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Apple Cider Vinegar For Weight Loss (With Recipes)

Reviewed by Merlin Annie Raj, Registered Dietitian
by
ISSA Certified Specialist in Fitness & Nutrition
Apple Cider Vinegar For Weight Loss (With Recipes) Hyderabd040-395603080 January 2, 2020

Apple cider vinegar has been used since 8000 BC by Egyptians for weight loss. This age-old health remedy is made from the fermented juice of apples (1). It is proven to help lower blood pressure and cholesterol (2), (3). This post tells you how ACV aids weight loss, how to include it in your diet, and other health benefits of drinking apple cider vinegar. Read on!

How Apple Cider Vinegar Aids Weight Loss

It is scientifically proven that apple cider vinegar (ACV) aids weight loss. It not only increases satiety and insulin sensitivity but also improves digestion and bowel movement. Here are the reasons we recommend you try apple cider vinegar for losing weight:

  • Low In Calories

Apple cider vinegar is low in calories. One teaspoon of apple cider vinegar contains only 1 calorie (4). Hence, you will not be at the risk of adding too many calories to your diet. The fewer calories you consume, the less likely your body is to store the extra calories as fat.

  • Lowers Serum Lipid Levels

Scientists designed an experiment to document the effects of ACV on total cholesterol, serum triglyceride, lipid peroxidation, and antioxidant levels. They found that mice supplemented with ACV had developed better immunity, lower serum lipid levels, increased antioxidant levels, and inhibited lipid peroxidation (5).

All the parameters used in this study are directly or indirectly related to weight loss and indicate that drinking apple cider vinegar can help improve your overall health.

  • Increases Satiety And Lowers Blood Sugar

In another study, scientists fed a group of laboratory rats with apple cider vinegar and found that they lost weight and had decreased food intake. They also showed a decrease in serum glucose and bad cholesterol and an increase in HDL cholesterol levels (6).

  • Reduces Obesity-Induced Oxidative Stress

Obesity causes oxidative stress, which may lead to inflammation. A study found that apple cider vinegar could help reduce obesity-induced oxidative stress in lab animals. This reduces the risk of obesity-related diseases and protects the heart (7).

  • Improves Insulin Sensitivity

Insulin is a hormone responsible for maintaining normal blood sugar levels (8). When enough insulin is not produced by the body or insulin does not get detected by cells, it leads to diabetes type 1 and type 2, respectively (9).

Type 2 diabetes is closely linked to genes, a sedentary lifestyle, and hormonal imbalance (10). Drinking apple cider vinegar helps improve insulin sensitivity (11). This means your body cells will be able to uptake and regulate glucose effectively, thereby lowering blood sugar levels and reducing fat accumulation.

  • Helps Normalize High Blood Pressure

Bad food habits, such as consuming saturated fats, oily and greasy foods, high-sodium and sugar/sugary foods, and high stress levels can lead to high blood pressure. ACV has been used for ages to normalize high blood pressure (2).

Consuming two teaspoons of apple cider vinegar with two teaspoons of honey and a glass of warm water can help normalize blood pressure. When the blood pressure is normalized, your cardiovascular system will work better, all your cells will be able to get oxygen, and your stress levels will come down. This, in turn, may help you lose weight.

  • Improves Gut Health And Bowel Movement

You will lose weight naturally if your digestive system works properly. ACV contains acetic acid and malic acid, which improve the gut microbe health and number, thereby improving digestion and bowel movement.

ACV may help reduce acid reflux, but more research is required to examine its effects (12).  Apple cider vinegar also contains pectin, which is a water-soluble fiber that can improve gut microbiota and may reduce weight (13).

These are the scientific reasons you can safely use ACV to lose weight. But why use ACV for weight loss instead of any vinegar? Find out next.

Why Is ACV Better Than Any Other Vinegar?

The answer is relatively simple – ACV has a lot more health benefits when compared to other vinegars. It works almost like an antibacterial, with weight loss being just one of its perceived benefits.

It is particularly useful in fighting diabetes, improving heart health, and reducing high cholesterol. In addition to all these excellent benefits, it prevents free radical damage, which may prevent aging and reduce the risk of certain types of cancer. It can also assist in improving the efficiency of your digestive system and prevent any gastrointestinal problems.

But what is the right way to consume it? Here’s what you need to do.

What Is The Best Way To Consume Apple Cider Vinegar For Weight Loss?

The easiest way of consuming apple cider vinegar is to dilute it in water. But if you want to speed up the weight loss, drink apple cider vinegar with honey.

Ingredients
  • 1 teaspoon apple cider vinegar
  • 2 teaspoons honey
  • 1 cup warm water
How To Prepare

Add ACV and honey to a glass of warm water. Mix well and drink.

Why This Works

Having apple cider vinegar with hot water and honey has the same effect as having honey and lemon with hot water. It is a great antioxidant and works as a detoxifier as well. For a healthy start to the day, look no further than this healthy drink.

As with most weight loss promoting agents, anything in excess can be harmful. Find out how much ACV should you take to lose weight.

What Is The Apple Cider Vinegar Dosage For Weight Loss?

You may take 1 teaspoon of apple cider vinegar per day. Also, make sure to dilute it with water/juice before drinking it. But that’s not the only way to consume apple cider vinegar. Here are a few apple cider vinegar recipes for fast weight loss.

5 Apple Cider Vinegar Recipes For Weight Loss

1. Apple Cider Vinegar And Cinnamon

Apple Cider Vinegar Recipes For Weight Loss - Apple Cider Vinegar And Cinnamon Pinit

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Ingredients
  • 1 teaspoon apple cider vinegar
  • 1/2 teaspoon Ceylon cinnamon powder
  • 1 cup water
How To Prepare
  1. Add the cinnamon powder to water and boil it.
  2. Let it cool. Add apple cider vinegar.
  3. Stir well and drink.
Why This Works

Apple cider vinegar cannot be consumed raw because of its strong and unpleasant taste. Cinnamon adds a pleasant and sweet flavor to the drink. It also lowers blood sugar levels, reduces heart disease risk factors, and has a plethora of other impressive benefits that make it an irreplaceable part of anyone’s diet (14).

2. Apple Cider Vinegar And Fenugreek Seeds

Apple Cider Vinegar Recipes For Weight Loss - Apple Cider Vinegar And Fenugreek Seeds Pinit

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Ingredients
  • 1 teaspoon apple cider vinegar
  • 2 teaspoons fenugreek seeds
  • 1 cup water
How To Prepare
  1. Soak the fenugreek seeds overnight in a cup of water.
  2. In the morning, add apple cider vinegar to the fenugreek water.
  3. Stir well and drink.
Why This Works

Fenugreek seeds boosted metabolism and enhanced insulin sensitivity in rat studies (15). Apple cider vinegar and fenugreek seeds make a great combination when it comes to losing weight. Moreover, the sweet-bitter taste of fenugreek seeds helps bring the acidic taste of the ACV a notch down.

3. Apple Cider Vinegar And Green Tea

Apple Cider Vinegar Recipes For Weight Loss - Apple Cider Vinegar And Green Tea Pinit

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Ingredients
  • 1 teaspoon apple cider vinegar
  • 1 teaspoon green tea leaves
  • 1 teaspoon honey
  • 1 cup water
How To Prepare
  1. Heat the cup of water until it just starts to boil.
  2. Remove the pot from the flame and add the green tea leaves. Close the lid and let it steep for 3 minutes.
  3. Strain the tea into a cup and add apple cider vinegar.
  4. Add a teaspoon of honey.
  5. Stir well and drink.
Why This Works

Green tea is rich in antioxidants that help reduce the toxin levels in the body. It also helps you relax and improves digestion and immunity (16). Apple cider vinegar with green tea and honey is the perfect recipe to suppress your appetite and lose weight.

4. Apple Cider Vinegar Salad Dressing

Apple Cider Vinegar Recipes For Weight Loss - Apple Cider Vinegar Salad Dressing Pinit

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Ingredients
  • 2 teaspoons apple cider vinegar
  • 4 teaspoons extra virgin olive oil
  • 1 teaspoon Dijon mustard
  • ½ teaspoon lemon zest
  • ¼ teaspoon freshly ground black pepper
  • 1 tablespoon chopped fresh herbs
  • Salt to taste
How To Prepare
  1. Toss all the ingredients into a glass jar.
  2. Shake it well.
  3. Drizzle it all over a healthy and crunchy salad.
Why This Works

Salad dressing contains a lot of invisible calories in the form of sugar, salt, and mayonnaise. Try this light dressing, which is delicious, heart-friendly, and promotes fat loss. You can add it to chicken/vegetable/mushroom/tuna/egg salad or also use it as a marinade.

5. Apple Cider Vinegar Healthy Snack Smoothie

Apple Cider Vinegar Recipes For Weight Loss - Apple Cider Vinegar Healthy Snack Smoothie Pinit

Shutterstock

Ingredients
  • 1 teaspoon apple cider vinegar
  • 1/2 cup pomegranate
  • 1 teaspoon chopped apricot
  • A bunch of baby spinach
How To Prepare
  1. Whiz all the ingredients.
  2. Pour into a glass and drink it.
Why This Works

Fruits and veggies are excellent sources of vitamins, minerals, and good carbs that help reduce inflammation, boost immunity, and improve bowel movement (17). If you want to snack, snack healthy. Add ACV to your smoothie to accelerate weight loss.

Let’s now discuss one of the main characteristics of apple cider vinegar – its taste.

How Does Apple Cider Vinegar Taste?

Due to its acid content, ACV tastes sour and vinegary. It has a pungent odor, and one of the major stumbling blocks for people, initially, is the strong flavor of ACV. However, gradually, it will become a part of your healthy lifestyle, and you will drink it without blinking your eyes.

Apart from taking apple cider vinegar as a concentrated liquid, there are apple cider (ACV) pills available on the market. Should you take them? Find out in the next section.

Should You Take Apple Cider Vinegar Pills For Weight Loss?

Always consult a doctor or dietitian before ingesting any pills or supplements. Apple cider vinegar is an acquired taste, with a lot of people avoiding it and even giving it up altogether because they can’t take its strong flavor. Capsules provide an alternative as you get all the benefits of the vinegar without the pungent taste.

However, they can be quite deceptive with the amount of the vinegar included in them. Always ensure that you check the composition listed on the label.

Listed below are the other health benefits of consuming apple cider vinegar.

What Are The Health Benefits Of Apple Cider Vinegar?

  • Prevents the growth of harmful bacteria like coli (18).
  • Can help manage diabetes.
  • May lower the risk of heart disease.
  • Helps kill fungus on the toes.
  • May help reduce acne.
  • May help reduce warts.
  • May help manage varicose veins (19).

What Are The Other Uses Of Apple Cider Vinegar?

  • It can be diluted and used as a skin toner.
  • It is a natural teeth whitener.
  • It can be used to treat sunburns.
  • It is a natural deodorant.
  • It can be used as an after shampoo conditioner.
  • It can be used to reduce keratinization.

You can reap a lot of benefits by drinking or applying apple cider vinegar topically. Here are a few tips to speed up your weight loss.

How To Speed Up Your Weight Loss

Who wouldn’t like to lose weight in the shortest time possible? We have listed a few simple tips that can help improve the results.

One of the most important aspects of weight loss is the diet you follow. If you are eating a lot of unhealthy foods, you are effectively negating any chances of losing weight. Junk food has a lot of fat and very little nutritional value. Processed foods are usually high in artificial flavors, sugars, fats, and preservatives. Even though they may taste nice, in the long run, they can cause significant health problems. Hence, avoid junk and processed foods.

Now that you know what not to do, let’s look at what you can do to help improve your weight loss results.

  • Most people are very casual in their approach towards exercise. They don’t give it the importance it deserves. Studies have shown that even a 20-minute workout, performed three to four times a week, can offer significant health benefits (20).
  • Exercise improves blood circulation, mobilizes fat reserves, and increases your metabolic rate (21). If you are hard-pressed for time, a 20-minute walk during your lunch break at work can be an effective workout.
  • The key to exercising, as with everything else, is consistency. Consistent efforts will result in you achieving your goal.
  • You should also ensure you eat as clean as possible. Eating clean means you get plenty of natural, unprocessed foods. Leafy vegetables are a great way of getting your daily nutrient and fiber requirements. Foods that are rich in potassium help reduce stress and lower blood pressure (22). Bananas, sweet potatoes, avocados, and spinach are excellent sources of potassium.
  • Avoid sugars at all costs. Refined sugars add empty calories and offer no nutritional value. Honey can be used as a healthier, natural substitute for refined sugar.

Apple cider vinegar has a lot of health benefits, and since it is natural, people assume there are no side effects associated with it. However, too much of anything can be bad, and the same applies to ACV. Keeping that in mind, here are a few tips to help you get the best out of ACV.

Tips And Precautions

  • Organic, natural ACV is the best option available. Always opt for it over the processed varieties.
  • If you are taking ACV capsules or pills, check the composition. Some pills are altered and have microscopic traces of ACV, which reduce its benefits.
  • Consuming excessive amounts of apple cider vinegar can contribute to hypokalemia (23). This means your body is low in potassium, and this can lead to osteoporosis. It also affects bone health by decreasing bone density. If you have osteoporosis, stay away from ACV.
  • Always consult your doctor before starting any new diet regimen. If your doctor has prescribed diuretics or medications for diabetes or heart disease, make sure to check if ACV will interact with any of them.
  • Consume ACV only after diluting with water. It has a high acidic content, and combining it with other liquids could cause damage to the enamel on your teeth.
  • The recommended dosages will vary from person to person. Make sure to check with your doctor or dietitian to see what works for you.
  • Aerobic exercises supplement the weight loss effects of ACV and help improve your overall health.
  • If you consume the vinegar raw, i.e., undiluted, it can lead to an upset stomach, nausea, indigestion, and heartburn. The same applies to consuming it in the pill form, with additional symptoms of vomiting and a sore throat.

Conclusion

ACV has no equal as a tool to combat weight loss, improve your immunity, and enhance your overall health. Pair it with the 8-hour diet or intermittent fasting, and you may start seeing results soon. Make sure to make ACV a part of your diet after consulting your doctor and dietitian.

Expert’s Answers For Readers’ Questions

What can you mix with apple cider vinegar to lose weight?

You can mix a teaspoon of apple cider vinegar with water, juice, detox drinks, and smoothies.

Is it better to drink apple cider vinegar in the morning or at night?

Drink apple cider vinegar in the morning.

What are the side effects of drinking apple cider vinegar every day?

Consuming apple cider vinegar every day in excessive amounts may cause hypokalemia, tooth enamel erosion, diarrhea, indigestion, and heartburn and weaken bones.

23 sources

Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Charushila Biswas

Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.