Some animal studies suggest that the acetic acid in apple cider vinegar may promote weight loss in several ways:
Although the results of animal studies look promising, research is needed in humans to confirm these effects.
Apple Cider Vinegar Increases Fullness and Reduces Calorie Intake
Apple cider vinegar may promote fullness, which can decrease calorie intake (9, 10).
In one small study in 11 people, those who took vinegar with a high-carb meal had a 55% lower blood sugar response one hour after eating.
They also ended up consuming 200–275 fewer calories for the rest of the day (10).
In addition to its appetite-suppressing effects, apple cider vinegar has also been shown to slow the rate at which food leaves your stomach.
In another small study, taking apple cider vinegar with a starchy meal significantly slowed stomach emptying. This led to increased feelings of fullness and lowered blood sugar and insulin levels (11).
However, some people may have a condition that makes this effect harmful.
Gastroparesis, or delayed stomach emptying, is a common complication of type 1 diabetes. Timing insulin with food intake becomes problematic because it is difficult to predict how long it will take for blood sugar to rise after a meal.
Since apple cider vinegar has been shown to extend the time food stays in your stomach, taking it with meals could worsen gastroparesis (12).
SUMMARY Apple cider vinegar helps promote fullness in part due to delayed stomach emptying. This may naturally lead to lower calorie intake. However, this could worsen gastoparesis for some.
It May Help You Lose Weight and Body Fat
Results from one human study indicate that apple cider vinegar has impressive effects on weight and body fat (13).
In this 12-week study, 144 obese Japanese adults consumed either 1 tablespoon (15 ml) of vinegar, 2 tablespoons (30 ml) of vinegar or a placebo drink every day.
They were told to restrict their alcohol intake but otherwise continue their usual diet and activity throughout the study.
Those who consumed 1 tablespoon (15 ml) of vinegar per day had — on average — the following benefits:
Weight loss: 2.6 pounds (1.2 kg)
Decrease in body fat percentage: 0.7%
Decrease in waist circumference: 0.5 in (1.4 cm)
Decrease in triglycerides: 26%
This is what changed in those consuming 2 tablespoons (30 ml) of vinegar per day:
Weight loss: 3.7 pounds (1.7 kg)
Decrease in body fat percentage: 0.9%
Decrease in waist circumference: 0.75 in (1.9 cm)
Decrease in triglycerides: 26%
The placebo group actually gained 0.9 lbs (0.4 kgs), and their waist circumference slightly increased.
According to this study, adding 1 or 2 tablespoons of apple cider vinegar to your diet can help you lose weight. It can also reduce your body fat percentage, make you lose belly fat and decrease your blood triglycerides.
This is one of a few human studies that have investigated vinegar's effects on weight loss. Although the study was fairly large and the results are encouraging, additional studies are needed.
Additionally, one six-week study in mice fed a high-fat, high-calorie diet found that the high-dose vinegar group gained 10% less fat than the control group and 2% less fat than the low-dose vinegar group (7).
SUMMARY In one study, obese people who took 1–2 tablespoons (15–30 ml) of apple cider vinegar daily for 12 weeks lost weight and body fat.
How to Add It to Your Diet
There are a few ways to include apple cider vinegar in your diet.
An easy method is to use it with olive oil as a salad dressing. It proves particularly tasty with leafy greens, cucumbers and tomatoes.
It can also be used for pickling vegetables, or you can simply mix it into water and drink it.
The amount of apple cider vinegar used for weight loss is 1–2 tablespoons (15-30 ml) per day, mixed with water.
It is best to spread this out into 2–3 doses throughout the day, and it may be best to drink it before meals.
Taking more than this isn't recommended because of potentially harmful effects at higher dosages. It's also best to start off with 1 teaspoon (5 ml) to see how you tolerate it.
Do not take more than 1 tablespoon (15 ml) at a time, because taking too much at one sitting may cause nausea.
It’s important to mix it with water, as undiluted vinegar may burn the inside of your mouth and esophagus.
Although taking apple cider vinegar in tablet form may seem beneficial, it comes with potentially large risks. In one instance, a woman suffered throat burns after an apple cider vinegar tablet became lodged in her esophagus (29).
SUMMARYAbout 1–2 tablespoons (15–30 ml) of apple cider vinegar per day is recommended to obtain full weight loss benefits. For best results, mix with water and drink.
At the end of the day, taking a moderate amount of apple cider vinegar appears to promote weight loss and provide a number of other health benefits.
Other types of vinegar may provide similar benefits, although those with lower acetic acid content might have less potent effects.
You can find a great selection of apple cider vinegar here.