How effective is Apple Cider Vinegar for Weight Loss?

Apple cider is a low-calorie alternative that also contains potassium, amino acids, and antioxidants that support good health. It controls the level of blood sugar and has numerous other benefits as listed in this blog.

How effective is Apple Cider Vinegar for Weight Loss?
How effective is Apple Cider Vinegar for Weight Loss?

What exactly is apple cider vinegar?

Apple juice is used to make apple cider vinegar, a fermented liquid. Acetic acid, the primary component of vinegar, is produced during the fermentation of apple sugar.

When apples are cut or crushed and combined with yeast, the sugar in the apples is converted to alcohol, which is then used to make apple cider vinegar. Bacteria are then added to start the fermentation process that turns the alcohol into acetic acid. Apple cider is a low-calorie alternative that also contains potassium, amino acids, and antioxidants that support good health.

Apple Cider Vinegar (Image courtesy — iStock photo)

The following are some advantages of apple cider vinegar that make it excellent for shedding pounds.

  1. Controls the level of Blood Sugar

According to studies, apple cider vinegar may help stabilize blood sugar levels, particularly after consuming a meal high in carbohydrates. Blood sugar levels must be stabilized to ensure healthy and successful weight loss.

2. A Drink with Few Calories

Apple cider vinegar is a low-calorie beverage that can aid in weight loss because it only contains about 22 calories per 100 grams. The first thing you do in the morning is to mix a tablespoon of ACV with a glass of water and drink it.

3. Killing the Dangerous Bacteria might help

Apple cider vinegar may aid in the destruction of a number of pathogens, including dangerous bacteria. The growth of E can be slowed down by using apple cider vinegar. coli, a dangerous variety of bacteria. Additionally, because of this, it functions as a natural preservative, and you can use it to extend the shelf life of food by adding small amounts of it.

What are the side effects of Apple Cider Vinegar?

ACV in excess can be harmful to your health. It may cause burning sensations, throat irritation, and other negative effects.

Therefore, keep in mind to only consume small amounts. Never consume more than 2 tablespoons of it each day, and always dilute it first.

How can I lose weight using Apple Cider Vinegar?

  • To ensure you are not consuming a significant amount of acid, never consume apple cider vinegar straight up; instead, dilute the solution in water.
  • To encourage long-term weight loss, you could use it as a salad dressing with olive oil.
  • ACV should be consumed before meals and in two to three doses throughout the day. While using apple cider vinegar occasionally may be safe, using it excessively can have the opposite effect because it is so acidic. If you consume it frequently or in large quantities, it might irritate your throat.
Apple Cider Vinegar (Image courtesy — iStock photo)

How much apple cider vinegar should you consume?

Since there is little research on the use of apple cider vinegar, there is no official recommended dosage. One to two tablespoons with 250 ml of water to drink before meals are advised. (Take care not to add any more; because acetic acid is present, drinking excessive amounts of ACV may burn the esophagus or erode the enamel on the teeth).


It might make losing weight a little bit simpler when combined with a healthy diet low in refined carbohydrates and exercise. However, keep in mind that it pertains to your entire diet and way of life. No "miracle cure" exists for weight loss that involves apple cider vinegar.

It is best to dilute apple cider vinegar in water or to add it to food and beverages before consumption.

Before using apple cider vinegar, people with chronic health issues or those who take medication should speak with their doctor.

Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.

At SocialBoat, we offer custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.

Join the SocialBoat Fitness App