Apple cider vinegar (ACV) has become a popular health tonic due to its many purported benefits, including aiding weight loss. But how much ACV should you drink per day to see results? Here is a detailed look at the evidence behind using ACV for weight loss and how to incorporate it into your routine safely and effectively.
What is Apple Cider Vinegar?
Apple cider vinegar is made by fermenting apple juice until the sugars turn into acetic acid. This acetic acid is the active ingredient in vinegar and gives it its strong, pungent smell and flavor.
ACV contains about 5-6% acetic acid as well as trace amounts of other acids, vitamins, mineral salts, and amino acids. It also contains a compound called mother, which consists of strands of proteins, enzymes, and friendly bacteria that give the vinegar a murky appearance.
The most popular type of ACV used for health purposes is the raw, unfiltered kind that still contains the mother. This form of ACV is unprocessed and contains all of the original enzymes and bacterial cultures produced during fermentation.
How Does Apple Cider Vinegar Promote Weight Loss?
There are several ways that ACV may help support weight loss:
1. Lowers blood sugar levels. Acetic acid has been shown to improve insulin sensitivity and reduce blood sugar spikes after meals. Keeping blood sugar in check can help reduce fat storage.
2. Suppresses appetite. Acetic acid may suppress appetite by increasing feelings of fullness. This can lead to eating fewer calories.
3. Boosts metabolism. Some research indicates acetic acid may boost metabolism and fat burning, although more studies are needed.
4. Reduces fat storage. Animal studies suggest acetic acid may reduce fat accumulation and lipogenesis (fat formation).
5. Lowers cholesterol. Some evidence shows ACV can lower cholesterol levels, which may also impact body weight and fat loss.
So in multiple ways, ACV has the potential to promote weight loss by controlling blood sugar, reducing calorie intake, increasing metabolism, reducing fat formation, and lowering cholesterol.
How Much Apple Cider Vinegar Should You Drink Per Day?
There is no firmly established dosage for how much ACV to drink per day for weight loss. However, most studies have used a dosage of 15-30 ml (1-2 tablespoons) of ACV diluted in a glass of water.
This seems to be the most commonly recommended dosage among health experts as well:
1-2 tablespoons (15-30 ml) per day mixed with water.
Taking more than this amount may lead to side effects like tooth enamel erosion, throat irritation, and low potassium levels. It’s best to start with 1 tablespoon per day and work up to 2 tablespoons if you don’t experience any negative side effects.
Timing Your Doses
In terms of timing, most sources recommend drinking your ACV doses before meals.
Some suggestions include:
– Taking 1 tablespoon in 8 oz of water before lunch and dinner
– Drinking 1 tablespoon in water about 15-20 minutes before each meal
Drinking the ACV before meals allows the acetic acid to start working immediately to help control blood sugar spikes and suppress appetite. This maximizes the weight loss benefits.
The Best Apple Cider Vinegar Drink Recipe for Weight Loss
To make the ACV tonic more palatable, it helps to dilute it and add other ingredients like sweeteners and flavorings. Here is a simple and effective ACV drink recipe:
Ingredients:
- 1-2 tablespoons ACV
- 8 oz warm or cold water
- 1 teaspoon raw honey (optional)
- Squeeze of fresh lemon or lime juice (optional)
- Dash of cinnamon or apple pie spice (optional)
Instructions:
- Fill an 8 oz glass with warm or cold water.
- Add 1-2 tablespoons of ACV and stir well.
- Add raw honey, lemon/lime juice, and cinnamon/apple pie spice if desired.
- Drink the mixture 15-20 minutes before 1 or 2 meals per day.
This simple ACV drink with some added flavors takes the edge off the vinegar taste while still allowing you to get all the weight loss benefits.
Other Tips for Using Apple Cider Vinegar for Weight Loss
Here are some other tips to maximize the effectiveness of ACV for weight loss:
- Use raw, unfiltered ACV with the mother. This form provides the most health benefits.
- Dilute in water. Don’t drink ACV undiluted as it can harm your esophagus.
- Rinse your mouth. Rinse with plain water after drinking ACV to prevent enamel erosion.
- Take before meals. To control blood sugar spikes and curb appetite, take ACV 15-20 minutes before eating.
- Limit to 1-2 times per day. More than 2 tablespoons of ACV per day may cause side effects.
- Monitor effects. Watch for signs of low potassium like muscle cramps.
- Check with your doctor. Make sure ACV is OK for you if you have digestive issues or are on medications.
The Timeline for Seeing Weight Loss Results
So when can you expect to see results drinking ACV before meals? Here is a general timeline:
Within 2-4 weeks: You may start to notice decreased belly fat, less bloating, more energy, improved skin, and better digestion.
Within 2-3 months: You should see more significant fat loss, particularly around the abdomen, as well as better blood sugar control.
In 6 months: The combination of fat loss and potential inch loss around the waist, hips, and thighs will lead to visible weight loss.
However, keep in mind that ACV is not a magic bullet for weight loss. To see long-term sustainable results, you need to combine it with a healthy calorie-controlled diet and active lifestyle. The ACV can support your efforts but cannot replace good nutrition and exercise.
Studies on Using Apple Cider Vinegar for Weight Loss
A number of scientific studies have been conducted to evaluate the efficacy of ACV for weight loss in humans. Here are some of the key findings:
Study 1
In one 12-week study in obese subjects on restricted calorie diets, those taking 1 tablespoon of ACV per day lost 3.7 pounds compared to 2.9 pounds in the control group. They also lost more belly fat and experienced greater reductions in waist circumference.
Study 2
In another 3-month study, participants taking 2 tablespoons of ACV per day lost nearly 4 pounds compared to the placebo group. Blood triglycerides were also reduced more in the ACV group.
Study 3
A 2009 study in 175 overweight but otherwise healthy subjects compared a placebo to 2 groups taking either 15 ml or 30 ml of ACV per day. After 3 months, those taking 15 ml had lost 2.6 pounds and those taking 30 ml had lost 3.7 pounds. Waist circumference was also reduced in both ACV groups.
Overall, while research is limited, there is moderate evidence that taking 1-2 tablespoons of ACV per day may produce modest weight loss over several months.
Potential Side Effects of Too Much Apple Cider Vinegar
Although generally safe when used appropriately, excessive amounts of ACV may cause some undesirable effects. Potential side effects can include:
- Tooth enamel erosion due to the acidity
- Throat irritation or damage to the esophagus
- Digestive issues like nausea, heartburn, or diarrhea
- Low potassium levels
- Drug interactions
That’s why it’s important to limit intake to 1-2 tablespoons diluted in water per day and avoid taking any more than that without medical consent.
Rinsing your mouth after consuming ACV and drinking through a straw can also help minimize tooth exposure to the acidity.
Should You Drink Apple Cider Vinegar for Weight Loss?
Based on the current evidence, drinking 1-2 tablespoons (15-30 ml) of apple cider vinegar diluted in water per day may produce the following benefits:
- Modest fat loss over time, particularly around the midsection
- Lower blood sugar and insulin levels
- Decreased appetite and calorie intake
- Improved cholesterol levels
While ACV should not be viewed as a quick fix or magic bullet, it can be a healthy supplemental addition to your diet when trying to lose weight.
As with any supplement, it’s best to consult your healthcare provider before adding ACV if you have any medical conditions or take any medications.
The Bottom Line
Here are the key takeaways on using ACV for weight loss:
- The optimal dosage is 1-2 tablespoons (15-30 ml) of raw, unfiltered ACV per day.
- For best results, dilute the ACV in water and drink before 1 or 2 meals per day.
- It may take 2-3 months to see noticeable results from incorporating ACV.
- To maximize weight loss, combine ACV with a healthy diet and active lifestyle.
- Limit intake to avoid potential side effects and be cautious if you have medical conditions.
- Talk to your doctor before adding ACV if you take any medications or have chronic health problems.
Drinking a tablespoon or two of ACV diluted in water before your meals could provide helpful weight loss support alongside your other efforts. But be sure to use it safely and appropriately.