The Real Deal About Apple Cider Vinegar and Losing Weight

Alright, folks, let’s talk about apple cider vinegar and weight loss. We’ve all heard the crazy claims about magical foods that can burn fat without any effort. Remember the celery myth? Yeah, turns out it’s not true. But what about apple cider vinegar? Could this be the secret weapon we’ve been waiting for?

So, if you Google apple cider vinegar, or ACV as the cool kids call it, you’ll find a ton of health claims. People say it can lower cholesterol, whiten your teeth, and basically solve all your problems. It’s no wonder that over 50% of Americans have tried ACV for their health, thanks to celebs like Kim Kardashian and Katy Perry. Even Victoria Beckham is reportedly a fan.

But let’s not get too carried away. Dr Tim Crowe, a dietitian and host of the Thinking Nutrition podcast, advises us to take these claims with a pinch of salt. He says, “Sure, there’s some scientific evidence that suggests ACV might help with weight loss and blood sugar levels, but it’s definitely not a miracle cure.”

So, what’s really going on here? Let’s dig a little deeper.

First things first, what does apple cider vinegar actually do? Well, it’s all about the acetic acid. This is the main active component in ACV and is believed to be responsible for most of its health benefits. It can help lower blood triglycerides and stabilize blood sugar levels. And hey, that’s not all. A study from Singapore in 2016 found that vinegar, not specifically ACV, can even improve insulin sensitivity and increase blood flow to tissues. That’s pretty cool, right?

But where ACV might have an edge over other vinegars is in its gut health benefits. You see, unfiltered apple cider vinegar contains something called “the mother.” No, not your actual mother, but a mix of proteins, enzymes, and gut-friendly bacteria. And having a healthy gut has been linked to a lower risk of all sorts of diseases. So, maybe it’s worth having a little ACV every day for overall health, rather than just for weight loss.

Now, let’s get to the juicy stuff. Does apple cider vinegar actually help you lose weight? Well, some studies suggest it might. In a study from 2018, 39 participants followed a restricted-calorie diet for 12 weeks, with or without ACV. Both groups lost weight, but the ACV group lost a bit more. However, Dr Crowe isn’t convinced that ACV is a fat-burning miracle. He says, “Drinking vinegar can make you feel a bit nauseous and reduce your appetite. So, it’s possible that ACV might help with weight loss, but it’s more about feeling a little sick than any magical fat-burning powers.”

And let’s not forget about blood sugar levels. ACV might actually help with that. Several studies have shown that vinegar, in general, can reduce blood glucose and insulin levels. But again, this is vinegar in general, not just ACV. So, it’s probably the acetic acid doing the trick, not some special ACV magic. And if you don’t have diabetes, your blood sugar is probably just fine without the vinegar shots.

Now, here’s a wild claim: ACV can target belly fat. Sounds too good to be true, right? Well, a study from Japan in 2009 did show that overweight participants who took vinegar daily for 12 weeks did see a small reduction in body weight and waist circumference. But let’s be real, the amount of weight lost was pretty small, so it’s not exactly a game-changer.

But before you go chugging ACV like there’s no tomorrow, there are a few downsides to consider. First of all, drinking vinegar straight up is not the most pleasant experience. And it can actually damage your teeth if you’re not careful. One study found that vinegar increased dental erosion by 18% in just 8 weeks. Yikes! So, if you’re still keen on taking a daily shot of ACV, make sure to dilute it first. Oh, and if you’re on any medications, it’s a good idea to check with your doctor before adding ACV to your routine.

So, if you’re still interested in trying ACV for weight loss or its other potential health benefits, here’s the recommended dose: 1-2 tablespoons per day, mixed with water. It’s best to spread it out throughout the day and take it before meals. Or, if you’re feeling fancy, you can make a delicious salad dressing with ACV, olive oil, mustard, honey, and dried herbs. Yum!

Alright, folks, that’s the lowdown on apple cider vinegar and weight loss. It’s not a magical cure-all, but it might have some benefits. Just remember to use it wisely and don’t expect miracles. And hey, if you’ve tried ACV before, let us know in the comments!