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Apple Cider Vinegar For Weight Loss: All That You Need To Know

Can apple cider vinegar be more than just a tasty tangy salad dressing? Do the tall claims of numerous benefits of apple cider vinegar for weight loss stand ground? Apparently yes! New researches have been pointing out the health benefits of Apple cider vinegar for weight loss and celebrities like Kourtney Kardashian and Megan Fox swearing by them.

Apple cider vinegar drink does more than the credit it usually gets. Health tonic and a popular salad dressing, Apple Cider Vinegar has been occupying a respectable place in health and fitness regimes since long. This magic drink lowers blood sugar level, reduces cholesterol, decreases water retention and increases body metabolism and has lately gained attention for weight loss benefits.

Apparently drinking about a spoon of Apple Cider Vinegar, mixed with water, empty stomach every day does help in losing the extra pounds. This article explores every aspect of apple cider vinegar for weight loss and helps you make an informed choice.

Table Of Contents

1. What Is Apple Cider Vinegar? How Is It Prepared?

2. Nutritional Value Of Apple Cider Vinegar

3. Benefits Of Apple Cider Vinegar For Weight Loss

4. Ways To Incorporate Apple Cider Vinegar Into Your Diet

5. Precautions

What Is Apple Cider Vinegar? How Is It Prepared?

Apple Cider Vinegar is a drink prepared through a double fermentation process wherein crushed apples are acted upon by yeast. Sugar present in the apples is converted into alcohol followed by exposure to bacteria culture. Further, the alcohol gets fermented into acetic acid, also known as ethanoic acid, the active component of Apple cider Vinegar. It is the ethanoic acid that gives apple cider vinegar its characteristic strong odour and sour taste.

Nutritional Value Of Apple Cider Vinegar

One tablespoon of Apple Cider Vinegar contains about four calories, 5 to 6 percent of ethanoic acid, zero carbs, water and traces of Malic acid. The ethanoic acid present in Apple Cider Vinegar is a short chain fatty acid which breaks down into acetate and hydrogen inside the body.

Benefits Of Apple Cider Vinegar For Weight Loss

Various studies conducted on the health benefits of apple cider vinegar (ACV) point towards a direct relation between ACV and weight loss. Acetic acid present in apple cider vinegar promotes fat loss in several ways:

1. Lowers Blood Sugar Level: Regular consumption of apple cider vinegar improves the liver’s ability to use sugar from the blood. When combined with a high carbohydrate diet, apple cider vinegar lowers blood sugar level significantly.

2. Insulin Sensitivity: People suffering from type 2 diabetes can draw benefits from apple cider vinegar as it improves insulin sensitivity. Ethanoic acid present in it lowers the ratio of insulin to glucagon, thereby promoting fat burning metabolism.

3. Fat Burning Metabolism: Ethanoic acid present in apple cider vinegar hampers the production of fat and sugar in the liver. This accelerates the metabolic rate of the body ensuring effective fat burning.

4. Appetite Suppressant: Regular intake of apple cider vinegar drink suppresses the appetite-controlling centre in the brain, thereby reducing cravings and hunger. Reduced food intake creates a calorie deficit which results in fat loss over the long run.

5. Alleviates PCOS Symptoms: One in every six women suffers from Polycystic Ovary Syndrome (PCOS), one of the biggest culprits of weight gain (besides thyroid), creating the vicious cycle of hormonal imbalance and weight fluctuations. Junk food, toxic environment and stress further aggravate the problem. Apple Cider Vinegar detoxifies the body and helps women resume normal ovulation thereby relieving the body of PCOS symptoms.

6. Helps Achieve The Perfect HDL to LDL Ratio: Our body contains two types of cholesterol, viz. HDL- the good cholesterol body needs and LDL- the bad cholesterol responsible for a number of ailments. One of the major benefits of drinking apple cider vinegar is in its ability to reduce LDL, triglycerides and balance HDL. High cholesterol makes a person dull and inactive which directly propagates into weight gain.

7. Lowers Blood Pressure: Another benefit of apple cider vinegar is its ability to inhibit the enzyme that constricts blood vessels. Constricted blood vessels pose pressure on blood flow causing hypertension, commonly known as high blood pressure.

8. Reduces Inflammation, Kills Bacteria And Viruses: Apple cider vinegar reduces inflammation in the body and fights off harmful bacteria like E. coli. Studies have shown that apple cider vinegar can kill certain viruses and bacteria, thereby detoxifying the body.

[Read more: 10 Ways Apple Cider Vinegar Can Benefit You]

Ways To Incorporate Apple Cider Vinegar Into Your Diet

Love the apple cider vinegar benefits but unsure of ways to incorporate it into your daily diet? Here are some fun ways to welcome the health drink into your kitchen:

Salad Dressing: Apple cider vinegar makes a great salad dressing when combined with extra virgin olive oil. Prepare a batch of green salad with iceberg lettuce, cherry tomatoes, cottage cheese, jalapenos, cucumber, onion and baby corn. Drizzle some mayonnaise and top it off with apple cider vinegar and olive oil dressing.

Drink It Solo: If Apple cider vinegar uses in cooking give you a nightmare and you are not a fan of sour and tangy food, mix it with water and drink. Ideally, 15- 30 ml of apple cider vinegar mixed with water should be consumed first thing in the morning. If you can handle the taste drink it after meals too. But never exceed the recommended 30 ml dosage as it can cause acidity.

Pickled Form: You can use apple cider vinegar to pickle vegetables like carrot, lemon, cauliflower etc.


Apple Cider Vinegar contains acid, however mild it maybe ACV still has the potential to cause acidity.

- If you suffer from stomach ulcers, acidity, IBS, and indigestion etc., do not drink apple cider vinegar as it may aggravate the problem.

- Do not drink more than the recommended dosage as it can harm your stomach lining.

- You might suffer throat burns if you drink apple cider vinegar without mixing with water.

- Apple cider vinegar has been known to cause nausea in some people.

[Read more: Is It Safe To Consume Apple Cider Vinegar During Pregnancy]

The best way to start with apple cider vinegar drink is to begin by drinking very small amount and gradually reaching up to the recommended dosage of 30ml a day.

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