If you want to use apple cider vinegar for weight loss, this article will show you what science says about apple cider vinegar and weight loss.
For many years, apple cider vinegar has been the go-to drink for hiccups, heartburn, sore throat, and much more.
Nowadays, this drink is said to boost weight loss and melt belly fat. Visit any weight loss forum and you’ll see people raving about how much weight they’ve lost by drinking apple cider vinegar.
Not everyone believes that apple cider vinegar can help you lose weight. Some experts argue that you can’t lose a significant amount of weight by simply drinking apple cider vinegar.
Instead of going back and forth about whether apple cider vinegar aids weight loss or not. Let’s into the results of various studies on apple cider vinegar.
Apple cider vinegar weight loss studies
Arizona State University study
This was a small study, with only 11 participants. The researchers wanted to find out whether taking vinegar products could reduce glucose response after meals.
They found that the participants who took vinegar with high-carb foods had a 55 percent lower blood glucose response an hour after the meal.
This is important because you’re less likely to experience hunger and cravings if your blood sugar levels are low.
That’s why the participants consumed up to 275 fewer calories by the end of the day.
Even though this study didn’t prove that apple cider vinegar (ACV) can help you lose weight, it showed that ACV can help you eat less, which will ultimately lead to weight loss.
The Japanese animal study
In 2009, researchers from Japan investigated the effects of acetic acid (the main ingredient in ACV) on fat accumulation on a high-fat diet.
Researchers gave the mice water or acetic acid for 6 weeks. The results showed that the mice that ate a high-fat diet with acetic acid lost up to 10 percent body fat compared to mice that drank water.
The researchers concluded that acetic acid could suppress accumulation of body fat and liver lipids.
New York Chiropractic college study
This study involved 49 men and women. The participants ate mostly vegan meals for 21 days.
Note that all participants were on low-calorie diets. Women ate 1200-1400 calories a day while men ate 1600- 1800 calories.
Every day, the participants drank a green drink that contained apple cider vinegar, wheatgrass, fulvic, and alfalfa.
After 21 days, the participants lost an average of 9 pounds, some losing as many as 14 pounds. Their cholesterol levels dropped and testosterone levels in men increased.
Unfortunately, there’s no way of telling if apple cider vinegar had an effect on the weight loss since there was no control group.
Additionally, the participants were bound to lose weight since they ate low-calorie diets.
Japanese human study
After research showed that ACV could inhibit the accumulation of fat in mice, Japanese researchers decided to investigate the weight loss-effect of acetic acid in humans, in this study.
The study involved 175 obese adults and it lasted for 12 weeks.
The participants were divided into 3 groups. One group drank one tablespoon of vinegar, the second group drank two tablespoons and the third group took a placebo.
The participants were asked to stick to their normal diet but restrict alcohol intake.
After 12 weeks, the results showed that the participants who drank 2 tablespoons of vinegar lost the most amounts of weight, 1.7kgs (3.7lbs). And their waistline circumferences reduced by 1.9cm.
The group that drank one tablespoon of vinegar lost an average of 1.2kgs (2.6lbs). Their waistline circumferences reduced by 1.4cm.
The placebo group gained 0.4kgs (0.9lbs) and their waistlines expanded.
So far, this is the only study that has clearly demonstrated that ACV can boost weight loss in humans.
Just because the group that took 2 tablespoons of ACV lost more weight, doesn’t mean that more is better. Drinking too much apple cider vinegar can have negative side effects. Stick to at most 2 tablespoons a day.
What people online say
I’ve gone through blog comments and forums to see what people say about apple cider vinegar and weight loss.
Most people seem to believe that taking ACV is part of the reason they’ve lost weight. Even people who have struggled with weight loss for years seem to drop a few pounds after they add ACV to their diet.
How much weight can you lose with apple cider vinegar?
The truth is, NOT MUCH!
In the Japanese study, participants only lost 3.7lbs in 12 weeks. Now, that isn’t impressive, is it?
If you maintain a calorie deficit and exercise regularly, you can lose 3.7lbs in 1 or 2 weeks.
By no means I’m saying that you shouldn’t drink ACV, I’m simply saying it isn’t the magical weight loss drink that some people make it seem.
You still have to maintain a calorie deficit, eat high-fiber foods, and exercise regularly if you want to lose weight fast.
Drinking 2 tablespoons of ACV a day can help you lose 1 extra pound a month. Which is okay considering it (drinking ACV) is an effortless thing to do.
Before I forget, don’t drink ACV vinegar without diluting it. Drinking it straight can have negative effects since it’s too acidic.
Add it to a glass of water or mix it with olive oil and use the mixture to top your salads.
Most people recommend Braggs apple cider vinegar, therefore, it’s the brand you want to buy if you’ve never used ACV before.
If you’re not impressed by the amount of weight ACV can help you lose, there are other benefits that may convince you to start taking it.
Other benefits of ACV
May improve insulin sensitivity: According to this study, eating vinegar with high-carb meals can improve insulin sensitivity by 34 percent in diabetics or people with insulin resistance.
May lower fasting blood sugar: A study on diabetics found that those who took ACV with high-protein snacks had lower fasting blood sugar compared to those who took a placebo.
May lower cholesterol levels: Studies on diabetic rats show ACV can lower bad cholesterol and increase good cholesterol.
May improve PCOS symptoms: This study found that some women resumed ovulation after drinking ACV.
The truth is drinking apple cider vinegar won’t help you lose lots of weight. However, it can help you drop a few pounds.
Remember that taking too much ACV can be harmful so stick to a maximum of 2 tablespoons a day.
Instead of relying on ACV for weight loss, follow this step-by-step fat loss plan. It is designed to help women lose belly fat without using a restrictive diet or working out for hours.
If you want to lose belly fat in the fastest way humanly possible. Try the VFX Body program now.
Has apple cider vinegar helped you lose weight?
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