Does Drinking Apple Cider Vinegar Help You Lose Weight?
Apple cider vinegar has become a popular health and weight loss aid. Proponents claim that adding 1-2 tablespoons (15-30 ml) to water and drinking it daily can help you lose weight quickly. But what does the science say? Keep reading to learn the evidence behind using apple cider vinegar for weight loss.
What is Apple Cider Vinegar?
Apple cider vinegar is made through a two-step fermentation process. First, apples are cut or crushed and combined with yeast to convert their sugar into alcohol. Then, bacteria are added to ferment the alcohol into acetic acid, which is the main active compound in vinegar.
The acetic acid is what provides vinegar’s sour taste and many proposed health benefits. Besides acetic acid, apple cider vinegar contains vitamins, minerals, antioxidants and amino acids. However, it’s the acetic acid that influences weight loss.
How ACV May Support Weight Loss
Here are some of the ways drinking apple cider vinegar is thought to help with weight loss:
1. Lowers Blood Sugar
Apple cider vinegar may help improve insulin sensitivity and lower fasting blood sugar levels somewhat . High blood sugar and insulin are key drivers of weight gain, so this could help regulate weight.
2. Improves Satiety
Acetic acid has been found in studies to increase feelings of fullness and decrease appetite, possibly by slowing stomach emptying . This supported losing more weight.
3. Boosts Metabolism
Animal studies suggest acetic acid may activate genes that increase activity of key enzymes involved in fat burning, which could boost metabolism .
4. Reduces Fat Storage
Apple cider vinegar may also reduce accumulation of fat in the body by blocking enzymes needed for fat production and storage .
5. Detoxifies
Some proponents claim apple cider vinegar detoxifies the body by getting rid of toxins. However, there is no evidence that it enhances toxin elimination.
While the evidence is promising for modest metabolic benefits, most human weight loss studies have limitations including small sample sizes and short durations. More rigorous research is needed.
How to Drink Apple Cider Vinegar for Weight Loss
If you want to incorporate apple cider vinegar into your diet to help support weight loss, here are some suggestions:
- Mix 1-2 tablespoons (15-30mL) of apple cider vinegar into 8 ounces (250mL) of water and drink before meals.
- To improve the taste, you can add a small amount of juice, berries, cinnamon, or mint.
- Drink the mixture through a straw to protect tooth enamel from acidity.
- Consume 1-2 ACV drinks daily before your largest meals for 2-3 months.
- Monitor results and stop if you experience any discomfort like nausea.
- Consider combining with other strategies like portion control and exercise.
Potential Benefits Beyond Weight Loss
In addition to possible weight loss benefits, drinking diluted apple cider vinegar may offer other health benefits:
- May support heart health by lowering cholesterol .
- Vinegar’s antibacterial properties may improve skin health .
- The antioxidants in apple cider vinegar could help regulate blood sugar .
- -Raw, unfiltered apple cider vinegar provides probiotics for gut health.
However, many of these proposed benefits need more research, especially in humans. Talk to your doctor before using ACV as a supplement.
Downsides and Concerns with Apple Cider Vinegar
While considered relatively safe for most people, there are some downsides to note:
- Apple cider vinegar is highly acidic. Dilute it to prevent damage to tooth enamel and the esophagus .
- May cause burns if applied directly to the skin for long periods. Always dilute and limit contact time .
- Potential medication interactions exist with diabetes drugs, digoxin, laxatives and certain diuretics .
- Long-term risks are unknown due to lack of research on extended high-level consumption.
The evidence on apple cider vinegar’s effects on bone health are mixed. Some studies show it may weaken bones, while others show it has no impact .
Also be aware that not all apple cider vinegars are created equal. Look for raw, organic vinegar with the “mother” to get the most benefits. Filtered vinegars lack the beneficial compounds and probiotics.
Review of Key ACV and Weight Loss Studies
Several small studies have found promising results for using apple cider vinegar to support weight loss:
- A 2009 12-week study had participants consume 15mL of vinegar daily. The treatment group lost 2.6 pounds while the placebo group gained 0.9 pounds .
- A 2005 study found acetic acid increased fat burning during moderate exercise. Over 12 weeks, participants lost more abdominal fat .
- A 2018 study had 39 participants consume 15mL apple cider vinegar at bedtime. The treatment group lost an average of 2.7 pounds and had lower body fat percentage .
However, some studies show minimal effects:
- A 2014 study found vinegar decreased body weight, but only by a modest 0.4 kg over 12 weeks compared to placebo .
- A 2005 study showed no fat loss effects from vinegar taken before carbohydrate-heavy meals .
The evidence is still considered preliminary and mixed at this point. Larger scale, longer-term randomized controlled trials are needed. But the results so far suggest a potential modest beneficial effect.
Apple Cider Vinegar Weight Loss Testimonials
In addition to clinical trials, many people report positive experiences using apple cider vinegar for weight loss. Here are some examples:
Sara dissolved 2 tbsp of raw apple cider vinegar into her water every morning and lost 15 pounds over 3 months without changing her diet. She attributes it to reduced appetite and cravings.
John mixed 1 tbsp apple cider vinegar with warm water and cinnamon before dinner for 2 months. He lost 10 pounds while making no other changes to his eating habits or activity levels.
Monica drank a glass of warm water with 1-2 tbsp of apple cider vinegar before bed nightly for 6 weeks and lost 8 pounds. She feels it helped her achieve satiety with smaller meal portions.
Of course, testimonials are not controlled clinical evidence. But they do suggest ACV as part of a balanced diet may provide a helpful weight loss boost for some individuals.
The Bottom Line: A Potential Support, Not a Miracle Cure
At the end of the day, does drinking apple cider vinegar truly help you lose weight? The current evidence leans toward yes for a modest beneficial effect. However, more rigorous clinical studies are still needed.
It should never be viewed as a quick fix or magic potion for weight loss on its own. But as part of a healthy, well-rounded diet combined with exercise, apple cider vinegar can likely support your weight loss efforts and deliver other potential benefits.
The best approach is to give it a try for 2-3 months and monitor your results. But be sure to dilute it properly and not exceed recommended serving sizes. And discontinue use if any worrisome symptoms develop.
With patience and consistency using apple cider vinegar along with core weight loss strategies, you may find your clothes fitting a little looser and the number on the scale creeping lower. Just don’t expect a miracle overnight transformation. But over time, every little bit adds up.