Does Apple Cider Vinegar Help You Lose Weight?

No drink, no matter how "natural" it is, can help you lose weight miraculously, cure diseases, or prevent them. Only good lifestyle habits can provide well-being and realistic benefits.
Does Apple Cider Vinegar Help You Lose Weight?

Last update: 04 May, 2022

Apple cider vinegar is one of the most popular salad dressings. People also use this product for household cleaning and, in particular, for glass surfaces, such as windows. As if that weren’t enough, the idea that it could help people lose weight when consumed as a drink has spread like wildfire.

Many recipes based on apple cider vinegar promise various benefits: “detoxify” or “alkalize” the body, burn fat, cleanse the skin, “boost” metabolism, balance sugar levels, and eliminate fungi and lice, among other. However, none of them is medically appropriate. In fact, its consumption can be risky.

What’s apple cider vinegar?

Apple cider vinegar is a liquid that’s made from fermenting the sugars found in apples. It can also be made from apple cider.

The fermentation process consists of two steps:

  1. First of all, the apples are crush and combined with yeast to turn their sugars into alcohol.
  2. Second of all, bacteria are added to ferment the alcohol and turn it into acetic acid.

This product has an intense aroma and flavors, which include fruity tones that come from its malic acid content, a substance which, by the way, has been attributed slimming properties in popular circles.

Does it help lose weight?

Although the idea that ingesting a certain amount of apple cider vinegar a day can aid weight loss has become very popular, health experts advise against it. Not even when diluted in water.

Additionally, excessive consumption of this liquid could damage the digestive system, irritating it and promoting different discomforts of varying intensity, such as: colic, burning sensation in the stomach, vomiting, diarrhea, etc.

It isn’t scientifically proven that the daily intake of a glass (or more) of apple cider vinegar helps you lose weight or provides any other specific benefit. Therefore, it’s best to consume it in moderation, as part of a balanced diet, as a salad dressing, for example.

Many people consider that vinegar, because it’s acidic, could help burn excess fat that’s accumulated in the body. However, the truth is that there is no such thing as a fat-burning food or drink.

What you shouldn’t do

  • Skip meals.
  • Substitute water with vinegar.
  • Substitute meals with cups of vinegar.
  • Drink a lot of vinegar every day.
  • Have bad habits and resort to miracle diets or products, such as apple cider vinegar or lemon water.

Discover: Benefits of Drinking Warm Lemon Water in the Morning

Culinary uses

Culinary uses of apple cider vinegar.

On a culinary level, apple cider vinegar can:

  • Help highlight flavors of food without having to add too much salt.
  • Extend the life of some products and prevents bacterial growth.
  • Marinate raw foods, such as vegetables, meats, or fish.
  • Naturally disinfect vegetables (such as lettuce), as it sweeps microorganisms, remains of dirt between the leaves, etc.

But it definitely won’t help you lose weight overnight, nor in three weeks or six months. It also doesn’t regulate blood glucose levels nor “detoxifies” the body. Therefore, it is of no use to drink it on an empty stomach or with meals.

As previously mentioned, apple cider vinegar can irritate the stomach mucosa and cause serious damage to the entire digestive system. Therefore, it is not advisable to consume it, even if some believe that it works. As long as there is no scientific evidence, it is best to refrain from taking risks.

What is the best way to lose weight?

To lose weight in a healthy way, it’s best to consult the best options for you, depending on your body’s needs, with your doctor. Keep in mind that everyone is different and that it’s essential to follow the specialist’s instructions in order to obtain real benefits.

Make sure to have a healthy lifestyle and don’t just resort to the consumption of a particular food or drink. Avoid a sedentary lifestyle, improve your eating habits, and hydrate yourself properly. Your health will thank you and will know how to repay you.

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  • Nogueira, A., & Wosiacki, G. (2012). Apple Cider Fermentation. Handbook of Plant-Based Fermented Food and Beverage Technology.
  • Neal, Gabriel. ¿Es el vinagre bueno para la salud? Esta es la opinión de un médico. 2018. Buena vida. El País. [Disponible en línea].