A popular home remedy, apple cider vinegar or ACV, has many potential health benefits, from protecting against harmful bacteria[1] to reducing dental plaque and gingivitis.[2] Drinking apple cider vinegar may even support weight loss as part of a healthy diet.
Weight loss is a complex subject, and there is no one-size-fits-all solution. Individual results vary with any diet, but some research shows that taking apple cider vinegar before meals may increase feelings of satiety,[3] helping you consume fewer calories throughout the day.
If you’re wondering how to use apple cider vinegar to reduce belly fat, this guide is a good place to start. Here, you’ll learn the basics about apple cider vinegar, including its health benefits, potential side effects, and how to use it for weight loss.
4 Ways To Use Apple Cider Vinegar To Lose Belly Fat
- Drink it alone by mouth or mixed with water before meals.
- Mix it with olive oil for use as a salad dressing.
- Use it to pickle vegetables and eat them daily.
- Mix it with lemon juice, herbs, and spices for daily consumption.
Common Ways To Use Apple Cider Vinegar To Lose Belly Fat
Used for thousands of years in cooking and herbal remedies, some research supports the use of ACV for weight loss. Several short-term studies have shown that the acetic acid in vinegar suppresses appetite,[3] though more research is needed to determine any potential long-term beneficial effects. Supplemental intake of vinegar may also have a beneficial impact on digestion,[4] immune health,[5] and blood sugar levels.[6]
The most common method to lose weight using ACV is drinking or incorporating it into meals. However, there are no standard dosing recommendations, and individual reactions may vary. It’s wise to consult your physician before consuming apple cider vinegar for weight loss.
Here are a few options for incorporating apple cider vinegar into your diet to lose weight:
- Drink it alone by mouth or mixed with water before meals.
- Mix it with olive oil for use as a salad dressing.
- Use it to pickle vegetables and eat them daily.
- Mix it with lemon juice, herbs, and spices for daily consumption.
If you’re going to drink apple cider vinegar, it’s important to dilute it properly. High doses of undiluted ACV can potentially erode tooth enamel,[7] so it’s wise to start with a small dose to see how your body responds.
What Is Apple Cider Vinegar?
Also known as cider vinegar, apple cider vinegar is a type of vinegar made by fermenting apple juice. It’s frequently used in salad dressings, marinades, and pickled foods but has also been used in homemade cleaning products, natural detox recipes, and other home remedies.
The process to make apple cider[8] vinegar begins with washing, crushing, and pressing fresh apples. The juice is separated into a tank where the process of alcoholic fermentation starts. Acetic acid bacteria are then added to the solution, which triggers the conversion of ethanol in the mixture to acetic acid. The result is apple cider vinegar.
Does Apple Cider Vinegar Actually Help In Losing Belly Fat?
The answer is “maybe”.
By improving insulin sensitivity and providing short-term appetite suppression, apple cider vinegar has the potential to help you lose belly fat. It’s important to remember, however, that you cannot target fat loss in one particular area of the body. In order to shed belly fat, you need to reduce your total body fat percentage. There is no long-term, high-quality evidence to support the weight loss benefits of apple cider vinegar.
Apple Cider Vinegar Health Benefits
Like other types of vinegar, apple cider vinegar is rich in beneficial plant compounds like polyphenols and antioxidants. These components provide a wide range of benefits.
Kills Harmful Bacteria
Vinegars like ACV are commonly used in homemade cleaning products and are valued for their natural antibiotic properties. Studies show that apple cider vinegar, in particular, is effective against bacteria,[1] including Escherichia coli and Staphylococcus aureus. It also offers antifungal activity against Candida albicans.
Improves Insulin Sensitivity
Individuals with type 2 diabetes[9] struggle to regulate their blood sugar levels due to insulin resistance or an inability to produce insulin. Following a low glycemic diet is beneficial for controlling blood sugar, but some research suggests that taking ACV after meals[10] may help improve insulin function.
Improves Skin Conditions
Many ACV remedies involve drinking vinegar, but its antibiotic and antifungal properties have topical benefits as well. Vinegar has been shown to improve skin barrier function[11] and skin surface pH in chronic skin conditions like atopic dermatitis or eczema. It may also kill certain strains of bacteria linked to acne[12] development, but there is a need for continued research.
May Improve Digestion
Consuming fermented foods[13] has been shown to support overall gut health and there is some evidence to suggest that increasing the acidity of the stomach improves protein digestion.[4] There are natural remedies made with ACV purported to improve digestion, but no significant scientific research supports this claim.
Supports Heart Health
Being overweight or obese significantly increases your cardiovascular risk factors[14] but some research suggests taking ACV might help. For example, a study involving obese rats fed a high-fat diet showed that a daily dosage of apple cider vinegar significantly improved numerous cardiovascular risk factors,[15] including serum total cholesterol levels and blood pressure.
Helps You Lose Weight
An effective weight loss strategy combines dietary and exercise factors, but adding ACV may help you lose weight. Reducing your calorie intake and performing a combination of cardiovascular and strength training exercises to burn calories helps you create the calorie deficit required to burn fat and lose weight.
Drinking ACV with food may help suppress your appetite[3] and keep you from eating unnecessary calories afterward. Some studies show that people who take ACV daily lose more weight[16] than those who don’t. More research is required, however, to evaluate the long-term effects of ACV to suppress appetite and reduce belly fat.
Is Apple Cider Vinegar Good For Your Health?
Generally speaking, some brands of apple cider vinegar[17] contain ingredients that are good for your health.
The science is unclear when it comes to the potential weight loss benefits of drinking ACV. Numerous short-term studies suggest those who drink ACV may lose more weight than those who don’t, potentially due to appetite suppression and improved insulin sensitivity. According to a systematic literature review conducted in 2020, however, insufficient evidence supports the benefits[18] of drinking apple cider vinegar for weight loss.
Possible Side Effects
When used in cooking, apple cider vinegar is generally regarded as safe. However, it’s wise to dilute it if you’re taking it by mouth. Diluting ACV reduces the risk of potential side effects like enamel erosion[7] and digestive upset due to the high acidity. It may also help relieve heartburn associated with taking ACV.
Consult your physician before using apple cider vinegar for weight loss if you have diabetes or other metabolic issues, especially if you’re already taking medication or other supplements. Regulating glucose levels[19] is important for people with diabetes, and taking ACV with medications may make it more difficult to do so.
Be mindful of combining apple cider vinegar with other high-acid foods. Many diets emphasize whole vegetables and fruits for weight loss, but some of these may increase your risk for reflux. Some of the most acidic fruits are citrus fruits, while low-sugar fruits like bananas and melons tend to be less acidic.
Recommended Dosage & Time To Use
Scientific research doesn’t provide a concrete answer as to whether ACV works for weight loss. If you’re going to try it, however, the studies mentioned above recommend a daily dosage of one tablespoon up to two tablespoons. Due to the risk of side effects, it may be best to start with a smaller dose and work your way up.
Several of the studies previously mentioned involved taking ACV after meals. If you’re trying to control blood sugar, it may be more beneficial to take it before eating a carbohydrate-heavy meal. Nonetheless, it’s best to discuss this with your doctor before starting an ACV regimen.
Summary
If you’re trying to reduce belly fat and lose weight, apple cider vinegar alone isn’t going to cut it. Weight loss is complex, and there are various other factors to consider.
A restricted calorie diet is recommended to lose weight and shed fat, but be sure to balance it with strength training exercises to maintain lean muscle mass. Whatever weight loss strategy you choose, be sure to consult your physician. Your doctor is the best person to help you determine how much weight you need to lose and how quickly you can do it safely.
Frequently Asked Questions
How long does apple cider vinegar take to reduce belly fat?
It varies. Apple cider vinegar alone isn’t enough to reduce belly fat. Your starting weight, body fat percentage, and rate of weight loss play a role in determining how long it takes to see results.
Does apple cider vinegar help flatten your stomach?
Maybe. Paired with a weight loss diet and regular strength training workouts, ACV may help you lose weight and flatten your stomach. Adding ACV without making any other changes is unlikely to have significant noticeable effects.
How much apple cider vinegar to burn belly fat?
No standard dosing recommendations exist, but studies suggest a daily dosage of 1-2 tablespoons of ACV.