Apple Cider Vinegar For Weight Loss | Is It Really Helpful?

Apple Cider Vinegar For Weight Loss, one of the most trending topics in the fitness industry. Let’s find out the science behind it…

Do you know that Apple Cider Vinegar has been used as a health tonic for plenty of years?

And, research also says that it has lots of health benefits.

But what about weight loss? Is it worth it to consume it on a daily basis?

Well, some health benefits of Apple Cider Vinegar have been proven, but if we talk about weight loss, there is no study that can back the statement behind weight loss.

But this study does. 

Let us discuss it in detail!!!

I often see that everybody wants to stay fit and wants to get in shape, but most of the people don’t want to work on it.

Most of them hope for quick results and “Apple Cider Vinegar for weight loss” is one of them

When I researched this particular topic, I found that it was the fastest rising health topic search on Google in 2017.

Here’s the proof (Source – Google Trends).

Yes, it is also true that Apple Cider Vinegar has some health benefits, but it cannot replace real foods like sabja seeds, whole foods, veggies fruits and exercises.

And if you ask me about it in a few words, I would say that Apple Cider Vinegar is not a panacea and it’s not even evil.What Is Apple Cider Vinegar and What Are Its Macros

Acetic acid is the main component in Apple Cider Vinegar. It contains 3 Calories and has no carbs in it.

Apple Cider Vinegar is a two-step fermentation process.

  1. Firstly, apples are cut and combined with yeast to transform its sugar into alcohol.
  2. Secondly, bacteria is added to ferment the alcohol into acetic acid.

So without any further ado, let us first discuss its benefits…

Apple Cider Vinegar May Help Control Blood Sugar

It is no secret that diabetes is common all over the world. Especially, if we talk about India, there are 72.9 6 million cases of diabetes in the adult population.

How does Apple Cider Vinegar help control blood sugar?

According to some studies, they found that people who were taking 20 grams of Apple Cider Vinegar after their meal were found to have lower blood sugar levels.

It means Apple Cider Vinegar has helped them control a little bit of their blood sugar levels. But it does not mean that you have to get rid of your gym and you don’t have to work out anymore.

You have to eat whole foods. Apple Cider Vinegar is just helpful in controlling blood sugar and cannot cure it.

In other words, it can just help to lower a little bit of blood sugar levels but it cannot replace medications for diabetes.

Finally, I can say that Apple Cider Vinegar is safe unless you don’t have kidney disease.

Growth of Bacteria on Your Salad May Decrease With Apple Cider Vinegar 

According to PubMed study, either lemon, vinegar or a combination of both can reduce bacteria growth on fresh salad vegetables.

Bacteria named as Salmonella was found to be reduced when both lemon juice and vinegar were sprinkled on a fresh salad.

In the end, I can say that Apple Cider Vinegar may hamper the growth of bacteria on your salad.

Keep in mind that you are not drizzling it on every food item. There is no proven study except discussed above.

Apple Cider Vinegar May Help Lose Weight

This is the most favourite topic for people who want to lose weight instantly, right?

Everyone wants to lose weight. And, most of them want results within a few weeks. Unfortunately, this is the sad reality of today.

This is the reason why the supplement industry has grown in the past few years and it will grow even more than the previous years because people want instant results.

Ok, let me tell you the science behind weight loss!

It’s all about how much calories you consume.

In simple words…

If your daily calorie intake is 2000, for weight loss, you have to eat less than your required calories depending upon your goals.

To know more about daily calorie consumption, you can watch this video.   

And, it does not mean that you stop eating food or start eating junk every day and not eating whole foods.

You have to eat nutritious food.

If you’re thinking that Apple Cider Vinegar is a Panacea, you are absolutely wrong. It cannot help you lose weight alone.

According to some studies, a few people were told to drink 15 ml of Apple Cider Vinegar with lunch and dinner and along with that they also ate 250 calories less than their required calories.

After 12 weeks, people who were taking 15 ml of Apple Cider Vinegar for weight loss with lunch and dinner, were found with a weight of 4 kgs less.

On the other hand, people who were not taking 15 ml of Apple Cider Vinegar with lunch and dinner reported only 2kgs of reduction in their weight.

It means that Apple Cider Vinegar has helped them lose weight.

However, it doesn’t mean that it is the only reason for weight loss. They were also on a calorie deficit diet.

So the combination of both resulted in weight loss, not only the Apple Cider Vinegar.

In the end, I can say that Apple Cider Vinegar is helpful in weight loss but with a combination of the right foods and exercises.

Do not get rid of your gym membership, Never leave the whole and natural foods and do not rely on supplements in order to gain long term health.

Apple Cider Vinegar Has Nothing To Do With High Blood Pressure

If we talk about the health industry, there are lots of myths that need to be mended.

I have studied a lot and I’m giving you the content basis on the proven evidence, not what a random person says.

According to NCBI studies, Apple Cider Vinegar has nothing to do with high blood pressure. There is no study that can back this statement.

Apple Cider Vinegar is not responsible for high blood pressure in people.

In the end, I can only say that if you have high blood pressure, consult your doctor.

Eat a healthy diet, exercise regularly and take medicine if recommended by your doctor.

How Can You Add Apple Cider Vinegar To Your Diet? And, How Much Quantity You Should Consume? 

There are very few ways to add ACV to your diet.

  1. Drizzle it on your salad to kill the harmful bacteria and to give it a great taste.
  2. You can simply drink it with water.

Do not drink ACV alone as undiluted vinegar may burn the inside of your mouth.

What is the daily quantity?

Counting the calories is one of the major factors you should not ignore while losing weight.  So, what quantity of Apple Cider Vinegar should you consume every day?

It is recommended not to take more than one tablespoon that is 15 ml at a time as it may cause nausea. Some Drawbacks

As every coin has two sides, so is the Apple Cider Vinegar. Overall, it is safe but let’s talk about the downsides also.

  1. Consuming Apple Cider Vinegar may erode your tooth enamel.
  2. Apple Cider Vinegar may worsen your Acid Reflux.
  3. And, if you have Kidney Disease, your kidneys may not be able to process the excess acid that comes along with drinking Apple Cider Vinegar. So, people with kidney disease must not consume Apple Cider Vinegar.

Final Words

Last but not least, Apple Cider Vinegar cannot replace healthy food and a healthy lifestyle.

Like any other supplements, Apple Cider Vinegar is the same. Healthy and whole foods are going to help you in the long run. When you will turn in your 40s and 50s, you will be able to live a disease-free life if you stick to healthy foods.


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