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Ways Drinking Apple Cider Vinegar Can Help You Lose Weight, Say Dietitians

When paired with a healthy diet, this tangy vinegar can support weight loss.
FACT CHECKED BY Olivia Tarantino

Apple cider vinegar is more than just a trendy component to a healthy drink or salad dressing. The vinegar, which is made from fermented apple juice and has been around for thousands of years, can also help you lose weight. In fact, apple cider vinegar can help you shed a few extra pounds in more ways than one.

"Apple cider vinegar may give you several weight-loss advantages. Research shows that it can increase fat burning, which is a dream come true for any weight loss hopeful," says The Nutrition TwinsTammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, registered dietitians, and members of the Eat This, Not That! Medical Expert Board. "Some research has also shown that having apple cider vinegar on a daily basis can reduce belly fat."

The duo adds: "Apple cider vinegar also seems to interfere with the body's digestion of carbohydrates and starch. This means fewer calories get absorbed, which is very helpful when it comes to weight loss."

Keep reading for four additional ways (based on expert info from registered dietitians) apple cider vinegar can assist you in your weight loss efforts. And for more on how to eat healthy, don't miss Ways Drinking Lemon Water Helps You Lose Weight, According to Science.

Apple cider vinegar can increase nutrient absorption.


"We always recommend choosing apple cider vinegar with the 'mother', which most people recognize as the Bragg brand. It's been fermented, which means it contains enzymes and helps you to produce gastric juices that help to boost absorption of nutrients that tend to lessen with age," explain The Nutrition Twins.

"Increased nutrient absorption means the body works more efficiently, including when it comes to having a speedy metabolism," the pair adds. "Increased nutrient absorption may possibly fight cravings caused by nutrient deficiencies, as well, helping to prevent overeating associated with weight gain."

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Apple cider vinegar can aid gastrointestinal problems.

apple cider vinegar

"Apple cider vinegar may help repair or correct many gastrointestinal issues because of the antimicrobial, antiviral, antifungal, and pre and probiotic characteristics it exhibits," says Trista Best, MPH, RD, LD, and a registered dietitian at Balance One Supplements. "Each of these characteristics works together to improve and protect the gut's health, which can result in effective weight loss efforts and more."

Best adds: "When the gut isn't working as efficiently as it should it can slow the body's ability to digest and absorb nutrients, which can result in a slower metabolism and stalled weight loss. In the same way, when the gut is working at an efficient rate the body can burn calories at a higher pace and increase your weight loss efforts."

Apple cider vinegar can curb your appetite.

apple cider vinegar tea

"Apple cider vinegar also has been shown to suppress appetite. We often have our clients drink a tablespoon of apple cider vinegar in a glass of water before their meals or we suggest ways to add it to their meals to boost nutrient absorption and take an edge off hunger," The Nutrition Twins point out. "Our clients also report fewer cravings when they start adding apple cider vinegar."

READ MORE: These Are the Expert-Approved Appetite Suppressants That Actually Work

Apple cider vinegar can keep your blood sugar in check.

apple cider vinegar

Major fluctuations in blood sugar can cause weight gain, so keeping your blood sugar stable is crucial if you're looking to lose weight. "Apple cider vinegar has been proven to manage blood sugar. It works similarly to the diabetes drug Metformin and it helps so much that if you take diabetes medication, you have to talk to your doctor before taking apple cider vinegar," The Nutrition Twins note.

"Fewer blood sugar swings means fewer cravings and fewer sugar binges as well as fewer energy crashes, which means you'll have more energy to be more active and burn more calories."

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