How to Drink Apple Cider Vinegar for Weight Loss?

Apple Cider Vinegar for Weight Loss: Does It Really Work?

A recent study in 2024 shows positive signs of weight management due to the consumption of Apple Cider Vinegar (ACV). Scientists have observed a reduction in lower body fat ratio, body mass index (BMI), and waist and hip circumferences. 

This study is gaining traction due to health enthusiasts sharing similar experiences over social media. You can also enhance your weight loss journey by incorporating Apple Cider Vinegar (ACV) into your diet using the following methods:

• Diluting it in Water: Mix 1-2 tablespoons of ACV well in a litre of water. The right time to have it is before having meals. Initially, take a lower concentration of ACV and then increase the doses as your tolerance increases.
• ACV Tea: This preparation requires you to brew an herbal tea and add a tablespoon. You can also add a quarter of lemon and drizzles of honey to suit your taste palette.
• Salad Dressing: When preparing homemade salad, you can use ACV as a base for the dressing. Some ACV, along with olive oil, spices, and different herbs, add flavour to the base.
• Smoothies: After preparing your favourite smoothie, just top it up with a tablespoon of ACV. Add some fruits like blueberries, strawberries, and mango to achieve a fresh and nutrient-rich drink.
• Marinades: You can use it to marinate poultry or meat, and if you are a vegan, marinating your tofu will enhance its benefits. Prepare this marinade by adding some herbs, spices, and a drizzle of olive oil.
• Juices: You can add a depth of flavour by mixing ACV with unsweetened fruit juices, such as apple or cranberry juice.
• Pills: Lastly, if you are unable to understand how ACV tastes, you can resort to taking it in supplement form. These over-the-counter capsules are easily available in health stores and can be taken with water.

Research on ACV and Weight Loss

The most effective form of weight loss is through more exercise. This means consuming fewer calories and burning more, creating a calorie deficit. However, multiple experiments suggest that consuming a certain amount of ACV regularly speeds up the process.

In a Journal of Functional Foods study, half of the candidates were made to consume a tablespoon of ACV at both lunch and dinner. All candidates also regularly lost about 250 calories through exercise. By the end of the week, the group taking ACV lost 4 kgs, while the other one not taking ACV only lost 2.49 kgs.

This was achieved in a span of 12 weeks by making them consume about 3 doses of ACV, i.e. 15 millilitres per tablespoon.

Other Health Benefits of ACV

ACV has the most evidence for managing blood sugar levels. By having it at regular intervals after meals, adults have better insulin function and lower blood sugar. Consuming ACV also has a positive impact on an adult’s glycemic status.

In 2020 research, ACV positively benefits high-density lipoprotein, total cholesterol, low-density lipoprotein, and triglycerides in both animals and humans. Later, in 20201, researchers proved that ACV also has some advantages in controlling cholesterol levels.

Risks Associated with Having ACV

However, ACV also has some risks associated with it. Let us discuss hereunder:

• ACV is highly acidic and can irritate the throat when consumed regularly or in large quantities. Over time, the outermost layer of the teeth, known as enamel, tends to erode. In instances where ACV pills get stuck in the throat, the acid in them causes long-lasting pain.
• Pairing ACV with other medications needs thoughtful consideration. ACV tends to affect treatments, namely diabetes medicine called insulin and diuretics for high blood pressure. If you are taking supplements like liquorice and horsetail, it affects that as well. When taken with these medications, it drops the key mineral potassium, which regulates nerve and muscle cells.

There is not enough research on the potency of consuming ACV, so the debate on its effectiveness regarding weight loss continues. However, it improves satiety.