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Can Apple Cider Vinegar Really Help Me Lose Weight?

Apple cider vinegar won't help with weight loss, but it does have other health benefits.
Apple cider vinegar pill.
Apple cider vinegar is made from the freshly pressed juice or cider of sweet apples.
Article Details
  • Originally Written By: Tricia Ellis-Christensen
  • Revised By: A. Joseph
  • Edited By: O. Wallace
  • Last Modified Date: 08 March 2014
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Many people claim that apple cider vinegar can help people lose weight, and it has been used that way for centuries. Proponents have suggested that it can cause the body to burn more fat, but scientific research has not backed up that claim. There is some anecdotal evidence that the vinegar's unpleasant taste might suppress hunger or that a small amount might make a person feel more full after eating. Although the vinegar is not some miraculous solution to easy weight loss and might not work at all for some people, there is a possibility that it can help you lose weight.

How It Is Used

Typically, 2 tablespoons (35.5 ml) of vinegar are mixed into a glass of water and consumed before each meal. Another suggestion is drinking the diluted solution and eating a small piece of bread about 20 to 30 minutes before a meal. Apple cider vinegar also is available in pill form as a dietary supplement. Some people have reported feeling less hungry or more full after taking the vinegar, which is sometimes attributed to its bitter taste.

Weight Loss

The 1958 book Folk Medicine: A Vermont Doctor's Guide to Good Health by Dr. D.C. Jarvis started the modern fad of using apple cider vinegar for weight loss, which has gone in and out of popularity since the 1960s. Jarvis claimed that it would cause the body to burn fat instead of storing it. Research done since then has not supported this claim, however.

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Health experts say that the key to losing weight is reducing calorie consumption or burning more calories than are consumed. This typically is done by eating a healthy diet and exercising. If you take apple cider vinegar but do not reduce your caloric intake or increase your amount of exercise, you probably will not lose weight. Whether this weight loss method works for you, therefore, might depend on whether it actually makes you want to eat less.

Vinegar Types

Many proponents of using apple cider vinegar for weight loss say that certain types are best or that only certain types will work. Some prefer the organic variety. Others say that it must be raw and unpasteurized — which means that it has not been filtered, refined or distilled. There is some debate about whether the vinegar must be made from apple cider or whether white vinegar or other types can be used. The respective benefits of each variety and whether those benefits are different also is in question.

Other Benefits

A lot of other claims have been made about the benefits of vinegar, including that it washes toxins out of the body, eases digestion, or helps slow the aging process. Many of these have been disproved or found to be unsupported by scientific evidence. Research has, however, found several other potential benefits. For example, studies suggest that it might help diabetics reduce their glucose levels, might help fight heart disease, and might help reduce the risk of some types of cancer — although it could increase the risk of other types.

Potential Risks

There has been relatively little research into the use of vinegar for weight loss, so the risks have not been firmly established, and some might not be known. It is highly acidic, however, and could damage the enamel on teeth or the tissues in the throat and mouth, which is one reason why it should always be diluted before being consumed. Vinegar also might reduce bone density and potassium levels in the body. It also could interact with medications or supplements, so anyone who is considering taking it for weight loss should talk to a medical professional to determine if there is a risk of dangerous interactions.

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Discuss this Article

anon937798
Post 50

Does it have to be put in warm water? What about just bottled spring water?

anon358181
Post 49

Why is everyone under the impression that ACV is bitter? It is sour. Acid is sour. I just tasted ACV. It is sour. Sour. An experience of sourness.

anon277983
Post 48

I've read so much about ACV that I just had to try it because I have been having acid reflux for about two years now. I would have a chest pain that would last up to two weeks. I was freaking out that I had gone to the doctor and had an EKG done twice to make sure it wasn't my heart. My heartburn would sometimes make my left arm go numb, that only happened once.

Long story short, I've been on ACV for just three days and I already notice improvement. I just have one question, does it have to be diluted in water or can I also diluted with green tea? I'd like to suppress the taste. --deisy

jamesotten
Post 47

Real good article on apple cider vinegar.

eunachan
Post 46

I am planning to buy an ACV~ but after reading the comments about weight loss, I got really worried because well, I'm already skinny and I don't want to lose weight. I am really impressed with the health benefits of ACV and I badly want to try it. Would it be okay? Please help.

anon223903
Post 43

I don't have a weight problem but I felt constantly tired (and sleepy) throughout the day. It was very annoying and being at work was very difficult sometimes. I do have a bit of anemia so I guess that was the main reason for the general lack of energy.

I just started taking ACV four days ago and I feel totally different and I'm not on a diet and I'm not avoiding specific foods. But the truth is, my appetite has decreased significantly and I feel more energetic than ever.

I only take 2 tsps a day, in the morning, with water. This is what's happening to me. Different people, different reactions. But it is absolutely healthy and it cleanses your body. And although the main goal was not losing weight it's obvious for me that is already happening. (I'm using Bragg's brand).

anon220331
Post 42

I have been taking ACV (two teaspoons in a glass of water two times per day) for a couple of weeks, mostly because my brother-in-law told me it would help with acid reflux. Today I was looking to see if there was any correlation between my recent loss of appetite and ACV, as I have not really felt hungry for the past several days. From the comments, it appears to help many with appetite suppression.

anon209501
Post 41

anon114284, Post 21 or Gloria: My name is Patricia. I am very impressed that you have lost 12 kg n a month seems like you know what you're doing and I would love for you to give me some pointers like how are you taking the cider. Can you post here? Please, I am desperate.

anon203277
Post 40

I don't agree with this article. This stuff works. I used it in combination with the GM diet and I lost 30 pounds in less than a month, and I never was hungry. People can write whatever they want and say a lot, this and that, and that's fine. But I for one, knows it works. But beware: drink it through a straw, to minimize exposure to your teeth for too long. Get the organic Bragg's one, mix it with organic honey, and you have an ancient health elixir, that is cheap and pure natural. Even in ancient Greece they used this stuff.

anon202163
Post 39

my cousin has informed that she and her husband have been on the (mother) vinegar and honey (raw) supplement for two years. she would not consider missing a dose. when and if they do she says their legs do not want to move and they have pain in their joints. she says they swear by it. I have started the dosage. hope it helps me as well.

anon185936
Post 38

This article/blog is not 100 percent correct. It definitely affects blood sugar in a positive way, and I have lost 12 pounds this past month on organic apple cider vinegar.

I disagree with the writer and highly suggest that each person try it as well as consult with a doctor. If anything, the writer should point out the negativity of ACV and tooth decay over time. Be wise in how you drink it. Liquid is way more effective. Also: You all need to mix it with Calcium Bentonite clay: .a miracle for skin problems and energy. God bless.

anon183063
Post 37

I just started the ACV regimen yesterday and it does help with acid reflux, which amazed me. I'll keep taking two tablespoons with 16 ounces of water daily. I'll give you guys an update in a month on how my weight loss goes. Wish me luck!

anon169821
Post 36

Vinegar is a diuretic. That's all there is to it. People have misunderstood the "losing weight with vinegar" phenomenon. Vinegar makes you lose water weight, not burn fat. That is the fact. I hope this helps to clear everything up.

anon165329
Post 35

I had acid reflux and was on prescription medication to control it (Nexium). After researching the side effects of the medicine I decided I needed to come off of it. Someone told me about the apple cider vinegar - take one or two tablespoons, up to three times a day.

Amazingly, it has suppressed the reflux! I have found that the organic ACV is a little milder flavored and seems to work better for me. I have also lost 19 pounds in the process - to me it seems that the ACV also helps control sweet cravings.

Even with candy right in front of me, I'm not the least bit tempted. I usually take two tablespoons before each meal. If I feel like I'm starting to have heartburn or the beginning of reflux, I will take about 1 Tablespoon and within a matter of minutes, the symptoms have dissipated. The vinegar sometimes burns a little as it's going down, but give it a few seconds and you'll feel much better!

anon153189
Post 34

I use ACV to keep my bladder acidic. I am prone to uti's and six teaspoons a day in a big glass of water along with two teaspoons of honey and 1 teaspoon of molasses has kept me from a uti for over six months now. Much better than having to get a prescription for Cipro to get rid of it.

Also, the molasses helps keep my iron level in the normal range where I do not have to take an iron supplement.

anon151961
Post 33

i do hope apple cider vinegar helps me sheds the pounds i need to drop. keep you posted after a month.

anon146773
Post 32

I would agree with the posting that suggested the writer of this article do a little more research. You are in the blind and evidence does show several benefits from ACP, included but not limited to stabilizing blood sugar levels, intestinal disorders and the list goes on.

Do your research and stop trying to sound as if you have the knowledge of something you have no idea about.

anon143509
Post 31

I have used ACV for two weeks. I walk briskly for an hour daily. I feel more energized and i have lost eight pounds. it may be water weight but the scale does not lie. I must admit, though, I really hate the taste. I use it with a glass of warm water first thing every morning.

anon133044
Post 29

I just read all your comments and I am super excited, but here's a hint to avoid the bitter taste. I read online that you can mix it with green tea as well so I made a concoction of green tea,honey and ACV. Not sure how much the pills are but that was only about 5.00 bucks at the local grocery store. Good luck everyone.

anon129430
Post 27

No intended disrespect to the writer, but this is a poorly researched, slapdash article. You can tell that the writer maybe read two or three references and took a position.

I am neither completely for or against - I'm neutral - but I did read a news article this year about a recent study that said that it does help with blood sugar levels and may help with insulin resistance and therefore cravings, etc.

So ACV may not be a miracle diet but there is a good chance it's a diet aid. So please be more thorough before you write something like this. When you write about diet issues you are taking people's lives and health into your own hand. Be careful.

anon123997
Post 26

i want to try it acv. i hope it works. i just want to know will it make me sick?

anon121585
Post 25

There is some research out there suggesting that apple cider vinegar does reduce the glycaemic index; however, this only appears to work with high-carb foods (sugars, white grains, potatoes, white bread, alcohol etc). It also agrees with many diets that require salads before meals - salads are often dressed with vinegar among other things, which means the meal will likely have less impact.

On a more practical note, vinegar can be used with many dishes and is certainly not unhealthy, so I don't really see any downsides to taking it. Give it a try, if it's your magic bullet so much the better. Just make sure you dilute it or accompany it with something, since it is and remains an acid and they can be harsh on the throat and teeth (stomach is ok, it's acidic anyway).

It is advisable to stay away from supplements, though. There was some research done on the subject and it turned out that seven of eight apple cider vinegar supplements didn't contain any at all, and the recommended dosages varied wildly as well. Most sites say two tablespoons of vinegar before a high-carb meal, so probably best to stick to that. A bottle of the stuff only costs a few bucks, so might as well give it a try, no?

To the author: this article is somewhat misleading. I recommend you adjust it somewhat, or otherwise post links to studies that disprove it. I haven't managed to find any yet that couldn't be explained away.

anon119751
Post 23

I have been taking 2 tbsp apple cider vinegar in a glass of warm water and with a bit of honey mixed in for a few weeks now. It still tastes revolting!

However, to date, I have lost eight pounds in three weeks. Of course a lot of this is probably water weight and the fact that I have cut chocolate bars and potato chips out of my diet, also for three weeks, so it's hard to tell whether the ACV has anything to do with it. It seems to have curbed my appetite for the sweeter/saltier things that I love eating.

I have not been tempted by chocolate or chips in what seems to be a while. Up until three weeks ago I used to eat these things every day.

I want to lose 14 more lbs for a target weight of 118lbs. I am 5'4". I'll keep doing the ACV but we'll see how much more weight comes off. Of course I'll keep off the chocolate and chips as well.

anon114284
Post 21

My name is Gloria. I've been on apple cider vinegar diet for a over a month now and i can categorically tell you that it works like magic. i lost about 12kg in a month. the liquid works better and faster than capsules.

anon107385
Post 20

I started the pills this a.m. I will try them for a month and get back to you and let you know how I did. --Kath

anon106429
Post 19

I'm going to give it a go. my cousin started taking apple cider vinegar with a glass of warm water each morning. no other changes to her diet or exercise. She lost 40 pounds over three months. So let's see if it works for me. I had asked if it could be a placebo that just started her being more careful about her food intake. Apparently not, as she'd done one month prior of just a warm glass of water alone in the morning with no affect. -Ravi S., Ottawa

anon103642
Post 18

Please try to do a research before you write an article that is so misleading on the internet. I will advise you to edit this article because any person who reads it knows that you are misinformed.

Metabolism is a process of breaking down the food we eat and apple cider vinegar contains substances that quickens metabolism, thereby breaking and expelling some food remnants that would have been left in your digestive system to to be converted into fat. How can you now say that acv does not help weight loss?

To educate you. The side effect of acv is that the it contains acidic substances that can damage enamel. So if you are taking it, especially the liquid acv, make sure that you maintain a proper oral hygine.

In conclusion, acv helps weight loss, reduces high cholesterol, kills bad intestinal bacteria etc. --Tyndel

anon99368
Post 17

I think it is kind of strange to think that eating something with an unpleasant taste will make you not want to eat. If anything, most people would want to shove several cookies down their throats or something to get rid of the bad taste.

Also, apple cider vinegar is actually quite tasty to a lot of people. It is light and tangy, a lot less bitter and offensive than other types of vinegar, like red wine or balsamic. Many people choose to cover their veggies in the stuff, therefore probably enjoy it.

There are a number of studies that show it helps with insulin resistance and liver function, which will at least mildly help many people shed some weight.

Although I do agree that it is not a miracle cure, and the best route to weight loss is healthy eating and exercise. It is, however, a safe and at least mildly effective supplement, and not just because it tastes bad (which it doesn't).

anon93068
Post 16

This is a very uneducated take on the benefits of acv. Everywhere else I look online talks about the benefits it has on high blood pressure, blood circulation, acne and so much more and there have been studies done to back these claims.

Some folk remedies that have been around for years do hold merit and this one has just recently been studied and proven to have many positive benefits. You don't have to eat less to lose weight from it. ACV breaks downs food and it also removes fat from the food. I lost two pounds in the first week and I'm not taking it with meals, I'm taking it after. It is not a miracle remedy but it is good for you and will help you lose weight.

anon90716
Post 15

I was taking Lansoprazole for acid reflux.I stopped taking the tablets while I tried acv and I have not had any acid reflux since. Totally amazing stuff!

anon75703
Post 14

I need to loose 50 pounds. How can I lose weight fast? Please reply.

anon72088
Post 13

What a horrible uninformative article. Why bother? ACV isn't bitter, it's sour, and it doesn't taste that bad, just powerful in flavor. It is very healthy. Since metabolic disorder is a huge factor in obesity and it helps with that, it makes sense it would be a benefit.

anon70939
Post 12

Where can I get ACV pills?

anon67446
Post 11

I'm on the low carb atkins diet right now. does this contain any carbs? is it safe to use while on atkins diet?

anon61201
Post 10

Apple cider vinegar does not have a bad taste as all of you said. As a child we use to eat guava dipped in this vinegar and loved it. My dad used it his whole life for his dressing on his salad and now he is in his 80's he stopped using it and now has diabetes. Finding out this does help diabetes, I'm going to tell him about it.

As for me, I'm going to take the 2 or 3 teaspoons before meals to see if i lose weight be cause as a child i was always skinny and i had the acv daily.

I guess living in hawaii helps us learn to handle and love the taste of acv, along with our favorite seeds from japan that people from the mainland hate. You should try it, maybe that's why japanese people live so long! Hope this helps you! aloha nui loa. :)

anon45137
Post 9

I hasn't helped the pain in my wrists, but it's only been two weeks and I've already lost some weight. I've been trying to break the 140-pound mark for almost a year now. Nothing has worked not even going to the gym. Today I weighed myself at 139 pounds. Last week I was 143 pounds.

anon44490
Post 8

ok so a few years back i took these pills and along with walking for 30 minutes three times a week, i lost all together 60 pounds in almost 8 months. i am just starting to use them again to lose weight i have put on over the years. they do work, and it's not meant to surpress your appetitite. what it does especially in people who are insulin resistant (like myself) is it breaks down the sugars in your body faster, and when you take the herb gymnet or something like that, it reverses the insulin resistance effects. and it *has* been proven to help those situations.

anon36239
Post 7

Actually, there are clinical studies that show that ACV has some effect on insulin resistance, and there for weight loss. On Dr. Mercola's web site, it says that

"Several studies have found that vinegar may help lower blood glucose levels."

anon33750
Post 6

I've been taking apple cider Vinegar pills for about 6months they did help me shed about 15lbs by suppressing my appetite now that Ive started taking them i cant live without them they surprisingly also help my acid reflux greatly!!

audreynuques
Post 5

I am taking the pill form of apple cider vinegar and it does suppress my appetite. I also have more energy.

anon12477
Post 4

It does suppress my appetite, so it does help me lose weight indirectly. Capsules are easy to swallow and tasteless - you may have a bit of a acidy feeling in your throat after taking it. It goes away quickly!

anon5739
Post 3

I don't understand how the taste of ACV can suppress the appetite. The aperitif bitters are served before meals and are said to stimulate the appetite. I have tasted the bitter Campari, and it tasted like a poison, a real shock to my system, yet, it did not curb my appetite. I don't think the taste of ACV is that bad, especially if taken with honey or molasses. If what you wrote is valid, then I should be able to eat less if I take a spoonful of castor oil before each meal, right? Because that stuff has got to be the worst thing my tongue has ever tasted in my life!

tanja
Post 1

I was under the impression that Cider Vinegar was the thing to have if you suffer from arthritis or rheumatism or other joint pain.

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