Does Apple Cider Vinegar Promote Weight Loss?

According to a study by Emergen Research, the global market for apple cider vinegar is expected to grow by 5.6% annually through 2030. The constant upward trend is partly due to the increasing recognition of apple cider vinegar’s health benefits. There are many ways to consume apple cider vinegar – salad dressing, beverages, and apple cider vinegar gummies. In this guide, we discuss apple cider vinegar benefits, focusing on the research that demonstrates how apple cider vinegar helps with weight loss. We also discuss a few ways to add apple cider vinegar to your diet. 

What is apple cider vinegar?

Apple cider vinegar, sometimes called ACV, is essentially fermented apple juice. It is made by crushing, distilling, and fermenting apples. In the distillation process, crushed apples are combined with yeast to convert the sugar in the apples into alcohol. In fermenting, bacteria are introduced to convert the alcohol into acetic acid. This bacteria is known as the mother, which is the healthiest part of the vinegar. Traditionally, making apple cider vinegar takes about a month, but manufacturers can accelerate it only to take one day. 

The main active ingredient in apple cider vinegar is acetic acid, which comprises 5-6% of apple cider vinegar. The remainder of the liquid is water with trace amounts of other acids like malic acid. Acetic acid imparts a strong smell and sour taste distinctive to vinegar. It is a short-chain fatty acid that breaks down into hydrogen and acetate in the body. 

How does it help weight loss?

Regularly shows that consuming apple cider vinegar, particularly the mother, can be an essential part of a healthy diet and lifestyle. The mother is rich in probiotics that promote gut health and digestion, which helps our bodies make the most of our food and boost our immune system. The mother also contains enzymes that help us break down foods and optimally use the nutrients we consume. 

Research suggests that apple cider vinegar may help slow the release of sugar into the bloodstream by changing how food is absorbed in the gut. Apple cider vinegar may also boost feelings of fullness and possibly help with weight loss. In a study comparing the effect of a restricted calorie diet with a restricted calorie diet and daily apple cider vinegar consumption, the participants who consumed apple cider vinegar lost more weight, experienced more feelings of fullness, and experienced a reduction in body mass index and hip circumference. 

As a recap, apple cider vinegar can help with weight loss in the following ways:

1. It helps our bodies break down food. 
2. It helps optimize nutrient absorption in the gut. 
3. It may slow the release of sugar into the bloodstream. 
4. It may increase feelings of fullness. 

How to Add ACV to Your Diet

If you are thinking about adding ACV to your diet, it is helpful to understand how much is best to consume per day and know a few options for consuming ACV. 

ACV Dosage

The dosage recommendations for apple cider vinegar vary, usually depending on the reason for consumption and method of consumption. As the acid level of apple cider vinegar is high, it is best to dilute it with water before drinking so that the acidity does not damage your teeth. If you choose to drink apple cider vinegar with water, mix 1-2 teaspoons in an 8-ounce glass of water and drink it before or with a meal once daily. Alternatively, consider making a homemade salad dressing with apple cider vinegar to enjoy on a salad once per day. If you prefer to soften the acidity without compromising the nutritional value, consider enjoying one apple cider vinegar gummy daily. 

ACV Salad Dressing

The standard culinary ratio for a delicious vinaigrette is three parts oil to one part vinegar. Use this ratio to make a delicious and nutritious apple cider vinaigrette. Consider adding garlic, shallots, herbs, and dijon to enhance the flavor. Drizzle over a salad of greens, grated carrots, dried unsweetened cranberries, and chopped almonds. 

ACV Drink

If you prefer to drink apple cider vinegar but want to enjoy something more exciting than the basic combination of apple cider vinegar and water, consider elevating your beverage with ground ginger, turmeric powder, and raw honey. Experiment by adding fruit juices without added sugar, like grape, blueberry, or lemon juice. 

Seattle Gummy ACV Shots 

Perhaps the easiest and most delicious way to add apple cider vinegar to your diet is in a gummy. The Seattle Gummy Company ACV shots are packed with 1200 mg of the nutrient-rich mother, so it is the highest concentration of ACV in a gummy. The gummies are sugar-free, plant-based, non-GMO, , and made in the USA. They are designed to support weight management, promote gut and heart health, help detox, and promote overall well-being. 

To experience the benefits of ACV, shop our gummy today!