Have You Tried Apple Cider Vinegar For Weight Loss?

Apple cider vinegar (ACV) has been in the weight loss spotlight for a while now. Some people swear by it, say it helped them lose belly fat, control cravings, and even feel more energetic. But at the same time, there are others who call it overrated and say it does nothing at all.

If you’ve ever tried ACV for weight loss or you are planning to include it in your weight loss plan, then this blog is for you.

We will discuss whether ACV really helps you lose weight. If yes, then how can you use it the right way (if you choose to try it)? And if not, why is everyone still talking about it?

What Is Apple Cider Vinegar?

ACV is fermented juice made from crushed apples. To do this, juice is extracted from fresh apples into which sugar or another carbohydrate and natural yeast are added and then left for a few weeks to allow the mixture to ferment. The sugar in the apple juice gets converted into alcohol. In the second step, bacteria (called Acetobacter) are added to the fermented mixture, which converts the alcohol into acetic acid. That’s the sharp, sour-tangy part that gives vinegar its strong taste and smell.

The fermentation process creates a compound in the vinegar called acetic acid, which is well known for its antibacterial and antifungal properties. Now, this acetic acid isn’t just for flavour. It’s the part researchers believe might help with things like blood sugar balance, digestion, and fat metabolism. In other words, this acid might actually influence how your body breaks down food and stores fat.

You’ve probably seen two types of ACV in stores, clear and cloudy. The cloudy one is the raw, unfiltered version. It contains something called “the mother,” which looks like floating bits in the bottle. But don’t worry, it’s not spoiled. That’s where most of the good bacteria, enzymes, and probiotics live. It is believed that this version offers more health benefits because it’s less processed. Krishna’s Ayurveda Apple Cider Vinegar also comes with the mother.

So no, it’s not just some fad concoction in a bottle. This fermented drink has been touted as a health tonic in Ayurveda for hundreds of years. Used in ancient times to manage blood sugar levels, for the treatment of coughs, soothing sore throats and acid reflux, it is now being explored as a weight loss aid.

Can Apple Cider Vinegar Really Help in Weight Loss?

Let’s come straight to the point…If you want to lose weight, the only method that truly works is eating fewer calories than you use. That means being in a calorie deficit and moving your body regularly to burn off the extra. Now, when it comes to ACV helping with weight loss, the truth is, the data on this is admittedly mixed.

So, drinking ACV is not going to melt your belly overnight. But it might help, in small ways, if you’re already trying to eat better and move your body.

Also Read : 6 Ways To Use Apple Cider Vinegar To Lose Belly Fat

It plays a role in appetite control

A small human study found that people taking ACV  experienced increased feelings of fullness. They felt less hungry for about 2 hours after eating. In other words, it helped suppress their appetite. Interestingly, they also ended up snacking less over the next 3 to 24 hours, so even those random cravings or “just-like-that” munching went down.

In simple words, if you take ACV with your meals, it might help you feel full faster and avoid unnecessary snacking or overeating. So, you naturally eat less, without forcing yourself and end up consuming fewer calories throughout the day, which helps with weight loss.

It might curb blood sugar spikes

Another useful benefit of ACV is that it may help keep your blood sugar levels more stable. When you eat something sugary or high in carbs, your body experiences a sudden spike in blood sugar, followed by a crash. And it’s usually after that crash when those 4 PM sugar cravings hit, and you find yourself reaching for chips, biscuits, or any kind of junk food.

Now, studies suggest that if you take 1–2 teaspoons of ACV before or with a meal, it might help reduce that sharp sugar spike. A 2013 study published in the Journal of Functional Foods showed that ACV can slow down the rise in blood sugar. And another study from 2010 found that taking ACV with food may help prevent that post-meal sugar crash and keep levels more stable.

Experts believe that some compounds in ACV interfere with starch digestion, which slows down how quickly glucose is absorbed into your bloodstream.

This small change can make a big difference in controlling cravings and portions. When your blood sugar stays steady, you don’t feel hungry as often, and you naturally avoid eating extra calories, which can support long-term weight loss.

It supports digestion

People don’t just talk about ACV for weight loss; many also use it to support digestion. In fact, in Ayurveda, it has been a common remedy for ages.

The first reason, ACV works somewhat like a natural probiotic. If you use the raw, unfiltered version (the one “with the mother”), it contains gut-friendly bacteria that support your digestive system. These good bacteria help improve gut health, reduce bloating, and make your bathroom visits smoother, too.

Some people believe that ACV also helps with acid reflux, but honestly, the scientific evidence here is pretty weak. It doesn’t work for everyone. So in those cases, it’s better to check with your doctor instead of trying it on your own.

That said, if ACV suits your body, it may aid in the maintenance of a healthy digestive tract. While better digestion doesn’t directly lead to weight loss, it does help your body absorb nutrients more efficiently, lowers bloating, and helps you feel lighter and more energetic overall.

And when you understand your body’s signals better, you naturally make healthier choices, which may benefit in weight loss.

Also Read: 8 Ways To Use Apple Cider Vinegar For Dandruff

If You’re Taking Apple Cider Vinegar for Weight Loss, Here’s How and How Much You Should Take

First, understand this: ACV is not a “the more you take, the more you benefit” kind of thing. Its proper use should be gentle; otherwise, it can harm your stomach or teeth.

Most studies on ACV have used about 1 to 2 tablespoons (roughly 15–30 ml) per day. But you should never take it as a direct shot. Always mix it with water. Mix it in a glass of water and ideally drink it 20–30 minutes before meals.

Some safety precautions:

• Never take it on an empty stomach, especially if you have issues like acidity or reflux.
• Use a straw or rinse your mouth after drinking, because the vinegar’s acid can damage your tooth enamel.
• Never drink ACV neat or undiluted. It can directly irritate your stomach lining.
• If you’re on any medications, especially diabetes meds or diuretics, consult your doctor first. ACV can interfere with how some medicines work.

ACV For Weight Loss: Yay or Nay?

This fermented drink is not a weight loss magic bullet, but it may help you along the path. If you already maintain a healthy diet and exercise routine, ACV might be a useful aid.

So, try it mindfully and observe how your body feels. And if it suits you, great. If it doesn’t? No stress, there are plenty of other smart ways to lose weight.