Can Apple Cider Vinegar Help You Lose Weight?

• Lowers blood sugar and insulin: When consumed with a high-carb meal, apple cider vinegar has been shown to significantly lower blood sugar and insulin levels after eating.
• Improves insulin sensitivity: One study in people with insulin resistance or type 2 diabetes found that adding vinegar at a high-carb meal improved insulin sensitivity by 34%.
• Lowers fasting blood sugar: In a study in people with type 2 diabetes, those who took apple cider vinegar with a high-protein evening snack had twice the decrease in fasting blood sugar as those who didn’t.
• Improves PCOS symptoms: In a small study of women with polycystic ovary syndrome (PCOS) who took vinegar for 90–110 days, 57% resumed ovulation, likely due to improved insulin sensitivity.
• Decreases cholesterol levels: Studies in diabetic and normal rats and mice found that apple cider vinegar increased “good” HDL cholesterol. It also reduced “bad” LDL cholesterol and triglycerides.
• Lowers blood pressure: Animal studies suggest that vinegar may decrease blood pressure by inhibiting the enzyme responsible for constricting blood vessels.
• Kills harmful bacteria and viruses: Vinegar fights bacteria that can cause food poisoning, including E. coli. In one study, vinegar reduced numbers of certain bacteria by 90% and some viruses by 95%

How to Add It to Your Diet

An easy method is to use it with olive oil as a salad dressing. It proves particularly tasty with leafy greens, cucumbers and tomatoes.

It can also be used for pickling vegetables, or you can simply mix it into water and drink it.

The amount of apple cider vinegar used for weight loss is 1–2 tablespoons (15-30 ml) per day, mixed with water.

It is best to spread this out into 2–3 doses throughout the day, and it may be best to drink it before meals.