Did I Lose Weight with Apple Cider Vinegar?
Lately I have incorporated a lot of apple cider vinegar in my diet. I feel like ACV helps me get rid of my belly fat and makes it easier to stay in shape.
But is this just the placebo effect I am experiencing, or does ACV really help with weight loss?
I decided to investigate. Here is what I found.
Table of contents
Apple cider vinegar weight loss benefits
There are numerous claims that apple cider vinegar can detox your liver, melt your fat etc. Most of these are very exaggerated. Still there may be some truth to some of them, according to science.
Here is how apple cider vinegar can potentially support weight loss:
Reducing appetite
Decreasing body fat
Regulatig blood sugar
Improving insulin sensitivity
1. Apple cider vinegar may reduce your appetite
The main way for apple cider vinegar to promote weight loss is through its potential to reduce appetite. The evidence about this is limited, but promising.
Research from 2013 suggests that apple cider vinegar can significantly suppress your appetite (1). Surprisingly, this had little to do with its taste and a lot with its ability to make people nauseous.
The ability of apple cider vinegar to suppress appetite could also be attributed to its ability to delay gastric emptying, meaning that food stays in the stomach longer, resulting in increased satiety (2).
It's important to note that the evidence supporting ACV's appetite-suppressing effects is very limited at the moment. More research is needed in the future, to confirm its efficacy.
2. Apple cider vinegar may help burn more fat
Some studies suggest that apple cider vinegar may have a modest effect on decreasing body fat.
According to a Japanese double-blind trial from 2009, the acetic acid in apple cider vinegar, can help with the fat reduction in obese people (3).
After 12 weeks, the participants in the study who took ACV had lost weight, had a lower BMI, smaller waist circumference, less visceral fat, and lower serum triglyceride levels.
Later, a study from 2018 showed similar results (4). Again after taking 30 ml of ACV for 12 weeks, the participants had lost weight, lower BMI, lower cholesterol levels, and less appetite.
While a few studies have reported a slight reduction in body fat with ACV consumption, the changes observed were generally minimal. The effects of ACV on fat metabolism are still not convincing (5).
3. Apple cider vinegar may help regulate your blood sugar
Apple cider vinegar may help stabilise blood sugar levels, which can contribute to better appetite control and reduced cravings.
According to systematic review, which included 44 studies, vinegar can help lower the blood glucose after eating in both healthy and unhealthy people (6). It must be noted though, that there is some risk of bias in this study.
Moreover, vinegar consumption is associated with lower fasting blood sugar levels (7).
Fluctuating blood sugar levels can trigger cravings for sugary or high-calorie foods. By helping keep blood sugar levels stable, ACV may help control appetite and promote weight loss.
4. Apple cider vinegar may help reduce insulin sensitivity
Related to lowering blood glucose, apple cider vinegar is also likely good for reducing insulin sensitivity.
Insulin sensitivity refers to the body's ability to effectively respond to insulin, a hormone that regulates blood sugar levels. When insulin sensitivity is reduced, it can lead to high blood sugar and an increased risk of type 2 diabetes and weight gain.
Adding vinegar to your meal, may not only decrease glucose levels, but also improve the insulin response (8).
Research shows that vinegar may also significantly improve insulin sensitivity in people with type 2 diabetes (9). The researchers even suggested that vinegar may have similar effects to metformin. But the study was relatively small and not enough to draw conclusions.
Most existing evidence on ACV's effects on insulin sensitivity is limited and mostly based on animal and small-scale human studies. Larger and more robust studies are necessary to confirm these findings.
The apple cider vinegar diet
The apple cider vinegar diet is a weight loss approach that involves incorporating apple cider vinegar into your daily routine. While there is no specific "diet" plan associated with it, the general idea is to consume a diluted mixture containing vinegar before meals in an effort to suppress appetite and enhance weight loss.
The evidence that supports the use of apple cider vinegar for weight loss is mostly anecdotal. Scientific research and evidence on the apple cider vinegar diet is very limited.
The effectiveness of this approach for promoting weight loss is still under investigation, and more research is needed before we can draw any conclusions.
How to use apple cider vinegar for weight loss
The best way to use apple cider vinegar for weight loss is to dilute 1-2 tbsp (15-30 ml) of vinegar into a cup of water or other liquid, and take it before a meal. You can either choose to take it once per day, or spread it out into a few doses throughout the day.
There is not enough scientific evidence to say for sure if apple cider vinegar can help with weight loss, but there are many people claiming it helped them melt off their fat.
My advice is, consider it more as an addition that may be beneficial for weight loss, but do not rely entirely on vinegar to melt off your fat.
When taking apple cider vinegar for weight loss, try to monitor your portion sizes and calorie intake. Also try to exercise, or at least walk, if possible.
Stick to your healthy habits, and allow your body to adapt and respond gradually.
Tips for achieving best results on the apple cider vinegar diet
Here are a few tips to help you make the most of your apple cider vinegar for weight loss:
Try to use organic, unfiltered apple cider vinegar.
Dilute the vinegar to avoid burning your throat.
Consume 15-30 minutes before your meal.
Start with a small amount and gradually increase the dosage as your body becomes accustomed to it.
Stay consistent and patient, because results take time in any weight loss journey.
Be careful! If you experience any unwanted side effects of apple cider vinegar, discontinue its use. Be careful not to burn your throat!
Incorporating ACV into your weight loss journey should be done with caution and as part of an overall healthy lifestyle.
How to use apple cider vinegar to reduce belly fat
It is unlikely that you can use apple cider vinegar to specifically target belly fat alone. Weight loss occurs throughout the body and there is not much we can do to encourage weight loss in a particular area.
Fat distribution in your body is largely dependant on your hormones. So if you want to lose belly fat, try to lower your stress levels and eat less sugar. This may help lower your stress hormones and make a difference for belly fat.
The blood sugar regulating effects of apple cider vinegar may be useful in targeting belly fat, but there is no scientific proof for that.
There are however many people out there, telling stories about how apple cider vinegar helped them specifically with belly fat.
So if you want to try it, the way to use apple cider vinegar to reduce belly fat is the same as using it for weight loss.
Apple cider vinegar weight loss drink
The easiest way to prepare an apple cider vinegar for weight loss drink is to take 1-2 tablespoons (15-30 ml) of vinegar and dilute them in a cup of water. Instead of water, you can dilute the vinegar in cranberry or pomegranate juice.
The best way to consume apple cider vinegar is to take it before a meal. This is because it may help suppress your appetite. Do not take more than 2 tbsp (30 ml) of apple cider vinegar per day.
Best time to drink apple cider vinegar
There is one main rule when it comes to drinking apple cider vinegar - do not drink it before bed! Acidic foods can cause acid reflux, especially if you take them before you lay down.
Generally speaking, people like to take the vinegar right before a meal, to help reduce their appetite. But it is okay to drink it during, or after the meal too.
How to drink apple cider vinegar for weight loss
Besides the standard apple cider vinegar drink for weight loss, which only consists of vinegar and water, there are other ways to drink apple cider vinegar. Incorporating the vinegar in these drinks may improve its taste and help you avoid nausea.
Here are a few tasty ways to drink apple cider vinegar for weight loss:
Tea with apple cider vinegar
Ginger and apple cider vinegar
Besides taking it in a beverage, you can also just mix the vinegar with some olive oil and use it as a salad dressing.
You can also incorporate it in your cooking in another way. For example it can be used for pickling different kinds of vegetables. Whatever works for you.
Apple cider vinegar for weight loss side effects
There are some hidden risks to vinegar consumption. Before you take this beverage, make sure you are aware of its potential side effects. Drinking vinegar does hold some dangers.
Because of its high 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
low potassium levels
indigestion
delayed stomach emptying
throat burns
bone loss
symptoms of vinegar insensitivity or intolerance
stomach pain
itchy skin
drug interactions
If you are allergic to apple cider vinegar, you may feel a tingling in your mouth while drinking it, usually followed by swelling.
Interactions
Apple cider vinegar may interact with some drugs. These drug interactions include:
Diabetes medication
Digoxin (Lanoxin)
Diuretic drugs
There may be some other drug interactions not included in this list.
Tips for safe consumption
Here are some tips that may help you decrease the risk of side effects when taking ACV for weight loss.
Consider drinking the juice through a straw, in order to protect your teeth.
Do not consume more than 30 ml (2 tbsp) of apple cider vinegar per day.
To protect your tooth enamel, always rinse your mouth after drinking vinegar.
Avoid vinegar if you have acid reflux or other related health problems, or if you are on diabetes medications.
Avoid if you have low potassium levels.
Avoid if you are taking any medications that could interact with vinegar or any of its components.
Wrap up
While ACV for weight loss has gained popularity, the scientific evidence supporting its efficacy remains limited and inconclusive.
The claims surrounding ACV's ability to promote weight loss by reducing appetite and decreasing body fat are supported by very few studies and should be interpreted with caution.
The effects observed in studies are generally minimal.
It is important to dilute ACV in water and consume it in moderate amounts.
Consider potential interactions with medications and underlying health conditions.
Sustainable weight loss and overall health require a comprehensive approach that includes a balanced diet, regular exercise, adequate sleep, stress management, and appropriate medical guidance. Relying on ACV alone is unrealistic.
While ACV may have some potential benefits, it is important to stay informed, critical, and patient in your weight loss journey.