Apple cider vinegar for weight loss: what are the benefits?

For years there has been talk about the possible benefit of apple cider vinegar in the effort to lose weight and fat. For this reason, more and more people try to include it in one way or another in their daily diet.

It is often said that apple cider vinegar is used for weight loss, a flat stomach, and also against cellulite! What is true according to the latest scientific data and how is it recommended to consume it?

What is apple cider vinegar?

Apple cider vinegar (ACV) is the vinegar produced from apple juice, after fermentation of its sugars with the help of microorganisms, specifically bacteria.

The main component of the final product is acetic acid, which is responsible for its characteristic strong smell and taste. Apart from acetic acid, it also contains other acids (e.g. malic), as well as probiotics, enzymes, vitamins and trace elements, as long as it is of course raw, and ideally unfiltered.

Regarding its benefits, apple cider vinegar seems to have a wide range of beneficial properties, with the following being widely known:

• Cardioprotective (regulation of lipids, sugar, pressure, body weight)
• Antimicrobial (oral hygiene, anti-fungal and UTI-preventive)
• Cosmetic (shiny hair, anti-acne, natural teeth whitening)
• Detox

Does apple cider vinegar help with weight loss?

Although there is some evidence available that suggests the positive effect of daily consumption of apple cider vinegar in the effort to lose weight and/or fat, the studies that have been carried out on the subject are not sufficient, and only a few of them had a human population as a sample.

The main findings that support the opinion that apple cider vinegar can help with weight loss, concern its following actions:

• Rapid achievement of satiety
• Decreased appetite
• Enhancement of metabolism
• Improvement of digestion
• Regulation of glucose levels
• Enhancement of lipolysis

In particular, it appears that in combination with a balanced diet and daily physical activity, apple cider vinegar can enhance weight and fat loss as well as support your health and, in particular, heart health.

For example, by taking apple cider vinegar (e.g. 1 tablespoon dissolved in water) before a meal, you are likely to consume fewer calories overall and burn more. In addition, using ACV as a dressing – instead of some calorically dense sauce – during a meal can also contribute to weight loss.

However, it is worth mentioning that there is no significant data on the long-term use and contribution of apple cider vinegar to weight loss. In particular, all the research that has been carried out in humans studied the results of consuming ACV for a period of weeks.

One study showed that people (overweight and obese) who restricted their daily calorie intake and consumed 30ml of apple cider vinegar daily lost more weight in the same period of time, compared to those who did not consume apple cider vinegar but restricted their daily calories equally. Improvement was observed in both weight and appetite (decrease) and lipid levels (decrease in triglycerides and total cholesterol, increase in HDL).(4)

In addition, apple cider vinegar helps regulate glucose levels, significantly reducing sudden cravings for food, especially sweets, and helping to control portion sizes.

Furthermore, research carried out in obese rats showed an enhancement of metabolism and a preventive effect on fat storage.(3)

Another study showed that people who consumed apple cider vinegar before a meal ended up eating significantly less. It is thought, however, that this came from the feeling of nausea that the consumption of ACV led to.(3)

Finally, apple cider vinegar has been shown to delay the passage of food from the stomach to the small intestine, helping us feel fuller for longer after meals.(3)

How do I add apple cider vinegar to my diet?

Apple cider vinegar can be easily consumed in the form of a food dressing, for example by mixing it with olive oil and then adding it to salads (e.g. green leafy vegetables) and meals of your choice.

It can also be added to fruit smoothies (e.g. banana, apple, ginger, nuts) to moderate its strong taste. This option is ideal for those who cannot consume it plain or in a salad.

Finally, you can also consume ACV as it is, but always dissolved in water. Specifically, it is recommended that ten times the amount of water be used for every part of apple cider vinegar. The above mixture is recommended to be consumed at various times during the day (2-3 times a day) and especially before or during meals.

It is worth noting that its consumption before bedtime should be avoided, to avoid the occurrence or worsening of gastroesophageal reflux disease (GERD).

How much apple cider vinegar should I drink per day?

Apple cider vinegar can be consumed on a daily basis, as long as there is no contraindication. However, caution is required regarding the daily intake.

Overall, it is recommended not to consume more than 3 spoons of ACV daily, to avoid possible side effects from taking it. Of course, this limitation does not affect the beneficial results, in terms of slimming, as they seem to be achieved with a dose of 2 spoons – that is, 30 ml – per day.

Ideally, it is recommended to consume 1-2 tablespoons of apple cider vinegar daily, either diluted in water or in the presence of food (e.g. as a salad dressing). It is also recommended to start with taking 1 spoon per day and after a few days, if it is well tolerated, to increase the intake by 1 spoon (total 2 tbsp per day).

However, apple cider vinegar is not going to work wonders if it is not combined with a balanced and/or low-calorie diet and regular exercise.

Does apple cider vinegar have any side effects?

Apple cider vinegar is generally considered well tolerated, as long as it is not taken undiluted but mixed with water or food. This is suggested because of its high acidity, which can severely irritate the esophagus and stomach if consumed as is.

Even dissolved in water, however, it is recommended to take it with a straw so as not to damage the teeth enamel. It is also recommended not to brush the teeth for at least half an hour after consuming apple cider vinegar, in order to optimally protect them.

The main side effects from consuming apple cider vinegar, however, concern gastric discomfort and appear when it is consumed too often and/or in large quantities and include the following:

• Motion sickness
• Gastroesophageal reflux
• Heartburn
• Esophageal irritation
• Gastroparesis

In addition, the consumption of apple cider vinegar in significant quantities is contraindicated during pregnancy and breastfeeding, due to insufficient information on its safety, as well as by people with:

• allergy to apple and/or pectin
• gastroparesis
• Helicobacter pylori
• hypokalemia

In addition, it should be avoided by those receiving treatment that leads to a decrease in potassium levels or hypoglycemic therapy.

In general, apple cider vinegar appears to interact with certain medications, such as diuretics and insulin. Therefore, people with hypertension or diabetes should consult a health care specialist if they intend to consume significant amounts of it on a regular basis.

In conclusion, although there are not many large studies available that prove the benefit of apple cider vinegar in slimming, consuming it in the right way and in the recommended dosage can certainly result in multiple benefits to the body!

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