Does Apple Cider Vinegar and Honey Help You Lose Weight?
Months of heavy exercise and strict diets, but you still have not achieved your weight goals? It is normal to feel frustrated and to look for something to help speed up the process. In this situation we often turn to natural remedies.
Apple cider vinegar (ACV) is widely used for its alleged weight loss benefits. There is a good chance you know at least one person, who claims apple cider vinegar helped him lose belly fat. In many of these weight loss recipes, ACV is used in combination with honey.
But is that really true? Can apple cider vinegar and honey really speed up weight loss and help you get rid of the annoying belly fat?
Apple cider vinegar for weight loss
The majority of stories how apple cider vinegar can accelerate weight loss are quite exaggerated. But there may be some truth to them. Several scientific studies have investigated the effectiveness of apple cider vinegar for weight loss and found interesting results.
A group of researchers investigated if vinegar could help reduce fat in obese people. They found that after 12 weeks, the people who took vinegar had reduced body weight, lower BMI, a smaller waist, less visceral fat, and lower serum triglyceride level (1).
Other researchers found that apple cider vinegar could be an excellent addition to a restricted calorie diet. Here the participants who took ACV, in addition to their diet, did much better than the control group. Here the ACV-group had reduced body weight, BMI, lower cholesterol, and a reduced appetite (2).
The ability of apple cider vinegar to reduce appetite, was also shown in other studies. The problem is that it likely reduces appetite by making people feel nauseous (3).
So apple cider vinegar may help reduce appetite, burn fat more easily, and maybe even prevent metabolic syndrome. But how this happens on a cellular level, is not completely clear.
Also, the studies cited above are relatively small. Bigger studies are needed before we can make conclusions.
Do keep in mind, drinking apple cider vinegar could cause some unwanted side-effects and drug interactions (see below).
Honey for weight loss
Honey consists mainly of sugar and is unlikely to actively help with weight loss.
Some claim that a tablespoon of honey dissolved in a glass of warm water speeds up metabolism in the morning. But the scientific evidence for that is really thin.
To be more specific, a glass of warm water in the morning could help speed up your digestion, but this is true with or without the honey.
Having that said, honey contains many nutrients that could support your overall health.
Why combine apple cider vinegar and honey?
There is one very good reason why people combine honey and ACV for their weight loss drinks. Apple cider vinegar alone is very acidic and difficult to drink. Diluting the vinegar with water and adding honey, helps improve the taste and reduce some of the possible side effects.
So to improve the taste, avoid nausea, and exploit other health benefits honey could offer, people often dilute apple cider vinegar with water and add honey to it.
How to make apple cider vinegar and honey for weight loss?
Now that you know more about the potential of apple cider vinegar and honey to help with weight loss, maybe you want to try it yourself. Here is an easy recipe for it:
Ingredients:
1 cup of water (preferably lukewarm)
1 tbsp (15 ml) apple cider vinegar
1-2 tsp honey
How to prepare:
Combine all the ingredients in a glass.
Stir until all the honey is dissolved.
If the juice is still too acidic for your taste you can add some more honey. But keep in mind that this adds more sugar and calories to your drink.
Is apple cider vinegar and honey safe?
This beverage does have some potential side effects and is not safe for everyone. Diabetics, people taking blood thinners, or other medications, should be careful and consult their healthcare provider before consuming this drink.
Because of its acid content, apple cider vinegar can cause some side effects, including:
acid reflux
irritated gums
irritated lips
unusual taste in mouth
sore throat
tooth erosion
throat burns
bone loss
In addition to that, honey and apple cider vinegar can also cause:
diarrhoea
upset stomach
fatigue
fluctuations in blood sugar levels
There could be more side effects and contraindications not included here.
Allergies
If you are sensitive to some of the allergens present in apple cider vinegar or honey, you might experience additional side effects, such as:
asthma
swelling
itching
hives
food intolerance symptoms
Immediately discontinue the use of apple cider vinegar and honey if you notice any side effects and consult with your healthcare provider.
Tips for safe consumption
To protect your teeth, brush your teeth after taking the drink with ACV and honey.
It is not clear if consuming more than 30 ml (2 tbsp) of apple cider vinegar per day is safe. In most scientific studies, participants do not take more than 30 ml of ACV.
If you can’t brush your teeth, at least rinse your mouth after drinking vinegar with honey. This is to help protect your tooth enamel.
Avoid apple cider vinegar and honey if you have acid reflux or other related health problems, or if you are on diabetes medications.
When to drink ACV and honey?
There is one main rule to keep in mind - do not drink apple cider vinegar and honey before bed. Acidic foods, such as ACV can cause acid reflux. This is especially true if you take them before you lay down.
Generally speaking, people often take this beverage right before a meal, to reduce their appetite. But it is okay to drink it during, or after the meal. Others drink it in the morning or evening, before brushing their teeth.
More apple cider vinegar drink recipes
Wrap up
Consuming ACV may help with weight loss and suppress appetite.
This can be beneficial for those struggling to control the size of their portions and frequent snacking.
But don’t expect very grand results and there is no guarantee that it will work for you.
Consuming vinegar or honey is not safe for everyone.
Vinegar consumption could have many negative side effects, including throat burns. Consume with moderation.