Is Apple Cider Vinegar Good For Weight Loss?

17 Jul Is Apple Cider Vinegar Good For Weight Loss?

Posted at 17:58h in Weight Loss by

Apple cider vinegar (ACV) has grown in popularity as a remedy for various health issues. But can it actually help you lose weight? Here we’ll take a detailed look at whether apple cider vinegar can promote fat loss, including findings from a new study.

WHAT IS APPLE CIDER VINEGAR?

Apple cider vinegar is a type of vinegar made from fermented apple juice. It contains acetic acid, which is associated with its claimed health benefits. The health benefits of ACV are reported to include weight loss, blood sugar regulation and heart and gut health. Whilst ACV is certainly no cure-all, some studies have shown positive benefits. 

CAN APPLE CIDER VINEGAR HELP YOU LOSE WEIGHT?

Yes, studies show that acetic acid, which is found in apple cider vinegar, can be effective in supporting weight loss. 

The latest study, published in the BMJ in March 2024 found that after three months, participants consuming apple cider vinegar experienced significant reductions in body weight and BMI, with an average weight loss of 6–8kg and a BMI decrease of 2.7–3 points, varying by dosage. The authors of the study concluded: “our findings showed that daily consumption of the three doses of ACV for a duration of between 4 and 12 weeks is associated with significant reductions in anthropometric variables (weight, body mass index, waist/hip circumferences and body fat ratio), blood glucose, triglyceride and cholesterol levels.”

The findings could influence evidence-based recommendations for using ACV as a dietary intervention for obesity. The researchers proposed that “ACV could be a promising anti-obesity supplement that does not produce any side effects“. Given the side effects of the increasingly popular weight loss injections, an effective intervention, free from side effects, would be welcomed by many. Further research to explore underlying mechanisms and identify exactly how ACV supports fat loss would be valuable.

HOW DOES APPLE CIDER VINEGAR HELP WITH WEIGHT LOSS?

Apple cider vinegar is believed to aid in weight loss via several mechanisms. It is thought to aid weight loss by promoting feelings of fullness, potentially reducing calorie intake. It is also believed to slow stomach emptying, and stabilise blood sugar levels, which can curb cravings and overeating. Some studies suggest it may boost metabolism and fat burning. However, effects are modest, and it’s not a magic solution.

HOW DO YOU TAKE APPLE CIDER VINEGAR FOR WEIGHT LOSS?

The recommended amount of apple cider vinegar for weight loss is 1–2 tablespoons (15-30 mL) per day, mixed with water. We recommend spreading out this dose throughout the day, consumed before meals. You can also combine it with olive oil and dress salads and vegetables with it. Be cautious about taking high amounts or allowing the vinegar to have prolonged contact with your teeth as it has the potential to erode tooth enamel.

WHAT’S THE BEST ACV SUPPLEMENT?

We recommend choosing a high-quality apple cider vinegar, ideally an organic product that contains the “mother” – a combination of yeast and bacteria formed during fermentation. Opt for the liquid form over capsules or gummies. You’ll likely get a higher dose in the purest form. Gummy supplements often contain sugar which is counterproductive if you’re looking to lose weight.

High quality ACV brands include: Willy’s ACV and Bragg’s.

WHEN SHOULD YOU TAKE IT?

It’s best to consume apple cider vinegar before meals to potentially help with blood sugar stabilisation, feelings of fullness and reduce overall calorie intake. However, the timing of intake can vary based on individual preferences and tolerance.

IS IT SAFE FOR EVERYONE?

While apple cider vinegar is generally safe for most people, there are some considerations to keep in mind. It can cause adverse effects such as throat irritation and digestive issues in some individuals. Additionally, those with specific medical conditions or taking certain medications should consult a healthcare professional before using apple cider vinegar regularly, so speaking to your GP or a qualified nutritionist before making serious changes to your diet is recommended.

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We are a team of qualified nutritionists who specialise in weight loss. If you’re ready to overcome your weight challenges, achieve your goal weight and maintain it long term, we can help. You can use this link to book in for a complimentary call. This is an opportunity to talk through your challenges with a member of our team and decide together whether one of our Intelligent Weight Loss programmes is right for you. Or contact us to request a copy of our brochure and we will get back to you soon.

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LINDA ROBINSON

Linda is our Practice Coordinator, helping to keep the clinic running smoothly.

 

Originally from Texas, Linda completed her MBA at SDA Bocconi in Milan. Linda has worked as a Strategy Consultant across multiple industries globally in cities including Kyoto, Paris, Chicago and San Francisco. She developed an interest in nutrition whilst volunteering for an organisation that provides cooking and nutrition education to children and families.

Linda is now settled in London with her husband, two children, and her very bouncy, sociable dog.

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Sarah has worked with hundreds of clients over the past decade to help them live in a healthy body that they feel confident in.


Sarah spent a large part of her teens and 20’s as a professional dancer battling with orthorexia and an unhealthy relationship with food and her body. This created a desire to understand the human body more so she could finally cut through the confusion and end the cycle of yoyo dieting. This fuelled her passion to help other women do the same.

 

Sarah specialises in supporting women who are struggling to lose weight due to underlying health issues. She’s helped many women manage their weight during and after the menopause, as well as clients with thyroid disease and immune system dysfunction. Sarah loves food and sharing healthy recipes with her clients. Her aim is to ensure that clients don’t feel deprived and instead, achieve their weight loss and health goals in a positive and sustainable way.

 

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Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.

 

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Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.

 

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NIKKI ANDRIANI

Nikki is our Practice Manager, managing our team and heading up the day-to-day running of our clinic.

 

Coming from a background in town planning, Nikki is involved in the strategic development of our practice, continually ensuring we are delivering the very best service to our clients.


A Florida girl, Nikki relocated to the UK in 2014 where she lives with her husband, two children, and her rescue dog Skyy.

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Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.

 

Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.

 

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Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.

 

Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.

 

Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!

 

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Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.

 

After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.

 

Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 

 

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