Does Apple Cider Vinegar Make You Lose Weight: Fact or Myth?

When it comes to apple cider vinegar (ACV), there’s no doubt that this liquid tonic has become a new buzzword. Major fitness and health platforms share its lauded health benefits in diet blogs. Columns in women’s magazines argue over whether you should be drinking it in the morning. Social media influencers tout to their followers. TV medical professionals offer their expert opinion. In fact, you may have even heard about apple cider vinegar for weight loss yourself. You know, the thing your favourite celebrity swears by to stay in shape or when that diet just isn’t working. The question is: does apple cider vinegar make you lose weight, or is it just another fad where only the latest success stories reach the light of day? Here we look at data to see if apple cider vinegar has any weight loss benefits or if it’s just a myth.

Understanding Apple Cider Vinegar

Apple cider vinegar is a natural product obtained from the microbial fermentation of apple juice. Following the collection of apple juice through mechanical crushing, the apples are pressed. Afterwards, the apple juice is collected in suitable vessels, where it is mixed with a selected mixture of yeasts and bacteria to start fermentation. The first fermentation phase takes place when sugars in the apple juice are converted into alcohol by the yeasts and bacteria that are added to the liquid. At that stage, ethanol is the prevalent organic compound in the liquid (it corresponds to maximum 12 per cent of the volume). In the second fermentation phase, alcohol is further transformed into vinegar through the action of the acetic acid-forming bacteria (bacteria belonging to Acetobacter genus). This change in the product during fermentation is what gives ACV its sour taste and strong acetic smell.

Approximately 5 to 6 per cent of ACV consists of acetic acid – the rest is water, as well as various vitamins, minerals and a small amount of other acids, like malic acid. It’s believed that these ingredients make apple cider vinegar a health tonic. Throughout its history, apple cider vinegar has been studied for a wide range applications including antibacterial benefits, antioxidant effects, and, possibly, beneficial roles in cardiovascular health as well as blood sugar regulation and weight loss. Apart from its antimicrobial properties, however, concrete evidence for its efficacy as a weight loss aid remains an enduring point of controversy.

Claims of ACV for Weight Loss

Apple cider vinegar (ACV) is marketed as an effective natural appetite suppressant that boosts metabolism, burns fat, and aids healthy blood sugar control, thereby leading to weight loss. This magic claim is often supported by personal testimonials and extraordinary popular health blogs recounting people’s dramatic weight loss experiences due to ACV.

These claims are based on longstanding knowledge of vinegars’ therapeutic uses in many cultures, as well as their application in health-promoting or cleansing cultures. Historically, vinegars were used for many ailments including for being overweight. Most recently, the health/wellness craze has brought apple cider vinegar to the forefront as a weight-loss aid, along with other ‘detox’ programmes.

While these claims abound in today’s society, it’s worth examining the scientific evidence behind ACV’s purported ability to aid in weight loss, in order to separate cultural folklore from actual health benefits.

Examining the Science Behind ACV and Weight Loss

Scientific studies have also caught on to the apple cider vinegar weight-loss theory by examining whether there might be some truth behind the folklore. The most promising research concluded that when obese individuals drank apple cider vinegar daily for 12 weeks, they had a very modest reduction in body weight and in waist circumference compared with a group that didn’t drink the vinegar, along with a small reduction in triglycerides. The researchers suggested that acetic acid – vinegar’s main compound – can hinder the formation of body fat and certain liver fats.

However, it’s important to scrutinise these results. While several studies suggest that ACV might indeed be useful for weight loss, the effects are generally modest – not at all as miraculous as some proponents would have you believe. In the studies showing evidence of weight loss, the effect is typically small, and not all the research has been replicated. For example, a 2014 review of the evidence concluded that, while vinegar seems ‘promising’ as a weight control agent, its effects are small and more research is needed before definite conclusions can be drawn.

In addition – and most importantly – many of these studies have serious methodological flaws, including small sample size, short duration, and/or poor control groups, which makes it difficult to determine whether the weight loss effects are clinically important or meaningful.

Overall, while there are some data to support the use of apple cider vinegar for weight loss, these are still rather weak and it’s likely again that any observable benefits associated with ACV are secondary to such combination and the presence of a placebo. More robust and longitudinal studies are therefore needed to fully determine the weight-loss role of ACV.

How ACV Might Aid Weight Loss

The very mixed science notwithstanding, there are some plausible mechanisms by which apple cider vinegar could lead to weight loss. Here’s a rundown:

Appetite Suppression: One of the most commonly touted benefits of ACV is that is helps control hunger. This is believed to be related to the acetic acid in vinegar which slows the emptying of the stomach, thereby prolonging the feeling of fullness. A study from Bioscience, Biotechnology and Biochemistry published in the European Journal of Clinical Nutrition reported that subjects who ingested vinegar with a high-carbohydrate meal felt much fuller, and consumed between 200-275 fewer calories on the remainder of the day.

Metabolic Rate Enhancement: Some evidence indicates that apple cider vinegar increases metabolism. Acetic acid has been demonstrated in animal research to boost AMPK, the enzyme that catalyses fat burning while reducing sugar and fat production in the liver. But further research is needed to evaluate the extent and impact of these effects in humans.

Fat-burning: Acetic acid also improves fat-burning. In animals, acetic acid has been shown to decrease insulin/glucagon ratio, which induces fat burning. Another study reported that vinegar might prevent the accumulation of adipose (body) fat by controlling fatty acid oxidation by altering the expression of certain genes.

Effects on Blood Sugar: This effect on blood sugar is another possible reason we can speculate that, on the whole, apple cider vinegar might promote weight management. It’s possible that by increasing insulin sensitivity and reducing blood sugar spikes after eating, apple cider vinegar might help keep the hormonal signals for hunger and fat storage in a stable homeostatic balance.

While this does indicate that ACV might promote weight loss, the effects are fairly weak, and it shouldn’t be assumed that ACV works alone to prevent weight gain. Reducing calorie intake, appropriately increasing exercise, and using apple cider vinegar might in combination help to maintain a healthy weight, but it isn’t likely that you will lose weight without changes to diet and exercise.

Health Benefits Beyond Weight Loss

Even if apple cider vinegar (ACV) can’t help you lose weight, its broad spectrum health benefits based on good science are impressive. Here is a short list of its other health benefits that could lead to weight loss indirectly:

Blood Sugar Control: One of ACV’s most well-known health benefits is its ability to help control blood sugar. Numerous studies have shown that vinegar can reduce the blood sugar and insulin spike that typically occurs after a high-carb meal by as much as 19-34 per cent and 34 per cent respectively, as well as causing a significant decrease in blood sugar and insulin levels over the three- to four-hour period following its consumption. For people with diabetes or metabolic syndrome, who can benefit from better control of their blood sugar and insulin levels, the effect could be quite valuable in relation to long-term metabolic health.

Improved Heart Health: Research has identified vinegar as a possible health-helper to lowering cholesterol and triglyceride levels, which are risk factors for heart disease. Another animal-based study even hinted at blood pressure reduction with ACV as it lowers hypertension, another big risk factor for heart disease. These findings may just be the tip of the iceberg, but they’re promising for cardiovascular benefits.

Digestive Aid: ACV has been used medicinally for centuries as a digestive aid. It contains pectin, a soluble fibre that helps normalise acid levels and improves your digestion. Metabolism and weight management require an optimal digestive system.

Antibacterial actions: Evidence backs up the idea that ACV contains acetic acid that is antibacterial. Studies show it can be helpful against a range of bacteria and also is used in natural preservatives and to treat fungal infections.

Antioxidant Effects: Apple cider vinegar (ACV) also contains antioxidants known as polyphenols, that prevent damage from free radicals, which are compounds that cause oxidative stress in the body and can make you vulnerable to a host of chronic diseases.

And while these benefits are encouraging, you should consider ACV one piece of a healthy lifestyle jigsaw: a healthy lifestyle, properly conducted, may help you maintain a healthy weight, and consuming apple cider vinegar can aid in maintaining that health, but ACV should not be relied upon as a dietary magic bullet. As with any supplement, consult your healthcare provider before consuming to assess the safety and appropriateness of using ACV for your health needs and conditions.

Risks and Considerations When Using ACV for Weight Loss

Although ACV belongs to the ‘superfood’ category with many health benefits, don’t forget that both pros and cons must be weighted when you use vinegar regularly, especially in large amounts or over a long period of time.

Tooth decay: It has a very low but measurable effect on tooth enamel erosion in undiluted form. In aromatherapy, it is popularly believed that when water is added to the acid, you convert it to a more neutral salt that does not burn your mouth, but this is not how acid works. An acid is a substance that is positively and negatively charged. Since like charges repel each other, you cannot convert an acid into a salt and change its charge. Thus, water does not neutralise the acid nor convert it into harmless salt. Adding water only washes the acetic acid away. To lower your danger of tooth decay, you can drink this with a straw.

Esophageal Irritation: If you drink it undiluted, this could irritate your oesophagus. If you have a history of acid reflux or gastrointestinal issues, you should be especially careful and consult your doctor before adding ACV to your diet.

Reduced Potassium Levels and Bone Loss: Studies have shown that drinking high doses of ACV can lower potassium levels in the body and contribute to bone loss Potassium levels might be reduced with less than the highest doses, but individuals with osteoporosis or who take potassium-affecting medications should check with a physician before using ACV.

Drug Interactions: ACV can interact with medications including diuretics, laxatives, and medications for diabetes and heart disease; increased absorption of certain medications can alter blood potassium levels, which can affect how these medications work in the body.

Delayed Gastric Emptying: ACV’s delayed gastric emptying can help control appetite and blood sugar, but if you have gastroparesis (not uncommon for people with diabetes), it would make it worse and your symptoms (heartburn, bloating, nausea) of that too.

Precautions and Advice for Safe Consumption

Here’s how to safely use ACV for possible health benefits such as weight loss. 1) Dilute Apple Cider Vinegar Many theories suggest that the natural enzymes and malic acid in ACV promote the breakdown of fat. However, apple cider vinegar is highly acidic (unfiltered varieties have a pH of 5-6). To maintain gut integrity, apple cider vinegar must be diluted in water – and preferably used with a straw. Downing this sour liquid neat is not a quick fix for weight gain. It can cause damage to your mouth, throat and oesophagus if swallowed undiluted, leading to heartburn, indigestion or damage to the oesophagus’ lining and cause serious complications. It isn’t recommended for individuals with oesophageal reflux, café-corrosive disease or peptic ulcers. Although research supports that ACV can help with weight loss, it cannot make up for the fact that the calories in simple sugars are absorbed more quickly than the ones in acetic acid. There is also a word of warning that apple cider vinegar should not be used with iron supplements, as they interfere with each other’s absorption. 2) Adjust Your Meal For Maximum Digestion Weirdly enough, a bit of vinegar could help improve your digestion. The apple cider vinegar contains strains of healthy bacteria that could help the digestive system maintain good bacteria – avoiding cramping, bloating and diarrhea. But wanting to add some vinegar to sauces and enhance meals is not a great idea, as studies link vinegar with lower release of the digestive hormone gastrin and lower levels of digestive enzymes released in the stomach. So, if you are already having issues with your digestion, alternative ways may be more helpful – such as lemon and ginger instead of vinegar. 3) A De-Toxifying Shower Angelo Arturo, a vendor on Amazon, thinks adding some apple cider vinegar to your daily shower helps ‘flush through your pores and draw out dirt and all of those nasty everyday toxins’. Since ACV has antibacterial effects and is an antiseptic, adding a bit of vinegar to your bathwater or shower will not hurt in the short term.

Dilute: Always reduce the acidity of ACV by drinking it mixed with water or another drink. Unfortunately, drinking undiluted ACV can damage the digestive tract, not to mention the teeth.

Moderation: Limit intake to a few teaspoons per day, and avoid consuming large quantities.

Timing: Consider drinking ACV before a meal to potentially take advantage of its effects on blood sugar and appetite.

Important things to note: While taking ACV is deemed ‘likely safe’ for people overall, ALWAYS talk to a healthcare provider to make sure that it will not hurt a pre-existing health condition or interact with any drugs you’re currently on.

By following the steps above, people can mitigate their risks when drinking ACV, and this will allow them to make a more thoughtful choice about whether this belly fat remedy belongs in their health regimen.

Practical Ways to Incorporate ACV Into Your Diet

Here are some useful and safe ways to add apple cider vinegar or ACV to your daily life, so you can drink it and reap its potential benefits: 1) make a no cook apple salad dressing. Simply mix 1-2 parts ACV with 10 parts olive oil. To give it a little tang, add a part of lemon juice. This is my favourite salad dressing and my family loves it. You can use it as a marinade for chicken or steak, or use it as a dip for cut vegetables. 2) Pour a quarter to a half a cup of ACV into a quart-sized mason jar with a lid. Fill the rest of the jar with water, add some apple and cinnamon slices, cover, and store in the refrigerator for a fruity and refreshing drink. Although the taste of apple cider vinegar itself is strong, this version is sweet and mild, with just a hint of tartness.

ACV Drink: The most common consumption of ACV is in the form of an ACV drink. Mix 1-2 teaspoons of ACV with a glass of water and have it before meals, especially for people who have high blood sugar levels and want to take care of it in a healthy way. Want a sweeter taste? Add a teaspoon of honey in the mix or add a squeeze of lemon for a splash of citrusy taste.

Salad Dressings: Use ACV as a base for salad dressings. Mix it with olive oil, mustard, garlic and herbs to make a healthier condiment for salads.

Marinades: ACV will give a very good flavour to meat, poultry and vegetable marinades. The acid in the vinegar helps to tenderise the food. Mix 1 part ACV with 2 parts olive oil, fresh herbs and spices and marinate foods before cooking.

Soups and sauces: toss a few drops of ACV into hot soup or cold sauce, but watch out for too much vinegar, which could overpower your dish. It will also certainly improve the nutrition boost that many cooking enthusiasts agree it will provide.

Pickling: ACV is a great way to make homemade pickles, and other pickled vegetables, because it is a great pickling agent to use. While you gain the health benefits of ACV, you also gain the health benefits of the probiotics that ferment during the pickling process.

Recommended Dosages and Best Practices

If using ACV for health, it is important to follow recommended dosages to avoid side effects:

Go slow: Start small (about 1 tsp) to see how your body reacts, and then slowly ramp up to 1-2 TBSP per day, as long as you are tolerating it.

Dilute, Dilute, Dilute: Always drink ACV with water (or another drink) to lower the acid content and protect your teeth and the lining of your digestive tract.

Consistency Beats Quantity: Regular, moderate use is more helpful than higher doses, which will lead to adverse effects.

These suggestions will help ensure that you can ingest apple cider vinegar safely and reap the potential health benefits it offers, including those linked to weight loss. As always, before starting any new health product, you should consult your physician or primary health care provider so that you can address any specific health concerns and be sure that you are aware of any medications you are taking that could potentially interact with the supplement.

FAQs: Unveiling the Truth About Apple Cider Vinegar and Weight Loss

1. What exactly is apple cider vinegar anyway and how can consuming it actually be beneficial for losing weight?

Apple cider vinegar (ACV) is produced from the natural fermentation of apple juice to hard cider, and a secondary fermentation of the cider to vinegar. It contains acetic acid, as well as a variety of vitamins and minerals. Benefits for weight loss have been attributed to ACV, through mechanisms that include appetite suppression, increased metabolism, decreased fat storage and improved insulin sensitivity. Fermented food advocates such as Dr Josh Axe credit these effects to the acetic acid component, which may help to level out and slow blood sugar levels, and decrease appetite.

2. Is there real scientific evidence that ACV can help you lose weight?

Although some studies indicate that ACV may have an effect on weight loss, the science is not fully supportive. Studies have lent some credence to ACV having modest weight-loss benefits; some studies have demonstrated that users may see decreased body weight and a decreased waist circumference with consumption. However, effects tend to be small and not all studies have replicated the initial reports of benefit. ACV is under continued study. It may be that ACV works best with lifestyle adjustments, not in isolation.

3. How should apple cider vinegar be consumed for weight loss?

They suggest that consuming it in diluted form with water or added to drinks, such as tea, before eating each meal may offer the best chance of experiencing its potential benefits. The typical suggested daily dose is 1–2 tablespoons (15–30 ml) of ACV, mixed into water. Alternatively, ACV can be used in the kitchen, worked into the diet by adding it to salad dressings or marinades to give a mild vinous tang.

4. Are there any health risks associated with using ACV for weight loss?

Yes, there are side-effects. If consumed in large amounts, ACV can cause tooth erosion, throat irritation, and alter insulin levels, as well as impact medications including diuretics, insulin and digestion-slowing medications by reducing levels of potassium in the blood. If attempting the ‘ACV miracle’, I would take it with a small grain of salt (or rather, small splash of vinegar) and check in with a healthcare provider, especially if you have health conditions or you’re taking medications.

5. Can apple cider vinegar replace traditional methods of weight loss?

No. Apple cider vinegar as a weight loss method can only work when coupled with a healthy, calorie-controlled diet and regular exercise. As a supplement, it can be a beneficial addition to a healthy plan, but it’s clearly not a replacement.