To use apple cider vinegar (ACV) for weight loss, follow these guidelines based on current research and expert recommendations:
How to Use Apple Cider Vinegar for Weight Loss
- Dosage: Consume 1 to 2 tablespoons (15-30 ml) of raw, unfiltered apple cider vinegar daily. This amount has been used in studies showing modest weight loss benefits
- Dilution: Always dilute ACV in at least 8 ounces (about 250 ml) of water before drinking to protect your teeth and stomach lining from acidity
- Timing: Drink the diluted ACV about 20-30 minutes before meals. This may help reduce appetite and improve blood sugar control, potentially leading to lower calorie intake
- Starting Slowly: If you are new to ACV, start with a smaller amount such as 1 teaspoon diluted in water to assess your tolerance and avoid digestive discomfort
- Incorporation into Diet: You can also add ACV to salad dressings, smoothies, or use it in cooking like making chutneys or pickles if you dislike drinking it straight
Example Recipe for ACV Weight Loss Drink
- 1-2 tablespoons raw, unfiltered apple cider vinegar
- 1 glass (8 oz) warm water
- Optional: squeeze of lemon juice, pinch of cinnamon or a teaspoon of honey for flavor and blood sugar support
Mix and sip slowly before meals
Important Notes
- ACV is not a miracle weight loss solution but can be a helpful addition to a calorie-controlled diet and regular exercise
- Excessive intake can cause side effects such as stomach irritation or tooth enamel erosion, so do not exceed recommended amounts
- Some studies show ACV may reduce body weight, body fat, waist circumference, and triglycerides in overweight or obese individuals, but more research is needed for conclusive evidence
In summary, to use apple cider vinegar for weight loss, dilute 1-2 tablespoons in water and drink before meals daily, while maintaining a healthy diet and lifestyle for best results
