How To Drink Apple Cider Vinegar For Weight Loss In 1 Week In 2024
Taking apple cider vinegar has become a sensation for its supposed health benefits, despite its sour taste.
Apple cider vinegar may help improve cholesterol levels and blood sugar levels. Both of these can help suppress fat accumulation and help to control weight.
But can it help you achieve sustainable weight loss faster? Not directly. There isn’t much evidence that apple cider vinegar boosts the body’s ability to burn fat or calories faster. However, it may help suppress appetite, make it easier to control portion sizes, and feel less hungry all the time.
Let’s take a look at how apple cider vinegar could support weight loss efforts and how drinking apple cider vinegar may help with weight loss in one week.
3 Ways To Consume Apple Cider Vinegar For Weight Loss In 1 Week
- Add it to water for a low-calorie drink.
- Mix with olive oil and use as a dressing.
- Take it in pill or gummy form as a supplement.
How To Drink Apple Cider Vinegar For Weight Loss In 1 Week
It’s important to understand that a slow and steady approach to weight loss is almost always more sustainable. According to the CDC, aiming for consistent weight loss of about one to two pounds per week is a reasonable goal.
Does incorporating apple cider vinegar into the daily routine have measurable weight loss benefits? It could! There is conflicting data on whether apple cider vinegar can help with weight loss. Some research show that apple cider vinegar may help to suppress appetite and help maintain healthy meal portions, for a short period of time. Consuming apple cider vinegar before or with each meal may help suppress appetite for about 120 minutes. That means drinking apple cider vinegar several times throughout the day can aid in consuming fewer calories, which is central to losing weight.
Keeping a stable blood sugar is related to the ability to lose weight. Research has shown the potential of apple cider vinegar consumption for improving blood sugar control. In some cases, as little as one tablespoon per day can have potential health benefits.
Here are some ideas for consuming apple cider vinegar to get the best health benefits.
Add It To Water For A Low-Calorie Drink
Although straight vinegar consumption is one option for adding it to your diet, this can be unpleasant and even lead to harmful side effects.
Adding apple cider vinegar to water is a great way to make it easier to drink. Diluted apple cider vinegar can also help you drink enough water every day!
To reach a total daily dose of one to two tablespoons, add one to two teaspoons of apple cider vinegar into a glass of water. Do this three times per day and drink it before each meal. Alternatively, add one tablespoon into a glass of water once or twice per day.
You can also add honey, ground ginger, grape, lemon, or lime juice to improve the taste.
Mix With Olive Oil And Use As A Dressing
Another way to dilute apple cider vinegar is to combine it with olive oil. Combining apple cider vinegar with oil creates a vinaigrette and that can be used as salad dressing. Additionally, eating salads and vegetables are important to keeping a balanced diet. They can also make a great savory option for a healthy breakfast!
Keep in mind that salad dressings can contain a lot of calories, so use it in moderation.
Take It In Pill Or Gummy Form As A Supplement
Incorporating apple cider vinegar into your wellness routine can be incredibly easy with current options for apple cider vinegar gummies and capsules. These are convenient alternatives to drinking liquid vinegar.
If you’re already taking supplements or diet pills to help with weight loss, apple cider vinegar supplements are also an option. These supplements contain concentrated levels of acetic acid, the active compound in apple cider vinegar with many potential health benefits.
Does Apple Cider Vinegar Help You Lose Weight?
On its own, apple cider vinegar does not boost your calorie or fat burning capacity. So how could it help you lose weight?
Apple cider vinegar helps control appetite which can help reduce caloric intake. Lowering caloric intake usually leads to weight loss. This can be done safely by making sure you also keep a healthy lifestyle and maintain a balanced diet as part of the weight loss plan.
Apple cider vinegar may also improve insulin sensitivity. Insulin resistance is associated with weight gain and can make weight difficult.
Improving insulin sensitivity can help the body’s ability to burn calories and avoid storing excess calories as fat. When incorporated with increased physical activity and a balanced diet, it helps you lose fat, possibly even stubborn belly fat.
How Many Pounds Can You Lose?
Without making other changes to lower body weight, apple cider vinegar alone won’t be effective in helping you lose weight. It’s not intended to serve as a replacement for a balanced diet and regular exercise.
While apple cider vinegar can help with weight loss, the amount of weight loss can depend on a variety of factors. Personal factors can include your age, genetics, and metabolism. Other factors include diet and exercise habits
The approach to losing weight should include a comprehensive plan that addresses lifestyle choices. This strategy should include daily exercise, like walking and resistance training, along with a balanced diet. These activities are more likely to have a greater impact on changes in weight compared to the apple cider vinegar alone.
One of the main weight loss benefits of apple cider vinegar is that it may help you consume reasonable portion sizes during meals. This can often be a challenge for many individuals who are trying to maintain or lose weight. By reducing the quantity you eat, you also reduce your daily caloric intake, and this directly affects changes to weight.
In the long run, how many pounds you lose depends on you and your ability to consistently work towards your goal. Extreme changes made in a short time may help to drop weight quickly, but the weight loss will probably be temporary.
Lasting change to your health and weight depends on the lasting change made to your routine. Remember, apple cider vinegar isn’t a magic bullet, but it may help you get the most out of your efforts.
Like any health intervention, apple cider vinegar isn’t right for everyone. It’s important to be aware of the side effects. Some people may experience an upset stomach and heartburn after taking it.
Apple cider vinegar is generally considered safe for most people. However, it can potentially have some serious side effects.
For example, when combined with other medications, apple cider vinegar has caused severe metabolic acidosis. Because of this risk, too much apple cider vinegar can be extremely dangerous for people with metabolic disease, or for those who take certain medications.
If you have a preexisting metabolic condition, it’s important to talk with a healthcare professional before adding apple cider vinegar to your routine.
As with any highly acidic food or beverage, apple cider vinegar can soften tooth enamel and lead to enamel erosion. Although the body can naturally buffer this acidity, there are additional ways to help. To help buffer the acidity, you can rinse your mouth well with plain water, swish fluoride mouthwash, or chew sugar-free gum after consuming apple cider vinegar.
Brushing before taking apple cider vinegar can also help. However, avoid brushing shortly after taking it. This is because the abrasive action of a toothbrush on enamel, softened by acid, will significantly worsen tooth erosion.
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Sustainable weight loss is about making lasting lifestyle changes. While apple cider vinegar isn’t a replacement for wellness-boosting changes, it can help those efforts and support weight loss over time.
Apple cider vinegar does not significantly speed up weight loss or increase daily calorie burn on its own. However, it may help to control appetite so you can take control of your food intake. Some research also shows apple cider vinegar may have other health benefits, such as achieving stable blood sugar levels and improved cholesterol.
Be sure to talk to your doctor about whether apple cider vinegar supplementation is right for you!
Frequently Asked Questions
Apple cider vinegar won’t make you lose weight faster. It can support lifestyle changes to help you reach those weight loss goals. Apple cider vinegar helps suppress appetite and reduces the food portion size you consume.
Apple cider vinegar can suppress appetite for about 120 minutes. It can be taken before meals or as part of each meal. It can be taken throughout the day, but avoid before bed.
Do not brush your teeth immediately after drinking apple cider vinegar. It can soften tooth enamel and brushing immediately can increase erosion. Also, don’t go to bed immediately after drinking it, since it can increase risks for enamel erosion.
Apple cider vinegar won’t directly reduce belly fat. However, it may help other weight management strategies by improving insulin sensitivity and helping you control your calorie intake by suppressing your appetite.
Not exactly. Apple cider vinegar has other health benefits that can support weight loss, which may reduce waist circumference. However, it won’t help you lose belly fat and flatten your stomach on its own without other lifestyle changes.
- Hadi, A., Makan Pourmasoumi, Ameneh Najafgholizadeh, Clark and Esmaillzadeh, A. (2021). The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC Complementary Medicine and Therapies, [online] 21(1). doi:https://doi.org/10.1186/s12906-021-03351-w.
- CDC (2023). Losing Weight . [online] Centers for Disease Control and Prevention. Available at: https://www.cdc.gov/healthyweight/losing_weight/index.html.
- Hasan, F., Hamilton, K.R., Angadi, S.S. and Kranz, S. (2022). The Effects of Vinegar/Acetic Acid Intake on Appetite Measures and Energy Consumption: A Systematic Literature Review. Current Developments in Nutrition, [online] 6, pp.285–285. doi:https://doi.org/10.1093/cdn/nzac053.026.
- Chen, G., Fang, Z., Lin, B., Yang, Y., Fang, X.-C., Verma, K.K. and Yang, L. (2023). Vinegar: A potential source of healthy and functional food with special reference to sugarcane vinegar. Frontiers in Nutrition, [online] 10. doi:https://doi.org/10.3389/fnut.2023.1145862.
- Cobb, K.M., Chavez, D.A., Kenyon, J.D., Hutelin, Z. and Webster, M.J. (2021). Acetic Acid Supplementation: Effect on Resting and Exercise Energy Expenditure and Substrate Utilization. International journal of exercise science, [online] 14(2), pp.222–229. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8136602/.
- Ling Chun Kong, Pierre-Henri Wuillemin, Jean‐Philippe Bastard, Nataliya Sokolovska, Gougis, S., Fellahi, S., Froogh Darakhshan, Bonnefont‐Rousselot, D., Bittar, R., Joël Doré, Zucker, J.-D., Clément, K. and Rizkalla, S.W. (2013). Insulin resistance and inflammation predict kinetic body weight changes in response to dietary weight loss and maintenance in overweight and obese subjects by using a Bayesian network approach. The American Journal of Clinical Nutrition, [online] 98(6), pp.1385–1394. doi:https://doi.org/10.3945/ajcn.113.058099.
- Freeman, A.M., Acevedo, L.A. and Pennings, N. (2023). Insulin Resistance. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK507839/.
- Rana, A., Mansoor, K., Assad, S., Mahmoud Abouzid, Ogu, I. and Bandak, G. (2020). Severe Metabolic Acidosis: A Case of Triple Hit with Ketogenic Diet, Vinegar, and Metformin in an Obese Patient. Case reports in nephrology, [online] 2020, pp.1–4. doi:https://doi.org/10.1155/2020/8861978.
- Tsutomu Satō, Fukuzawa, Y., Kawakami, S., Suzuki, M., Tanaka, Y., Hayato Terayama and Kou Sakabe (2021). The Onset of Dental Erosion Caused by Food and Drinks and the Preventive Effect of Alkaline Ionized Water. Nutrients, [online] 13(10), pp.3440–3440. doi:https://doi.org/10.3390/nu13103440.
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