Can Apple Cider Vinegar Help You Lose Weight?

Key takeaways

• Research examining apple cider vinegar for weight loss is limited and inconsistent, with one small 2018 trial reporting modest benefits that have not been reproduced in later studies.
• Evidence that apple cider vinegar reduces appetite is mixed, and it may pose risks for certain individuals, including people with gastroparesis related to type 1 diabetes.
• Apple cider vinegar may provide additional health advantages, such as lower blood sugar, improved insulin sensitivity, and reduced cholesterol and triglycerides. However, excessive intake can lead to unwanted side effects.

Apple cider vinegar has been used for centuries as a traditional wellness tonic. But does adding it to your routine truly support weight reduction? Many people searching for How to drink apple cider vinegar for weight loss in 1 week hope for quick results, yet the science behind these claims remains limited.

This article reviews the available evidence linking apple cider vinegar to weight loss and explores its other potential health benefits. You’ll also find practical, safety-focused guidance on incorporating it into your diet responsibly.

Does apple cider help you lose weight and body fat?

At present, it’s uncertain whether apple cider vinegar significantly affects body weight or fat levels. Only one study suggests a benefit, and those findings have not been replicated.

The 2018 clinical trial included 39 participants following calorie-restricted diets. Individuals who consumed approximately 2 tablespoons (tbsp), equal to 30 milliliters (mL), of apple cider vinegar daily for 12 weeks experienced greater reductions in weight and body fat compared with those who did not take apple cider vinegar.

According to the results of this study, adding 1 or 2 tbsp of apple cider vinegar daily may contribute to weight loss. It may also decrease body fat percentage, assist with losing belly fat, and lower blood triglycerides. These findings often spark interest in topics such as 7 day apple cider vinegar diet results and How to use apple cider vinegar to reduce belly fat, though stronger evidence is still needed.

However, all participants were classified as overweight or living with obesity based on body mass index (BMI), and they were aware they were consuming vinegar. There was no placebo comparison, and the study did not fully control for other influential factors such as diet quality, calorie adherence, or physical activity levels.

Understanding how clinical trials are designed—including control groups and blinding—can help explain why these results should be interpreted cautiously.

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What is apple cider vinegar?

Apple cider vinegar is made through a two-step fermentation process.

Initially, apples are chopped or crushed and combined with yeast, which converts natural sugars into alcohol. Next, bacteria are introduced to ferment the alcohol into acetic acid.

Traditional production typically takes about 1 month, although some commercial methods significantly shorten this timeline to as little as one day.

Acetic acid is the primary active compound in apple cider vinegar.

Also referred to as ethanoic acid, it is an organic compound characterized by a sour flavor and pungent smell. The word “acetic” originates from “acetum,” the Latin term for vinegar.

Acetic acid is classified as a short-chain fatty acid that breaks down into acetate and hydrogen once inside the body.

Approximately 5% to 6% of apple cider vinegar consists of acetic acid. It also contains water and small amounts of other acids, including malic acid. One tablespoon, or 15 mL, provides roughly 3 calories and almost no carbohydrates.

Does apple cider vinegar increase fullness and reduce calorie intake?

Some research suggests apple cider vinegar may enhance feelings of fullness, potentially leading to reduced calorie intake. Still, findings are inconsistent, and more robust studies are required.

In a 2022 literature review analyzing seven studies, 4 of 6 short-term trials reported reduced appetite with apple cider vinegar use. However, none of the long-term studies demonstrated sustained appetite suppression.

Notably, the short-term trials that observed appetite reduction used vinegar containing at least 24.6 millimoles per liter (mmol/L) of acetic acid. There is no assurance that commercially available products contain this precise concentration or that similar effects occur at different levels.

Additional evidence has suggested apple cider vinegar might delay gastric emptying, meaning food stays in the stomach longer. However, researchers have identified several forms of bias in these studies, limiting confidence in the results.

For certain individuals, delayed stomach emptying may be harmful.

Gastroparesis, or slowed stomach emptying, is a frequent complication of type 1 diabetes. Coordinating insulin with food intake becomes a challenge because predicting post-meal blood sugar increases is more difficult.

Since apple cider vinegar has been shown to prolong the time food remains in the stomach, consuming it with meals could potentially aggravate gastroparesis symptoms.

Does apple cider have other health benefits?

Beyond potential effects on body weight, apple cider vinegar may offer several additional health benefits:

• Lowers blood sugar and insulin: When consumed alongside a high carb meal, apple cider vinegar has been shown to significantly reduce post-meal blood sugar and insulin levels.
• Improves insulin sensitivity: Research indicates that ingesting vinegar with a high carb meal may help improve insulin sensitivity.
• Lowers fasting blood sugar: Research has identified an association between apple cider vinegar intake and reduced fasting blood glucose and glycated hemoglobin.
• Decreases cholesterol levels: A 2021 research review of nine clinical trials found that apple cider vinegar lowered total cholesterol and triglycerides.
• Kills harmful bacteria and viruses: In vitro research suggests apple cider vinegar may help combat E. coli and S. aureus bacteria, as well as resistant Escherichia coli (rE. coli) and methicillin-resistant Staphylococcus aureus (MRSA).

How do you use apple cider vinegar for weight loss?

If you’re wondering How to drink apple cider vinegar for weight loss in 1 week, it’s important to approach this goal realistically. There is not enough high-quality evidence to confirm that short-term use leads to significant fat loss. Sustainable weight management typically requires balanced nutrition, regular exercise, adequate sleep, and long-term lifestyle adjustments.

That said, there are several simple ways to add apple cider vinegar to your routine.

A practical option is mixing it with olive oil to create a salad dressing. It pairs especially well with leafy greens, cucumbers, and tomatoes.

You can also use it to pickle vegetables or dilute it in water and drink it.

The commonly recommended amount for weight-related purposes is 1 to 2 tbsp (15 to 30 mL) per day, diluted in water.

It’s advisable to divide this into 2 to 3 smaller servings throughout the day, potentially before meals.

Higher amounts are not recommended due to possible adverse effects, including drug interactions and tooth enamel erosion. Starting with 1 teaspoon (5 mL) can help you assess tolerance before gradually increasing the dose.

Always dilute apple cider vinegar in water. Drinking it undiluted may irritate or burn the lining of your mouth and esophagus.

Although tablets may seem convenient, they carry potential risks, including the possibility of a burn to the esophagus.

Learn about the 7 side effects of too much apple cider vinegar.

The bottom line

Moderate consumption of apple cider vinegar may support modest weight loss, but current evidence is not strong enough to draw firm conclusions. While interest in topics like How to drink apple cider vinegar for weight loss in 1 week continues to grow, sustainable results are more likely achieved through comprehensive lifestyle strategies.

Research does indicate that apple cider vinegar may offer other health benefits, particularly for blood sugar control and cholesterol management. Other varieties of vinegar might provide similar effects, although outcomes can differ depending on their acetic acid concentration.