Apple Cider VinegarApple Cider Vinegar

For thousands of years, apple cider vinegar has been utilized as a health tonic. It provides a variety of health benefits, including reducing blood sugar levels, according to research. With that being said, is it true, however, that including apple cider vinegar in your diet will help you lose weight?

Apple Cider Vinegar (ACV) contains acetic acid, which is proven to minimize belly fat and further suppress body fat accumulation. In this article, you will understand how apple cider vinegar aids weight loss and how you may incorporate it into your diet.

Apple Cider Vinegar can be said to be the most popular vinegar in the natural health community. In the west, its usage is on the rise, but in India, it is still a rather uncommon culinary item. Apple cider vinegar is prepared by combining apples that have been chopped or crushed with yeast to convert their sugar into alcohol. The alcohol is then fermented into acetic acid by microorganisms.

Apple cider vinegar is a low-calorie beverage that is high in potassium, amino acids, and antioxidants, all of which are beneficial to one’s health. It also contains disinfectant capabilities, which means it can eliminate toxins and harmful microorganisms in the body. In fact, several research have suggested that ACV could be used as a weight-loss beverage.

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What Is Apple Cider Vinegar; and how is it made?

Apple Cider Vinegar
Apple Cider Vinegar

A two-step fermentation procedure is used to make apple cider vinegar.

To transform the sugar in apples into alcohol, they are first sliced or crushed and mixed with yeast.

The alcohol is then fermented into acetic acid by microorganisms.

Traditional apple cider vinegar production takes around a month, however some firms have drastically sped up the process to just take a day.

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Apple cider vinegar’s major active ingredient is acetic acid. It is also known as ethanoic acid, and it is a sour chemical substance with a pungent stench. The word acetic was derived from the Latin word acetum, which means vinegar.

Acetic acid accounts for about 5–6% of apple cider vinegar. Water and trace amounts of other acids, such as malic acid, are also present. Apple cider vinegar has roughly three calories and almost no carbohydrates per tablespoon (15 ml).

Benefits of losing weight with apple cider vinegar.

Here are some of the reasons why apple cider vinegar is beneficial for weight loss:

1. A low-calorie beverage

Apple cider vinegar contains about 22 calories per 100 grams, making it a low-calorie beverage that can aid weight loss. Drinking a glass of water with a spoonful of ACV in it first thing in the morning may help you lose abdominal fat.

2. Assists in the reduction of fat accumulation

In animal trials, acetic acid, the major component of vinegar, was found to reduce fat storage, according to a study published in Bioscience, Biotechnology, and Biochemistry. In a double-blind trial, the researchers looked at the impact on obese Japanese people. Finally, frequent consumption of apple cider vinegar may help to prevent metabolic syndrome by lowering obesity.

3. It keeps you fuller for longer

According to a study published in the Journal of Clinical Nutrition, the acetic acid in ACV keeps you fuller for longer, preventing overeating and cravings. This will enable you to consume fewer calories, resulting in genuine weight loss on the scale.

4. Keeps blood sugar levels in check

Apple cider vinegar has been shown in studies to help stabilize blood sugar levels, particularly after a high-carbohydrate meal. Blood sugar levels must be stabilized in order to lose weight safely and effectively.

Apple Cider Vinegar
Apple Cider Vinegar

How to lose weight using apple cider vinegar?

Never drink apple cider vinegar straight; instead, dilute it in water to avoid consuming too much acid.

To aid long-term weight loss, mix it with olive oil as a salad dressing.

It is ideal to take apple cider vinegar in two to three doses throughout the day, and it is better to drink it before meals.

While using apple cider vinegar on a regular basis may be safe, because it is very acidic, excessive use may negate the beneficial effects. If you consume it frequently or in big amounts, it may irritate your throat.


Solaleh Sadat Khezri, Atoosa Saidpour, Nima Hosseinzadeh, Zohreh Amiri, Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial, Journal of Functional Foods, Volume 43,
2018, Pages 95-102, ISSN 1756-4646,

Budak NH, Aykin E, Seydim AC, Greene AK, Guzel-Seydim ZB. Functional properties of vinegar. J Food Sci. 2014 May;79(5):R757-64. doi: 10.1111/1750-3841.12434. PMID: 24811350.

Carol S. Johnston, Cindy A. Gaas, Vinegar: Medicinal Uses and Antiglycemic Effect, MedGenMed. 2006; 8(2): 61. Published online 2006 May 30. PMCID: PMC1785201

Disclaimer: This content, including advice, is intended to provide only general information. It is not a substitute for professional medical advice. For more information, always visit a professional or your personal doctor. Nelson Ikenna’s Blog does not claim responsibility for the use of this information.

You have to understand that while proponents of apple cider vinegar claim that it has several weight reduction benefits and that there are a few studies to back up their claims, it is recommended that you drink this solution under the guidance of a health professional. If you’re thinking of eating it, talk to your doctor or a nutritionist first. It goes without saying that you must combine it with a healthy diet and exercise to lose weight.

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