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How to Lose Weight with Apple Cider Vinegar


What Is Apple Cider Vinegar?

Apple cider vinegar has been used as a health tonic for thousands of years.

Research shows it has many health benefits, such as lowering blood sugar levels.

Apple cider vinegar is made in a two-step fermentation process

Firstly, the apples are cut or crushed and combined with yeast to convert their sugar into alcohol. Second, bacteria is added to ferment the alcohol into acetic acid.

Traditional apple cider vinegar production takes about one month, though some manufacturers dramatically accelerate the process so that it takes only a day.

Acetic acid is the main active component of apple cider vinegar.

Also known as ethanoic acid, it is an organic compound with a sour taste and strong odor. The term acetic comes from acetum, the Latin word for vinegar.

About 5–6% of apple cider vinegar consists of acetic acid. It also contains water and trace amounts of other acids, such as malic acid.

One tablespoon (15 ml) of apple cider vinegar contains about three calories and virtually no carbs.

Summary Apple cider vinegar is made in a two-step fermentation process. Acetic acid is the vinegar’s main active component.

Acetic Acid Has Various Benefits for Fat Loss

But can adding apple cider vinegar to your diet also help you lose weight?

This article explores the research behind apple cider vinegar and weight loss. It also provides tips on incorporating apple cider vinegar into your diet.

Acetic acid is a fatty acid that dissolves into acetate and hydrogen in your body.

Some animal studies suggest that the acetic acid in apple cider vinegar may promote weight loss in several ways:

  • Lowers blood sugar levels: In one rat study, acetic acid improved the ability of the liver and muscles to take up sugar from the blood.
  • Decreases insulin levels: In the same rat study, acetic acid also reduced the ratio of insulin to glucagon, which might favor fat burning.
  • Improves metabolism: Another study in rats exposed to acetic acid showed an increase in the enzyme AMPK, which boosts fat burning and decreases fat and sugar production in the liver
  • Reduces fat storage: Treating obese, diabetic rats with acetic acid or acetate protected them from weight gain and increased the expression of genes that reduced belly fat storage and liver fat.
  • Burns fat: A study in mice fed a high-fat diet supplemented with acetic acid found a significant increase in the genes responsible for fat burning, which led to less body fat build-up.
  • Suppresses appetite: Another study suggests acetate may suppress centers in your brain that control appetite, which can lead to reduced food intake.

Although the results of animal studies look promising, research is needed in humans to confirm these effects.


Animal studies have found that acetic acid may promote fat loss in several ways. It can reduce fat storage, increase fat burning, reduce appetite and improve blood sugar and insulin response.

What follows is a selection of different drinks – all containing Apple Cider Vinegar:

Limeade Apple Cider Vinegar Drink

  • 1 1/2 Tablespoons apple cider vinegar
  • 1 Tablespoon fresh lime juice
  • 1 teaspoon stevia (sweeteners, you can buy it in powder form)
  • 2 cups of cold water

Mix together and serve cold.

Ginger Spice Apple Cider Vinegar Drink

  • 1 Tablespoon apple cider vinegar
  • 1/4 teaspoon ground ginger
  • 1 teaspoon stevia
  • 2 cups of cold water

Mix together and serve cold.

Apple Pie Apple Cider Vinegar Drink

  • 1 Tablespoon apple cider vinegar
  • 2 Tablespoons organic apple juice
  • 3/4 teaspoon stevia
  • 1/4 teaspoon ground cinnamon
  • 2 cups of cold water

Mix together and serve cold.

Honey Cayenne Apple Cider Vinegar Drink

  • 1 Tablespoon apple cider vinegar
  • 2 Tablespoons honey (ideally raw and local)
  • 1 dash cayenne pepper
  • 2 cups of warm/hot water

Mix together until honey has dissolved. Serve warm or pop in the fridge to chill.

Don’t take shots of apple cider vinegar!

Unless you’re diluting that vinegar, shots are not a good thing! Undiluted apple cider vinegar is very acidic and can damage your teeth and esophagus. It’s essential to dilute apple cider vinegar when you’re drinking it, ideally using a 10:1 ratio. If you’re using a shot glass with the 10:1 ratio, just do 1 teaspoon of apple cider vinegar and fill the rest of the shot glass with water. Shots of apple cider vinegar (even when diluted) are similar to taking a shot of alcohol. They’re tolerable, but they’re certainly not fun and they taste unpleasant. Make one of these apple cider vinegar drinks instead!

Put it in Your Salad Dressing

ACV (Apple Cider Vinegar) has antibacterial properties, which can lend help to common gut issues that can be caused by bacteria, like diarrhea. As a fermented food, ACV also contains probiotics that help regulate overall healthy digestion.

  • Mix ACV (Apple Cider Vinegar) with apple cider and Dijon mustard in a pan over a simmer.
  • Add olive oil to mixture and toss it together with some of your favorite vegetables.

Curb Your Appetite

ACV may suppress areas of the brain that control appetite, resulting in fewer calories eaten over time.

  • Dilute 15 milliliters (mL) of ACV in 500 mL of water and drink it every day for 12 weeks.
  • Dilute 30 mL of ACV in 500 mL of water and drink it every day for 12 weeks.

ACV may also help with fat storage, thanks to a special component: acetic acid.

Need natural energy in the morning?

Skipping coffee? A tea with ACV is a great alternative to other calorie-heavy, caffeinated drinks like lattes and sodas.

Besides fat storage, acetic acid also boosted how muscles in mice refuel on energy resources. It’s suggested to work similarly for humans.

Boost your morning drink

  • Combine 2 tablespoons of ACV, 2 tablespoons of lemon juice, 1 tablespoon of cinnamon, and a dash of cayenne pepper in a glass of warm water.
  • Lemon juice has many nutritional benefits, but specific research that links lemons to weight loss is sparse. Although there are a lot of different sites on the internet that speak of lemon juice and also apple cider vinegar – and their impact on the human body; they’re all singing the same song more or less.
  • However, drinking about four ounces of lemonade per day is suggested to help with kidney stone prevention. As for cayenne pepper and cinnamon, both have ingredients that provide therapeutic benefits to help boost your metabolism and reduce inflammation.

Not Really the Master Cleanse

While this drink sounds very close to the Master Cleanse diet, we definitely don’t recommend drinking this as a substitute meal or in attempt to detox. It’s best to drink alongside a meal or as a morning tonic.

Sore Throat? – Soothing Concoction!

With antibacterial and antiviral properties, ACV can be incredibly beneficial.

With all that said, there isn’t much scientific evidence backing the claim that ACV tea and honey will completely get rid of a sore throat. The theory is that the ACV works to fight the bacteria while the honey can help suppress coughs by coating and soothing the throat.

3 ways to try it

  • In a large mug of warm water, mix 1 tablespoon of ACV with 2 tablespoons of honey for a throat tonic.
  • For something tastier, try ginger tea with 1 to 2 teaspoons of ACV, honey, and coconut oil.
  • Gargle 1 to 2 teaspoons of ACV with warm salt water for 20 to 30 seconds two to three times a day. Don’t swallow.

If your sore throat continues for days, you should see a doctor. They can prescribe antibiotics if it’s a bacterial infection.

Other Apple Cider Vinegar Health Benefits

We’ve already talked about apple cider vinegar and weight loss; however, what we maybe haven’t mentioned is the fact that ACV also provides some other health benefits. Many people actually begin using apple cider vinegar for its other health perks and subsequently discover that it also helps them lose weight. A few of the health benefits you might notice from using ACV include:

  • Lowering bad cholesterol levels and increasing good cholesterol levels. Apple cider vinegar may even help clear plaque from the arteries, thereby reducing your odds of a heart attack or stroke.
  • Increasing alkalinity levels, which is something that could help you fight cancer. Some research suggests that it may also slow the rate at which cancer cells divide and could even shrink tumors.
  • Detoxifying your liver and colon, ensuring they function at peak capacity.
  • Preventing osteoporosis. ACV increases the rate at which your body absorbs calcium, leading to fewer brittle bones.
  • Fighting harmful bacteria to strengthen your immune system. This will help you fight off some diseases and even the common cold.
  • Aiding with acid reflux disease. Surprisingly, the acid in apple cider vinegar actually neutralizes stomach acid better than many over-the-counter medications.
  • Helping with arthritis pain. ACV can help ease the inflammation that is often associated with osteoarthritis, rheumatoid arthritis, gout, and other similar conditions.
  • Eliminating toenail fungus and athlete’s foot. Simply soak your feet in apple cider vinegar to take advantage of its antiseptic properties.
  • Improving blood sugar levels for those with Type I or Type II diabetes. In fact, apple cider vinegar is often as effective as many other blood sugar stabilising medications.
  • Fighting a sore throat. Gargling with a bit of apple cider vinegar and salt will soothe even the most inflamed throats and tonsils.

Apple cider vinegar provides health benefits without the unwanted side effects that come from taking many medications. As such, it is the perfect option if you’d like to improve your health but aren’t keen on the idea of taking prescription drugs.

ACV is also a very inexpensive option that is readily available. You can buy a bottle of raw, unfiltered apple cider vinegar at nearly any supermarket for only a few dollars. With apple cider vinegar being so affordable and easy to obtain, you really have nothing to lose except a few extra kilograms and some unwanted health problems.

It’s Not a Cure-All

It’s a fact that Apple Cider can help you lose weight. It doesn’t have any calories, but sad to say, it isn’t the ‘cure-all’ you’re looking for.

Vinegar has long been regarded as the dynamic ingredient for many aspects of a routine because it produces acetic acid throughout its fermentation process (linked to reduce fat production and lower blood sugar).

Over time an Apple Cider Vinegar Diet was produced and now there are many differed Apple Cider Vinegar Diets to choose from.

If you search on the internet for such a diet you won’t be disappointed – there are many to try. However, most search results suggest that drinking 1-2 teaspoons of this tangy liquid can improve your metabolism. Despite vinegar’s holistic health benefits, science, however, isn’t quite so clear on this practice.

Research tells us that if you’re planning on using a diet of this type you first need to give your attention to the following facts.

Can You Drink Apple Cider Vinegar Every Day?

There are a few things you should know before you decide to add apple cider vinegar regularly to your diet. People who are experiencing acid reflux, chronic heartburn, or fighting a stomach ulcer should not drink apple cider vinegar if it can be avoided. The acidic nature of the vinegar can worsen symptoms and could potentially damage the esophagus more.

Further, like any other highly acidic food, if you drink pure apple cider vinegar, on a daily basis, it can damage to the enamel on your teeth. So, it’s essential that you dilute this product.


The bottom line, is that despite all of its holistic health benefits and low caloric impact, apple cider vinegar isn’t strong enough on its own to make you lose weight without substantial lifestyle changes. It has been wrongly called the wonder diet but it certainly has many health benefits; it simply won’t get the job done alone. Therefore, you should be informed that the apple cider vinegar diets, which consists of drinking vinegar before meals, aren’t nearly as beneficial as eating your way through a balanced diet on its own.

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