Apple Cider Vinegar for Weight Loss: All You Need To Know

“Just drink apple cider vinegar in the morning and you’ll shed kilos!” 

We’re sure, you must have heard this sometime? Isn’t it? 

If you’ve ever Googled “how to lose weight fast”, chances are apple cider vinegar (ACV) popped up more than once.  

From Instagram reels to WhatsApp forwards, they claim it melts belly fat or kills your appetite. And a few believe it’s the shortcut to a flat tummy – no gym or diet changes needed.

But… is that really how it works? 

Let’s check what science really says about apple cider vinegar and weight loss.

What is Apple Cider Vinegar (ACV), Really?

The word “vinegar” comes from the French phrase vin aigre, meaning sour wine. The sourness comes from the acetic acid. 

Apple cider vinegar is made by fermenting crushed apples with yeast and then adding bacteria to convert the alcohol into acetic acid, the ingredient in vinegar that gives it that sour taste and potential health benefits.

You may have heard of the “mother” in ACV, it’s the cloudy stuff floating around in the bottle. It’s a mix of beneficial bacteria and yeast, considered a natural probiotic (though more research is needed).

Beyond that, ACV also has very small amounts of vitamins (like vitamin C and some B-vitamins), minerals (like potassium), and plant substances called polyphenols (these are natural antioxidants found in tea and dark chocolate).

Types of Apple Cider Vinegar (ACV)

Apple cider vinegar varies mainly based on its production process. Here are the common types:

• Unfiltered ACV: Contains the mother and appears cloudy. Rich in probiotics.
• Filtered ACV: Clear, free of the mother, and often more processed.
• Unpasteurised ACV: Raw and enzyme-rich, often with the mother intact.
• Organic ACV: Made from pesticide-free apples. Available in filtered or unfiltered forms.
• Flavoured ACV: May include honey or herbs. Tasty, but may come with added sugars.

Is apple cider vinegar good for weight loss?

So, let’s talk about the research. 

There’s one small study that directly links apple cider vinegar to weight loss, conducted on 39 people with overweight or obesity. Those who consumed 1–2 tablespoons (about 15–30 ml) of ACV daily for 12 weeks along with a low-calorie diet lost more weight and body fat compared to those who didn’t. 

Sounds impressive? Yes, but hold on.

These studies were small, short-term, and didn’t always control people’s diets very closely. Experts agree: We need more solid, long-term research before we can say ACV really helps with weight loss in a big way.

So, ACV might offer a tiny boost to your weight loss efforts, especially if you’re already eating well and moving more. But it’s not a magic solution, and it definitely won’t cancel out overeating or inactivity. Rather, consult with a nutritionist, who will tell you what food is good for you, your body type and your health condition. Try a 1-on-1 consultation with our in-house expert Nutritionist Coach and get a detailed analysis and plan on what you should do. It’s totally worth it. Promise 😀

Can Apple Cider Vinegar Suppress Appetite or Reduce Calories?

Some small studies show that acetic acid in ACV can make you feel full and may slow down the rate at which your stomach empties. This could mean people might feel less hungry and snack less for hours after consuming ACV.

But here’s the catch:

If you’re pairing ACV with parathas and gulab jamuns, thinking it’ll undo the damage, then sorry, that’s not how it works!

Potential Health Benefits Beyond Weight Loss

While the weight loss angle still needs some more research, ACV does show promise in some other areas:

1. May Help Regulate Blood Sugar

When you’re consuming high-carb meals, taking ACV before the meal can help lower post-meal blood sugar levels. Great for people with insulin resistance or prediabetes (but always consult a doctor first!).

2. May Improve Cholesterol Levels

Some studies indicate that ACV consumption leads to a significant decrease in serum total cholesterol and a trend towards significant reduction in triglyceride levels.

How to have Apple Cider Vinegar Safely for Weight Loss and other benefits? 

If you’re thinking of giving it a try, here’s how to do it right:

Always dilute it

Never drink ACV directly; it’s too acidic and can harm your throat or teeth. Mix 1–2 teaspoons (5–10 ml) in a big glass of water. Some people split it throughout the day, usually before meals.

Add it to your meals

Instead of drinking it, you can also drizzle ACV on salads, add it to mint chutney, raita, or use it while marinating paneer or veggies. This way, you get the benefits without risking tooth enamel or acid reflux.

Hot or cold water?

There’s no research to suggest one is better than the other. Warm water may feel more soothing, especially in winter, but room temperature or cold water works just as well. The main thing is to dilute the vinegar and not overdo it.

What’s the best time to drink ACV for weight loss?

There’s no specific time backed by science. Morning, before meals, or whenever you remember, just keep it consistent.

Which ACV should you buy?

Look for a food-grade, organic apple cider vinegar. Many brands sell raw, unfiltered ACV with the mother. This is often seen as “best quality” and may contain a bit of extra probiotics, but science shows the mother itself hasn’t been proven to add special benefits. Avoid ACV supplements (pills or gummies), they’re not well studied and could contain other additives. Stick to the liquid vinegar you buy at the store.

Any side effects from apple cider vinegar?

Yes, too much ACV can backfire!

• Tooth enamel erosion: Always dilute it, and rinse your mouth after drinking. Avoid brushing your teeth right after — the acid softens enamel.
• Throat irritation: Never sip it undiluted. ACV is acidic enough to cause burns in rare cases.
• Digestive issues: It might cause nausea, bloating or heartburn, especially on an empty stomach.
• Pregnancy or breastfeeding: There’s not enough research, so consult your doctor before any additions to your diet. 
• If this is the first time you are planning to use apple cider vinegar, make sure that you stop immediately if you notice any discomfort or health issues, and speak to your doctor to understand whether or not it is safe for you to consume it. You may also ask about the dosage from your doctor.

So, Is ACV a Weight Loss Miracle?

At the end of the day, there’s no one magic ingredient for weight loss, but there are plenty of small, sustainable steps that add up. 

If you enjoy the tangy taste of ACV and it fits into your daily rhythm, go for it safely. But remember, real results come from consistency in your meals, movement, and mindset.

Pair it with healthy eating, regular activity, and enough sleep, and you might just see results. But ACV alone won’t do the heavy lifting.

How We at Fitterfly Can Help You?

If you’re tired of fads and ready for real, lasting results, this is where Fitterfly steps in.

At Fitterfly, we help you go beyond “what to eat” and “what to avoid.” Our team of experts – nutritionists, fitness coaches, and psychologists, work with you to build habits that fit into your real life. No crash diets. No extremes. Just science-backed strategies, personal support, and tools that actually work.

Want to lose weight, improve your sugar levels, or manage blood pressure? We’ve helped 30,000+ people across India to do just that.

Call on 08068507599 and talk to our program expert now or take a 1-on-1 consultation with our Nutritionist Coach and see the major difference it brings to your lifestyle!