How can apple cider vinegar help you lose weight?

It seems like apple cider vinegar is more popular now than ever. Even though this has been used for centuries as a health tonic, experts and researchers alike have found lately that this liquid has many health benefits, namely when it comes to kick starting weight loss and fat burning. Let’s take a closer look at this natural health stimulant.


green apples

What is apple cider vinegar?

Apple cider vinegar or ACV as it’s sometimes called is fermented juice made from crushed apples. Fun fact: the word vinegar comes from the French vin aigre which translates to sour wine. This fermentation process consists of two important steps and usually takes about a month or so to complete. First, once the apples have been cut and crushed, yeast is added. This activates a reaction with the sugar in the apples, thereby creating alcohol. This is accomplished thanks to a bacteria called acetobacter. In fact, the combination of yeast and bacteria is called the Mother. Sometimes you can even see strands of the Mother floating in the apple cider vinegar bottle.

The next step is then to add bacteria to the mixture so that the alcohol is then fermented into acetic acid. Acetic acid is the main active ingredient in apple cider vinegar. It’s this acid that gives apple cider vinegar its sour and lip-smacking taste, as well as its pungent odor. The combination of the Mother and the acetic acid in apple cider vinegar is the perfect recipe for a successful health tonic.

digestive health  

How does acetic acid contribute to weight loss?

Even though the word acetic acid sounds like something out of a science lab, this powerful ingredient is not only responsible for the sour taste of the vinegar but also the numerous health benefits especially when it comes to your weight.

  1. In a study it has been shown blood glucose levels also spiked less after a meal in human subjects2.
  2. We all know how important a healthy blood pressure is for the functioning of your cardiovascular system. It has been shown that acetic acid may help control blood pressure. Acetic acid is believed to reduce the amounts of renin, an enzyme secreted by the kidneys, that controls blood pressure. 4

Weight loss and fat burning have been a struggle for many. Now, studies have shown that acetic acid reduces body weight 1.  Acetic acid was also studied in humans and found to reduce weight, BMI and waist circumference when taken at high doses.6  Another study on human subjects showed that the vinegar slowed down the emptying of the stomach, which ultimately makes you feel fuller longer and is helpful for weight loss. 2.

Whether it’s through reduced fat storage, increased fat burning or reduced appetite, these studies on animals show the link between acetic acid and your weight.

How to incorporate apple cider vinegar into your daily routine?

There are many ways to incorporate ACV into your daily routine. The most common one people know of is to mix 1-2 teaspoons of apple cider vinegar into a glass of water. Drinking it before meals or ideally in the morning can help kick start your weight loss. Another option would be to add it to your tea or even drizzle it in an olive oil dressing for example over your salad. You can also use it to pickle your vegetables. Whatever the case may be, just make sure you dilute the liquid before drinking it as it can be very harsh on your stomach and esophagus. It is also recommended not to increase the dosage per day and stick to 1-2 teaspoons per day.

apple cider gummies

For some however, the harsh taste of the vinegar is just too much to bear. Even incorporating into their meals is just not easy. This is why supplements in the form of tablets or even gummies of apple cider vinegar can be a convenient and easy way to take your recommended daily dose of apple cider vinegar without the sour taste. Reaping the health and weight loss benefits of the vinegar have ever been easier and tastier!


By Jennifer Soueida, B.Sc




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