Apple Cider Vinegar for Weight Loss: Truth or Myth?

Apple cider vinegar has taken the wellness world by storm, with many claiming it holds the key to effortless weight loss. But does this pantry staple live up to the hype? In this article, we delve into the science behind apple cider vinegar and how help Apple Cider Vinegar for Weight Loss, examining its potential benefits, debunking common myths, and revealing whether it truly deserves a place in your weight loss journey.

Apple Cider Vinegar myths: “it’s nutritious”

In this topic, we’re gonna talk about apple cider vinegar. What are the benefits? What are the myths?

First of all, here’s a myth: that apple cider vinegar contains a lot of nutrients. It really does not. It doesn’t have a lot of vitamin A. It doesn’t have a lot of vitamin C. It doesn’t have a lot of minerals.

• Myth: Apple cider vinegar is highly nutritious.
• Fact: Apple cider vinegar is NOT rich in vitamins or minerals.

The REAL reason Apple Cider Vinegar works

What it does have is something even more important. In fact, the real reason why apple cider vinegar works for so many conditions has to do with this one thing it has called acetic acid.

That’s an acid. And then the reason why it works is, and this might go against a lot of philosophies out there, is that the body, most bodies that I check in my office over many, many years are way too alkaline.

• Apple cider vinegar’s benefits come from acetic acid.
• The speaker believes most people’s bodies are too alkaline.

(Now I know that goes against maybe what you’ve heard, that everyone’s too acid, but that’s not true. When you talk about pH, you really have to understand that every part of your body has a different pH. So if someone says, oh, yeah, you’re too acid, well, what pH you talking about, the urine?

Are you talking about the saliva? The real true indicator of pH for a body should be in the blood, but it’s very difficult to test that because soon as you take the blood out of the body, it oxidizes and it can change the pH right away.

• The speaker acknowledges the common belief that people are too acidic but refutes it.
• Blood pH is considered the most accurate measure but is difficult to test.

So it’s very expensive to determine that. So you have to go by symptoms. And so if you ever wanted to really know, just look up in, I don’t know, Google it, all the conditions for too acid, called acidosis, and look up for the conditions of alkalosis and all those symptoms.

And you’ll be able to see which ones you have, and you can determine based on those two factors.

• The speaker suggests observing symptoms to determine if you are too acidic or alkaline.
• Look up acidosis (too acidic) and alkalosis (too alkaline) to compare symptoms.

So what we’re talking about is the blood pH here. Most people have a blood pH which is excessively alkaline. And yes, it’s true that your blood should be slightly alkaline, but in this situation, it becomes even too alkaline, okay?

And that’s why apple cider vinegar works so well because it changes. If you change the pH of your body just a slight bit, you can create huge effects because the pH is so important in transporting minerals and allowing enzymes to work, to stimulating the thyroid, to increasing metabolism, all these things.

So let’s just take a deeper look at this one acid, acetic acid. The pH of acetic acid is very acidic. It’s 2.5.

• Blood pH should be slightly alkaline, but the speaker believes many are excessively alkaline.
• Even small pH changes can have significant effects on bodily functions like mineral transport, enzyme activity, thyroid function, and metabolism.
• Acetic acid has a pH of 2.5 (very acidic).

That’s like almost like stomach acid pH. It’s way down there. So it’s really good for the stomach. People take it for heartburn.

And by the way, heartburn, acid reflux, indigestion, that is a condition where your stomach is too alkaline and the valve on top does not close. And I know people say it’s too much acid.

No, it’s not. In fact, if you have acid reflux or heartburn, just take some apple cider vinegar and see how much better you feel. I mean, you’ll feel wonderful because the valve will start closing on the top and the acid won’t start regurgitating up through that valve. So it’s good for GERD, acid reflux, indigestion, okay?

• Acetic acid’s acidity can be beneficial for the stomach.
• The speaker suggests heartburn/acid reflux is caused by a too alkaline stomach and that apple cider vinegar can help.
• Apple cider vinegar is said to be good for GERD, acid reflux, and indigestion.

And as you age, especially over the age of 50, 60, 70, your pH in your stomach starts going lower. I’m sorry, it goes higher and higher and higher, so it becomes more and more alkaline.

So you need more acid as you age to be able to digest protein and absorb minerals. Because if your pH is too alkaline, which most people have a problem with too much alkaline, they can’t absorb calcium. They can’t absorb minerals like they used to.

So what happens, especially with calcium, is calcium starts building up in the soft tissues throughout the body. So you have the soft tissue calcification.

I mean, you see the people that are getting older. They’re getting stiff. They have arthritis, bursitis. They get calcium developing on the eyes as cataracts, on the joints as arthritis, on the nerves as neuritis, on the kidney as kidney stones, on the gallbladder as gallstones, on the teeth as tartar.

• Stomach pH becomes more alkaline with age.
• Adequate acid is needed to digest protein and absorb minerals.
• An overly alkaline pH can hinder calcium absorption, leading to soft tissue calcification and conditions like arthritis, cataracts, kidney stones, etc.

That could come from a pH problem. It’s a alkalosis. It’s systemic alkalosis, which is your whole body is too alkaline. One of the things that I like to do as well is make sure they’re taking the fat-soluble vitamins to transport that calcium out, like vitamin D and K2. But in this topic, we’re gonna talk about the pH piece of this thing.

• Systemic alkalosis (whole body too alkaline) is linked to various health issues.
• Vitamin D and K2 are mentioned as potentially helpful for calcium transport.

What causes an alkaline state?

Now what causes this alkaline state? It has to do with this in this book. It’s called “Ciba Encyclopedia of Endocrinology, Volume 4,” Frank Netter, MD.

This is one of the main books that is used in medical schools. And it’s a great physiology book to help you get some of the facts in how the body works. So right here, if you look on the page that talks about high cortisol, that’s the stress hormone, high stress, high cortisol, causes alkalosis. It makes your body too alkaline.

• The book “Ciba Encyclopedia of Endocrinology, Volume 4” supports my claim about alkalinity.
• High cortisol (stress hormone) is linked to alkalosis.

So unless you don’t live on planet Earth, you might not have this problem. But most people I know live on planet Earth. They have a lot of stress. Their bodies become too alkaline over time.

The worst thing you could do is start drinking alkaline waters. Now it’s okay to drink water that’s already alkaline, but don’t try to alkalize it to an eight or a nine because you’re gonna make your body worse. And then you won’t be able to absorb calcium and things like that.

So with adrenal, like stress and high cortisol, you become too alkaline and you lose this little thing called H-plus ’cause if you’ve ever taken calcium, I’m sorry, chemistry, you’ll notice that H-plus is an acid. So in other words, the adrenal causes you to lose acid through the urine and become too alkaline.

• The speaker advises against excessively alkalizing water.
• Stress and high cortisol can lead to loss of H+ (acid) through urine.

The effects of stress

So here’s all the effects that stress can create. An alkaline body, which then blocks calcium… So you have all this calcium that plugs up everything, but it’s unavailable to you, so you start getting the twitch on the left eye.

You ever notice when people get stressed, they start twitching? Do you know why that is? Because it changes the pH, and the person can’t absorb calcium. So then this is a calcium deficiency. So you could take calcium, but if the pH isn’t right, it won’t work.

The best thing to do if you have that twitch is to drink apple cider vinegar, boom, drop the pH to make more acidic, the calcium gets mobilized, and the twitch goes away.

Cramping in the calf, apple cider vinegar is the best thing to mobilize the calcium and get rid of cramping in your calves. Nerve pain, neuritis, especially like migrating pain with arthritis that maybe it’ll move from this joint to this joint to this joint. Oh, my gosh, give them a little apple cider vinegar, they are happy. So with stress, you become too alkaline, you lose acid, and you lose potassium.

• Stress, leading to an alkaline state, can cause calcium deficiency symptoms like:
  • Eye twitching
  • Muscle cramps
  • Nerve pain
• Apple cider vinegar is suggested to help alleviate these symptoms by improving calcium absorption.
• Stress can also lead to potassium loss.

Signs of low potassium

And the only reason I’m bringing up this potassium, which is a little extra thing, is that alkaline bodies tend to have a potassium loss. And then when you lose potassium, you actually make the person more alkaline.

So they kind of work together. People say, well, drink apple cider vinegar to increase your potassium. That’s not what’s gonna do it.

Apple cider vinegar will help increase your potassium because you’ll stop losing the potassium and you’ll make the body more acidic and like it should be, and so that will help the potassium.

And just think about, look at this. Potassium deficiency, high blood pressure, constipation, feeling of weakness, fatigue, irregular heartbeats. When you hear these claims about apple cider vinegar curing all these different things, high blood pressure, constipation, weakness, irregular heartbeats, it’s because of the retention of the potassium, because the chain reaction that occurs after getting the pH in a correct level.

• Alkaline bodies tend to be low in potassium, further increasing alkalinity.
• Apple cider vinegar is suggested to help retain potassium indirectly by balancing pH.
• Symptoms of potassium deficiency include:
  • High blood pressure
  • Constipation
  • Weakness
  • Fatigue
  • Irregular heartbeat

People that drink a lot of protein drinks, or they eat too much protein, let’s say to do the Atkins diet, or they’re doing this high-protein diet, what happens, there’s the waste from that protein.

It’s called guanidine. It’s a chemical. Very, very, very, alkaline, okay? And so that can cause twitching, nerve pain, and a lot of arthritis, okay? Even when you do like the ketosis diet and you’re doing more protein, you may feel stiff.

You might feel more arthritic. Drink some apple cider vinegar. It flushes this thing out so nicely. So apple cider vinegar is the antidote to the residue of high protein or too much protein for your liver and your body.

So it’s a really good cleanser. So this acid, apple cider vinegar, helps absorb minerals, helps mobilize calcium, helps you digest protein better without the waste.

• High protein intake can lead to the buildup of guanidine, a highly alkaline waste product.
• Guanidine is linked to twitching, nerve pain, and arthritis.
• Apple cider vinegar is suggested to help flush out guanidine.

How Apple Cider Vinegar helps the immune system

It helps the immune system, and that’s the last thing I wanna talk about. You’ve heard that people will take vitamin C for a cold, right, or for a virus infection.

It’s not the vitamin C necessarily that’s creating the big effect because most people aren’t even taking vitamin C, they’re taking a vitamin C lookalike or a fake vitamin C called ascorbic acid, which is not really the true vitamin C complex, which, again, I’ll have people disagree on this topic.

Cause you can make synthetic vitamin C from ascorbic acid and cornstarch. Well, first of all, corn has no vitamin C. Corn starch has no vitamin C. Ascorbic acid has no vitamin C.

How can you take two things that don’t have vitamin C and mix them together and make ascorbic acid and think that’s vitamin C? It’s fake. The real benefit of vitamin C, or ascorbic acid, is the acid. You’d be much better taking the acidic acid to help your immune system.

If you get a cold, if you have a fever, a viral infection, start taking the apple cider vinegar. It’s really, really important. So these are the true benefits of apple cider vinegar because it acidifies an alkaline body.

• Apple cider vinegar is said to help boost the immune system.
• The speaker believes ascorbic acid (a form of vitamin C) is not true vitamin C and that its benefits come from its acidity.
• Taking apple cider vinegar is suggested for colds, fevers, and viral infections.

Apple Cider Vinegar for losing weight

So in the next section, I’m just gonna show you a little concoction that I make and I drink on a regular basis. Okay, so let me show you how to make this.

This is in my book, chapter 10. It’s called the cranberry drink. It should be called the apple cider vinegar drink. Very simple.

And you really should try this because it will help you lose weight. If you drank one of these before you ate three times a day, you would lose a lot more weight because it stimulates the thyroid and acidifies the stomach.

The only thing that I would recommend if you have a very slow metabolism is you may wanna omit the cranberry juice.

So you get the Bragg’s apple cider vinegar, I like this the best, and simply teaspoon in some water. Actually, do two. Two teaspoons in the water before each meal. And some people say don’t consume water before a meal, but this is an acid drink, so it’s gonna help stomach acids.

• The speaker introduces a drink recipe containing apple cider vinegar that they claim can help with weight loss.
• The drink is suggested to be consumed three times a day before meals to stimulate the thyroid and acidify the stomach.
• Bragg’s apple cider vinegar is recommended.

But check this out. This is my favorite lemon juice, Italian Volcano lemon juice, so organic lemon juice. And this stuff is magical. It’s wonderful. And you get it from the health store.

It’s grown on these soils where the volcanic ash fertilize the soil. So you just do a teaspoon of this lemon right here. You don’t have to use this lemon juice. You can use other lemon juice.

You could use lemons. I like that lemon juice ’cause I’m spoiled. Cranberry juice. Make sure you read the back label and it just comes from whole cranberries ’cause some people get the one that has extra grape juice or apple juice. You don’t want that. Just do a teaspoon of this. And basically, this is your drink.

• Italian Volcano lemon juice is the preferred brand.
• The drink recipe also includes lemon juice and cranberry juice.

Now I like to… And this is just me. You don’t have do this. You can add some ginger. And there’s some ginger root that you can shred in there and it makes it a little spicy.

I basically have this ginger extract that you can get. It’s a liquid form. It’s like ginger juice. And you put a little ginger. It’s real spicy. There’s a lot of great properties. It’s a very good tonic.

Again, if you can’t stand the taste, chances are you probably don’t need it, okay? If you really need it, you will crave it, and it makes you feel better.

But I really want you to try this real simple drink just before you eat and watch how much better you feel, okay? So go ahead and do this. I’ll see you in the next topic.

• Ginger is optional but recommended as a healthy addition to the drink.

Summary

First of all, there’s a myth out there that apple cider vinegar contains a lot of nutrients. This is not true. Apple cider vinegar contains very few vitamins and minerals.

The real reason why apple cider is effective is that it contains acetic acid. This acid helps improve the acidity of your stomach.

The different parts of our body have different pH levels. Acetic acid is very acidic. Using it can help fix various conditions like acid reflux in which the stomach becomes too much alkaline.

High levels of cortisol might cause low stomach acidity. You might also show symptoms of calcium or potassium deficiency if you have low stomach acidity. You can use apple cider vinegar to fix this problem.

Apple cider vinegar will help with the…
✅ Breakdown and transportation of vitamins and minerals
✅ Digestion of proteins,
✅ Function of the thyroid
✅ Function of the immune system

DATA

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8684410

FAQ

Is apple cider vinegar proven to help you lose weight?

There is limited evidence that apple cider vinegar can aid weight loss. A 2018 study found that consuming 1-2 tablespoons of apple cider vinegar daily while following a calorie-restricted diet led to modest weight loss and reduced body fat percentage compared to a placebo group[1]. However, the study was small, short-term, and not blinded.

A larger, more recent study in 2024 involving 120 overweight and obese participants found that taking three daily doses of apple cider vinegar resulted in significant reductions in weight, BMI, body fat ratio, and waist and hip circumferences[4]. While promising, more large-scale, long-term research is needed to confirm these findings and determine if sustained weight loss can be maintained with apple cider vinegar.

The proposed mechanisms for apple cider vinegar’s potential weight loss benefits include:

• Increased feelings of fullness and reduced appetite[1]
• Improved blood sugar and insulin levels, which may reduce fat storage[1][2]
• Increased fat burning and metabolism[2]

However, the evidence for these mechanisms is limited. Overall, while apple cider vinegar may provide a modest weight loss boost when combined with a calorie-controlled diet, it is not a magic bullet for weight loss. A balanced diet and regular exercise remain the most effective strategies for sustainable weight management.

How to lose belly fat with apple cider vinegar?

There is no specific evidence that apple cider vinegar can target belly fat or visceral fat loss. The 2018 study that found modest weight loss with apple cider vinegar also reported a decrease in the visceral adiposity index, an estimate of deep belly fat[2]. However, this was a secondary finding and the study was not designed to specifically examine belly fat reduction.

To lose belly fat, focus on an overall healthy lifestyle:

• Follow a balanced, calorie-controlled diet
• Engage in regular aerobic exercise and strength training
• Manage stress and get adequate sleep

Incorporating 1-2 tablespoons of apple cider vinegar into a healthy diet may provide a small additional benefit, but it is not a standalone solution for losing belly fat. Spot fat reduction is difficult to achieve, and a holistic approach targeting overall fat loss is most effective.

Does apple cider vinegar alkalize the body?

There is no scientific evidence that apple cider vinegar has an alkalizing effect on the body. In fact, apple cider vinegar is an acidic substance with a pH around 2-3[5].

The claim that apple cider vinegar can alkalize the body is based on the idea that it contains alkaline minerals like potassium, calcium, and magnesium. However, the amounts of these minerals in apple cider vinegar are negligible and do not significantly impact the body’s pH[5].

The body tightly regulates its pH balance, known as acid-base homeostasis, through the lungs and kidneys. Diet has little impact on this process, as the body will compensate for any minor pH fluctuations. Only in cases of severe illness, such as diabetic ketoacidosis, is the body’s pH significantly disrupted[5].

While apple cider vinegar is not alkalizing, it may provide other health benefits when consumed in moderation as part of a balanced diet. However, claims that it can alkalize the body and treat conditions like cancer are not supported by scientific evidence.

Does apple cider vinegar help with acid reflux?

There is no scientific evidence that apple cider vinegar can effectively treat acid reflux or heartburn. In fact, the acidic nature of apple cider vinegar may exacerbate symptoms for some individuals[3].

Heartburn is caused by stomach acid refluxing into the esophagus, leading to a burning sensation in the chest and throat. While antacids and proton pump inhibitors (PPIs) are the standard treatments, some people believe that apple cider vinegar can help by increasing stomach acid production and improving digestion[3].

However, this theory is flawed. Heartburn is not caused by too little stomach acid, but rather by stomach acid escaping into the esophagus. Increasing stomach acid production with apple cider vinegar could potentially worsen reflux symptoms[3].

A 2018 article in the Harvard Health Blog noted that while many people anecdotally report using apple cider vinegar to treat heartburn, there is no published research examining its effectiveness or safety for this purpose[3]. The author concluded that it’s best to stick to conventional, evidence-based treatments for acid reflux.

If you experience persistent or severe heartburn, it’s important to consult with a healthcare provider to determine the underlying cause and appropriate treatment. Apple cider vinegar is not a proven or recommended remedy for acid reflux.

How to use apple cider vinegar to reduce belly fat

There is no specific way to use apple cider vinegar to target belly fat reduction. As mentioned previously, while a 2018 study found that apple cider vinegar consumption was associated with a decrease in visceral adiposity index, this was a secondary finding and the study was not designed to examine belly fat loss[2].

To use apple cider vinegar as part of an overall healthy lifestyle approach to weight management:

1. Dilute 1-2 tablespoons of apple cider vinegar in a glass of water[1][4]
2. Consume the diluted vinegar before meals, 1-3 times per day[1][4]
3. Follow a balanced, calorie-controlled diet rich in whole, nutrient-dense foods
4. Engage in regular physical activity, including both aerobic exercise and strength training
5. Manage stress levels and get adequate sleep

While apple cider vinegar may provide a small additional benefit when combined with a healthy lifestyle, it is not a standalone solution for losing belly fat or achieving significant weight loss. Spot fat reduction is difficult to achieve, and a holistic approach targeting overall fat loss is most effective.

How to drink apple cider vinegar for weight loss in 1 week

There is no evidence that drinking apple cider vinegar can lead to significant weight loss in just one week. Sustainable weight loss requires a consistent, long-term approach.

However, if you would like to incorporate apple cider vinegar into a healthy lifestyle for potential modest weight loss benefits:

1. Dilute 1-2 tablespoons of apple cider vinegar in a glass of water[1][4]
2. Drink the diluted vinegar 1-3 times per day, preferably before meals[1][4]
3. Follow a balanced, calorie-controlled diet rich in whole, nutrient-dense foods
4. Engage in regular physical activity, including both aerobic exercise and strength training

Be patient and consistent with this approach. Significant weight loss in just one week is unrealistic and potentially unsafe. Focus on making sustainable lifestyle changes that promote gradual, steady weight loss over time.

7 reasons you need to drink apple cider vinegar every night before bed

There is no scientific evidence that drinking apple cider vinegar every night before bed provides unique health benefits compared to consuming it at other times of day. The potential benefits of apple cider vinegar, such as modest weight loss and improved blood sugar control, are not specific to nighttime consumption[1][2].

In fact, drinking apple cider vinegar right before bed may be less beneficial than consuming it with meals. A 2018 study found that apple cider vinegar was most effective at reducing postprandial (after-meal) blood sugar levels when consumed with high-carbohydrate meals[1].

While drinking apple cider vinegar before bed is unlikely to cause harm in moderation, it’s important to be cautious about making it a nightly ritual. Undiluted apple cider vinegar can damage tooth enamel and the esophagus, and consuming it in excess may cause digestive issues like nausea and indigestion[4].

If you enjoy drinking apple cider vinegar, aim for 1-2 tablespoons diluted in water 1-3 times per day, preferably with meals. Focus on making it a sustainable part of an overall healthy lifestyle, not a magical nighttime routine. Significant health claims about drinking it before bed are not supported by scientific evidence.

30 day apple cider vinegar weight loss

While some people report losing weight after consistently consuming apple cider vinegar for 30 days, the scientific evidence on its long-term efficacy for weight loss is limited.

A 2018 study found that participants who consumed 1-2 tablespoons of apple cider vinegar daily while following a calorie-restricted diet lost a modest amount of weight and body fat over 12 weeks compared to a placebo group[1]. However, this study was small, short-term, and not blinded.

A larger, more recent study in 2024 involving 120 overweight and obese participants found that taking three daily doses of apple cider vinegar resulted in significant reductions in weight, BMI, body fat ratio, and waist and hip circumferences over an unspecified period[4]. While promising, more research is needed to confirm these findings and determine if sustained weight loss can be maintained with long-term apple cider vinegar consumption.

If you decide to try a 30-day apple cider vinegar regimen for weight loss:

1. Dilute 1-2 tablespoons of apple cider vinegar in a glass of water[1][4]
2. Drink the diluted vinegar 1-3 times per day, preferably with meals[1][4]
3. Follow a balanced, calorie-controlled diet rich in whole, nutrient-dense foods
4. Engage in regular physical activity, including both aerobic exercise and strength training

Be patient and consistent with this approach. Significant weight loss in just 30 days is unrealistic and potentially unsafe. Focus on making sustainable lifestyle changes that promote gradual, steady weight loss over time.

7-day apple cider vinegar diet

There is no scientific evidence supporting the effectiveness of a 7-day apple cider vinegar diet for weight loss or other health benefits. Significant weight loss in such a short time frame is unrealistic and potentially unsafe.

While incorporating apple cider vinegar into a balanced, calorie-controlled diet may provide modest weight loss benefits when combined with regular exercise, it is not a standalone solution for rapid fat loss[1][2][4].

A 7-day apple cider vinegar diet is unlikely to lead to sustainable weight loss or health improvements. Fad diets that promise quick fixes are often ineffective and can even be harmful. They may lead to nutrient deficiencies, muscle loss, and a slower metabolism.

Instead of trying a 7-day apple cider vinegar diet, focus on making gradual, sustainable changes to your lifestyle:

1. Follow a balanced, calorie-controlled diet rich in whole, nutrient-dense foods
2. Engage in regular physical activity, including both aerobic exercise and strength training
3. Manage stress levels and get adequate sleep
4. Stay hydrated and limit processed foods, added sugars, and unhealthy fats

Incorporate apple cider vinegar into this healthy lifestyle approach by diluting 1-2 tablespoons in water and consuming it 1-3 times per day, preferably with meals[1][4]. But don’t expect it to be a magic bullet for rapid weight loss or health transformation. Sustainable change takes time, patience, and consistency.

Which apple cider vinegar is good for weight loss

When it comes to weight loss, the type of apple cider vinegar you choose is less important than incorporating it into a healthy lifestyle. All varieties of apple cider vinegar contain acetic acid, which is believed to be responsible for its potential health benefits[2][5].

However, there are a few factors to consider when selecting an apple cider vinegar:

1. Raw, unfiltered apple cider vinegar contains “the mother”, which is a cloudy substance made up of yeast and acetic acid bacteria[2]. While “the mother” is often touted for its probiotic benefits, there is no evidence that it enhances weight loss or other health effects compared to filtered varieties[2].
2. Look for apple cider vinegars with a high acetic acid content, typically around 5-6%[5]. Avoid products that have been heavily processed or diluted, as they may have a lower acetic acid concentration.
3. Choose organic, non-GMO apple cider vinegars when possible to minimize exposure to pesticides and other chemicals.
4. Be cautious of apple cider vinegar supplements, as they are not well-regulated and their quality and purity may vary[2].

Ultimately, the most important factor is to consume apple cider vinegar consistently as part of a balanced, calorie-controlled diet and active lifestyle. Dilute 1-2 tablespoons in water and drink 1-3 times per day, preferably with meals[1][4]. But don’t expect it to be a miracle weight loss solution on its own.

Best time to drink apple cider vinegar for weight loss

There is no definitive “best” time to drink apple cider vinegar for weight loss. The potential benefits of apple cider vinegar, such as increased feelings of fullness and improved blood sugar control, are not specific to any particular time of day[1][2].

However, a 2018 study found that apple cider vinegar was most effective at reducing postprandial (after-meal) blood sugar levels when consumed with high-carbohydrate meals[1]. This suggests that drinking apple cider vinegar with meals may be more beneficial than consuming it at other times.

Some other factors to consider when timing your apple cider vinegar intake:

• Drinking it on an empty stomach may cause digestive discomfort for some people[4]
• Consuming it right before bed may be less beneficial than with meals[1]
• Undiluted apple cider vinegar can damage tooth enamel, so it’s best to dilute it and rinse your mouth after drinking it[4]

Ultimately, the best time to drink apple cider vinegar is whenever you can consistently incorporate it into your daily routine. Aim for 1-2 tablespoons diluted in water 1-3 times per day, preferably with meals[1][4]. But don’t forget that apple cider vinegar is not a magic weight loss solution. Focus on making it a sustainable part of an overall healthy lifestyle.

Apple cider vinegar benefits

While apple cider vinegar has been touted for its many health benefits, the scientific evidence is limited and mixed. Here are some of the potential benefits that have been studied:

1. Modest weight loss and reduced body fat when combined with a calorie-restricted diet[1][2][4]
2. Improved blood sugar control and insulin sensitivity, especially when consumed with high-carbohydrate meals[1][2]
3. Reduced cholesterol and triglyceride levels[2]
4. Antimicrobial and antioxidant properties[5]