Apple cider vinegar or ACV has many superpowers. From colds to acne, it’s a popular natural remedy. Its biggest claim to fame? Weight loss!
ACV promotes appetite control. Later on, you’ll be less likely to overeat. This will keep your overall energy intake in check.1
Yet, like all weight loss aids, ACV isn’t a quick fix. It also won’t shrink your waistline overnight. Sure, ACV will help the process, but it won’t do the work for you.
There’s also a right way to take ACV. Don’t chug a bottle and hope for the best! Play it safe by following this complete guide on ACV for weight loss.
1. Who Should Drink It?
Generally, healthy people can take ACV. As always, talk to your doctor before adding it to your diet. ACV isn’t for everyone. If you’re on insulin therapy or diabetes medication, be careful. These drugs are designed to lower blood glucose. However, ACV has the same effect, which is why it’s used for diabetes prevention.
By taking ACV with these drugs, you’ll run the risk for hypoglycemia or low blood glucose. Symptoms include shaking, confusion, weakness, and dizziness.2
Avoid ACV if you’re on the medication for hypertension or heart failure. These drugs “flush” out extra sodium, but can lower potassium levels too far.3 ACV, which also reduces potassium, should not be taken with these drugs.
2. What Kind Should You Drink?
Any brand will do. But it’s still important to buy ACV from a reputable store. ACV is available in both organic and non-organic forms. The organic kind might be labeled as “raw” or “unpasteurized.” Since it doesn’t have chemicals or additives, organic ACV has more nutrients and bacteria.
For the purpose of weight loss, both kinds work. However, you’ll get better health benefits with organic ACV.
3. How Should You Drink It?
ACV has a strong, pungent flavor. You’re probably not a fan! To make it easier on the stomach, dilute it first.
In one cup of water, add two teaspoons ACV. The water can be cold or hot. You can also add honey or lemon for added flavor.
4. When Should You Drink It?
On an empty stomach, ACV is pretty harsh. Instead, drink it with a meal or after eating. When taken with food, vinegar has been shown to improve satiety and lower blood glucose.6
Remember, ACV isn’t a meal replacement. It might be full of nutrients, but it isn’t complete. This is another reason to avoid ACV on an empty stomach.
5. How Often Should You Drink It?
If you’re new to ACV, start small. Begin with one teaspoon once a day. This way, you’ll have time to get used to the acidity.
From there, aim for two to three times a day. You can line this up with your meals. Again, don’t drink more than one tablespoon at a time. Any more will harm your teeth, throat, and digestive system.
Apple Cider Vinegar Drink Recipe
Need some inspiration? Try this simple ACV beverage.
- 8-ounces cold or hot water
- 2 to 3 teaspoons organic apple cider vinegar
- Honey – to taste
- Fresh lemon – to taste
1. Combine all the ingredients and mix well.
2. Take a sip. If necessary, add more honey or lemon.
|↑1||Johnston, Carol S., and Cindy A. Gaas. “Vinegar: medicinal uses and antiglycemic effect.” Medscape General Medicine 8, no. 2 (2006): 61.|
|↑3||Potassium Loss From Blood Pressure Drugs May Explain Higher Risk Of Adult Diabetes. John Hopkins Medicine.|
|↑4||Gambon, D. L., H. S. Brand, and E. C. Veerman. “Unhealthy weight loss. Erosion by apple cider vinegar.” Nederlands tijdschrift voor tandheelkunde 119, no. 12 (2012): 589-591.|
|↑5||Mohamed, el-OA, S. M. Mohamed, and K. A. Mohamed. “The effect of cider vinegar on some nutritional and physiological parameters in mice.” The Journal of the Egyptian Public Health Association 76, no. 1-2 (2000): 17-36.|
|↑6||Östman, Elin, Yvonne Granfeldt, Lisbeth Persson, and Inger Björck. “Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects.” European Journal of Clinical Nutrition 59, no. 9 (2005): 983-988.|