In an ideal world, shedding pounds when you want to would be a straightforward procedure. In reality, it’s challenging and frequently necessitates modifying your exercise routine, eating habits, and perspective on food (for more information, see our list of the best diets for weight loss). Therefore, if you happen to come across claims that there is a link between apple cider vinegar and weight loss, it is understandable to be intrigued.
Although many Instagram influencers and holistic health experts recommend ACV, it’s not clear whether it will actually help you fit into a smaller pair of jeans. Here are the actual opinions of experts and researchers on the topic of using apple cider vinegar to lose weight.
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The rationale for using apple cider vinegar to lose weight
There is very little data directly linking ACV to weight loss in people.
According to a study published in the Journal of Functional Foods that followed 39 adults, those who consumed a tablespoon of ACV at lunch and dinner while reducing their daily caloric intake by 250 calories lost 8.8 pounds in 12 weeks. Conversely, those who reduced their caloric intake by the same amount while excluding ACV only lost 5 pounds.
At the conclusion of the study, those who consumed two tablespoons had lost nearly 4 pounds, compared to those who consumed one tablespoon, who had lost 2.5 pounds. (The individuals who drank the placebo actually put on a little weight.) These results, however, do not demonstrate that ACV is a magical fat-melting substance.But the consistent outcomes suggest that ACV might be a useful tool in weight loss.
Additionally, it appears that ACV has qualities that might help your efforts to lose weight. For instance, drinking apple cider vinegar prior to a meal may result in less pronounced blood sugar spikes, according to a 2013 study published in the Journal of Functional Foods. Another 2010 study published in the Annals of Nutrition & Metabolism suggests that consuming two teaspoons of ACV before meals may help prevent sugar crashes and maintain stable blood sugar levels.
That matters because cravings for sugary snacks frequently result from blood sugar highs and lows. According to Amy Goodson, M.S., R.D., C.S.S.D., L.D., “So if apple cider vinegar can help control blood sugar, this could help manage cravings and portion control, potentially leading to fewer calories consumed.”
Additionally, a 2014 study published in the Journal of Food Science contends that the antioxidant activity of vinegars, including apple cider vinegar, can help lessen the effects of diabetes and fend off 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.
ACV might also directly cause you to want to eat less food.
Participants who drank the fermented liquid before a meal consumed up to 275 fewer calories throughout the rest of the day, according to a study by Johnston published in the Journal of the Academy of Nutrition and Dietetics. But once more, it’s unclear why that happened. ACV may contain substances that genuinely reduce appetite. However, consuming it might also be so unpleasant that you end up giving up eating for the rest of the day.
It’s extremely difficult to draw conclusions from small studies, which constitute the majority of research on ACV and weight loss, according to Jessica Cording, R.D., author of The Little Book of Game-Changers.
She claims, “We really don’t have any conclusive data on this.” Although these are all small studies, the data on blood sugar control is interesting.
What is the apple cider vinegar?
According to Cording, apple cider vinegar (also known as ACV) is a fermented liquid made from apple juice.
Acetic acid, the primary component of vinegar, is produced during the fermentation of apple sugar.
“According to Vanessa Rissetto, M.S., R.D., C.D.N., “Yeast and bacteria are added to the liquid to begin the alcoholic fermentation process, which converts the sugars to alcohol.
The flavour of apple cider vinegar is strong, tart, and slightly apple-y.
Should you attempt to lose weight by drinking apple cider vinegar?
Although drinking ACV by itself won’t help you lose extra weight, it might complement your existing weight loss strategies. According to Goodson and Palinski-Wade, as long as you don’t overdo it, it won’t likely harm you.
ACV’s high acidity can, like that of all vinegars, irritate your throat and erode tooth enamel, according to Johnston. Additionally, Rissetto adds, “the acidity could bother you if you experience reflux.” Palinski-Wade advises staying with a tablespoon, no more than twice per day, and always dilution it in eight ounces of water.
Go slowly with this one, Cording advises. I don’t advise getting a shot or doing anything else because it will seriously harm your esophagus.
When someone tells Cording they want to take apple cider vinegar in liquid form or supplement form to lose weight, she says, “I usually try to steer them in another direction.”
How to include apple cider vinegar in your diet to help you lose weight
Are you unsure of the ideal time to consume apple cider vinegar? According to Palinski-Wade, this will increase the likelihood that the ACV will increase your feeling of satiety and support stable blood sugar levels.
If drinking vinegar makes you queasy, consider incorporating it into your meals instead. Try Palinski-Wade, drizzling some ACV and olive oil over a salad or some steamed vegetables. Alternately, mix a tablespoon of ACV into a smoothie.
According to Cording, using ACV in place of marinades and salad dressings that are higher in calories may aid in weight loss if you’ve previously consumed enough of them.
Pick an ACV with the words “raw” and “unfiltered” on the label to get the most health benefits. According to Palinski-Wade, “unfiltered versions contain proteins, enzymes, and beneficial bacteria from the vinegar starter or mother.” A couple brands to try are Spectrum Organic Unfiltered Apple Cider Vinegar and Bragg Organic Unfiltered Apple Cider Vinegar.