Apple cider vinegar may have some beneficial effects for people who are trying to lose weight. Read more here.
Apple cider vinegar has become a popular weight loss supplement. But is it effective? This guide reviews what apple cider vinegar is, the benefits of apple cider vinegar for weight loss, its other potential advantages, and how to take it safely.
What is apple cider vinegar?
Apple cider vinegar (ACV) is a type of vinegar made from fermented apple juice. Like other vinegars, it’s very acidic because it’s high in a compound called acetic acid, a byproduct of the fermentation process. Since it’s made from apples, it also has a unique flavor.
Additionally, apple cider vinegar can contain live bacteria called probiotics. Most people recommend you purchase ACV “with the mother,” meaning it is unfiltered and still contains these bacteria. Supposedly, ACV “with the mother” provides the most health benefits.
Can apple cider vinegar help with weight loss?
Research on ACV and weight loss is very limited, but many people report that it has helped them lose weight.
Some evidence suggests that vinegar supplementation can help keep blood sugar levels lower by improving your body’s insulin response, which is the hormone that helps decrease your blood sugar. Insulin resistance—when your body doesn’t “listen” to insulin—has been implicated as a major contributor to weight gain. Therefore, since vinegar may help your body be more insulin sensitive, it could have a role in weight control.
ACV supplementation may also help you feel fuller after a meal and lead to a reduction in calorie intake. One study found that ACV supplementation of 1-2 tablespoons daily helped reduce abdominal fat and promote weight loss in obese people.
Additionally, ACV may contain trace amounts of probiotics from the vinegar cultures as well as prebiotics, or fiber, from the apple juice it’s made from. By promoting gut bacteria regulation, prebiotics and probiotics may also play a small role in weight management.
Some other benefits of ACV include its potential antibacterial activity, as well as its ability to help kick off the digestion process, which may relieve some digestive issues.
How to take it
One of the safest (and tastiest) ways to consume ACV is by adding it to foods you normally eat—for example, marinades or homemade salad dressings.
You can also add it to water and dilute it to make it easier to drink. If you prefer to just get it done, you can drink it straight. Just make sure not to swish it around your mouth, as the acid can wear away at your tooth enamel. You may also want to rinse your mouth out with water after taking it to ensure there’s no vinegar left clinging to your teeth.
Additionally, be sure to stick to a safe dose: no more than two tablespoons of ACV daily. There have been reports of people significantly harming their health due to taking high quantities of ACV.
To keep it simple, you could also just take an ACV supplement that contains an appropriate daily dose of ACV, usually in an easy-to-swallow pill or capsule. For instance, Medlixr’s ACV + Keto contains 300 mg of dehydrated ACV along with several other ingredients that may help boost your weight loss.