Apple Cider Vinegar For Weight Loss: Does It Really Work?

Apple cider vinegar for weight loss

There’s some debate into the subject of apple cider vinegar for weight loss. Some experts state it’s an effective solution while others feel there’s not enough evidence to support the claims. Let’s find out once and for all, the Smart way.

Knowing what you can and can't eat is essential during the weight loss process. The aim of any weight loss program is to be in a calorie deficit—you need to burn more calories than you consume. 

Burning calories doesn't mean going to the gym for hours each day, but it does require you to be active—and some days, when we don't feel on top of our game—it can prove a challenge too far. 

So, what can we do to help the process along? If only we could take something that would improve our mental focus, energise our body, and improve our metabolism. 

Step forward, apple cider vinegar

Apple cider vinegar for weight loss 

Apple cider vinegar is made from crushed apples that have been fermented and is often used in cooking or as a garnish for various dishes. 

Recently, it's been studied for its potential health benefit (1)—and the results have been highly encouraging. It's not surprising when you look at the healthy-boosting nutrients it contains. 

These include vitamins B, B1, B2, B5, and B6, vitamin C, and folic acid, as well as sodium, phosphorous, potassium, calcium, iron, and magnesium. Each of these nutrients is essential for a healthy body, and a small amount of apple cider vinegar can give you all of these in one go.

By feeding your body with this melting pot of nutrients, it’s likely to become more efficient. As a result, many health experts suggest that consuming apple cider vinegar in small but consistent quantities helps to burn fat more effectively while curbing your appetite—two key factors in weight loss.

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What are the benefits of apple cider vinegar for wellness?

Apple cider vinegar is one of the best-kept secrets of the health world, as it has been found to have numerous benefits to both our physical and mental health. When you feel better in mind and body—you’re far more likely to shed the pounds (and keep them off).

Many studies (2) have been undertaken to determine exactly what apple cider vinegar can do, and here’s what people have discovered so far.

It can help to reduce cholesterol

It has been shown that apple cider vinegar lowers bad cholesterol and increases "good" cholesterol levels. It can also help to lower fats in the blood.

It can lower blood sugar levels

Research shows that apple cider vinegar may help improve glucose and insulin levels. It’s also very beneficial for blood sugar regulation.

It can help to fight infections

Because apple cider vinegar has antibacterial and antifungal properties, it can help prevent infections. It can help to reduce fungal infections as well as kill bacteria.

It's excellent for gut health

Apple cider vinegar can't technically be called a probiotic, but it does contain healthy bacteria and other gut-friendly properties. These occur during the fermentation process, which produces probiotic microorganisms. 

It can help boost brain function

Apple cider vinegar can help with cognitive function by reducing oxidative stress markers. It's also been linked to amino acids, which provide neurotransmitter balance in the brain. 

It can also help to stimulate serotonin production (the happy hormone), which can help with focus, mood and stress.

It can help with weight loss

A 2018 study (3) found that participants who consumed apple cider vinegar lost more weight than those who did not. There are many potential reasons for this. 

One is that apple cider vinegar can alkalise the body, which helps suppress your appetite, which is ideal for those looking to lose weight. 

Another study (4) in Bioscience, Biotechnology, and Biochemistry took 144 overweight or obese subjects and asked them to drink either a placebo or one to two tablespoons of apple cider vinegar daily for 12 weeks. 

In conclusion, those who drank two tablespoons lost close to four pounds, while those who drank one tablespoon lost 2.5 pounds. 

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Interestingly, those who drank the placebo experienced weight gain! The results show that apple cider vinegar can be beneficial in reducing body weight, especially if taken with a restricted calorie diet.

A 2013 Journal of Functional Foods study indicated that drinking apple cider vinegar before a meal showed smaller blood sugar spikes. 

Another study (5), this time from the Annals of Nutrition & Metabolism, showed that having just two teaspoons of apple cider vinegar during a meal helped reduce sugar crashes and kept blood sugar levels stabilised.  

It's clear that apple cider vinegar can help steer you in the right direction if you’re looking to lose weight.

How to lose weight with apple cider vinegar?

Using apple cider vinegar alone is unlikely to guarantee you weight loss. If you take it regularly, you need to exercise and take note of what you're eating to enjoy consistent results. 

But, the weight loss benefits are clear: Using apple cider vinegar to help suppress your appetite is a great way to keep the hunger urges down and reduce the need to snack or eat more than you should. 

No weight management journey can be considered easy, but if you add apple cider vinegar to your diet and exercise plan, it can help make things a whole lot easier for you.

Apple cider vinegar weight loss tips for the best results

If you’re considering taking apple cider vinegar on a regular basis then it’s essential that you use it to maximise its full potential. 

It’s important to remember that it won’t have much effect if you aren’t looking after your health when you’re taking it. 

If you don’t eat well and avoid exercise, apple cider vinegar is unlikely to have much effect. 

On the other hand, you can expect to see its full range of benefits if you work with it, rather than against it. 

That’s when everything falls into place. So when taking apple cider vinegar it’s important to…

  • Take some form of daily exercise daily: Even just a short, brisk 20-minute walk.
  • Eat a healthy, balanced diet: Avoid processed food, and try to get a range of fruit and vegetables included during at least one of your meals.
  • Eliminate the negatives: Try to cut out those things which are likely to have a negative impact on your health and weight loss journey, like alcohol and cigarettes.
  • Always follow the recommended dose: Taking more than the safe amount won’t speed things up—it’s likely to cause adverse effects. So always stick to the daily dose.
  • Be patient: Results won’t happen overnight, but as the days and weeks progress, you should start to see a significant improvement in your weight and overall health.

How to consume apple cider vinegar to lose weight?

The best time to take apple cider vinegar is just before a meal, as it will work as an appetite suppressant, making you feel fuller and helping you consume fewer calories. 

Adding apple cider vinegar to a meal as a dressing is another good idea. Some people prefer to drink apple cider vinegar, but to get the correct—and most importantly, healthy— dose, it’s probably best to measure it out before you do so. 

If you're taking it as a supplement, it's recommended that you should always follow the recommended dosage. 

Don't be tempted to take more apple cider vinegar than the recommended amount, as this may have a negative effect on what you're trying to do. 

This recommended dose will be the amount you can take to stay within the healthy limit to help with weight loss and body fat reduction.

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Should you take apple cider vinegar for fat loss?

If you want to live a healthy lifestyle, you should give serious consideration to apple cider vinegar. 

The scientific studies and beneficial effects speak for themselves—and if you're looking for something to give you that extra push in your weight loss journey (while offering a treasure trove of health benefits)—you should consider taking apple cider vinegar. 

It's not just the perfect companion for any weight loss journey—apple cider vinegar is also beneficial to other aspects of your health, including cholesterol, gut health and mental focus.

Level up your weight loss journey with Smart Protein

Smart Protein offers the perfect way to weave apple cider vinegar into your daily diet…introducing apple cider vinegar gummies

They're packed full of natural ingredients that will flood your body with all-round goodness. 

Along with 1000mg of the finest apple cider vinegar, every gummy contains beetroot, pomegranate juice for heightened wellbeing, and vitamins B9 & B12 to help you lose weight while fighting fatigue. Go get some.


Smart Protein is committed to sourcing only the best and scientifically-backed research in our articles.

1. BBC:

2. Healthline: 

3. Science Direct: 

4. Bioscience study:

5. Karger:

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