What the Science Really Says about Apple Cider Vinegar and Weight Loss
- How ACV Might Help
- Appetite & satiety: ACV’s acetic acid may help you feel fuller, leading to reduced calorie intake. One small trial found that consuming ACV with meals helped participants feel less hungry (Prevention, Harvard Health).
- Metabolic effects: ACV could support fat burning and lower blood sugar and cholesterol, though largely in short-term, small-scale studies (CU Anschutz News).
- Key Scientific Findings
- Lebanese study (2024): In a clinical trial involving 120 young adults, participants consumed 5, 10, or 15 mL of apple cider vinegar daily for 12 weeks. They experienced significant reductions in weight (6–9 kg), BMI (2.7–3 points), waist and hip circumference, body fat percentage, fasting glucose, triglycerides, and cholesterol—with no notable side effects (PubMed).
- Other human trials:
- A 2009 Japanese study found that consuming 1–2 tablespoons of vinegar daily led to a modest weight loss of 2–4 pounds over three months and reduced triglyceride levels.
- A 2018 study showed that participants who combined ACV with calorie restriction lost more weight (8.8 pounds) than those on a restricted diet alone.
- A 2021 meta-analysis revealed that ACV consumption can modestly reduce total cholesterol by approximately 6 mg/dL and fasting glucose by about 8 mg/dL (NIH PMC).
- What Experts Warn
- Small sample sizes, short duration: Many of these findings are based on eight to twelve-week studies with limited participants (CU Anschutz News).
- Modest benefits: Mayo Clinic says the evidence is weak and that ACV alone isn’t enough for meaningful weight loss (Mayo Clinic).
- Safety matters: ACV is highly acidic—undiluted use can harm tooth enamel, irritate the throat, and interact with medications like insulin or diuretics (Mayo Clinic).
- Practical Tips for Using ACV Safely
- Dilute it: 1–2 Tbsp in a large glass of water or mixed into dressings is safer than drinking it straight (www.heart.org).
- Time it smartly: Some users take it before meals or in the morning, but timing hasn’t been strongly studied (BMJ Group, www.heart.org).
- Watch for side effects: Limit intake to about 15 mL/day for up to 12 weeks. Monitor any oesophageal irritation or dental sensitivity (PMC).
Apple cider vinegar may offer modest benefits for weight loss, appetite control, blood sugar and cholesterol, but results seem to be based on small, short-term studies. It’s not a magic bullet and should be used as a complement to a balanced diet and regular exercise.
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