10 Reasons Why Apple Cider Vinegar is Your Friend in Weight Loss

Apple Cider Vinegar is among extensively studied beverage all over the world for its high nutritive value; cure for wide range of ailments and enormous utility.

From being mentioned in Folklores to work of eminent medical experts like D.C. Jarvis to modern time nutritionist; Apple Cider Vinegar always got recommended for its curing ability, regular health maintenance and fitness.

If we consider obesity and over-weight cases, which have actually doubled worldwide since 1980 ; can we keep aside the role of Apple Cider Vinegar for weight loss? The answer is simple, “NO”!

So let us see, what is Apple Cider Vinegar?

Initiating from the very start, Apple Cider Vinegar is simply an  drink made from fermented apple juice .

The chief reason behind its tart flavour and pungent, biting odour is its main chemical component – acetic acid .

The process of production of this all-rounder drink involves natural decomposition of apples in water for a very long time to cider.

This cider is then turned into vinegar where acid bacteria turn alcoholic content of cider to acetic acid .

As enlisted by United States Department of Agriculture, It is composed of ~93% water, ~1.33% carbohydrates including cholesterol reducing pectin, and the perfect balance of 19 minerals including calcium, potassium, magnesium, phosphorus, iron .

Role of Apple Cider Vinegar in weight loss

Now, let us dig a bit more into the targets of this amazing natural medicinal beverage which acts in our body leading to weight reduction.

How the components of apple cider vinegar aids in decreasing obesity. And, how this drink enables body to regulate and attain fitness.

1. Body Fat Reduction

A research group from Japan demonstrated the reduction of body weight, BMI and body fat mass on consumption of Apple cider vinegar by the obese Japanese subjects.

Gradual reduction in waist circumference and waist to hip ratio was also observed and mentioned.

On consumption of gradual increased amount of Apple Cider Vinegar, three test groups were analyzed. People who drank vinegar were found to have comparatively lower BMI, waist circumference and visceral fat than in the control group.

It has also been analysed and researched over independently by Yashamita et al. and Fushimi et al. that the acetate present in apple cider vinegar possibly inhibits lipogenesis (that is, it stops conversion of simple sugars into storage fats)and stimulates fatty acid oxidation (that is, breaks already stored deposited body fat) .

2. Reduced Starch Digestion Rate

According to Dr. Carol Johnston, associate director of the school of nutrition and Health Promotion at Arizona State University; acetic acid, the chief chemical present in vinegar may interfere with body’s starch digestion ability.

And, it is this starch- blocking property that helps in shedding down the weight.

As, lowering of starch digestion implies lesser breaking down into calories in the bloodstream.

This may gradually lead to weight loss. Few other theories like consumption of vinegar before eating bagel and juice was found to decrease blood sugar and thus, the body weight; 2009 Annals of Nutrition and Metabolism study .

why apple cider vinegar is great for weight loss

3. Increased Metabolism

As, the cider vinegar enters the mouth, it first leads to increase in saliva production.

Then, by act of the enzymes present in saliva breaks down vinegar to its component carbohydrates which enhances the digestive enzymes in the stomach leading to breaking down of food faster.

Apple cider vinegar stimulates digestion, so it reduces the amount of time the fats remain in digestive tract. As, it can be toxic to have food particles persist in the intestine for long.

More the amount of time for which fat stays during digestion, more it will be absorbed leading to weight gain .

4. Appetite Suppression

Pectin and acetic acid present in apple cider vinegar is believed to suppress the appetite and increase metabolism respectively.

Studies have shown that acetic acid aids in decreasing the accumulation of body fat and liver lipids.

Further, it reduces body’s water retention. While, improving digestion, it also reduces the hunger and makes one feel fuller for longer .

5. Oxidation of Stored Fats.

A research group published in Journal of Agricultural and Food Chemistry, 2009 over the affect of acetic acid on fat accumulation in body and its mechanism.

The results of the study that acetic acid, present in the vinegar up-regulates, that is activates the expression of genes which functions in fatty acid oxidation and thereby dissolves the body fat and liver lipids.

Also, involvement of acetic acid in reducing energy intake has also been reported by Yamashita et al .

6. Enhances Satiety

A publication signifying the role of vinegar as a source of short fatty acid on appetite control and food intake showed that ingestion of vinegar leads to feeling of fullness of stomach.

This report lead to promotion of vinegar as a natural appetite suppressant .

7. pH balance

Human body pH which is slightly alkaline of around ~7.2 serves as a factor for perfect metabolism and homeostasis.

The metabolic reactions produce acid products which are buffered or counter-acted upon by this slightly alkaline pH of the body intra-cellular fluids which thus, suppresses any elevation in pH. Misbalanced pH can lead to accumulation of body fat.

Consumption of highly acidic diet leads to generation of toxins and storage of fat by the body to protect the vital organs from the toxins .

Thus, slight alkalinity of the blood aids in removal of these acids as acids and alkaline reacts to form a neutral compound.

Although, apple cider vinegar contains acetic acid, highly acid (pH ~3) but it has alkalizing property due to presence of Calcium (pH – 12), Potassium (pH – 14) .

It means, although the pH of the food is acidic but the end products after the body digestion and assimilation is very alkaline. Hence, apple cider vinegar is alkaline forming in the body.

8. Role of Potassium

Potassium, a key mineral element present in Apple Cider Vinegar helps in converting food into energy and assist in building muscles. More the muscles stronger, more the calories get burnt.

On a sufficient intake of this mineral, muscle get enhanced and thereby, burn more calories. Further, potassium also helps in balancing the sodium ions present in cells, which helps in weight loss.

9. Good Source of Water

Action of water in weight management has always played a vital role.

Data from a short-term experiments suggested that drinking water may promote weight loss by lowering total energy intake alter metabolism.

Apple Cider Vinegar, being 93% composed of water works as an efficient and good water source .

10. Role of Calcium in Weight Loss

There is present a good evidence that diets with high calcium content are associated with reduced rates of obesity and over- weight conditions. Dr. Michael Zemel, Director of The Nutrition Institute at the University of Tennesse, Knoxville conducted a research over the same.

Calcium stored in adipose cells or fat cells play a significant role in regulation of fat metabolism and storage in the body. This study was first published by Dr. Zemel.

The more calcium present in fat cells, more the cells will burn and greater the weight loss. In the mice study group, the mice were specially bred to be obese for 6 weeks.

This led to 27% increase in mice fat content. The mice were then put on restricted calorie diet and calcium was given at enhanced amount to two test mice groups out of three.

The result showed, mice that got healthy supplement of calcium had 42% decrease in body fat and the test mice group which didn’t get any calcium had an 8% loss of body fat.

Thus, it was concluded that calcium played a major role to make this difference .

How to use Apple Cider Vinegar?

Apple cider vinegar is highly acidic so it’s best to take one to two tablespoons a day mixed in juice or water. This way one won’t risk damaging your tooth enamel or throat and mouthburnt like conditions with regular use.

One can also consume a teaspoon mixed with honey to add on the taste as well as to boost metabolism.

Ways of consuming Apple Cider Vinegar to enhance weight reduction. These are based upon the works of Dr. Jarvis and others. :

  • One or two tablespoon apple cider vinegar diluted in like warm water
  • Regular intake of up to three times before meals a day.
  • As ‘Honegar’, an equal parts mixture of honey and apple cider vinegar.

Further, it can be used in diluted combination with cinnamon powder or maple syrup or green tea.

It can also be added as a sweetener instead of caramel, mayonnaise and also in salad dressing.

Precautions

People consuming apple cider vinegar should always keep in mind to heavily dilute.

It has been said to dilute in 10 parts water for one part apple cider vinegar.

Being an acid, uptake of concentrated doses can lead to tooth enamel erosion, mouth or throat burn, stomach upset, headache and these side effects have even been reported .

One should also keep in mind, that it isn’t a magic bullet for weight loss but isn’t harmful. So, one can always put it in the list of essential weight loss food items and consume accordingly.

Conclusion

An easy to avail natural way to increase body metabolism resulting in the weight loss with influence over other positive health effects like maintains of blood sugar and cholesterol is always a recommended and a good choice for attaining fitness.

With the enlisted and other many studies done taking apple cider vinegar provides it with a full proof support to be included as an essentiality in diet for suppressing obesity maintaining weight.

Post a Comment

Your email address will not be published. Required fields are marked *

*

76 Comments

      1. Hi,

        I have been consuming ACV for a year now and have not lost even a kilo. I dilute one table spoon ACV and a table spoon of honey with approx 500ml warm water and have it on an empty stomach daily.

        Can you suggest why am i not able to loose weight?

        Thank you

        1. One coffee mug every morning
          1. heat water (HOT)
          Two tablespoon of ACV into the hot water
          Two opened capsules of garcinia cambogia capsules – pour one capsules on the tablespoon then poor one tablespoon of Organic honey over the powder, repeat one more spoon full again…
          DRINK – YUCK!

        2. The usual dosage is 2 tablespoons in 8oz of water. Try to up the ACV to 2 tabespons that might make the difference.

    1. Started the ACA diet with Garcinia Cambogia Diet. I’m surprised how refreshing it taste with the delish electrolyte water.

      After just a couple days I’ve noted how it cleanses the colon. I appreciate you pointing out the dental side effects. Thanks!

      1. I have a question, how did or how are u taking your ACV with Garcinia cambogia? Mornings with empty stomach? Or before meals? How many times a day? I need some kind of direction, any help/advice would be much appreciated. Thank you in adavance

      2. Dear Steven,
        I’ve recently become interested in the ACV with Garcinia Cambogia diet and I’m interested in knowing exactly how you go about taking it. Like how many times a day do you consume both the ACV and the cambogia

    2. I suffered all last year with hot flashes! I started taking ACV in the morning everyday starting Jan1-2017 and in two weeks I had no more hot flashes !!!

    3. Same here, I started two weeks ago and haven’t lost any weight yet. I have been taking 2 tsp ACV in about 4tbsp of warm water and one Super Garcinia Cambogia tablet twice a day.

  1. I’ve started the Apple Cider Vinegar and added a Garcinia tablet this morning. I’ve lost 10 lbs from a diet change but have been stuck at that weight since. I’m hoping for additional improvement on my weight and health.

    1. Hi. Have you tried including whey protein and oats in your diet? These are good for weight loss and improving metabolic health.
      https://www.authorityweight.com/foods-and-herbs/4-evidence-based-reasons-why-whey-protein-is-good-for-weight-loss
      https://www.authorityweight.com/foods-and-herbs/10-reasons-why-oats-are-good-for-weight-loss

      Also inclusion of omega 3 fatty acids and changing cooking oil is beneficial in reducing weight and improving cholesterol.
      https://www.authorityweight.com/medication/5-ways-omega-3-fatty-acids-benefit-in-obesity
      https://www.authorityweight.com/foods-and-herbs/6-cooking-oils-that-aid-in-weight-loss

      Hope this helps.

    2. Hi Dave
      Just wondering how the apple cider vinegar with the Garcinia tablet worked out for you…My wife and I are on our second day of trying this combination as well and were hoping to hear from REAL people about whether or not it works.

      Thanks for any help!

    3. How much ACV did you take with the Garcinia? Do you take them at the same time? Just looking for more details as I’ve read this is a good combination.

    4. Has adding ACV and Garcinia Cambogia tablets increased your weight loss and improved your health? Im going to try it starting tomorrow.

    5. Hi. I was wondering how the apple cider vinegar and garcinia Cambodia combination worked for you as u have just started thus also this morning!

  2. Should you only take the AVC once a day or twice, once in the morning and at night? What is recomended, first time trying this not sure how many times a day it shoukd be done?

    1. Start with once a day, observe for a week and if it suits you increase to twice a day. ACV will help if combined with a low calorie diet.

  3. Hi, I was thinking about trying the ACV and garcinia but I have a few questions. Say I stop taking it will I gain all the weight I lost back or can I maintain it with diet and exercise? How much water should be mixed with the ACV and garcinia? Are there any side effects?

    1. Hi. We have not come across any evidence suggesting whether Garcinia and ACV combination is effective in weight loss. Even if you plan to take the two, we would suggest avoiding taking the two at the same time to avoid any interactions. There is no evidence about this but it would be better to take them at separate times of the day.
      Also there are much more effective weight loss supplements that Garcinia cambogia that you can browse through on our website.

  4. I haven’t notepad any comments or advice from the research team in answers to question should ACV be taken with Garcinia cambogia? Please let us know ; I have taken GC before on its own with no result. Thank you

    1. Hi. Thanks for your query. We have not come across any research regarding Garcinia cambogia and ACV combination. Individually their components do prevent fat accumulation but whether this translates into a substantial fat loss clinically is still doubtful. The combination of ACV and Garcinia cambogia could help in one way and that is that ACV may counteract gastric side effects of Garcinia.

      But there is no evidence about the interactions of the two or whether the combination works.Consult a health practitioner before taking supplements.

      Garcinia by itself leads to really modest weight loss that too after a long period of time. We would suggest Omega 3 and Turmeric over Garcinia if you are looking for weight loss combined with improved health.
      https://www.authorityweight.com/medication/5-ways-omega-3-fatty-acids-benefit-in-obesity
      https://www.authorityweight.com/foods-and-herbs/8-benefits-of-turmeric-in-weight-loss-obesity

      1. I read a couple articles that the garginia cambogia cause manic episodes in some people after a couple weeks. I bought s bottle but sending it back. Don’t want to risk it

  5. I love all the great information here. I’ve been drinking acv water tea for 4 days, and I have even started to look forward to it. It is helping already and my garcinia C is on the way.
    The info here gives me hope and it’s inspiring. I hope it keeps working
    Finally something for dieting that is actually full of amazing health benefits ( other than just always eating right). ACV helps curve my sweet tooth.
    Best of health to everyone! We can do this.. stay focused!!

  6. I am 41 years old and an obese woman. I am considering taking the garcinia cambogia pill and supplementing it with the apple cider vinegar drink. I was wondering if anyone else my age has tried this to lose weight and how well it worked for them. Any insight would be greatly appreciated. Jennifer.

  7. I am going to start today with the apple cider vinegar and the garcinia camvodia tablet and I will b back to let u guys know in 30 days how I look and feel. 1 to 2 tablespoons vinegar with a 16 ounce water mixed with garcinia cambodia tablet is what I am going to do today.Wish me luck guys!!!

  8. I have been mixing unfiltered apple cider vinegar, natural honey, and garcinia cambogia in warm water and drinking before meals for 2 weeks. I have lost 14 lbs! I have a lot more to go!

  9. I am taking garcinia capsule, in the morning with 1-1.5 tsp of acv, but I have it in a shot glass with about the same amount of apple and black currant juice. Is this ok to do?

    1. that can damage your teeth due to the acidity – Doctor OZ says to be sure to DILUTE it in at least 8 oz of water so it does not damage the enamel on your teeth or harm your mouth or throat or esophagus

  10. Morning everyone . So happy to find this thread as i am finding is hard to find anything about anyone taking the two together . I started my AVC a week ago and am already down 5 pounds ( mostly water weight probably) my stomache feels much tighter and I have noticed a dramatic decrease in my appetite, as well my portions that satisfy me are a quarter of what I used to eat . I started the Garcinia this morning . I have not tried the two together before but I have used GC in the past to help me successfully over 60 pounds . Due to birth control I gained a little bit of it back so am trying this new method to help me get back to where I was . I will make sure to post next week an update of my results .
    I am taking 2 GC ( as suggested on the bottle ) and 1tbsp of ACV before eat meal ( three times a day )
    Good luck everyone !!!

  11. Hey guys just started taking 1 garcina pill once first thing in the morning with 1 cup of warm water mixed with 1 tbsp of ACV. I’ve been doing it for 6 days and I’ve lost 5.5lbs. I was 263 to start now at 257.5lbs. I will continue to keep you updated with results.

      1. I have known folks for the first week or so after they start the ACV have done diarrhea. Seems like it kind works like a flush until your body gets used to it.

  12. I am willing to start the ACV with GC once I received them and my shipment may come in 2 days. would like to see more reviews and experience from you guys please. because I am having so much hope with this

  13. I have been doing ACV for 1 month so far I’ve lost 5pds and 2 1/2 inches and my sugar levels are lower,I mix 4ozs of grapefruit juice to 2 tablespoons of ACV 3times a day before meals and it works for me!!

  14. Thank you! In regards to the Ph balance, it’s been a Godsend! I am very acidic. Not only did it affect my digestive system, it also affected by feminine health. Even sleeping with my husband was uncomfortable because it threw my Ph balance out of wack. At first I thought it was a bacteria issue (good vs bad) and would take probiotics…who would have thought the cure was as simple as apple cider vinegar!?! I first started drinking it for digestion but it quickly helped me, and my sex life, in so many ways!

    My recipe: apple cider vinegar (with the mother), lemon juice, pure buckwheat honey, and WARM water.

    I drink it every morning!