In an ideal world, losing pounds of weight and fat when you want to would be a straightforward procedure. In truth, it's challenging and frequently necessitates modifying your workout routine, eating habits, and perspective on food (for more information, see our list of the best diets for weight reduction). Therefore, if you chance to come across claims that there is a link between apple cider vinegar and weight reduction, it is fair to be fascinated. Although many Instagram influencers and holistic health professionals recommend Apple cider vinegar, it's not clear if it will help you fit into a smaller pair of trousers.
Here are the genuine opinions of professionals and researchers on the topic of using apple cider vinegar to lose weight. Since time immemorial, apple cider vinegar is popular as a tonic for health. As per a research conducted, it reduced blood sugar levels amongst other advantages. A question that comes into mind is that would it facilitate weight loss if included in the diet. This article covers the science behind apple cider vinegar for weight loss.
What is apple cider vinegar?
- 1 What is apple cider vinegar?
- 2 What Kinds of Apple cider vinegar Are There?
- 3 What benefits does the apple cider vinegar diet offer?
- 4 The reasons behind the use of apple cider vinegar as a weight loss supplement
- 5 How is apple cider vinegar used?
- 6 Should you attempt to lose weight by drinking apple cider vinegar?
- 7 How to use apple cider vinegar in your diet to help you lose weight
- 8 What dosages apply to apple cider vinegar?
- 9 Benefits of apple cider vinegar
- 10 Using apple cider vinegar to lose weight
- 11 What are apple cider vinegar's risks?
Apple cider vinegar is thought to provide a range of health advantages and has been used to treat various illnesses for millennia. Apple cider vinegar has antibacterial, antiviral, and antioxidant properties as per the accepted health norms. But only some of the health advantages of apple cider vinegar have been scientifically verified, while others are still hypothetical.
Fermented apple cider vinegar is created from apples and yeast. Acetic acid is created during the production of apple cider vinegar. Many of the supposed health benefits of apple cider vinegar are thought to be a result of acetic acid.
Apple cider vinegar, often known as cider vinegar or cider, is a vinegar made from fermented apple juice that is commonly used in salad dressings, marinades, vinaigrettes, food preservatives, and chutneys. Apples are crushed to make it, and the juice is squeezed out thereafter. Bacteria and yeast are added to the liquid to start the fermentation process, which transforms the carbs into alcohol. In a second fermentation procedure, bacteria that create acetic acid convert the alcohol into vinegar (Acetobacter species). The sour taste of apple cider vinegar can be attributed to the presence of acetic acid as well as malic acid,
The apples that are used to make apple cider vinegar are crushed, distilled, and fermented. It can be consumed in very small quantities or as a supplement. Its high acetic acid contents, or perhaps other chemicals, are what are thought to be responsible for its purported health benefits. The majority of “dosing” recommendations call for 1 to 2 teaspoons before or after meals, while “dosing” instructions can vary. According to Vanessa Rissetto, M.S., R.D., C.D.N., bacteria, and yeast are added to the liquid to begin the alcoholic fermentation process, which transforms the carbohydrates into alcohol. The alcohol is transformed into vinegar bacteria in a second fermentation process.
Traditional apple cider vinegar production normally takes around a month, despite the fact that some producers significantly speed up the process such that it just takes a day. Acetic acid is the main active component in apple cider vinegar. It is an organic compound also known as ethanoic acid, having a strong odor and sour taste. The word “acetic” is derived from the Latin word “acetum,” which means vinegar. The body converts acetic acid, a short-chain fatty acid, to acetate and hydrogen.
About 5 to 6 percent of apple cider vinegar is made up of acetic acid. There is also water and trace amounts of other acids, such as malic acid. One tablespoon (tbsp), or 15 milliliters (mL), contains approximately one tablespoon's worth of calories and carbs. There is no reliable scientific evidence that frequent drinking of apple cider vinegar lowers blood cholesterol or glucose levels, helps people maintain their weight, or helps them lose weight.
What Kinds of Apple cider vinegar Are There?
The process utilized to create apple cider vinegar is fermentation. After the yeast in the combination breaks down the apple juice's sugar over the course of a few weeks, the apple juice transforms into alcohol. Natural microbes then transform the alcohol into acetic acid, giving vinegar its acetic flavor and scent.
You may frequently buy clear, pasteurized, and filtered apple cider vinegar at supermarket shops. You may also find hazy, raw, unfiltered apple cider vinegar. Frequently referred to as “the mother,” this substance is made up of yeast and established bacteria.
Some people credit the mother for the health benefits of apple cider vinegar. Additionally, probiotics—healthy bacteria that are beneficial for gut health—are known to be present in trace levels in it. However, if there are any specific health benefits, the research failed to indicate them.
It is also believed that apple cider vinegar's acetic acid is at least partially to blame for whatever health advantages it may have. However, acetic acid can also be found in other types of vinegar.
Additionally, you may purchase apple cider vinegar gummies, powders, or tablets. But the little study has been done to determine if these supplements have any impact. Additionally, you can't be certain of the ingredients in dietary supplements because the FDA does not oversee them.
What benefits does the apple cider vinegar diet offer?
For thousands of years, vinegar-containing compounds have been used for their purported medicinal effects. It was used as an antibiotic, to “detoxify,” to build up one's physical capacity, and even as a treatment for scurvy. Even though apple cider vinegar is no longer used as an antibiotic (or shouldn't be), it has lately been advocated for weight loss. What evidence exists?
Acetic acid has been shown in studies on obese rats and mice to prevent the buildup of fat and improve metabolism. The most often referenced human study was conducted in 2009 and had 175 participants who regularly drank a beverage containing 0, 1, or 2 teaspoons of vinegar.
When compared to individuals who did not drink vinegar, those who did so after three months showed modest weight reduction (between 2 and 4 pounds) and reduced triglyceride levels. Taking vinegar made individuals feel fuller after eating, but it did so by making people feel nauseous, according to a smaller research. Neither of these studies nor any others I could find in the medical literature specifically examined apple cider vinegar. A 12-week study conducted more recently randomly assigned 39 volunteers to consume fewer calories while simultaneously ingesting apple cider vinegar or fewer calories while consuming no apple cider vinegar. Despite the fact that both groups lost weight, the apple cider vinegar group did so more swiftly. Like many studies before it, this one was rather brief and modest.
Overall, there isn't enough convincing scientific data to support the claim that consuming vinegar (whether it is apple cider vinegar or not) can help you lose weight permanently. (On the other hand, other studies indicate that by preventing starch absorption, vinegar may be able to avoid blood sugar increases in persons with prediabetes and type 2 diabetes; perhaps that's a subject for another day.) It's unclear whether to drink apple cider vinegar (for instance, whether there is a certain time of day that may be best?) even among the individuals who claim that it is beneficial for weight loss.
The reasons behind the use of apple cider vinegar as a weight loss supplement
Let's be frank up front: There is very little data directly linking apple cider vinegar to weight reduction in people. According to research published in the Journal of Functional Foods that examined 39 people, those who ingested a tablespoon of apple cider vinegar at lunch and supper while reducing their daily caloric intake by 250 calories lost almost 8.8 pounds in 3 months. Conversely, individuals who reduced their caloric intake by the same amount while excluding apple cider vinegar only lost 5 pounds.
In different research published in Bioscience, Biotechnology, and Biochemistry, 144 obese people were given a choice between drinking a placebo or one to two tablespoons of apple cider vinegar every day for a period of 12 weeks. After the trial, individuals who consumed two tablespoons had dropped nearly 4 pounds, compared to those who consumed one tablespoon, who had lost 2.5 pounds. (The individuals who drank the placebo put on a little weight.) These results, however, do not demonstrate that apple cider vinegar is a magical fat-melting substance. These investigations, according to Erin Palinksi-Wade, R.D., C.D.E., L.D.N., were conducted on relatively small populations. But the consistent outcomes suggest that apple cider vinegar can be a useful aid in weight loss.
Additionally, it appears that apple cider vinegar has qualities that can help your attempts to lose weight. For instance, consuming apple cider vinegar before a meal may result in less pronounced blood sugar increases, according to 2013 research published in the Journal of Functional Foods.
Another 2010 study published in the Annals of Nutrition & Metabolism suggests that consuming two teaspoons of apple cider vinegar before meals may help prevent sugar crashes and maintain stable blood sugar levels. Although the exact cause of this is unclear, nutritionists like Carol Johnston, Ph.D., who has studied apple cider vinegar at Arizona State University for years, have a theory that there are some constituents in vinegar that prevent the absorption of specific carbohydrates.
That is important because cravings for sugary foods frequently result from blood sugar highs and lows. According to Amy Goodson, since apple cider vinegar helps to control blood sugar, as a result of this, it could assist to control cravings and also manage portions which would ultimately lead to the consumption of fewer calories.
Additionally, 2014 research published in the Journal of Food Science contends that the antioxidant activity of vinegar, including apple cider vinegar, can help lessen the symptoms of diabetes and stave against cardiovascular disease. Chlorogenic acid, a polyphenol found in large quantities in apple cider vinegar, may benefit heart health by preventing the oxidation of dangerous LDL cholesterol.
Apple cider vinegar could also directly cause you to desire to consume less food. Participants who drank the fermented beverage before a meal consumed up to 275 fewer calories over the remainder of the day, according to research by Johnston published in the Journal of the Academy of Nutrition and Dietetics. But once more, it's unclear why it happened. Apple cider vinegar may include substances that genuinely reduce appetite. However, consuming it could also be so uncomfortable that you end up giving up eating for the remainder of the day.
It's quite difficult to take conclusions from tiny studies, which constitute the majority of research on apple cider vinegar and weight reduction, according to Jessica Cording, R.D., author of The Little Book of Game-Changers.
She claims that they don't have any clear facts to back this claim up. Although they are all tiny trials, the findings on blood sugar management are fascinating.
As an appetite suppressant, apple cider vinegar has been linked to weight reduction in one research, although Cording notes that this is only because participants found that drinking apple cider vinegar made them queasy.
How is apple cider vinegar used?
Using apple cider vinegar to spice up your food is both flavorful and safe. Use it to flavor classic salad dressings and marinades as well as sauces and stews. A diluted solution of apple cider vinegar in hot or cold water is also an option. There are individuals who prefer to consume it before their meals or even after it. Some also have it right before bed.
Begin by asking your doctor how much of an apple cider vinegar pill, tablet, power, or gummy you should take. Additionally, pay attention to the directions on the packaging because brand-specific doses may differ.
The companies with certifications from the Banned Substances Control Group (BSCG), Informed Choice, Consumer Lab, United States Pharmacopeia (USP), NSF Certified for Sport, or NSF International is the trusted and better brands you should go for.
Perform a patch test first if your doctor provides the go-ahead for you to try apple cider vinegar for eczema. Apple cider vinegar should be applied to a tiny area of skin; after a few days, check to see if any irritation develops. Then, you might test it in:
- A bath
To water, preferably warm, add 2 cups of apple cider vinegar. Spend 15 to 20 minutes soaking. After a thorough body rinse with cool water, apply a fragrance-free lotion to hydrate.
- A damp wrap
Mix 1 cup of warm water with 1 spoonful of apple cider vinegar to create a solution. Take a piece of clean cotton fabric and soak it in the solution. After that, put the soaked cloth over your skin and also wear cotton fabrics that are fresh and dry. Leave it on overnight or for a few hours.
Apply apple cider vinegar to your hair after shampooing to use it as a hair rinse. After letting it sit for five minutes, rinse. It should only be used once a week or less because frequent use might dry out your hair.
Apple cider vinegar may be made less irritating to your skin and scalp by diluting it. Apple cider vinegar and water should be combined in equal quantities, according to some beauty websites; other sources advise adding 2 to 4 teaspoons to 2 cups of water. It is always better to start with a diluted solution of apple cider vinegar.
Should you attempt to lose weight by drinking apple cider vinegar?
Although drinking apple cider vinegar by itself won't help you lose extra weight, it could complement your existing weight reduction strategies (like eating a healthy diet and exercising more). According to Goodson and Palinski-Wade, as long as you don't overdo the consumption of apple cider vinegar, it won't harm you.
apple cider vinegar's strong acidity can, like that of other bottles of vinegar, irritate your throat and erode dental enamel, according to Johnston. Additionally, Rissetto notes, “the acidity might annoy you if you get reflux.” Palinski-Wade advises going with a tablespoon, at most twice a day, and always diluting it in eight ounces of water. She cautions that apple cider vinegar shouldn't ever be drunk directly.
Go slowly with this one, Cording advises. I don't advise getting a shot or doing anything else since it will seriously harm your esophagus.
When someone tells Cording they want to use apple cider vinegar in liquid form or supplement form to lose weight, she adds, “I typically attempt to lead them in another route.”
How to use apple cider vinegar in your diet to help you lose weight
Are you unsure about the ideal time to consume apple cider vinegar? Up to twice a day, you can consume a tablespoon of apple cider vinegar diluted in eight ounces of water; preferably, this should be done before or with meals. That will raise the likelihood that the apple cider vinegar will improve your satiety and aid in maintaining stable blood sugar levels. says Palinski-Wade.
If drinking vinegar makes you queasy, consider incorporating it into your meals instead. Try Palinski-Wade, sprinkling some apple cider vinegar and olive oil over a salad or some steamed vegetables. Alternately, mix a spoonful of apple cider vinegar into a smoothie.
According to Cording, using apple cider vinegar in place of marinades and salad dressings that are higher in calories may aid in weight loss if you've already consumed enough of them.
Pick an apple cider vinegar with the words “raw” and “unfiltered” on the label to get the most health benefits. According to Palinski-Wade, “unfiltered versions include proteins, enzymes, and beneficial microorganisms from the vinegar starter or mother.”
What dosages apply to apple cider vinegar?
Apple cider vinegar has not been enough researched upon yet, so therefore, at the moment there are no universally accepted recommendations on what should be its dosage. However, some researches have been conducted on it and despite the smaller scale for them, they did provide hints as to what could possibly be an ideal dosage for varying medical conditions:
- Weight management
People who participated in the study that demonstrated advantages for weight reduction took around 2 teaspoons of apple cider vinegar daily, one before lunch and the other before supper. According to experts, most people should be safe with that dosage.
- Regulation of cholesterol and blood sugar
After eating, study participants who consumed roughly 112 tablespoons of apple cider vinegar saw improvement.
- Reflux of acid
After a meal, a teaspoon or two of apple cider vinegar diluted in a cup of warm water may assist with acid reflux. It's doubtful that it would worsen your condition.
Benefits of apple cider vinegar
- Apple cider vinegar makes you feel fuller for longer and consumes fewer calories
By encouraging satiety, apple cider vinegar may help people consume fewer calories.
Apple cider vinegar has been demonstrated to reduce the rate at which food exits your stomach in addition to its appetite-suppressing effects.
The condition of certain individuals, nevertheless, may make this impact detrimental.
Delay in stomach emptying, often known as gastroparesis, is a typical consequence of type 1 diabetes. Because it is impossible to forecast how long it will take for blood sugar to rise after a meal, timing insulin with food intake becomes difficult.
Taking apple cider vinegar with meals may make gastroparesis worse because it has been demonstrated to lengthen the time food remains in your stomach.
- You could reduce your weight and body fat using it.
According to the findings of a small but well-referenced 2009 study, apple cider vinegar has remarkable benefits on weight and body fat.
144 obese Japanese individuals participated in this 12-week trial and were given a daily vinegar dose of either 1 tbsp (15 mL), 2 tbsp (30 mL), or a placebo beverage. They were instructed to limit their alcohol consumption but otherwise maintain their regular diet and exercise levels for the duration of the trial. The following advantages were experienced by participants who ingested 1 tbsp of apple cider vinegar daily on average:
- 2.6 pounds (lb), or 1.2 kilos, of weight loss (kg)
- Body fat percentage dropped by 18%.
- Waist size decreased by 0.5 inches (in), or 1.4 millimeters (cm)
- Triglyceride levels dropped by 26%.
Participants who ingested two tablespoons of apple cider vinegar daily saw the following changes:
- Loss of weight: 4.2 lb, or 1.7 kg
- Body fat percentage dropped by 0.9%.
- Waist size decreased by 0.75 inches (1.9 cm).
- Triglyceride levels dropped by 26%.
- The placebo group's waist circumference grew marginally and they gained 0.9 lb (0.4 kg).
A research experiment conducted in 2018 with 39 dieters found that those who ingested around 2 tablespoons (30 mL) of apple cider vinegar daily for 12 weeks lost considerably more pounds and also skin than those who did not consume it.
This study suggests that including 1 or 2 tablespoons of apple cider vinegar in your diet may aid in weight loss. Additionally, it could lower your blood triglycerides, help you shed belly fat, and lower your body fat percentage.
Only a few human research have looked into the benefits of apple cider vinegar on weight loss. Although the outcomes seem promising, more research is required.
Using apple cider vinegar to lose weight
Compounds containing vinegar have allegedly been utilized for medicinal purposes for thousands of years. For instance, they were employed as a “detoxifier,” an antibiotic to increase stamina, and even as a treatment for scurvy. Apple cider vinegar has lately been recognized as a weight loss aid, nevertheless.
The acetic acid produced during the beverage's fermentation process might aid in reducing appetite and burning fat, according to a study on the connection between apple cider vinegar and weight reduction. The benefits of apple cider vinegar that make it so great for weight reduction include the following:
- Sugar response is reduced, and satiety is increased
By promoting fullness, apple cider vinegar may assist people in consuming fewer calories. When vinegar is consumed together with a high-carb meal, there is a 55% lower blood sugar response one hour after eating.
The remainder of the day's caloric intake is reduced by 200–275 calories as a result. Apple cider vinegar reduces hunger and lowers the rate at which food leaves the stomach.
- Low-caloric beverage
Only three calories, no fat, and very little carbohydrate are included in a tablespoon of apple cider vinegar. In light of the calorie-in, calorie-out connection, it doesn't result in a material increase in calories eaten. Furthermore, because there are no chemicals, you don't need to watch out for too much sugar, which might thwart your weight-loss attempts.
- Eliminates fat build-up
The research found that the main component of this vinegar, acetic acid, reduces fat accumulation. As a result, it reduces the likelihood of weight gain and might stop the onset of metabolic syndrome.
What are apple cider vinegar's risks?
Since apple cider vinegar contains a lot of acids, consuming too much of it or drinking it straight might irritate your esophagus, the tube that joins your throat and stomach. Tooth enamel can also be damaged by undiluted apple cider vinegar.
It should therefore be always diluted before use and also instead of directly ingesting it, a straw should be used to sip it. It must be noted that these instructions are for consuming bare apple cider vinegar. When mixed in meals these effects aren’t there.
There have been people who complained about experiencing nausea or even indigestion when they took apple cider vinegar. Make a note that you do not consume it on an empty stomach. If it still happens then you should stop taking it.
Apple cider vinegar may interfere with the effects of various medications, including diuretics, laxatives, and insulin. Therefore, it is advisable to always consult with your doctor first before ingesting it to ensure your own safety.
Apple cider vinegar overdose may exacerbate hypokalemia, a disease marked by low potassium levels. This is because excessive apple cider vinegar can cause potassium levels to drop. If you have a renal illness, stay away from using apple cider vinegar excessively since your kidneys might not be able to manage high doses of acid.