Does Apple Cider Vinegar Help You Lose Weight? An RD’s Take & How to Make It

When you look up all the various ways to lose weight, apple cider vinegar shows up, but the question is, would shooting back some apple cider vinegar actually help you shed a few pounds? The use of apple cider vinegar for health purposes dates back to 400 B.C. in ancient Greece, where Hippocrates, known as the “father of medicine,” prescribed it (along with honey) for its inherent immune benefits to treat ailments such as coughs and colds.

In recent times apple cider vinegar has risen the ranks of pantry staples to become a popular natural elixir, due to its health benefits and purported ability to promote weight loss. There is some evidence that if weight loss is your goal, ACV may help. The all-natural compound is easy to keep on hand, considering that you can make your own at home.

If you’re sick of flip-flopping between diets to try to lose stubborn belly fat, adding apple cider vinegar to your routine may be just the thing you need to kick-start your weight loss journey. One of the main components in apple cider vinegar, acetic acid, has been linked t weight loss due to its role in fat burning.

An oft-cited 2009 study done in Japan on 155 obese patients over a 12 week period looked at how vinegar impacts body fat. The patients were divided into three groups, one that drank beverages containing 750 mg of vinegar, the next drank 1,500 mg, and the third consumed none (and were given placebo). The results found that the groups in both the low and high intake of vinegar lost weight, lowered their percentage of body fat, and reduced their waist circumferences, compared to those in the placebo group. Those subjects who were in the 1,500 mg vinegar group (the stronger stuff) had the most improvement in all areas, including lowering their BMI. These results had researchers concluding that the higher the acetic acid content the more it can help burn fat effectively.

In a 2018 study of 39 subjects on a calorie-restricted diet, (sustaining a deficit of 250 calories a day), those who drank 30 ml of apple cider vinegar a day lost more weight than those who were on the calorie-restricted diet alone. While this is a small study, the highlights are that those given ACV and dieted decreased their body weight and lowered their BMI, decreased hip circumference, and reduced their triglyceride concentration, while increasing their HDL or good cholesterol levels. The study also found that giving the subjects apple cider vinegar helped suppress appetite, making it easier to stay on the restricted calorie diet.

More recent studies, like one from 2021 published in the Journal of the Academy of Nutrition and Dietetics, have shown different outcomes. This systematic review of 16 studies found that there were no marked changes in weight, body fat percentage, or BMI with the consumption of 750 up to 3,600 mg of acetic acid a day.

More research needs to be conducted to determine if apple cider vinegar can actually help promote fat burning or weight loss over time. On the plus side, consuming apple cider vinegar has minimal adverse effects, if you wanted to test it out.

Although it’s up in the air on whether or not apple cider vinegar can actually assist with weight loss, there are other benefits it may bring to your health.

If you’re interested in creating your own batch of apple cider vinegar, it’s simple, though not a fast process, taking 2 to 4 weeks. The first step is to make apple cider with fresh, washed apples. When in the cider-making process, you can stop the fermentation to determine whether you get sweet or dry cider. To form vinegar, keep going past the dry stage.

The remaining process requires you to store the juice in a cool, dry place and allow it to ferment (use a wide container to expose it to as much oxygen as possible and cover it with a cheesecloth to not allow particles or bugs to land in it). After that, strain the vinegar through the cheesecloth and heat it to 170 degrees for at least 10 minutes. After that point, seal your finished product in bottles for use in recipes or as a tonic.

You can find a step-by-step process and the tools you need here, thanks to the University of Georgia and Ft. Valley State University.

Studies have shown the acid in apple cider vinegar appears to help burn fat, but more research needs to be done to confirm that. Fortunately, apple cider vinegar has been linked with other health benefits and has limited side effects so if you want to try it, go ahead.

Don’t feel like making your own apple cider vinegar at home? Check out this article for our favorite Apple Cider Vinegar Gummy and a list of other plant-based health-boosting products you should try today.

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing).The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to get your fill.

Want even more vitamin C, add red bell peppers to your salad or pasta sauce. One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA. Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). How much beta carotene do you need a day: You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.

Broccoli may be the most super of superfoods on the planet. It's rich in vitamins A and C as well as E. The phytochemicals in it are great for arming and strengthening your immune system.How much lutein should you eat in a day: There is no RDA for lutein, but experts say get at least 6 milligrams.

Garlic isn't just a great flavor-enhancer, it's essential for your health. Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin is thought to improve your immune cells' ability to fight off colds and flu, and viruses of all kinds. (Smelling more garlic on the subway? It could be smart coronavirus management.) Garlic also has anti-microbial and anti-viral properties thought to fight off infections. How much should you eat in a day: The optimal amount of garlic to eat is more than most of us can fathom: Two to three cloves a day. While that may not be doable, realistically, some people take garlic supplements to get 300-mg dried garlic in a powdered tablet.

Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat or any inflammatory ailment. Gingerol, the main bioactive compound in ginger, is a relative of capsaicin, and is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.How much should you eat a day: Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the healthy boost it needs to fight off invaders. Don't overcook your spinach, since the more it's cooked the less active the antioxidants will be. If you eat it raw or lightly steamed you'll keep more of the nutrients intact.How much should you eat a day: Aim for 1 cup fresh spinach or 1/2 cup cooked per day, but this is the right moment to try the raw or slightly wilted approach. Order warm or wilted spinach salad when you go out, or make it yourself with olive oil, pine nuts, and vegan parm.

Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.How much should you eat in a day: A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. Almonds are great for you but they don't come with a "free" pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you're eating about 325 calories. Throw them into smoothies instead.

This highly pigmented spice is known for its anti-inflammatory qualities. How it helps immunity? It decreases exercise-induced muscle damage. Tumeric bolsters the immune system by stimulating antibody formation and people with auto-immune diseases are told by their doctors to take 500 mg of curcumin daily to reduce inflammation and stave off soreness.How much should you eat in a day: Try adding extra Tumeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.

Green tea has high levels of EGCG, (epigallocatechin gallate) a hard-working antioxidant that is known to boost immune function. Green tea is steamed so the EGCG is still active when you drink it.Green tea also contains L-theanine, an anti-oxidant which appears to help in the production of T-cells in your body, the killer  L-theanine may aid in the production of germ-fighting compounds in your T-cells.How much green tea should you drink in a day: The optimal amount is three to five cups in a day, but most people won't get to that level. Any amount is better than nothing. Swap out a usual beverage daily for green tea could improve your health.

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. It also contains an enzyme called papain that has anti-inflammatory effects -- and inflammation is one factor in most illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis.Papayas contain potassium, vitamin B, and folate, which is a powerful cell rebuilder. Exactly how folic acid works to build immunity is linked to its role in protein synthesis, and researchers think that any mechanism in which cells proliferate can be affected (which is why it's critical for pregnant women). People who are folate-deficient have compromised immune systems.How much folate should you eat a day: Whether you are pregnant or not, folate (vitamin B9) is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.

Kiwis are full of folate, vitamin K, vitamin C, and potassium. These vitamins in combination work in the body to build healthy cells, fight infection and keep your immune system humming along. Vitamin K deficiency is rare but when people don't have enough they suffer from weak bones and compromised immune systems. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases.How much should you eat in a day: Vitamin K is one of the unsung heroes of the body. Women should get 90 micrograms a day, and men should have 120 micrograms.

Sunflower seeds are especially healthy since they provide phosphorus, magnesium and vitamin B-6 as well as vitamin E. Your immune system needs vitamin E to function at full throttle. You can also get vitamin E from avocados and spinach and broccoli.How much should you eat in a day: Anywhere from 1 ounce (30 grams) per day to a healthy handful is considered healthy, but because they are high in sodium you might want to refrain from eating the entire bag. The raw seeds have 204 calories per quarter cup.

The nutrients in miso -- which is a soybean paste that has been fermented with salt and a koji starter -- boosts immune system function by delivering healthy probiotics to the gut, making your microbiome healthier. How does Miso benefit your immune system?  It is a "sirt" food, which are foods that contain high levels of ‘sirtuins’ or proteins that regulate cells and activate metabolism. A diet high in sirts is believed to lead to weight loss, increased wellness and longevity.How much should you eat in a day? Researchers believe that consuming one bowl of miso soup per day, as is the tradition in Japan, lowers the risks of breast cancer. Other than its high sodium content there is no reason to stay away from miso with all its varied health benefits. We say cheers to that.