• Amarildo Prendi

How to use apple cider vinegar to help you lose weight

The wellness trend of drinking apple cider vinegar — or fermented apple juice — has recently gained popularity due to claims it aids in weight loss, among many other benefits. While some small studies indicate apple cider vinegar may help with weight loss, more research is needed to determine its long-term effects and overall health benefits.

Here's what the research says about apple cider vinegar and weight loss, and what you need to know before trying it.

How to use apple cider vinegar for weight loss

When consumed in moderation, apple cider vinegar doesn't appear to pose any significant health risks, Novotny says. If you do decide to try apple cider vinegar for weight loss, here are some safe ways to consume it:

  • Dilute one tablespoon of vinegar in one cup of water. You could also add apple cider vinegar to a cup of warm tea with honey and lemon to improve taste.

  • Make a homemade salad dressing with apple cider vinegar, olive oil, dijon mustard, honey, and garlic.

  • Try apple cider vinegar pills, tablets, or gummies. You can find these over-the-counter in the vitamin section of most drug stores.

  • Limit consumption to one to two tablespoons a day to reduce potential side effects.

General advice: For weight loss, our nutritionist recommends consuming apple cider vinegar in the morning or right before a meal as there is some evidence it may help with satiety.

Since the research hasn't definitively proven apple cider vinegar helps with weight loss for all, there isn't good data to suggest how long you may need to take it to see results. The limited human studies suggest apple cider vinegar may help promote weight loss in obese people over a three-month period, but larger studies are needed in order to make recommendations.

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