Apple cider vinegar has been used medicinally for centuries. Some people believe that drinking apple cider vinegar in the morning helps them lose weight. This idea has been gaining more and more popularity in recent years. We will see what these claims are based on, if they are proven effects and what the possible risks are.
Proponents of using apple cider vinegar for weight loss claim that drinking a small amount before meals helps curb your appetite and burn fat. Although recommendations for apple cider “dosages” vary, most are of 1 to 2 teaspoons before or with meals.
Is there evidence that apple cider vinegar helps you lose weight?
Medical News Today notes that currently there is no research showing that drinking apple cider vinegar at a specific time promotes weight loss. In fact, there is little convincing evidence that drinking apple cider vinegar helps people lose weight.
Some studies have found that mice and rats given acetic acid (which contains vinegar) tended to gain less body fat. However, it may not produce similar effects in humans.
One of the human studies includes 175 people who consumed a drink containing 0, 1, or 2 tablespoons of vinegar per day. After three months, those who consumed vinegar had a modest weight loss (2 to 4 pounds) and lower triglyceride levels than those who did not drink vinegar.
Some suggest that drinking apple cider vinegar can curb people’s appetites. A study in the International Journal of Obesity published in 2014 found that consuming vinegar it promoted the feeling of fullness after eating, but it did so by causing nausea.
There is another fairly small, short-term study with 39 people. One group followed a calorie-restricted diet in addition to apple cider vinegar, and another followed a calorie-restricted diet without vinegar. After 12 weeks both groups lost weight, although those who drank apple cider vinegar lost slightly more.
Both Harvard Health and Mayo Clinic note that There is not enough scientific backing to claim that apple cider vinegar works for weight loss.
Studies on apple cider vinegar for weight loss have not consistently shown significant and sustainable weight loss in various groups of people.
Side effects of consuming apple cider vinegar for weight loss
The occasional use of apple cider vinegar is considered safe. But it is very acidic and can irritate the throat if taken frequently or in large quantities.
Harvard Health publishes that The high acidity of vinegar can damage tooth enamel. This is why it must be diluted and is best consumed as a component of a salad dressing.
People taking medications that can lower potassium (such as common diuretics taken to treat high blood pressure) should exercise caution. Vinegar can cause or worsen low potassium levels.
People with diabetes should also be careful about taking too much vinegar, as can alter insulin levels.
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Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.