The apple cider vinegar diet — an eating plan that involves simply adding a few spoonfuls of apple cider vinegar to your daily diet — may sound right on par with other fad diets that have long faded into obscurity. However, apple cider vinegar is actually a powerful ingredient that has been revered for its medicinal properties for centuries, and research shows that it may help boost metabolism, enhance fat-burning and support satiety to promote long-lasting weight loss.
So how do you use apple cider vinegar for weight loss? And what exactly is the apple cider vinegar diet? Here’s what you need to know.
What Is the Apple Cider Vinegar Diet?
With the multitude of positive apple cider vinegar diet reviews and apple cider vinegar diet before-and-after shots out there, you may be wondering what this popular diet plan entails and how it can impact your health.
As the name suggests, apple cider vinegar (ACV) is a key component of the apple cider vinegar diet plan. Apple cider vinegar is a type of vinegar made from apple cider that has undergone fermentation, resulting in a final product that is lower in calories and sugar, plus packed with gut-boosting probiotics and healthy enzymes.
There are several different versions of the organic apple cider vinegar diet, but it’s typically a very simple concept that involves consuming 1–2 tablespoons of apple cider vinegar, before or with each meal. Not only can this keep you feeling fuller for longer, but some also claim that it can boost metabolism, ramp up fat-burning and keep blood sugar levels steady to minimize hunger.
Other variations for the diet also exist, many of which pair apple cider vinegar with other ingredients used for weight loss. For example, some suggest following an apple cider vinegar diet with Garcinia cambogia, a tropical species of plant that has been well-studied for its ability to reduce appetite and prevent weight gain.
On the apple cider vinegar and Garcinia cambogia diet, the two are used together in an effort to amplify results and speed up weight loss. Meanwhile, with the apple cider vinegar and honey diet, an apple cider vinegar drink mixed with honey is consumed before meals, often with other ingredients like spices or fruit juice added into the mix.
Why Apple Cider Vinegar Works for Weight Loss: 4 Benefits
1. Enhances Satiety
People often use apple cider vinegar for weight loss thanks to its powerful impact on satiety and appetite. In fact, one study published in the European Journal of Clinical Nutrition showed that consuming apple cider vinegar with white bread not only decreased blood sugar levels but it also increased feelings of satiety.
Another study conducted by Arizona State University found that drinking vinegar with meals reduced caloric intake by 200–275 calories over the entire day, which could be incredibly beneficial for weight loss.
2. Boosts Fat-Burning
When paired with a healthy diet and regular exercise, there’s no doubt that the apple cider vinegar results in weight loss and increased fat-burning. Animal models show that acetic acid, one of the main compounds found in apple cider vinegar, can help block body fat accumulation by altering several specific genes and proteins involved in fat storage.
Similarly, a study out of Aichi, Japan found that drinking 15–30 milliliters of vinegar each day led to significant reductions in belly fat, body weight and waist circumference compared to a control group.
3. Stabilizes Blood Sugar
One of the hallmark signs of low blood sugar is increased hunger and cravings. As blood sugar levels start to dip, hypoglycemia symptoms such as hunger, fatigue and weakness can start to set in.
Fortunately, adding an apple cider vinegar weight loss drink to your daily routine can help stabilize blood sugar levels to prevent sudden spikes and crashes. One study actually found that drinking apple cider vinegar helped reduce blood sugar levels after a meal by 31 percent. It’s also been shown to improve insulin sensitivity, which allows your body to use insulin more efficiently to optimize blood sugar control.
4. Increases Metabolism
In addition to decreasing appetite and food intake, apple cider vinegar may also support weight loss by increasing your metabolism and bumping up the number of calories that your body burns each day.
For example, an animal study conducted by the Central Research Institute actually found that certain compounds in apple cider vinegar were effective at activating AMPK, a type of enzyme involved in metabolism and energy levels.
The Apple Cider Vinegar Diet Plan
Although there are several variations of the apple cider vinegar diet, it generally involves drinking a small amount of apple cider vinegar before each meal.
So how much apple cider vinegar should I drink for weight loss? Most recommend drinking 1–2 tablespoons diluted with water before each meal; however, it’s best to start with a lower dose and gradually increase to ensure you’re able to tolerate it.
In addition to weight loss, adding a few servings of apple cider vinegar to your daily diet may also help improve insulin sensitivity, reduce cholesterol levels, decrease blood pressure and prevent acid reflux symptoms.
Apple Cider Vinegar Diet Drink Recipe
If you’re not a fan of drinking apple cider vinegar as is, there are many different apple cider vinegar diet recipe options out there that you can try out instead. Typically, these involve mixing ACV with some water, juice and a mix of herbs and spices to boost both the flavor and health benefits of the final product.
For those just getting started, try Dr. Axe’s Secret Detox Drink, which is made from apple cider vinegar, lemon juice and hot water, along with some ginger, cinnamon, cayenne pepper and raw honey. All of these compounds contain powerful medicinal properties that work together to support better health.
Other Ways to Use ACV
In addition to drinking your apple cider vinegar, there are plenty of other possible apple cider vinegar uses to consider as well.
For example, apple cider vinegar can be used to make sauces, marinades and salad dressings, all of which can be enjoyed as part of a healthy, well-rounded Braggs apple cider vinegar diet.
Apple cider vinegar pills are also available as a quick and convenient option for getting in your fix of ACV. However, research is limited on the effects of apple cider vinegar capsules, and it’s unclear whether or not they may boast the same health benefits.
Besides weight loss, apple cider vinegar may even work to:
Whiten teeth
Kill bugs and fleas
Treat poison ivy
Enhance circulation
Heal warts
Promote skin health
Relieve sunburns
Risks and Side Effects
So what are the side effects of drinking apple cider vinegar? And can you drink apple cider vinegar every day?
Because of its acidity, some of the most common apple cider vinegar diet side effects include erosion of tooth enamel and burning of the throat or skin, especially if large amounts are consumed. To reduce the risk of adverse side effects, it’s important to keep intake in moderation and always dilute apple cider vinegar with water prior to consumption. As a general rule of thumb, each tablespoon should be mixed with about one cup of water.
For some people, drinking apple cider vinegar can cause negative symptoms like nausea or digestive issues, especially when first starting out. Be sure to start with a low dose and work your way up gradually to assess your tolerance.
It may also not be advisable for those taking medications for diabetes, as it can lower blood sugar levels and interfere with your medications. If you notice any negative side effects or have any concerns, it’s best to consult with your doctor to determine the best course of treatment for you.
Finally, keep in mind that the diet plan is unlikely to be effective unless paired with a nutritious, well-rounded diet and healthy lifestyle. Although ACV can help amplify results, it shouldn’t be viewed as a quick-fix for weight loss all on its own.
Final Thoughts
The apple cider vinegar diet involves consuming 1–2 tablespoons of apple cider vinegar before each meal.
In some cases, it may also be combined with other ingredients; the Garcinia cambogia and apple cider vinegar diet, for example, is another popular variation and many people also use honey and apple cider vinegar for weight loss as well.
Apple cider vinegar can help promote weight loss by increasing metabolism, supporting satiety, boosting fat-burning and stabilizing blood sugar levels.
There are plenty of detox drinks and apple cider vinegar belly fat recipe ideas out there, making it easy to squeeze in a few servings throughout your day.
Apple cider vinegar diet pills are also available, although it’s unclear whether they may have the same impact on health.
In order to maximize apple cider vinegar diet plan weight loss results, be sure to combine ACV with a balanced diet and healthy lifestyle.