I’ve been getting a lot of great feedback on these fact or fiction articles so I decided to do another one on apple cider vinegar weight loss. Some housewives would have you believe that going on an apple cider vinegar diet will cause you to drop pounds consistently without the need for exercise or going hungry. Let’s take a closer look at the science behind this theory and determine whether apple cider vinegar weight loss is indeed a myth or reality.
What is apple cider vinegar?
Apple cider vinegar is a type of pale amber colored vinegar produced from organic apple must (freshly pressed juice which still contains the fruit seeds, stems, and skins), or cider (an alcoholic beverage produced from fermented apple juice). Yeast and bacteria are added to the must or cider, which converts the carbohydrates (or sugar) into alcohol in the fermentation process. The product is then fermented again and converted into vinegar using an acetic acid-forming bacteria.
The primary active ingredient in apple cider vinegar is acetic acid – which proponents claim to be responsible for its weight loss properties. ACV also contains beneficial vitamins and elements including vitamin A, B1, B2, C, and E; as well as calcium, potassium, magnesium, sodium, iron, phosphorus, and zinc. Other significant ingredients include malic acid, pectin, and ash.
Organic or unpasteurized apple cider vinegar may contain mother of vinegar – which is a cobweb-like structure composed mostly of living acetic acid bacteria.
The apple cider vinegar diet
The apple cider vinegar diet itself involves taking around 1-2 teaspoons of ACV with water before each meal. Some recommend adding honey to the mixture to taste.
There are also apple cider vinegar tablets and capsules available, however I don’t recommend using them. There is much evidence against the value of taking such supplements, as they are not well regulated, do not contain mother of vinegar, and can vary dramatically in terms of quality and vinegar content.
How does apple cider vinegar for weight loss work?
The honest answer is – no one knows for sure, yet. There have studies that found taking apple cider vinegar for weight loss lowers the body’s glucose and insulin responses, which aids is losing weight.
It is also speculated that pectin, an ingredient in ACV, acts as an appetite suppressant. It is possible that the water soluble fiber absorbs water and fills your stomach, making you feel less hungry. The acetic acid in apple cider vinegar may also be responsible for increasing your metabolic rate, resulting in more energy burned. Other proponents suggest that apple cider vinegar also helps reduce water retention, as well as improve digestion.
Research supporting apple cider vinegar weight loss
A 2009 study published in Bioscience, Biotechnology, and Biochemistry had 175 obese adults consume a 500 ml beverage daily for 12 weeks. The beverage contained either no vinegar, 15 ml of vinegar, or 30 ml of vinegar. By the end of the 12 week period, the subjects who had been given the vinegar drink had shown a significantly greater amount of weight loss and decreased body mass index, as well as decreased waist circumference and abdominal fat in comparison to those who were given the placebo drink.
The Journal of Agricultural and Food Chemistry also published a study in 2009 that saw mice fed high-fat diets. The mice which were also given acetic acid developed up to 10% less body fat compared to those that weren’t. There have also been multiple studies conducted by various scientific bodies that have concluded that vinegar helps lower insulin and glucose responses in the body (which should help in losing weight), and also suppresses appetite and increases satiety.
While these studies have shown promising findings, they were conducted with regular vinegar. It is still too early to come to any concrete conclusion regarding apple cider vinegar and weight loss.
Apple cider vinegar health benefits
Other than weight loss, proponents claim that there are many other apple cider vinegar benefits. Diabetes Care published a study in 2007 in which scientists found that patients with type 2 diabetes who consumed apple cider vinegar showed favorable changes in blood sugar levels overnight.
The British Journal of Nutrition also published a 2006 study which found that rats had shown a significant reduction in triglyceride and cholesterol levels after being fed acetic acid.
Other proponents of apple cider vinegar weight loss also claim that ACV can help with conditions such as chronic fatigue syndrome, heartburn, high blood pressure, high cholesterol, arthritis, gout, allergies, hair loss, and acne.
Apple cider vinegar side effects
There are also some risks and side effects of apple cider vinegar for weight loss. The main ingredient in ACV is acetic acid, and as the name suggests – it is highly acidic. If you decide to take the apple cider vinegar diet for weight loss, you should always dilute the solution with water or juice. In its pure form, it’s possible for the liquid to damage your tooth enamel, or the tissue of your mouth and throat.
It is also possible for apple cider vinegar to interact with your current medication, including diabetes or heart disease medicine, diuretics, and laxatives. ACV can also influence your insulin and glucose levels, so you should check with your doctor if you have diabetes before using the diet – in fact, checking with your doctor is never a bad idea for anyone.
Long term consumption of apple cider vinegar for weight loss can also cause low potassium levels as well as reduced bone density. If you have existing conditions with low potassium or osteoporosis – again, consult your doctor!
Should I use apple cider vinegar for weight loss?
That depends. Personally I would avoid taking tablets and capsules, as well as the apple cider vinegar diet that has you take a few teaspoons before every meal. While recent studies have found promising results, there simply still isn’t enough evidence to support the claim that ACV helps you lose weight. On the other hand, if you want to use it as a salad dressing – that’s probably okay.
But if you do insist on trying the apple cider vinegar weight loss diet – be sure to talk to your doctor first!
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