Does Apple Cider Vinegar Help Me Lose Fat?

What is Apple Cider Vinegar?

Apple cider vinegar is a type of vinegar that’s made from fermented apple juice, available in different types with a variety of potential nutritional benefits. One of those benefits is that apple cider vinegar contains acetic acid, which can help to suppress your appetite and potentially help promote weight loss.

What are the benefits of Apple Cider Vinegar?

Research suggests apple cider vinegar has several benefits, the one relevant to this post is aiding in weight loss. One research study suggests consuming apple cider vinegar can lead to decreased body weight, a lower body fat percentage and a reduction in waist size. It’s also suggested that apple cider vinegar benefits inflammation reduction and lipid metabolisation in the body.

But how does apple cider vinegar help me lose weight?

First, an explainer:

There are three main places where blood sugar is stored in the body: in your muscles and liver (where it’s stored as glycogen) and the rest is converted to body fat, which is stored in various areas of your body.

The ‘problem’ with blood sugar is that muscles only have the capacity to store 500 grams of glucose, and your liver even less at 100 grams. This leaves the rest of the sugar in your body to be converted and stored as fat.

This leaves the rest to be converted and stored as body fat. Thus, the hormones that control blood glucose levels play a powerful role in controlling fat storage, but the key determines the level of sugar in the blood – the level of sugar in your bloodstream is what determines how much fat you store in your body.

Since nearly all sugar comes from carbohydrate foods (like bread, pasta, rice, etc.), limiting your carb intake is the most effective ways to reduce fat… but where’s the fun in a life without a cheeky toastie and muffin on the weekend? Life is all about balance – and that’s where apple cider vinegar can help.

So, does apple cider vinegar help you lose weight?

Targeted supplementing with apple cider vinegar can buffer the process of sugar turning to fat. Research has suggested 1.5-2 tablespoons of apple cider vinegar before eating a carbohydrate dense meal can improve muscle glucose sensitivity by 19-34%, significantly lowering blood sugar and increasing hormone responses in the bloodstream. Additional studies have shown that 2 tablespoons of apple cider vinegar before bed lowered waking blood sugar levels by 4-6% in type 2 diabetics.

In other words, the carbs (sugar) you eat get better partitioned into building muscle tissue and not stored as fat – leading to apple cider vinegar helping reduce fat gain, and potentially lose weight.

One study found participants experienced a suppressed appetite for two hours after a meal when they consumed apple cider vinegar at the same time. They also saw a reduction in snacking.

Ergo, drinking apple cider vinegar for weight loss!

Other apple cider vinegar benefits

Research suggests other apple cider vinegar health benefits, other than aiding the body in losing weight. It’s been linked to helping kill strains of bacteria, linked back to over 2,000 years ago when used to help clean wounds. Apple cider vinegar has also been linked to helping improve biological factors that lead to heart disease – with a research review in 2021 suggesting it may benefit total cholesterol levels.

What’s the best way to take apple cider vinegar?

How to take apple cider vinegar depends on personal preference – some people enjoy the taste, others find it unpalatable. Apple cider vinegar is something easy to add in to cooking-one recommendation is using as a salad dressing. Many people take apple vinegar directly, or mixed with water as a drink, or in capsule form. Apple cider vinegar mixed with water has been linked to reducing appetite and promoting feelings of fullness, potentially due to the water intake. One review suggests a daily dosage of apple cider vinegar drink between 15 and 30ml.

Apple cider vinegar side effects

There are some potential side effects, including throat irritation and tooth enamel erosion. To minimise any potential risks it’s recommended to dilute apple cider vinegar before drinking, and consume apple cider vinegar in moderation.

At the end of the day... Is Apple Cider Vinegar good for you?

According to research currently available, apple cider vinegar has several potential benefits for weight loss and other conditions, but it's important to consume it in moderation, alongside a healthy diet and exercise routine. We'd encourage you to try it for yourself, and see if apple cider vinegar helps you with weight loss.