Does Apple Cider Vinegar Affect Weight Loss?

Apple cider vinegar is one of the foods that we may use not only as an ingredient to prepare food but also as a stimulant of natural medicine that may help us strengthen our health. In this regard, we talk about apple vinegar in relation to losing weight which it supports very promisingly, according to the latest studies. However, few people know that we can use not only for internal application but for external application as well, as skincare. In today's article, we will have a look at the effects of apple vinegar on the human body and at the possibilities of its culinary use. We have also prepared a set of instructions on how to make your own apple cider vinegar.

Apple cider vinegar is considered the healthiest of vinegars we usually find in our households, ranging from the classic distilled vinegar to wine vinegar. If the apple cider vinegar is high quality, it is made from whole apples. That is why you should read the labels carefully; the cheaper variations usually use apple skins and cores, thus reducing the biological value of the product. The vinegar is made from fermented apples and contains many beneficial substances, mainly vitamins and minerals. Apple cider vinegar is generally attributed with effects such as strengthened digestion, improved metabolism and more successful discharge of undesirable substances from the body. These effects make the apple cider vinegar an indispensable part of alternative medicine.

What Is in Apple Cider Vinegar?

Naturally, the secrets of the apple cider vinegar lie in its unique composition. It contains even nutrients that are very difficult to obtain elsewhere. The following chart offers a list of the most important nutrients:

  • apple pectin (fiber)
  • sodium
  • potassium
  • iron
  • fluorine
  • malic acid
  • phosphorus
  • calcium
  • magnesium
  • vitamins B1, B2, B6
  • chlorine
  • vitamin C
  • silicon
  • niacin
  • sulphur
  • biotin

The complex of these substances contributes to occurrence of beneficial effects recorded in the apple cider vinegar. Let's have a closer look at them.

Apple Cider Vinegar - Effects

One of the most important ingredients of this vinegar is pectin. It can help prevent known civilization diseases (e.g. diabetes or high cholesterol) or help with their treatment.. It slows down glucose absorption and reduces the cholesterol level. Pectin is used as a source of dietary fiber which grants it the power to improve digestion and make the weight-loss process more efficient.

Pectin makes the body feel full and supports burning of calories even at times when the body is not under any physical strain. That makes it one of the agents that support metabolism acceleration. As far as malic acid is concerned, it is able to solve calcium sediments on the body and balance out pH. Furthermore, vitamins contained in apple cider vinegar contribute to better quality of our hair, nails and skin. Calcium adds strength to bones and teeth, potassium helps blood vessel regeneration. Apple cider vinegar is considered an antioxidant because it helps the body discharge dangerous toxins and mitigates the influence of free radicals. These qualities make apple cider vinegar versatile. It also represents natural support for the immune system and a supplementary treatment possibility for many ailments.

As it has been said in the introduction, you may also use diluted apple cider vinegar directly on the skin. It helps treat acne and other skin conditions and generally nourishes the skin. To this end, you may also add it to your bath water or apply it in the form of poultices. Apple cider vinegar can be diluted with water, which makes it potable, or you can even gargle it. It is also sold in the form of capsules; either pure or in combination with other minerals or vitamins. 

Apple Cider Vinegar May Alleviate Many Health Problems

The aforementioned information shows that apple cider vinegar helps treat many various ailments. There is a wide range of such ailments and indispositions. Let's have a look at a short list of ailments apple cider vinegar can help you with.

  • chronic headache
  • vascular problems
  • circulation problems
  • intestinal problems
  • fatigue
  • infectious diseases of the urinary tract
  • sore throat
  • joint ache and rheumatism
  • menstrual cramps
  • varicose veins
  • inflammatory skin diseases
  • haemorrhoids
  • diabetes
  • high blood pressure 


Some studies even focused on the influence of the apple cider vinegar on prevention of carcinogenic cells production. The results vary greatly. In some cases, success was recorded in the form of slowing down the growth of these harmful cells. In any case, the apple cider vinegar appears to be a very good alternative helper in healthcare as well as in beauty.

Tip: Apple cider vinegar for shinier hair

Do you have weakened hair and suffer from split ends? Then a few moments with a diluted apple cider vinegar may be of significant help. The water to vinegar ratio should be 3:1 (3 portions water and 1 portion vinegar). If you rinse your hair after washing with this solution, you may record shinier hair and eventually also improved hair thickness and flexibility.

Apple Cider Vinegar and Weight Loss

Even though apple cider vinegar is beneficial in the universal sense, it is often only its relation to weight loss that gets the attention. Although it sometimes manages to help, some question its direct influence. Apple cider vinegar and weight loss is therefore a hot topic. Due to the high amount of pectin (i.e. dietary fiber), apple cider vinegar ingested with a meal induces the feeling of fullness earlier, thus reducing portions the given person is to eat. Moreover, apple cider vinegar accelerates metabolism and digestion. By enjoying apple cider vinegar on regular basis, you may achieve faster fat burning. However, do not forget that even when you use apple cider vinegar to lose weight you must also remember to eat healthy foods and get a lot of movement. Losing weight never works without healthy foods and movement.

  • Apple Cider Vinegar and Weight Loss - How to Get about It?

If you would like to try out these much-discussed effects of apple cider vinegar on weight loss, there are 2 dosage options:

  • Either you can drink a beverage of water (even lukewarm, 250 ml) and 1 tablespoon of apple cider vinegar every morning on an empty stomach. You may have your breakfast 30 minutes after that.
  • Or you may enjoy apple cider vinegarseveral times a day. In such case, you always mix 1 teaspoon of apple cider vinegar in a glass of water (250 ml). Drink it always between two meals. You may repeat this procedure 2x to 3x a day.

Apple Cider Vinegar in Our Kitchen

Vinegars usually serve for seasoning. They are most frequently used when making salad dressings, marinades and to make tastes or smells stand out in vegetable dishes. It is often used even in spicy sauces designed mainly to accompany roasted fish.












Tip: Honey Dressing with Apple Cider Vinegar


  • 10 tsp water
  • 5 to 6 tsp apple cider vinegar
  • 1 to 2 tsp honey
  • 1 tsp olive oil


Preparation: Mix all the ingredients together, add salt and pepper to your taste. This dressing will season any salad. Best used with tomato or bell pepper salad. Make sure your vegetables are always fresh.

How to Make Your Own Apple Cider Vinegar?

You can get apple cider vinegar in a store with all the comfort. Lately, many people have become fans of the bio type which is thicker, darker and murkier than the common type. Unlike the filtered pure version, it allegedly contains more substances beneficial for our health. However, if you prefer to make your own, we have some tips for you. There are many variations to the recipe and we bring you the following one to make an example:

  • Apple Cider Vinegar - Production


  • 1 kg fresh apples
  • cold water as necessary


Preparation: Thoroughly wash the apples and remove the stalks and the cores. Then grate them roughly, including the skin. Prepare a jar, preferably a 5-litre jar (or several smaller ones) and put the grated apples in it. Then add cold water. Fill the jars up to a 5 cm level under the edge of the jar. The apples must be submerged. Cover the jar with a plate or a pot lid and let it rest, preferably close to a heat source in the room (not directly by it). Mix the blend inside 3x a day. After 8 to 10 days, the fermentation process should be over and we can strain the apples in order to separate the juice from solid particles. Put the juice in a jar, cover it and leave it rest for 3 weeks in a cool dark place. Towards the end, the juice colour should turn yellow-brown. After the 3 weeks, it is necessary to strain the juice through clean gauze. We can subsequently put it into smaller jars, close them and store them in a cool place, preferably in a pantry or in a fridge. Maximum storage time is 1 year.


Who Should Avoid Apple Cider Vinegar?

Apple cider vinegar has no direct side effects. If you choose to ingest it regularly, you may experience mild intestinal troubles during the first days or weeks; more specifically speaking, the stool comes more often and has a different consistence. However, that is only a sign of adjusting digestion process. You may also experience sour smell of your urine or sweat. If you are not sure whether apple cider vinegar can be harmful to you, consult your intentions with your general practitioner.

In general, there are opinions that apple cider vinegar is not recommended for people with stomach ulcers. Apple cider vinegar is of no harm to pregnant or breastfeeding women but it is not recommended for them for the purpose of weight loss. If you use any medicine, do not take with the apple cider vinegar drink and do not take it directly before or after drinking such a beverage. Acid environment might change the medicine functioning. Try not to overdose. Three (3) teaspoons a day is a generous amount. Overdosing may cause skin or digestion complications, similarly as with overdosing common vinegar.

You may use apple cider vinegar within a spring cleanse and to detoxify your body which is tired and suffering from lack of nutrients and vitamins after the winter. Do not forget to use it only in a diluted form; drinking its concentrated form may damage the tooth enamel as it could get corroded with acetic acid. Apple cider vinegar may help in many cases; however, if you suffer from specific health complications, it cannot substitute classic treatment. Take it as an interesting helper and you will surely become aware of its beneficial effects.

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