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Can Apple Cider Vinegar Help With Weight Loss?

Published November 20, 2018 (Revised: November 09, 2019)
Ben Kissam

Written By: Ben Kissam, BS

Ben has a B.S. in Movement and Sports Science and over 7 years Certified Personal Training Experience.

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Ben Kissam, BS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2018/11/superfoods-in-white-bowls.jpg" } }, "headline":"Can Apple Cider Vinegar Help With Weight Loss?", "datePublished":"2018-11-20", "dateModified": "2019-11-09", "description":"Are apple cider vinegar's weight loss benefits real, or a myth? Does taking ACV offer other health benefits? Here's what you need to know.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2018/11/superfoods-in-white-bowls.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "Can apple cider vinegar help with weight loss?", "acceptedAnswer": { "@type": "Answer", "text": "According to at least two studies, apple cider vineger (and vinegar in general) may prove useful if you're trying to lose weight.<br>In a study from the journal Bioscience, Biotechnology, and Biochemistry, acetic acid—the main component of apple cider vinegar—helped suppress body fat accumulation. The study suggests taking in vinegar daily might be useful not only for preventing obesity, but reducing your risk of metabolic syndrome, too.<br>Along the same lines, a 2017 study in Scientific Reports said that vinegar may help alleviate obesity by positively impacting the metabolism, reducing inflammation in animals (more on this in the next section), and improving gut health. The study showed reductions in body weight and body mass index (BMI) over a 12-week period.<br>It is important to note that ACV by itself will not cause you to lose weight. As part of a weight loss routine, though, the science shows apple cider vinegar might help." } }, { "@type": "Question", "name": "What does apple cider vinegar do to your body? (3 additional benefits)", "acceptedAnswer": { "@type": "Answer", "text": "Besides weight loss, regularly consuming ACV offers other health benefits, too. Here are 3:<br>ACV may reduce inflammation: Chronic inflammatory diseases (like heart disease and diabetes) are the most significant cause of death in the entire world. Fortunately, apple cider vinegar may be able to help. The study in Scientific Reports from the previous section found that taken daily, ACV may reduce inflammation.<br>ACV may help control blood sugar: As far back as 1988, studies show that vinegar (of all kinds) has an antiglycemic effect, meaning it can help reduce blood sugar. More recent studies show vinegar, when added to meals, can actually control the meal's glycemic load, or how much your blood sugar will raise after you're done eating.<br>Scientists have also found the blood sugar controlling effects of ACV apply to people with diabetes. Eating it with meals may help improve insulin sensitivity, or how effectively your cells respond to insulin, the hormone that regulates blood sugar.<br>ACV helps fights bacteria and infections: Finally, ACV has antimicrobial properties. This means it's able to kill or affect the growth of bacteria that can potentially harm us. (Perhaps this is why vinegar has been used since the BC era for its anti-infective properties.)" } }, { "@type": "Question", "name": "What are the side effects of drinking apple cider vinegar everyday? (Potential drawbacks)", "acceptedAnswer": { "@type": "Answer", "text": "For most people, including people with diabetes, regular consumption of ACV (or any vinegar) is considered safe.<br>Still, here are some potential drawbacks of drinking ACV, especially when taken in large amounts:<br>ACV may cause nausea: A 2014 study in the Journal of Obesity found that while regular consumption of apple cider vinegar may help you keep you full, it could also invoke nausea or acid reflux.<br>Too much vinegar may impact dental health: Consuming vinegar or other acidic foods in large amounts may erode your tooth enamel (the hard outer part), or result in mineral losses of up to 20 percent.<br>Large amounts of vinegar may reduce blood potassium: One study found that consuming 8 ounces of vinegar daily* can reduce blood potassium and increase your risk of osteoporosis.<br>*8 ounces is a lot of vinegar. <br>In general, humans have eaten vinegar and used it as a preservation method for thousands of years. The side-effects are mainly from consuming too much, so stick with regular doses and you should be okay." } }, { "@type": "Question", "name": "How much ACV should you take?", "acceptedAnswer": { "@type": "Answer", "text": "A typical dose is 1 or 2 tablespoons, usually taken at meals with other food.<br>If you want to try ACV but can't drink it straight or mixed with water, you can buy apple cider vinegar in powder or pill form. Read labels to see how much a serving size is.<br>For comparison, the previously mentioned findings from the Scientific Reports journal (regarding ACV's prevention of obesity and inflammation) was referring to 1 tablespoon per day." } }, { "@type": "Question", "name": "How is ACV made?", "acceptedAnswer": { "@type": "Answer", "text": "Apple cider vinegar is made through a two-step fermentation processes. <br>In the first step, crushed apples are combined with yeast, which ferments natural sugars in the fruit and turns it into alcohol. At this point, a bacteria in the alcohol begins a "second" fermentation process, converting the alcohol into acetic acid. Apple cider vinegar contains about 6 percent acetic acid.<br>This process is worth mentioning because many of apple cider vinegar's perceived health benefits —including weight loss— come from its acetic acid content." } }, { "@type": "Question", "name": "When should you drink apple cider vinegar?", "acceptedAnswer": { "@type": "Answer", "text": "Currently, there is no science to back the claims that you should drink ACV at a certain time (i.e. before bed) to lose weight.<br>If you aren't used to consuming apple cider vinegar, it's probably best to have it at meals, either in a salad dressing or with other food. This will help your body get used to it, and the water and other food you're taking in can help remove the excess acid from your teeth." } }, { "@type": "Question", "name": "What brand of apple cider vinegar should I buy?", "acceptedAnswer": { "@type": "Answer", "text": "Bragg Apple Cider vinegar is one of the most popular brands. It's also organic and unpasteurized. And a major bonus: you can find it in most grocery stores.<br>Other apple cider vinegar brands you can try include Viva Organic, Spectrum, and Kevala." } }] } </script> <article> <div> <ul> <li><a href="#section1">Can Apple Cider Vinegar Help With Weight Loss?</a></li> <li><a href="#section2">What Does Apple Cider Vinegar Do To Your Body? (3 Additional Benefits)</a></li> <li><a href="#section3">What Are The Side Effects Of Drinking Apple Cider Vinegar Everyday? (Potential Drawbacks)</a></li> <li><a href="#section4">How Much ACV Should You Take?</a></li> <li><a href="#section5">How Is ACV Made?</a></li> <li><a href="#section6">When Should You Drink Apple Cider Vinegar?</a></li> <li><a href="#section7">What Brand Of Apple Cider Vinegar Should I Buy?</a></li> <li><a href="#section8">Apple Cider Vinegar And Weight Loss: Wrapping Up</a></li> </ul> </div> <section> <p>When you think about "losing weight", you probably think about things like eating vegetables, portion control, and regular workouts---but what about apple cider vinegar?</p> <p>Maybe you've heard people talking about how apple cider vinegar has helped them lose weight. If so, you probably have some questions.</p> <p>Like, is it true? Can adding apple cider vinegar to your diet speed up weight loss, or is it just a myth?</p> <p>In this article we'll look at what the science says about apple cider vinegar and weight loss, potential negatives if you consume too much ACV, and how to use it effectively.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>Can apple cider vinegar help with weight loss?</h2> <p>According to at least two studies, apple cider vineger (and vinegar in general) may prove useful if you're trying to lose weight.</p> <ul> <li>In a study from the journal <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/19661687" rel="nofollow noreferrer"><i>Bioscience, Biotechnology, and Biochemistry</i></a>, acetic acid—the main component of apple cider vinegar—helped suppress body fat accumulation. The study suggests taking in vinegar daily might be useful not only for preventing obesity, but reducing your risk of metabolic syndrome, too<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/19661687" rel="nofollow noreferrer">1</a></sup>.</li> <li>Along the same lines, a 2017 study in <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5532206/" rel="nofollow noreferrer"><i>Scientific Reports</i></a> said that vinegar may help alleviate obesity by positively impacting the metabolism, reducing inflammation in animals (more on this in the next section), and improving gut health. The study showed reductions in body weight and body mass index (BMI) over a 12-week period<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5532206/" rel="nofollow noreferrer">2</a></sup>.</li> </ul> <p>It is important to note that ACV by <i>itself</i> will not cause you to lose weight. As part of a <a target="_blank" href="https://www.warriormade.com/content/diet/will-i-lose-weight-on-keto/" rel="noreferrer">weight loss routine</a>, though, the science shows apple cider vinegar might help.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/apple-cider-vinegar-weight-loss-0021.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/apple-cider-vinegar-weight-loss-0021.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/apple-cider-vinegar-weight-loss-0021.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/apple-cider-vinegar-weight-loss-LR-0021.jpg" class="img-fluid" alt="apple-cider-vinegar-weight-loss"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>What does apple cider vinegar do to your body? (3 additional benefits)</h2> <p>Besides weight loss, regularly consuming ACV offers other health benefits, too. Here are 3:</p> <ul> <li><strong>ACV may reduce inflammation</strong>: Chronic inflammatory diseases (like heart disease and diabetes) are the most significant cause of death in the entire world<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK493173/" rel="nofollow noreferrer">3</a></sup>. Fortunately, apple cider vinegar may be able to help. The study in <i>Scientific Reports</i> from the previous section found that taken daily, ACV may <a target="_blank" href="https://www.warriormade.com/content/diet/can-ketosis-reduce-inflammation" rel="noreferrer">reduce inflammation</a><sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5532206/" rel="nofollow noreferrer">4</a></sup>.</li> <li><strong>ACV may help control blood sugar</strong>: As far back as 1988, studies show that vinegar (of all kinds) has an <i>antiglycemic effect</i>, meaning it can help reduce blood sugar<sup><a target="_blank" href="https://www.jstage.jst.go.jp/article/bbb1961/52/5/52_5_1311/_article/-char/ja/" rel="nofollow noreferrer">5</a></sup>. More recent studies show vinegar, when added to meals, can actually control the meal's glycemic load, or how much your blood sugar will raise after you're done eating<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/7796781" rel="nofollow noreferrer">6</a></sup> <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/16321601/" rel="nofollow noreferrer">7</a></sup>. <ul> <li>Scientists have also found the blood sugar controlling effects of ACV apply to <a target="_blank" href="https://www.warriormade.com/content/diet/the-keto-diet-and-diabetes/" rel="noreferrer">people with diabetes</a>. Eating it with meals may help improve insulin sensitivity, or how effectively your cells respond to insulin, the hormone that regulates blood sugar<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/14694010" rel="nofollow noreferrer">8</a></sup>.</li> </ul> </li> <li><strong>ACV helps fights bacteria and infections</strong>: Finally, ACV has antimicrobial properties. This means it's able to kill or affect the growth of bacteria that can potentially harm us<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5788933/" rel="nofollow noreferrer">8</a></sup>. (Perhaps this is why vinegar has been used since the BC era for its anti-infective properties.)</li> </ul> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/fresh-apples-0021.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/fresh-apples-0021.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/fresh-apples-0021.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/fresh-apples-LR-0021.jpg" class="img-fluid" alt="fresh-apples"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>What are the side effects of drinking apple cider vinegar everyday? (Potential drawbacks)</h2> <p>For most people, including people with diabetes, regular consumption of ACV (or any vinegar) is considered safe<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4438142/" rel="nofollow noreferrer">9</a></sup>. </p> <p>Still, here are some potential drawbacks of drinking ACV, especially when taken in large amounts:</p> <ul> <li><strong>ACV may cause nausea</strong>: A 2014 study in the <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/23979220" rel="nofollow noreferrer"><i>Journal of Obesity</i></a> found that while regular consumption of apple cider vinegar may help you keep you full, it could also invoke nausea or acid reflux.</li> <li><strong>Too much vinegar may impact dental health</strong>: Consuming vinegar or other acidic foods in large amounts may erode your tooth enamel (the hard outer part), or result in mineral losses of up to 20 percent<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/24839821" rel="nofollow noreferrer">10</a></sup>.</li> <li><strong>Large amounts of vinegar may reduce blood potassium</strong>: One study found that consuming 8 ounces of vinegar daily* can reduce blood potassium and increase your risk of osteoporosis<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/9736833" rel="nofollow noreferrer">11</a></sup>.</li> </ul> <p>*8 ounces is <i>a lot</i> of vinegar. (See the next section for the recommended daily dose.)</p> <p>In general, humans have eaten vinegar and used it as a preservation method for thousands of years. The side-effects are mainly from consuming too much, so stick with regular doses and you should be okay.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>How much ACV should you take?</h2> <p>A typical dose is 1 or 2 tablespoons, usually taken at meals with other food.</p> <p>If you want to try ACV but can't drink it straight or mixed with water, you can buy apple cider vinegar in powder or pill form. Read labels to see how much a serving size is.</p> <p>For comparison, the previously mentioned findings from the <i>Scientific Reports</i> journal (regarding ACV's prevention of obesity and inflammation) was referring to <i>1 tablespoon</i> per day.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section5"> <h2>How is ACV made?</h2> <p>Apple cider vinegar is made through a two-step fermentation processes. </p> <p>In the first step, crushed apples are combined with yeast, which ferments natural sugars in the fruit and turns it into alcohol. At this point, a bacteria in the alcohol begins a "second" fermentation process, converting the alcohol into acetic acid. Apple cider vinegar contains about 6 percent acetic acid<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1785201/" rel="nofollow noreferrer">12</a></sup>.</p> <p>This process is worth mentioning because many of apple cider vinegar's perceived health benefits —including weight loss— come from its acetic acid content. </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section6"> <h2>When should you drink apple cider vinegar?</h2> <p>Currently, there is no science to back the claims that you should drink ACV at a certain time (i.e. before bed) to lose weight.</p> <p>If you aren't used to consuming apple cider vinegar, it's probably best to have it at meals, either in a <a target="_blank" href="https://www.warriormade.com/content/diet/apple-cider-vinaigrette/" rel="noreferrer">salad dressing</a> or with other food. This will help your body get used to it, and the water and other food you're taking in can help remove the excess acid from your teeth.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/store-bought-apple-cider-vinegar-0021.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/store-bought-apple-cider-vinegar-0021.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/store-bought-apple-cider-vinegar-0021.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/store-bought-apple-cider-vinegar-LR-0021.jpg" class="img-fluid" alt="store-bought-apple-cider-vinegar"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section7"> <h2>What brand of apple cider vinegar should I buy?</h2> <p>Bragg Apple Cider vinegar is one of the most popular brands. It's also organic and unpasteurized. And a major bonus: you can find it in most grocery stores.</p> <p>Other apple cider vinegar brands you can try include Viva Organic, Spectrum, and Kevala.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section8"> <h2>Apple cider vinegar and weight loss: wrapping up</h2> <p>By itself, apple cider won't make you lose weight. <i>However</i>, multiple studies have shown ACV may be beneficial if you're trying to reduce body fat. A daily dose of even one tablespoon may boost your metabolism, increase gut health, and reduce disease-causing inflammation.</p> <p>The only real side-effects reported come from taking in too much vinegar. So if you're going to give ACV a shot, we strongly recommend you stick to the recommended dose of 1 to 2 tablespoons a day.</p> <p>There's a lot to like about adding apple cider vinegar to your diet. If you're trying to lose weight or reap the health benefits, it might be a great addition to your <a target="_blank" href="https://www.warriormade.com" rel="noreferrer">health and fitness routine</a>.</p> </section> </article>

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