apple cider vinegar for weight loss

What is Apple cider vinegar? (ACV)

Apple cider vinegar is prepared by crushing apples and squeezing the liquid from it. Yeast and bacteria are added to the liquid to enable fermentation. The sugar in the liquid transforms into alcohol. The acetic acid forming bacteria, called actobacter, converts the alcohol into vinegar. ACV tastes sour due to acetic acid and malic acid present in it.

Generally, ACV, both in filtered and unfiltered form is readily picked up from the market without making it at home.

Nutrition information

100 gm. of ACV provides 22 calories of energy, 73 mg potassium, 5 mg Sodium, Iron 1% of RDA, and Magnesium 1% of RDA. ACV contains pectin, vitamins B,1,2 and 6, biotin, pantothenic acid, niacin, folic acid and vitamin C, and small amounts of calcium and phosphorous.

How to consume ACV?

ACV is preferable in its unprocessed and unfiltered form because of the main ingredient amino acid based cob web like substance known as “mother” vinegar settles down in the liquid. The ‘mother’ vinegar is most beneficial to health. It is the “mother” in ACV which contains lot of enzymes, minerals and pectin that are beneficial to health.

benefits of apple cider vinegar

Branded varieties of both filtered and unfiltered ACV are available in the market. The unfiltered vinegar bottle must be shaken well before use to reap the benefit of the mother vinegar.

ACV is mostly used for its flavor by adding it to various cooked food items. But it has many health benefits, if consumed alone with water or with any other juice or honey. Among its other health benefits ACV is useful in reduction of body weight.

Acetic acid is the main constituent of ACV. It has the potential to keep the full stomach feeling for a longer time due to which consumption of further food is delayed which in turn facilitates lesser calorie intake and consequent weight loss.

How does ACV burn fat?

ACV is a stimulant of the metabolic function of the body and burns fat consumed faster, preventing accumulation of excess fat in the body which is essential to reduce weight. ACV enhances digestion by stimulating metabolism due to which toxins in the body are flushed out. Flushing out of toxins makes absorption of vitamins and minerals quick and prevent weight gain.

Moreover when ACV is consumed before meals, it releases the glucose slowly from the food into the blood stream and helps slow digestion and cause weight loss.  Such slow digestion defers further craving for food intake as ACV acts as appetite suppressor.

ACV contains lots of vitamins and mineral, potash, pectin, amino acids and other nutrients which not only improves the metabolism but also retains the vital nutrients and help reduction of weight.

Beta carotene present in Apple Cider Vinegar breaks down the fat in the body and removes unwanted and excess fat by detoxification.

How long should you consume ACV for weight loss?

Consumption of ACV for a regular period of at least three months can decrease the weight of the body besides dissolving the accumulated fat in the body thereby reducing the circumference of the waist and triglycerides and eventually weight reduction.

ACV dosage for weight loss

ACV consumption must be started in small quantities in the initial stage and increased further to make it more compatible with your digestive system. To begin with, just add one teaspoon of ACV to a cup of water and consume once a day. After some time, say about a week, increase ACV to two teaspoons. Frequency of consumption can be thrice a day.

When to consume?

Cider and apple
© Julia.kharlamova | Dreamstime Stock Photos & Stock Free Images

It is better to consume the diluted ACV about an hour before meals or early in the morning in empty stomach.  Due to acetic acid present in it, ACV should be diluted and then consumed. Undiluted ACV can harm the teeth, throat and the lining of the stomach.

Adding a bit of honey or sugar can be tasteful but is not necessary as in a weight loss program even small amount of additional sugar consumption is definitely not good.

What ACV type should be used in weight loss?

Always use raw unfiltered apple cider vinegar to derive full benefits for weight loss. This is true even though purified form is used for culinary purposes.

Apple cider vinegar should not be consumed with milk as it will immediately convert the milk into curd defeating the purpose.


Consumption of ACV is not a quick fix solution for weight loss. You should consume ACV regularly for a long duration to obtain the benefit. Also consumption of ACV very frequently will not help but cause side effects due to high acidic content.

Note: You can make ACV at home, as homemade ACV is more beneficial than the one from the market.

Ramya Srinivasan, PDGBA, earned her Master’s degree in Business. As a result of her passion in native medicine, she got her Diploma in Traditional Siddha Medicine from Bharat Sevak Samaj registered under the Indian Planning Commission. She is certified by Stanford University School of Medicine in Introduction to Food and Health.