That constant struggle to lose weight or at least maintain a healthy weight is a complete bore. The search for the ultimate lose weight quick scheme is not only fruitless but also frustrating. As a result, the world is full of scams and diet fads. I’m not sure if you’ve heard yet about apple cider vinegar having all sorts of health benefits, but one of its miraculous powers is said to be weight loss thanks to the acetic acid it contains. But does it work? Some research suggests it does. (1)
Apple Cider Vinegar For Weight Loss
According to studies, apple cider vinegar is not a quick fix for weight loss. It sill as to be used with a healthy, restricted calorie diet. It helps supplement a weight loss diet and its been used for centuries for a number of health reasons. In fact, it was the solution to assist with diabetes before insulin. (1)
How is Apple Cider Vinegar For Weight Loss Made?
As the name implies, the vinegar is made with apple cider. Apples are mixed with sugar and yeast to promote fermentation. Fermentation creates alcohol, but in the process strains of bacteria are produced that convert the alcohol to acetic acid. In the apple cider vinegar process, the alcohol disappears, leaving behind the vinegar. (1)
Probiotics And Apple Cider Vinegar For Weight Loss
The bacteria found in the apple cider vinegar in hand with the yeast act as a probiotic. These microorganisms are the same stuff found in yogurt said to offer health benefits. In apple cider vinegar, you’ll find an unsightly clump at the bottom of the bottle referred to as “the mother.” Apparently, this is the good stuff found in unrefined apple cider vinegar. (1)
How Does Apple Cider Vinegar For Weight Loss Help?
As mentioned, you can’t just take a shot of the vinegar every morning and watch the pounds melt away. You have to take it while “enjoying” a calorie-reduced diet. Oh, and you also have to exercise. So why bother? (1)
Well, according to a 2018 study when combined with diet and exercise apple cider vinegar helped people lose more weight. They also lowered their body mass index (BMI) and improved cholesterol and triglyceride levels which is particularly good if you have high cholesterol issues. (2)
Apple Cider Vinegar For Weight Loss And Appetite
The result I found most encouraging from a personal standpoint, was it also helped people feel full longer. That’s always good when dieting as it reduces the motivation to snack. The acetic acid slows the rate that food leaves the tummy. (3)
Apple Cider Vinegar For Weight Loss And Diabetes
The truth is the studies were in small groups and didn’t make any dramatic differences in BMI. However, if you have diabetes, this is really where the vinegar shows some worthwhile results. (1)
When 20 milliliters of apple cider vinegar in water was taken daily, a study found in some people with Type 2 Diabetes, their lower BMI also reduced their fasting glucose. It also helped with controlling blood sugar levels. (4)
Beyond Apple Cider Vinegar For Weight Loss
Although my weight loss fight won’t have me running to the health food store to buy a bottle of unrefined apple cider vinegar, some people might. It may have a number of health benefits including (5, 6):
- Supporting treatment of varicose veins
- Killing harmful bacteria and fungi
- Wound healing, brain health, and reducing blood pressure (in rats)
- Potentially removing toxins from the body
The truth of the matter is the studies weren’t large, not always performed on humans, and just don’t seem to provide enough proof. (1)
Apple Cider Vinegar For Weight Loss Side Effects
People with medical conditions shouldn’t be using it without speaking to their doctor as there are also side effects including: (7, 8, 9, 1)
- Wearing away tooth enamel
- Nausea
- Worsened acid reflux
- Altering insulin levels
- Worsening low potassium levels
- Overburdening the kidneys for those with a chronic kidney condition
So sadly, as with all diet fads, apple cider vinegar for weight loss doesn’t seem to be a miracle solution. You still have to diet and exercise. Although it does come with some additional health benefits, it also has side effects. All in all, if you’re looking to lose weight you know what you’ve gotta do. We all know what we’ve gotta do. Sigh.
