Does Apple Cider Vinegar and Pomegranate Juice Help You Lose Weight?
Losing weight can be a slow and frustrating process. Understandably, people get impatient and want to speed up their metabolism to get rid of the excess weight quickly.
Many ‘natural’ remedies promise to speed up the process of weight loss. These are often readily available, budget-friendly, and easy to try.
One of the most popular natural remedies for weight loss is apple cider vinegar (ACV). Combined with pomegranate juice, it is claimed to be extremely effective at speeding up metabolism and helping get rid of excess weight, especially belly fat.
But is any of that true? Can apple cider vinegar and pomegranate juice speed up metabolism and increase weight loss? Both ACV and pomegranate juice have ingredients that may help with weight loss, and have many other potential health benefits as well.
Let’s separate fact from fiction and see what science has to say about apple cider vinegar, pomegranate juice, and their influence on weight loss.
Apple cider vinegar for weight loss
Apple cider vinegar is widely used as a weight loss remedy. People often tout its ability to dissolve belly fat, detoxify the liver, and more.
Very few studies actually investigated the effectiveness of apple cider vinegar for weight loss. Here is what we found so far:
Acetic acid, a key component of apple cider vinegar, appears to have a role in reducing fat mass, particularly in obese people. A double-blind trial conducted in 2009 provides some support for this (1).
In the study, 155 participants were divided into groups, receiving a daily drink with either a placebo, 15 ml, or 30 ml of apple cider vinegar. After 12 weeks, those who received ACV had reduced body weight, lower BMI, waist circumference, visceral fat, and lower serum triglyceride levels.
A subsequent study in 2018 echoed these results (2). In this case, participants who consumed 30 ml of apple cider vinegar daily for 12 weeks, showed reductions in body weight, BMI, cholesterol levels, and reported a decrease in appetite.
Other studies have also shown, the potential of apple cider vinegar to reduce appetite (3).
It's important to note that apple cider vinegar's potential to curb appetite and facilitate fat burning appears promising. However, the precise cellular mechanisms behind these effects remain largely unclear.
Additionally, the studies mentioned above, are all relatively small. We need larger clinical trials to establish a more definitive link between apple cider vinegar and weight loss.
Moreover, drinking apple cider vinegar is not always safe (discussed below).
Pomegranate juice for weight loss
Pomegranate fruit is packed with powerful antioxidants that can combat inflammation and offer various health advantages.
While extensive research on pomegranate juice's direct impact on weight loss is limited, scientists have focused on studying the effects of pomegranate peel instead. These studies have explored its potential benefits for weight loss, metabolic syndrome, and fatty liver, among other health issues.
Brand new research from 2023 discovered that pomegranate peel extract, when combined with a weight loss diet, could help improve fatty liver and lower risk factors associated with metabolic syndrome (4).
Recent animal research has demonstrated that pomegranate peel can have strong antioxidant effects, and even help lower LDL cholesterol and triglyceride levels (5).
Despite it being potentially beneficial for liver health and cholesterol, pomegranate peel extract is likely not effective in improving insulin sensitivity, a common concern among obese individuals (6).
Given the limited research in this area, it is difficult to say whether pomegranate juice alone can significantly contribute to weight loss. It may offer some benefits for addressing weight-related health problems such as fatty liver and high cholesterol, though.
Why combine apple cider vinegar and pomegranate juice?
Apple cider vinegar is very acidic. In some cases it could burn the inside of your mouth and throat. Because of this, it is generally recommended to dilute it.
It is easiest to dilute it in water, but that tastes bad and can cause nausea.
So to improve its taste, avoid nausea, reduce hunger, and exploit some other potential health benefits, people combine apple cider vinegar with pomegranate juice.
Pomegranate juice vs cranberry juice for weight loss
When it comes to preparing a weight loss drink with apple cider vinegar, pomegranate juice isn't your only option. Many people opt for mixing ACV with cranberry juice. But what is better? Is combining pomegranate juice, or cranberry juice, with ACV more effective for weight loss?
The truth is, there's limited research in this area, making it impossible to definitively declare one as superior. While cranberry juice has less sugar and more acidic, pomegranate has a better taste and is packed with antioxidants.
The table below compares the nutritional content of cranberry vs pomegranate juice, based on a 100 g serving (7,8).
|
Nutrient |
Cranberry juice |
Pomegranate juice |
|
Energy |
46 kcal |
54 kcal |
|
Carbohydrates |
12.2 g |
13.1 g |
|
Protein |
0.39 g |
0.15 g |
|
Fiber |
0.1 g |
0.1 g |
|
Sugar |
12.1 g |
12.6 g |
|
Vitamin C |
9.3 mg |
0.1 mg |
|
Vitamin E |
1.2 mg |
0.38 mg |
|
Vitamin A |
2 µg |
0 µg |
|
Calcium |
8 mg |
11 mg |
|
Iron |
0.25 mg |
0.1 mg |
|
Vitamin K |
5.1 µg |
10.4 µg |
Ultimately, the choice of whether to combine ACV with pomegranate, cranberry, or another juice, mostly depends on your own taste. Also, people have different metabolisms and what works for one person, may not work for another. If you're unsure, it may be a good idea to try both and see which one works better for you.
How to make apple cider vinegar and pomegranate juice for weight loss
Now that you know more about how apple cider vinegar and pomegranate juice can promote weight loss, maybe you want to try and see if it it works for you.
Ingredients
1/8 cup of unsweetened pomegranate juice
3/4 cup of (sparkling) water
1 tbsp (15 ml) apple cider vinegar
honey or other sweetener (optional)
How to prepare
Combine all ingredients in a cup and stir.
If the juice is too acidic for your taste, you can either add more water or sweeten it with some honey or other sweetener. If you decide to add honey to your drink, be careful, as it also adds extra sugar and calories to your drink.
Is apple cider vinegar and pomegranate juice safe?
Before you drink this beverage, make sure you are aware of its possible side effects. Drinking apple cider vinegar and pomegranate juice is not necessarily safe.
Because of its acid content, apple cider vinegar and pomegranate can cause some side effects, including:
acid reflux
irritated gums
irritated lips
unusual taste in mouth
sore throat
tooth erosion
low potassium levels
indigestion
delayed stomach emptying
throat burns
bone loss
In addition to that, pomegranate and apple cider vinegar can also cause (8):
diarrhoea
upset stomach
hypotension
fatigue
fluctuations in blood sugar levels
Allergies
Some people may be allergic to apple cider vinegar or pomegranate, and might experience additional side effects, including:
asthma
swelling
itching
hives
food intolerance symptoms
Whether or not you experience side effects and their severity, depends not only on the dose you take, but also on how your body reacts. Immediately discontinue the use of apple cider vinegar and pomegranate juice if you notice any side effects and consult with your healthcare provider.
Interactons
Apple cider vinegar and pomegranate juice may interact with some drugs. These drug interactions include:
Diabetes medication
Digoxin (Lanoxin)
Diuretic drugs
Some blood thinners
Some high blood pressure drugs
Tips for safe consumption
To protect your teeth from erosion, try drinking the juice with a straw.
Do not consume more than 30 ml (2 tbsp) of apple cider vinegar per day.
Rinse your mouth after drinking, to help protect your tooth enamel.
If you have acid reflux or other related health problems, you may want to avoid this beverage. Although this is very individual as many people claim ACV actually helped their reflux symptoms.
Try to avoid if you have low potassium levels.
Do not take if you are taking any medications that could interact with pomegranate or vinegar.
When to drink pomegranate juice and apple cider vinegar?
There is one main rule when it comes to drinking apple cider vinegar with pomegranate juice - do not take before bed. Acidic foods can cause acid reflux, especially if you take them before you lay down. If you do decide to take it before bed, it may be a good idea to use a bigger pillow.
Generally speaking, it is best to drink this right before a meal, to help control your appetite. If you prefer you can also drink it during, or after the meal instead.
What is the ratio of apple cider vinegar to pomegranate juice for weight loss?
There is no optimal ratio. Even if there is, no one has officially researched it. Generally speaking, the studies that investigated the potential of apple cider vinegar for weight loss (cited above), used between 15 - 30 ml (1-2 tbsp) of vinegar per day.
Generally 1 tbsp of apple cider vinegar is diluted in approximately 1 cup of liquid - in this case 1/8 cup of pomegranate juice, and 3/4 cup of water.
This seems to be the dose that many people take, but this exact ratio is not supported by science.
Wrap up
While the allure of natural remedies for weight loss is undeniable, their effectiveness varies widely, and many lack substantial scientific evidence for their claims.
Consuming apple cider vinegar may help with weight loss and suppress appetite.
This effect can be particularly beneficial for those struggling to control the size of their portions and frequent snacking.
But keep in mind that this is not a magic bullet and there is no guarantee that it will work for you.
Consuming vinegar and pomegranate is not always safe.
Do not overdose, a high consumption of vinegar could have many negative side effects.
Stay away from this beverage, especially if you have a sore throat, as the acid inside can burn your throat.