Achieving and maintaining a healthy weight can be difficult, especially if you’re looking for a natural approach. Apple cider vinegar (ACV) has become popular in recent years as a home remedy for weight loss. But does it work? This blog post will examine the evidence behind ACV, how to use it correctly, and the potential risks associated with drinking it.
What is Apple Cider Vinegar?
Apple cider vinegar is made from apple cider that has been fermented first with yeast and then with bacteria. It contains acetic acid along with some vitamins, minerals, and other compounds like pectin, tartaric acid, lactic acid, citric acid, and malic acid. The acetic acid gives ACV its sour taste and provides most of the health benefits attributed to it.
How Does Apple Cider Vinegar Aid in Weight Loss?
There are several ways in which drinking ACV may help people lose weight. The most commonly cited method by which ACV aids in weight loss is by reducing appetite and increasing feelings of fullness after meals due to its acidic taste1. Additionally, research suggests that consumption of acetic acid—the main active ingredient in ACV—may reduce fat storage and increase energy expenditure2. Finally, some small studies have found that ACV may help lower blood sugar levels when consumed before or after meals3-5. This can be important for individuals trying to manage their weight because rising blood sugar levels typically trigger hunger cravings6.
How Much Apple Cider Vinegar Should You Drink for Weight Loss?
Research suggests that those who wish to take advantage of the potential benefits of ACV for weight loss should consume one to two tablespoons (15–30 ml) per day7-8. For optimal results mix one tablespoon (15ml) of organic raw unfiltered apple cider vinegar into eight ounces (240ml) of water or juice—preferably on an empty stomach one hour before meals9-10. Those using vinegar supplements should follow dosing instructions on product labels as potency varies among different brands11-12 .
What Are The Risks Associated With Drinking Too Much Apple Cider Vinegar?
Because large amounts of undiluted vinegar can burn your esophagus and throat13–14 , it’s important to limit intake and always dilute your apple cider vinegar before consuming it15–16 . Some sources also recommend avoiding taking more than two tablespoons per day17 , though further research is needed to determine an upper limit for safe consumption18 . Additionally, drinking too much apple cider vinegar may cause nausea or indigestion19 . Finally consultation with a healthcare provider prior to consuming large quantities is highly recommended20 .
Summary
In conclusion, although there is some evidence suggesting apple cider vinegar may aid in weight loss when consumed daily in moderate amounts 7–8 , more research is needed to confirm these effects21 . It’s important not to exceed the recommended dosage 18 , dilute the solution 9-10 , and consult a healthcare provider 20 prior to starting an ACV regimen 21 .
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