One Tablespoon a Day of Korean Asabi Could Be the Easiest Way to Combat Post-Holiday Weight Gain

Right now, a diet method called “Asabi (Apple Cider Vinegar)” is spreading mainly on TikTok and Instagram.

The appeal is its simplicity—just drink apple cider vinegar—and the rapid spread of testimonial-style reviews. At the same time, some people question, “Does it really work?” or “Are people just getting swept up in a trend?”

To find out, we asked registered dietitian Ayako Sekiguchi whether there is any scientific basis for Asabi and what practical points should be considered for healthy use.

The Explosive SNS Boom: What Is “Asabi”?

On social media, posts such as “A Korean idol lost a lot of weight” or “Drank it at night and my binge eating didn’t count” are making the rounds. This is the Korean-origin diet method called “Asabi.”

At first glance, it might look like a new weight-loss technique has emerged, but “Asabi” is just an abbreviation of Apple Cider Vinegar. In other words, its base is the familiar condiment, apple vinegar.

“Just from the name, it might sound like a new health method, but apple cider vinegar itself has long been a known food. In fact, apple cider vinegar has gone through multiple booms before,” says Sekiguchi.

So why is apple cider vinegar suddenly gaining attention again under the name “Asabi”?

“The key is how it’s consumed now. Asabi can be enjoyed as drinks or jellies, like a dessert, and comes in many flavor variations, making it easier to continue without strain. That’s why it’s popular with younger generations,” explains Sekiguchi.

Looking at social media, many posts show people enjoying Asabi jelly as a post-meal dessert or colorful flavored apple cider vinegar drinks. For young people, it is accepted as a visually appealing item while still being healthy.

The Shocking Effect of Just One Tablespoon

Asabi (apple cider vinegar) is popular as an easy-to-drink beverage or jelly. But how true is the claim on SNS that you can lose weight just by drinking it?

“Rapid weight loss is not an accurate description, but it is true that certain changes in the body have been shown in data when consumed consistently,” says Sekiguchi.

According to her, clinical trials conducted on Japanese participants have shown that continuous vinegar intake may affect obesity-related indicators. In a 12-week study by Mizkan targeting people prone to obesity, those who consumed vinegar drinks showed decreases in body weight, waist circumference, BMI, visceral fat area, and blood triglycerides compared to a placebo group.

The recommended intake is about 1–2 tablespoons per day, which can realistically produce results if continued. However, it is important to note that this effect is not unique to apple cider vinegar.

“The key component is acetic acid, which is found not only in apple cider vinegar but also in rice vinegar and black vinegar. Since the main component is the same, the effects are basically similar,” Sekiguchi explains.

Research so far suggests that acetic acid works in the following ways:

① Changes in indicators related to visceral fat
Continuous intake has been reported to improve values related to visceral fat. Visceral fat is thought to decrease before subcutaneous fat, so these changes often appear early in a diet, before major weight changes—making it one of the first measurable effects of dieting.

② Slows the rise of blood sugar
Acetic acid slows the movement of contents from the stomach to the intestines. As a result, blood sugar does not spike rapidly, and post-meal hunger is easier to control.

Benefits unique to apple cider vinegar
“Apple cider vinegar contains potassium derived from apples. This helps with swelling and blood pressure management, which is one reason to choose apple cider vinegar. Additionally, it’s fruity and easy to drink, which makes it easier to incorporate into a daily routine,” explains Sekiguchi.

Points of caution
“Some commercially available apple cider vinegar drinks contain high-fructose corn syrup or added sugar. For dieting purposes, these additives could have the opposite effect.”

The more a drink is sweetened for taste, the more sugar it contains, which can reduce its intended effects. If you plan to incorporate Asabi into your routine, checking the ingredient label is essential.

Absolutely NG dangerous ways to drink it

Although apple cider vinegar has scientifically demonstrated effects, if you drink it incorrectly, you may not get the full benefits. We asked registered dietitian Ayako Sekiguchi about five key points to keep in mind when practicing this.

(1) Drink it before breakfast. Morning is better than night

“If you raise your blood sugar gradually at breakfast, the effect continues until lunch. Conversely, if you skip breakfast or eat something sweet that spikes your blood sugar from the morning, it can rise sharply at lunch. Blood sugar is easily affected by your previous meal, so drinking apple cider vinegar in the morning lays a foundation to prevent blood sugar spikes and drops throughout the day.”

(2) Undiluted is NG! Always dilute 5–10 times

“Apple cider vinegar is very acidic, so drinking it undiluted can irritate the stomach and esophagus and cause physical discomfort. Always dilute it 5–10 times with water or carbonated water. Diluting with carbonated water also helps you feel full.”

(3) Amount: continue with 1 tablespoon daily

“Consistency is key to seeing effects. In research, the amount used was about 1–2 tablespoons per day. Start by making one tablespoon a daily habit. Rather than focusing on weight, it’s easier to notice changes by checking internal body metrics like visceral fat percentage.”

(4) Choose pure apple cider vinegar. Avoid sweetened commercial drinks

“Some commercial drinks contain high-fructose corn syrup or sugar. For diet purposes, avoid sweetened versions and choose pure apple cider vinegar (fermented vinegar) with only apple listed as the ingredient.”

(5) Cloudiness is a sign of fermentation components remaining

“The sediment at the bottom of the bottle contains yeast, acetic acid bacteria, and other fermentation-derived components. Lightly shake before drinking to ingest them more effectively.”

The benefits of apple cider vinegar are not limited to weight management. Sekiguchi emphasizes its role in anti-aging.

“If blood sugar remains high, a phenomenon called glycation (AGE formation) progresses, accelerating aging. Maintaining blood sugar at a moderate level is important from an anti-aging perspective as well.”

Can it make binge eating disappear!?

The year-end and New Year period is a time when people tend to consume a lot of sugar and alcohol from traditional foods like osechi, mochi, and drinks. Sekiguchi suggests that this is precisely the time to incorporate apple cider vinegar without forcing yourself.

“During busy periods like year-end and New Year parties, it’s more important to know how to manage intake than to restrain yourself. Try using apple cider vinegar as a moderator during these times.”

Here are five practical ways you can easily implement it:

(1) As a chaser between drinks

“During year-end and New Year parties when alcohol consumption increases, just drinking diluted apple cider vinegar as a chaser is sufficient. As long as you consume a total of 1–2 tablespoons per day, it’s fine. Carrying it in a PET bottle makes it easy to use even when out.”

(2) Add it to dishes: extra apple cider vinegar

“If you prepare carrot rapé or pickles, you get vegetables too, killing two birds with one stone. If you don’t have time to cook from scratch, just add apple cider vinegar to salads after putting on store-bought dressing. It’s as easy as adding extra olive oil.”

(3) Naturally in namasu or karami-mochi

“These classic New Year dishes pair perfectly. Just a small amount of apple cider vinegar on namasu or karami-mochi helps reduce the blood sugar spike from mochi while keeping the taste refreshing.”

(4) After overeating: daikon apple cider vinegar

“If you overate the previous day, try sliced daikon mixed with apple cider vinegar. It resets your stomach and intestines, and can be prepared in advance, making it ideal for year-end and New Year side dishes.”

(5) In winter, incorporate into soup

“Adding apple cider vinegar to a warm soup, like hot and sour soup, is recommended. It promotes blood flow and warms the body. Even those who dislike drinking it can incorporate it without difficulty.”

Unlike the bold claims of extreme weight loss on SNS, apple cider vinegar is not flashy. Still, it certainly has the power to return a disrupted year-end and New Year diet to normal.

Keeping extra apple cider vinegar and vinegar-based dishes on hand.

Hints for preventing New Year weight gain lie not in trends, but in surprisingly familiar habits.

▼ Ayako Sekiguchi – Registered Dietitian & Culinary Researcher. She runs the YouTube channel “Registered Dietitian: Ayako Sekiguchi’s Wellness Kitchen” with about 670,000 subscribers. Through accurate knowledge of food and nutrition and practical recipes, she supports healthy lifestyles across a wide range of generations.

■ Sekiguchi’s official website is here