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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.

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.

What Is Apple Cider Vinegar?

Apple cider vinegar is made in a two-step fermentation process (1).

First, 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.

Acetic Acid Has Various Benefits for Fat Loss

Acetic acid is a short-chain 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 fatstorage 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 buildup.
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.

Apple Cider Vinegar Increases Fullness and Reduces Calorie Intake

Apple cider vinegar may promote fullness, which can decrease calorie intake.

In one small study in 11 people, those who took vinegar with a high-carb meal had a 55% lower blood sugar response one hour after eating.

They also ended up consuming 200–275 fewer calories for the rest of the day.

In addition to its appetite-suppressing effects, apple cider vinegar has also been shown to slow the rate at which food leaves your stomach.

In another small study, taking apple cider vinegar with a starchy meal significantly slowed stomach emptying. This led to increased feelings of fullness and lowered blood sugar and insulin levels.

However, some people may have a condition that makes this effect harmful.

Gastroparesis, or delayed stomach emptying, is a common complication of type 1 diabetes. Timing insulin with food intake becomes problematic because it is difficult to predict how long it will take for blood sugar to rise after a meal.

Since apple cider vinegar has been shown to extend the time food stays in your stomach, taking it with meals could worsen gastroparesis.

Other Health Benefits

In addition to promoting weight and fat loss, apple cider vinegar has several other benefits:

Lowers blood sugar and insulin: When consumed with a high-carb meal, apple cider vinegar has been shown to significantly lower blood sugar and insulin levels after eating.
Improves insulin sensitivity: One study in people with insulin resistance or type 2 diabetes found that adding vinegar at a high-carb meal improved insulin sensitivity by 34%.
Lowers fasting blood sugar: In a study in people with type 2 diabetes, those who took apple cider vinegar with a high-protein evening snack had twice the decrease in fasting blood sugar as those who didn’t.
Improves PCOS symptoms: In a small study of women with polycystic ovary syndrome (PCOS) who took vinegar for 90–110 days, 57% resumed ovulation, likely due to improved insulin sensitivity.
Decreases cholesterol levels: Studies in diabetic and normal rats and mice found that apple cider vinegar increased “good” HDL cholesterol. It also reduced “bad” LDL cholesterol and triglycerides.
Lowers blood pressure: Animal studies suggest that vinegar may decrease blood pressure by inhibiting the enzyme responsible for constricting blood vessels.
Kills harmful bacteria and viruses: Vinegar fights bacteria that can cause food poisoning, including E. coli. In one study, vinegar reduced numbers of certain bacteria by 90% and some viruses by 95%.

SUMMARY – Adding apple cider vinegar to your diet may benefit blood sugar, insulin, PCOS symptoms and cholesterol. Vinegar also fights bacteria and viruses.

How to Add It to Your Diet

There are a few ways to include apple cider vinegar in your diet.

An easy method is to use it with olive oil as a salad dressing. It proves particularly tasty with leafy greens, cucumbers and tomatoes.

It can also be used for pickling vegetables, or you can simply mix it into water and drink it.

The amount of apple cider vinegar used for weight loss is 1–2 tablespoons (15-30 ml) per day, mixed with water.

It is best to spread this out into 2–3 doses throughout the day, and it may be best to drink it before meals.

Taking more than this isn’t recommended because of potentially harmful effects at higher dosages. It’s also best to start off with 1 teaspoon (5 ml) to see how you tolerate it.

Do not take more than 1 tablespoon (15 ml) at a time, because taking too much at one sitting may cause nausea.

It’s important to mix it with water, as undiluted vinegar may burn the inside of your mouth and esophagus.

Although taking apple cider vinegar in tablet form may seem beneficial, it comes with potentially large risks. In one instance, a woman suffered throat burns after an apple cider vinegar tablet became lodged in her esophagus.

The Bottom Line

At the end of the day, taking a moderate amount of apple cider vinegar appears to promote weight loss and provide a number of other health benefits.

Other types of vinegar may provide similar benefits, although those with lower acetic acid content might have less potent effects.

You can find a great selection of apple cider vinegar here

Green tea has long been acknowledged for its health and wellness benefits, including weight loss assistance. The evidence is irrefutable. But are we overlooking something better? What is the best fat burning tea?

It is true that green tea contains powerful antioxidants. These components contribute to
minimizing health risks such as cancer and cardiovascular disease.

As a Weight Loss Expert, it has been my primary goal to share practical tips and tricks for those pursuing optimal health. In upholding my obligation to transparency, I am about to reveal how green tea, although beneficial, is gradually losing value in the light of its delicious rival – rooibos.

Rooibos, also known as red tea, is equally high in antioxidants, however sourced from
different substances to that of green tea. The antioxidants contained in rooibos – aspalathin and nothofagin – are comparatively rare, and help to regulate blood sugar, reduce excessive fat production, stress, and inhibit metabolic disorders.

After the results of recent studies, alongside my own findings related to the major players in sustainable weight loss, I consider red tea an essential. In addition to preventing heart disease, diabetes, Alzheimer’s and more, it is an accessible and effective answer to weight gain.

This year I began the production of my Red Tea Detox. A primary goal was to harness the incredible benefits of rooibos whilst combining the ingredient with a number of other, equally valuable elements.

Rooibos means red bush. The plant is readily available, with leaves that turn red upon
fermentation. With so much potential to assist with our health and wellness journeys, I
considered it wrong to ignore the strength of the plant.

Unlike green tea, red tea does not contain caffeine, and therefore drinking the blend at night won’t leave you restless.

Another factor of its ultimate superiority is simply – taste. The bitterness of green tea is often attributed to its high tannin content, which is less prevalent in red tea.

Many health products do not aim to bridge the gap between adults and young children,
but the pursuit of health is of equal importance for both demographics. Which is why I’ve designed a recipe that caters to all ages and tastes, with the inclusion of a sweetened
version of the recipe.

This particular Red Tea Detox program is fresh and matchless, already actively transforming lives since its launch.

Click here to check it out – Red Tea Detox