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How to Use Apple Cider Vinegar for Weight Loss

Apple Cider Vinegar For Weight Loss

Detox diets are continuously praised by people who are looking for ways to help them stimulate weight loss and at the same time, cleanse their systems.  A popular ingredient to help in weight loss is the apple cider vinegar.  This article relays its history; its health benefits and claims; its pros and cons; how to use apple cider vinegar for weight loss; and a few recipes you can try at home.

History Of Apple Cider Vinegar For Losing Weight

In Eastern medicine, the apple cider vinegar is valued for its ability to help the liver in detoxifying the body and help improve circulation.  There is also sufficient evidence that apple cider vinegar was also used by the ancient Egyptians to help them lose weight.  Hippocrates — an ancient Greek physician who was also considered one of the most exceptional figures in the history of medicine — praised apple cider vinegar for curing certain afflictions such as blood disorders, digestive disorders, and even joint pain.

The modern history of using apple cider vinegar for weight loss dates back to the late 1950s, where it was promoted in the United States through D. C. Jarvis’ best-selling book entitled “Folk Medicine: A Vermont Doctor’s Guide to Good Health.”  Since then, apple cider vinegar has become a popular dietary supplement, both in liquid and pill form.

Apple Cider Vinegar Facts

What Are The Benefits Of Apple Cider Vinegar

Health Benefits and Claims

Aside from helping people to lose weight, there are a few more claims that point to apple cider vinegar as providing health benefits to those who include it in their daily routine.  For the record, a number of people have turned to apple cider vinegar to help fight cancer, diabetes, high cholesterol, heart problems, and of course, weight issues.  When learning how to use apple cider vinegar for weight loss, it is also important to know what else can

(1)        Tummy Problems

Apple cider vinegar is considered a great help to tummy troubles.  If the tummy problem is due to a bacterial infection, sipping a glass of water mixed with apple cider vinegar can help cure the problem.  Fold remedy experts say that apple cider vinegar has pectin — an ingredient that soothes spasms in the intestinal area.

(2)        Hiccups

Most say that the apple cider vinegar’s sour taste can cure hiccups.  Taking a teaspoonful of it can do the trick.

(3)        Indigestion

Sipping a glass of warm water mixed with a teaspoonful of honey and apple cider vinegar 30 minutes before a meal is said to prevent indigestion.

(4)        Stuffy nose

To help with sinus drainage, a glass of warm water with apple cider vinegar can help.

(5)        Sore throat

Apple cider vinegar is said to have germ-fighting properties which helps fight off infection that causes sore throat.  Gargling a mixture of water and apple cider vinegar every hour helps prevent the onset of sore throat.

(6)        Exhaustion

Everyday activities might cause the body to build up lactic acid.  This causes fatigue.  Interestingly enough, apple cider vinegar contains amino acids that can prevent extreme fatigue.  Also, it has enzymes and potassium that can help alleviate the feeling of tiredness.  Drink a glass of water or vegetable juice mixed with a 1 or 2 tablespoons of apple cider vinegar.

(7)        Nighttime Leg Cramps

Experiencing leg cramps at night can be quite bothersome.  Although apple cider vinegar is an age-old folk remedy, it is still worth giving a try.  Mixing 2 tablespoons with a little honey and adding it to a glass of water is said to help ease nighttime leg cramps.

(8)        Whitening for Teeth

Gargling with apple cider vinegar daily helps in removing stains, killing bacteria, and whitening the teeth.  Brush as usual after gargling.

Expand the list below for more info:

Uses Of Apple Cider Vinegar

The Pros and Cons

Before learning how to use apple cider vinegar for weight loss for the first time, it will be helpful to know the pros and cons of this ingredient.  Here are the pros of including it in your routine:

(1)        Weight loss

Small, regular doses of apple cider vinegar mixed with water, juice, or tonic drink can cause minimal weight loss.  This is because of the appetite-suppressing properties of this type of vinegar.

(2)        Blood glucose

Another added benefit when using apple cider vinegar for weight loss is that it helps in lowering the blood glucose levels in the body.  Taking 2 tablespoons regularly resulted to 4-6% blood sugar decrease.

(3)        Antimicrobial qualities

Apple cider vinegar is traditionally used as a cleansing agent because of its antimicrobial qualities.  Its acidity helps prevent certain types of bacteria from growing.

(4)        Can help fight the following:

  • Acne
  • Acidity
  • Allergies
  • Arthritis
  • Chronic fatigue syndrome
  • Diabetes
  • High cholesterol levels
  • Sore throat

While there are advantages of ingesting apple cider vinegar for weight loss, there are a few risks that you have to keep in mind before learning how to use apple cider vinegar for weight loss.

(1)        High level of acidity

The reason why apple cider vinegar is often diluted in water or juice is because it has a high level of acidity than most vinegars.  In normal amounts, it can act as an antiseptic.  However, too much of it can be damaging.  In its purest form, apple cider vinegar might cause one’s teeth enamel to wear away.  It can even burn gums and tissues.

(2)        Long-term use could cause low bone density and low potassium levels

There is a limit as to how long you will use apple cider vinegar.  This is because taking it for too long might result to low potassium levels, causing imbalance in the body’s nervous and hydration system.  Also, apple cider vinegar can lessen the bone’s density.  People diagnosed with osteoporosis should first seek the advice of a health professional.

(3)        Might cause an interaction when used with laxatives, diuretics, and medication for heart disease and diabetes.

Given the high level of acidity in apple cider vinegar, it should not be taken together with other medications.  The advice of a health professional is the most important factor to consider before including apple cider vinegar in one’s diet.

(4)        There is little guarantee in apple cider vinegar supplements

You won’t be sure of what you are really getting when you choose to use apple cider vinegar supplements instead of the raw form.  This is because supplements are not always FDA-regulated and are not often tested for their safety and effectiveness.  A study from 2005 had discoveries in eight different brands of these supplements.  First, there was a great variety between the ingredients of each brand.  Second, the ingredients listed on the labels or boxes did not really happen to be present in the supplements.  Lastly, there is also a great variation on the recommended dosages between the different brands.

The Steps

There is limited scientific evidence which supports the claim for apple cider vinegar having weight loss properties.  However, a study published in 2009 found that obese people experienced significant decreases in waist circumference, triglycerides, abdominal fat, and overall body weight after consuming acetic acid everyday for 12 weeks.  Another 2009 study tested on mice found that acetic acid can help in preventing the buildup of fats in the body.  Acetic acid, as discovered by experts, is found to be present in apple cider vinegar.

For people who plan on including the apple cider vinegar in their daily routine, here are ways on how to use apple cider vinegar for weight loss.

(1)        Visit your nearest supermarket and purchase apple cider vinegar.  Make sure to choose one which is not filtered, distilled, or pasteurized.  These processes may decrease the nutrients found in apple cider vinegar that can help you lose weight.

(2)        Start out slowly to make sure that you are okay with apple cider vinegar.  On your first day, dilute 1 tablespoon of it in water.  If you do not experience any problems, you can take it up a notch and make it 2 tablespoons for the next days.

(3)        Take the diluted 2 tablespoons of apple cider vinegar three times a day before your meals.  If you want to add a little sweetness, mix in 1-2 teaspoons of honey.

(4)        Continue this practice together with healthy diet and regular exercise to help you lose weight better.

There is actually no official recommendation on how to use apple cider vinegar for weight loss.  It can even be diluted in juice if preferred.  Another common use for it is using it on the skin or mixed with enemas. It is, however, advisable to seek the opinions of a professional first.

How It Works

In learning how to use apple cider vinegar for weight loss, it is also important to know how this ingredient actually works to help lose weight.

(1)        Apple cider vinegar helps in suppressing the appetite because of the ingredient pectin.

(2)        It helps in flushing out sodium content in the body, which can lead to less water retention and weight loss.

(3)        The acetic acid in apple cider vinegar helps in absorbing iron.  This leads to higher utilization of oxygen which, in turn, raises the metabolic rate.

(4)        Apple cider vinegar contains tryptophan — an amino acid that releases serotonin to help prevent the body from feeling too much stress and therefore, lessening the chances of overeating due to stress.

(5)        It also reduces fats in the stomach and improves digestion in the process.

Recipes to Try

Once you have learned how to use apple cider vinegar for weight loss, you can already proceed to trying out the simple recipes enumerated below.

(1)        Apple Cider Vinegar Drink Recipe

What you need:

  • 1-2 tsp unpasteurized, raw apple cider vinegar
  • 1 glass of water


  • Dilute the 1-2 tsp of raw apple cider vinegar in the glass of water.
  • Take thrice daily, either before or during your meals.

(2)        Cucumber, Tomato & Onion Salad with Apple Cider Vinegar

What you need:

  • 2 cucumbers
  • 2 tomatoes
  • 4 spring onions
  • ¼ cup apple cider vinegar
  • ¼ cup water
  • ¼ tsp salt
  • ¼ ground black pepper
  • 3 tbsp sugar


  • Combine all the ingredients together.
  • Store in the refrigerator in an airtight container.  This can be stored for up to 7 days.

(3)        Apple Cider Vinegar Juice

What you need:

  • 64 oz pure organic apple juice
  • ½ cup apple cider vinegar
  • ½ tsp liquid stevia (flavored or plain)


  • Mix all ingredients together.
  • Drink a glass (1-8 oz) before your meals.
  • Store in the refrigerator.

(4)        AppleCider Vinegar Salad Dressing

What you need:

  • 1 cup olive oil
  • ½ cup apple cider vinegar
  • 1 tsp onion powder
  • 2 tbsp whole grain, Dijon, or powdered mustard
  • 3 cloves minced garlic
  • 1 tsp dried rosemary or thyme
  • 1 tsp dried basil
  • 1 tsp salt


  • Mix all ingredients together in a bowl.  Make sure that they are all well-combined.
  • Store in a container made especially for dressings.
  • Store in the refrigerator.

If you have been using white vinegar for cooking, you might want to try using apple cider vinegar as an alternative.  Take note, however, that there might be a slight change in the taste but not at all unpleasant.

Learning how to use apple cider vinegar for weight loss can be challenging, especially if you have placed it in mind that there are no solid scientific evidences that support this claim.  Nevertheless, many people have been taking apple cider vinegar for some time already and have reported great results.  Bear in mind, however, that simply drinking it cannot be a surefire way to lose weight.  The best thing to do is to complement your daily apple cider vinegar intake with the right diet, and with the right amount of regular exercise.  If you are still unsure, it is better to visit your doctor and get his advice on whether including apple cider vinegar in your diet will indeed be helpful.


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