective way to have apple cider vinegar in your diet is to mix it with olive oil and use it as a salad dressing. In fact, it enhances the taste of salad consisting of green leaves, tomatoes, and cucumber. Apple cider vinegar also proves to be good along with pickling vegetables.

Drinking Apple cider vinegar with water for Weight loss:

The simplest way of consuming apple cider vinegar is to just add some quantity of it into the water and then drink it. If you want to consume it for the sake of losing weight then you should add around 1 to 2 tablespoons (15 ml to 30 ml) of apple cider vinegar in water. You can divide this quantity into different dosages of the day. In order to get the best results, drink it before taking in meals.

Tip for starters:

If you have never taken apple cider vinegar before, then start with only one tablespoon, i.e. 15 ml per day. Check if your body approves the dosage. Most of the time, people who take more than one tablespoon of apple cider vinegar for the first time often feel nausea. If you feel okay, you may enhance the dosage after a few days.

Is it okay to consume more than 2 tablespoons per day?

No, it is not okay to consume more than 30 ml or 2 tablespoons per day. A higher dose without a doctor’s recommendation may prove fatal. Therefore, do not take more than 30ml of apple cider vinegar in one day. Your body shall not be able to tolerate it.

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Is it safe to consume apple cider vinegar alone without mixing it with anything?

No. apple cider vinegar in its undiluted form can burn your mouth and tongue, even your esophagus. Therefore, it is mandatory to dilute it with water. Do not ever consume it in a concentrated form.

Are apple cider vinegar tablets available?

Yes, apple cider vinegar is available in the form of tablets and is considered as an effective and beneficial way of consuming apple cider vinegar. However, there are so many risks attached to the apple cider vinegar in its tablet form. On one occasion, the tablet was lodged in the esophagus of a woman and she faced severe throat burns.

Side Effects of Apple Cider Vinegar (ACV):

Apple cider vinegar has lots of benefits. It is not only a natural tonic but also shows considerable impacts on weight loss. However, few scientific studies suggest that along with many advantages, there are certain drawbacks of apple cider vinegar. Therefore, if you are going to use apple cider vinegar then it is important for you to know each and everything about it. Let’s talk about the side effects of apple cider vinegar so that if you face any of the things mentioned below, you know the reason and have no perplexity in detecting it.

Person Feeling Abdominal Pain


As discussed above, gastroparesis is enhanced by apple cider vinegar. A small amount of apple cider vinegar for this purpose is fine. However, a high dose can aggravate the situation. The delayed stomach emptying and the way too less absorption of food in the bloodstream may prove extremely harmful for health. Symptoms of this situation include nausea, bloating and heartburn

Digestive Problems:

There may occur some unpleasant digestive signs. As one benefit of apple cider vinegar is the feeling of fullness and loss of appetite. However, one study shows that sometimes fullness and loss of appetite may be induced because of reduced digestion.

Bone loss and low potassium level:

Bone health and potassium level drop only if you consume a heavy dose of apple cider vinegar. If a person starts consuming more than 30 ml of apple cider vinegar, he/she will not only get mouth burns but will gradually become a victim of osteoporosis, a disease in which bones become extremely porous and are subject to fracture.

Vanishing of tooth enamel:

Foods and drinks having more acidic tendency damage the tooth enamel. As there is acetic acid present in the apple cider vinegar, therefore, one must not exceed the limit of 30 ml of apple cider vinegar and that, too, in diluted form.

Interference with Medicines:apple cider vinegar for weight loss

Sometimes, medicines that a person takes for different diseases get interacted with apple cider vinegar. For example, people who take insulin may face alarmingly low levels of sugar. Similarly, apple cider vinegar may also intervene with digoxin and diuretic drugs.

What are the safety tips?

Never consume more than 2 tablespoons or more than 30 ml of apple cider vinegar.
Always take it in diluted form.

Make sure that your teeth are not exposed to apple cider vinegar.
Once you have consumed apple cider vinegar, do the gaggles and rinse your inner mouth thoroughly.

If you already have gastroparesis, avoid apple cider vinegar.
Allergies because of apple cider vinegar are not common, but if any such thing occurs, stop consuming apple cider vinegar immediately.


I am Veronica Lev and I have a BSC Degree in Dietetics and Nutrition. I Worked as Dietitian in National Health Services UK. I am passionate about getting people excited about science and communicating real scientific evidence about food and nutrition. Out of science I love Food and Travel.

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