If you’ve spent any time on social media or browsing through weight-loss blogs, you’ve probably encountered the idea that drinking apple cider vinegar (ACV) can help shed those extra pounds. Celebrities like Kourtney Kardashian swear by it, but the question remains: Does apple cider vinegar really help with weight loss, or is it just another wellness trend with no solid science behind it?
To get to the bottom of this, we’ve compiled the latest research, expert opinions, and even personal success stories of people who’ve tried the ACV approach. The results might surprise you.
Is Drinking Apple Cider Vinegar Really the Secret to Weight Loss?
Apple cider vinegar is made by fermenting apples with yeast and bacteria, and it contains acetic acid—this is the key component that proponents claim can aid in weight loss. Research does show that ACV can help with certain aspects of health, like regulating blood sugar levels, but does it actually lead to significant weight loss?
“I was skeptical at first,” says Emily, a 32-year-old from New York City who tried ACV after hearing about it on a podcast. “But after a few weeks, I started noticing my appetite decreased, and I wasn’t snacking as much. I dropped around 7 pounds in a month, which was a big deal for me.”
That’s one positive story, but is it the norm?
The Science Behind Apple Cider Vinegar and Weight Loss
While Emily’s success may seem promising, the scientific backing for ACV’s weight loss powers is still debated.
In a 2018 study published in the journal Bioscience, Biotechnology, and Biochemistry, researchers found that consuming about 1 to 2 tablespoons of apple cider vinegar per day led to modest weight loss in obese individuals. The study participants lost about 2.6 to 3.7 pounds over a 12-week period when combined with a reduced-calorie diet.
Additionally, a 2024 study linked drinking apple cider vinegar to significant reductions in body fat, particularly belly fat, after just 12 weeks of daily consumption. However, the weight loss was gradual, with participants shedding an average of 6 to 8 kilograms (about 13 to 16 pounds) in total.
Dr. Katherine Dean, a nutrition expert, explains, “The acetic acid in apple cider vinegar may help suppress appetite, improve digestion, and possibly increase fat oxidation. But don’t expect to see dramatic results unless you also focus on diet and exercise.”
How Exactly Does Apple Cider Vinegar Help You Lose Weight?
So, what exactly is happening in your body when you drink apple cider vinegar? Here are a few potential mechanisms:
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Appetite Suppression: A study from Japan showed that acetic acid, the main ingredient in ACV, may increase feelings of fullness, making you eat less throughout the day. If you’re someone who constantly finds themselves snacking between meals, this could be a game-changer.
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Improved Digestion: Apple cider vinegar contains probiotics, which may improve gut health. A healthier digestive system means more efficient nutrient absorption, and in some cases, less bloating and discomfort.
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Blood Sugar Regulation: One of the most well-established benefits of ACV is its ability to stabilize blood sugar levels. By controlling your insulin spikes after meals, ACV might help reduce fat storage, making it easier to maintain or lose weight.
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Increased Fat Burning: Research has shown that ACV might increase fat-burning, particularly around the belly area, thanks to its ability to stimulate metabolism.
What’s the Best Way to Drink Apple Cider Vinegar for Weight Loss?
If you’re ready to give ACV a try, it’s essential to know how to consume it properly to avoid any adverse effects (like stomach irritation).
1. Dilution is Key: Never drink apple cider vinegar straight! It’s highly acidic and can damage your tooth enamel and irritate your throat. Dilute 1 to 2 tablespoons of ACV in a glass of water. Some people even mix it into green tea for a refreshing weight-loss drink.
2. Timing Matters: Most experts suggest drinking apple cider vinegar before meals. This is when it can be most effective at curbing appetite and controlling blood sugar levels. Try sipping it 15-20 minutes before lunch or dinner.
3. Don’t Overdo It: While it’s tempting to think that more will help you lose weight faster, it’s important to stick to the recommended dosage. Drinking too much can lead to digestive issues, tooth enamel erosion, or low potassium levels.
Real-Life Success Stories: Does It Actually Work?
While the research is promising, many still wonder if ACV will work for them. Let’s look at a few real-life examples.
“I started my ACV journey in the middle of the summer, hoping to shed some pounds before my wedding. I added 1 tablespoon of apple cider vinegar to my water each morning, and after a few weeks, I noticed I had more energy, wasn’t as bloated, and had lost 5 pounds,” says Sarah, 29, from Chicago. “By the time the wedding came, I had lost a total of 10 pounds, and I felt amazing.”
On the other hand, James, a 45-year-old from Atlanta, didn’t have the same experience. “I tried drinking ACV every morning for 3 months, but didn’t see the drastic changes people were talking about. Sure, I felt less bloated, but weight loss didn’t really happen for me.”
It’s important to remember that not every approach works for everyone. If you’re expecting a miracle, you might be disappointed. For best results, combine ACV with a healthy diet plan and regular exercise.
Experts Weigh In: What’s the Verdict?
So, should you start drinking apple cider vinegar every day? Experts are divided, but most agree that while it can support weight loss, it’s not a magic solution.
“Apple cider vinegar may help you lose a few pounds, but it won’t replace the need for a balanced diet and regular exercise,” says Dr. Linda Johnson, a dietitian and health coach. “It’s a useful tool to include in your wellness routine, but don’t expect it to be a game-changer on its own.”
Dr. Johnson advises that those looking to lose weight should focus on overall lifestyle changes, like incorporating more whole foods, drinking plenty of water, and staying active, rather than relying solely on supplements like ACV.
Frequently Asked Questions About Drinking Apple Cider Vinegar to Lose Weight
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Can drinking apple cider vinegar reduce belly fat?
Yes, some studies suggest that ACV may help reduce body fat, especially belly fat, due to its appetite-suppressing properties and metabolism-boosting effects. -
How much apple cider vinegar should I drink a day to lose weight?
Experts recommend 1 to 2 tablespoons of diluted apple cider vinegar per day, ideally before meals. This amount seems to be effective without posing risks. -
What is the best drink for weight loss?
Water is always the best drink for weight loss, as it’s calorie-free. However, ACV diluted in water or added to green tea can also be helpful. -
How fast does apple cider vinegar lose weight?
While results vary, most studies suggest that drinking ACV for 12 weeks can help you lose about 6 to 8 kilograms (13 to 16 pounds) when combined with a reduced-calorie diet and exercise. -
Can I expect quick results from apple cider vinegar?
No, weight loss with ACV is gradual. It’s not a quick-fix solution. Sustainable weight loss still requires diet and exercise.
Final Thoughts: Is Drinking Apple Cider Vinegar to Lose Weight Worth It?
In the end, drinking apple cider vinegar can be a helpful tool in your weight-loss journey, but it’s not a miracle solution. If you’re looking for significant weight loss, the most effective route is a combination of a balanced diet, regular exercise, and small, sustainable changes—ACV might just be a helpful part of that plan.
What’s your experience with ACV? Have you tried it, and did it work for you? Let us know in the comments!