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Follow me on Twitter @RobShmerling People search for information on a wide variety of health topics in Google and other search engines. That’s no surprise. But I was surprised to learn that "apple cider vinegar weight loss diet" (or sometimes called the apple cider vinegar detox) was among the fastest-rising health topic searches for Google in 2017. And then I found out that apple cider vinegar has been used medicinally for centuries! Why the renewed interest? And, more importantly, does it work? What is the apple cider vinegar diet?Apple cider vinegar comes from apples that have been crushed, distilled, and then fermented. It can be consumed in small quantities or taken as a supplement. Its high levels of acetic acid, or perhaps other compounds, may be responsible for its supposed health benefits. Although recommendations for "dosing" vary, most are on the order of 1 to 2 teaspoons before or with meals. What can the apple cider vinegar diet do for you?For thousands of years, compounds containing vinegar have been used for their presumed healing properties. It was used to improve strength, for "detoxification," as an antibiotic, and even as a treatment for scurvy. While no one is using apple cider vinegar as an antibiotic anymore (at least, no one should be), it has been touted more recently for weight loss. What’s the evidence? Studies in obese rats and mice suggest that acetic acid can prevent fat deposition and improve their metabolism. The most widely quoted study of humans is a 2009 trial of 175 people who consumed a drink containing 0, 1, or 2 tablespoons of vinegar each day. After three months, those who consumed vinegar had modest weight loss (2 to 4 pounds) and lower triglyceride levels than those who drank no vinegar. Another small study found that vinegar consumption promoted feeling fuller after eating, but that it did so by causing nausea. Neither of these studies (and none I could find in a medical literature search) specifically studied apple cider vinegar. A more recent study randomly assigned 39 study subjects to follow a restricted calorie diet with apple cider vinegar or a restricted calorie diet without apple cider vinegar for 12 weeks. While both groups lost weight, the apple cider vinegar group lost more. As with many prior studies, this one was quite small and short-term. In all, the scientific evidence that vinegar consumption (whether of the apple cider variety or not) is a reliable, long-term means of losing excess weight is not compelling. (On the other hand, a number of studies suggest that vinegar might prevent spikes in blood sugar in people with prediabetes and type 2 diabetes by blocking starch absorption — perhaps that’s a topic for another day.) Even among proponents of apple cider vinegar for weight loss or other health benefits, it’s unclear when to drink apple cider vinegar (for example, whether there is particular time of day that might be best?) or how much apple cider vinegar per day is ideal. Is there a downside to the apple cider vinegar diet?For many natural remedies, there seems to be little risk, so a common approach is "why not try it?" However, for diets with high vinegar content, a few warnings are in order:
So what?If you are trying to lose weight, adding apple cider vinegar to your diet probably won’t do the trick. Of course, you’d never suspect that was the case by the way it’s been trending on Google health searches. But the popularity of diets frequently has little to do with actual evidence. If you read about a new diet (or other remedy) that sounds too good to be true, a healthy dose of skepticism is usually in order. Is apple cider vinegar really effective for weight loss? This post will give you the skinny, answering why (and how) apple cider vinegar can help you lose weight. Plus tips on how to properly take it! If you’ve been following my blog for some time, you know that I fawn over apple cider vinegar. It’s helped me overcome my struggle with weight and has earned its place as an absolute staple in my kitchen. Full disclosure: Not only do I enjoy drinking it…I look forward to it! So it’s no surprise that I’ve already shared posts about 19 Benefits of Apple Cider Vinegar and When to Drink Apple Cider Vinegar. But there was a noticeable gap in the specifics of ACV and weight loss. So we’re honing in on that today, covering topics like how to burn belly fat, relieve bloating, and how to protect your teeth from ACV’s acidic properties. If you’re not yet drinking a daily dose of ACV as part of your clean(ish) diet, keep reading because it might be just what you’re looking for. Let’s go! How Does Apple Cider Vinegar Reduce Belly Fat?Belly fat is often a struggle (especially for women) because it’s easy to gain and hard to lose. The acetic acid found in Apple Cider Vinegar can help reduce belly fat due to the following four principles: It can help to…
By reducing your body fat percentage and boosting your metabolism, ACV can be integral for anyone trying to lose belly fat. Supplement it with a clean(ish) diet and regular exercise for best results. What Else Makes It Good For Weight Loss?What also makes ACV good for weight loss is that it has zero carbs and only three calories per tablespoon! It can work wonders when combined with a healthy meal plan (or even intermittent fasting). Remember, don’t drink apple cider vinegar straight. It can irritate the throat and esophagus. Plus, it’s also hard on the enamel of the teeth, so I always suggest diluting it with water. (Or, even some olive oil with a salad!) How Fast Does Apple Cider Vinegar Help You Lose Weight?According to a study published in the Journal of Bioscience, Biotechnology, and Biochemistry, Apple Cider Vinegar can result in effective weight loss after three months (or 12 weeks). People in this study dropped an average of 4 pounds by consuming 1 to 2 tablespoons of diluted apple cider vinegar every day. Is It Better To Take Apple Cider Vinegar In The Morning Or At Night?This is a question I get asked all the time so let’s run through the basic facts to make an informed decision. Have Apple Cider Vinegar in the morning if:
Have it in the evening if:
Psst – I did write a whole post on When to Drink Apple Cider Vinegar if you want more info on this. Does Apple Cider Vinegar Help With Bloating?Because apple cider improves digestion, drinking it can also help reduce bloating. It can also help relieve heartburn. Hooray! Proper digestion means we have sufficient acidity in the stomach to absorb the nutrients in our food. A lack of stomach acids can prevent us from breaking down the food and nutrients (which can cause digestive issues, gas, and bloating). Simply put, ACV is high in acidity, which can help facilitate smooth digestion. If bloating is something you consistently struggle with, you may find this post useful: 10 Easy Steps To Reduce Bloating Fast. Is Apple Cider Vinegar Bad For Your Teeth?Yes, regularly drinking any vinegar can lead to the erosion of your tooth enamel (if you don’t drink it properly). It’s important to know that you cannot regrow tooth enamel — once you lose it, it’s gone. So you want to make sure to protect it because it’s what protects your teeth from decay and disease. Although ACV and other kinds of vinegar are harsh on the teeth, there are still ways to keep your teeth safe. Here’s how:
What Happens If You Drink ACV Everyday?Drinking ACV every day (in moderation) can be excellent for your overall health. Here are some of the benefits of drinking apple cider vinegar daily:
Pretty impressive, right? How Do You Use Apple Cider Vinegar For Weight Loss?Whether it’s for weight loss or to maximize its many other benefits, here are some ways I’ve found to get a daily dose of ACV properly:
ACV does amazingly well to support intermittent fasting too! It helps suppress appetite (during your fast) and lowers blood sugar levels (when you break your fast). More Helpful Posts For Weight LossI hope this helped you see just how awesome apple cider vinegar is, especially for anyone trying to lose weight. For more practical and sustainable weight loss tips, check out these posts:
This post contains affiliate links for products I use regularly and highly recommend. Is it better to take apple cider vinegar in the morning or at night for weight loss?There's some evidence that supports the fact that apple cider vinegar, had first thing in the morning may promote faster weight loss and accelerate fat burning. Since it works primarily as a detoxifying agent, a shot of apple cider vinegar in the morning can clear out toxins from the body and aid a fresh start.
What time should I drink apple cider vinegar for weight loss?According to the experts drinking apple cider vinegar first thing in the morning with some lukewarm water can promote faster weight loss and accelerate fat burning.
When should you drink apple cider vinegar for best results?Drinking ACV right after a meal can delay digestion. Thus, it's best to have it before a meal or empty stomach to maximise its health benefits. Breathing ACV can cause harm to your lungs, One must avoid sniffing it that can cause a burning sensation in your lungs.
How much apple cider vinegar you should drink to lose weight?Weight control.
In the study that found weight loss benefits, people drank about 2 tablespoons of ACV a day – one before lunch and the other before dinner. Experts say that amount should be safe for most people.
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When should you drink apple cider vinegar for weight loss
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