With an increased consumption in the West, apple cider vinegar has been touted because of its weight loss benefits.
Due to the same reason, it has even become a fad on social media for all fitness enthusiasts.
So if you want to know whether this vinegar could help you shed some extra pounds, then this is the right place you have come across.
However, out of the many health claims surrounding apple cider vinegar, one is that it could help you promote weight loss.
So do not think that just drinking a shot of apple cider vinegar or popping a pill with this vinegar could be a magic potion for your weight loss journey.
In this article, we will help you face reality and know if apple cider vinegar could be a cure for weight loss or just a bitter myth.
But before that, let’s know what is apple cider vinegar and how is it created. Knowing about the formation of this vinegar could help you get a better insight into whether it could help you lose weight or not.
How To Use Apple Cider Vinegar For Weight Loss?
Apart from the morning, you could even use Apple Cider Vinegar for weight loss either before or during your meal.
Consuming it during or before your meals will increase the feeling of fullness in your body and stabilize your blood sugar levels.
Moreover, to amplify the health benefits of this vinegar, you should purchase an unfiltered[1] and raw version of it.
Here are certain recipes you could try using apple cider vinegar to incentivize your weight loss process.
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Apple Smoothie
Apple Smoothie is a filling smoothie that may be created using different ingredients like apple cider vinegar, chopped Apple, Greek yogurt, coconut water, and cinnamon. You could blend all these ingredients and enjoy it fresh.
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Orange Sesame Dressing For Salads
Orange sesame dressing is a sweet and sour dressing with a tint of tanginess from apple cider vinegar.
All you have to do to prepare this dressing is to mix ¼ cup orange juice, ¼ cup cider vinegar, and two tablespoons of sugar in a small bowl.
Once all these ingredients are whisked together, you could add soy sauce and one teaspoon of toasted sesame oil to it. You could use this dressing on your salads when the sugar has dissolved.
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Apple Cider Beef Stew
You may even add apple cider to your beef to provide it with a tangy taste while enhancing its weight loss benefits.
For this, you may prepare beef Stew you using beef meat, ground black pepper, all-purpose flour, and other vegetables. Once this stew is ready, you could add apple cider vinegar to it.
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Rosemary Potato Salad Recipe
If you are looking for a snack that could adhere to your weight loss goals while being delectable at the same time, then this salad is sure to be in the limelight.
It boasts of a plethora of bold flavors of grilled potato with tangy apple cider vinegar, rosemary, and Dijon mustard.
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Apple Cider Marinade Grilled Chicken
What could be better than luscious grilled chicken packed with myriad health benefits? Yes, you heard it right. You may marinate your chicken in apple cider vinegar and then grill it later.
This will not just give your chicken a boost of flavors, but could also help you to shed some extra inches.
You must marinate your chicken with different ingredients like chopped parsley, garlic, ginger, onions, lemon juice, low sodium soy sauce, apple cider vinegar, pepper seasoning, salt, and olive oil. After leaving this mixture for a few hours, you may grill it.
What Is Apple Cider Vinegar And How Is It Formed?
Apple cider vinegar has been used for health aid as well as in cooking since time immemorial. As the name itself suggests, the production of apple cider vinegar starts with the formation of apple cider.
Once Apple cider is formed, yeast is added to it to incentivize[2] the fermentation process. To prepare apple cider, the producers mix apples and sugar.
When yeast is added to this mixture, it could allow the mixture to ferment and hence create alcohol. With time, certain bacteria may transform this alcohol into acetic acid.
The moment the entire alcohol disappears, the remaining mixture is referred to as apple cider vinegar. Since apple cider vinegar has yeast as well as bacteria, certain people say that it could be a great source of probiotics.
Apart from this, apple cider vinegar has calories, no protein, no carbohydrates, and zero fat from a nutritional[3] point of view.
These figures are enough to show how adding apple cider vinegar to your diet may not amplify your calorie intake.
Additionally, since there are no additives in it, you may not even have to look out for added sugars.
The Science Behind Apple Cider Vinegar And Weight Loss
Also referred to as ACV, the proponents of apple cider vinegar claim that drinking it before, during, as well as after your meals may help you with weight loss.
However, there is little research[4] that could substantiate the fact because this information is just anecdotal.
But since apple cider vinegar contains acetic acid, it might have certain weight loss properties.
These weight loss benefits will be shown only if you combine the consumption of apple cider vinegar with a strict exercise regime and low-calorie diet.
Trying Apple Cider For Weight Loss
If you wish to try apple cider vinegar to support your weight loss efforts, then you may never drink it in its natural form.
Instead, you should dilute it and drink it in the morning to help in incentivizing your belly-burning process.
The reason behind this is simply because the acetic acid present in this vinegar could help to reduce your belly fat by suppressing[5] the buildup of fat in the body.
Another tip you should know if you want to try apple cider vinegar for weight loss is that ACV alone may not help you to lose some extra inches.
However, integrating it into your diet, along with a strict exercise regime and a healthy low calorie diet may help to support your weight loss efforts.
Moreover, consuming it with your other weight loss efforts may not be detrimental to your health as long as you do not consume it in excess quantities.
Just like any other vinegar, consuming apple cider vinegar in high quantities may irritate your throat and damage your tooth enamel because of its high acidity content.
So all you have to do is just stick with a tablespoon or two twice a day and always dilute it in at least 8 ounces of water.
Conclusion
So this was all you need to know about apple cider vinegar. Though certain studies could substantiate the weight loss properties of apple cider vinegar, it is yet to be researched more.
However, you may use this vinegar in moderate amounts in your diet to see its weight loss efforts for yourself.
At the end of the day, unless and until you consume the acid in excess, it will not provide any side effects.
Although it is always better to consult your healthcare expert before beginning the consumption of any product.
This could help in avoiding any adverse effects of the product and also consuming it as per the requirements of your body.
References/Sources
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- Tomoo Kondo, Mikiya Kishi, Takashi Fushimi, et. al. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Biosci Biotechnol Biochem. 2009 Aug;73(8):1837-43. doi: 10.1271/bbb.90231. Epub 2009 Aug 7. Available from: https://pubmed.ncbi.nlm.nih.gov/19661687/
- Amir Hadi, Makan Pourmasoumi, Ameneh Najafgholizadeh, et. al. The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC Complement Med Ther. 2021; 21: 179.Published online 2021 Jun 29. doi: 10.1186/s12906-021-03351-w.
- Apple Cider Vinegar. Date of Review: April 14, 2022. Available from: https://medlineplus.gov/druginfo/natural/816.html
- Ben Hmad Halima, Gara Sonia, Khlifi Sarra, et. al. Apple Cider Vinegar Attenuates Oxidative Stress and Reduces the Risk of Obesity in High-Fat-Fed Male Wistar Rats. J Med Food. 2018 Jan;21(1):70-80. doi: 10.1089/jmf.2017.0039. Epub 2017 Nov 1. Available from: https://pubmed.ncbi.nlm.nih.gov/29091513/
- Tine Louise Launholt, Christina Blanner Kristiansen, and Peter Hjorth. Safety and side effects of apple vinegar intake and its effect on metabolic parameters and body weight: a systematic review. Eur J Nutr. 2020 Sep;59(6):2273-2289. doi: 10.1007/s00394-020-02214-3. Epub 2020 Mar 13. Available from: https://pubmed.ncbi.nlm.nih.gov/32170375/
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Louise Rodriguez is a full-time health and fitness writer. She considers herself a gym rat and takes pride in showing her biceps. She dedicates most of her time to her health. With the time left, she spreads information regarding health and fitness among the masses. Harry Potter is her first love.