Many people claim that apple cider vinegar can help people lose weight, and it has been used that way for centuries. Proponents have suggested that it can cause the body to burn more fat, but scientific research has not backed up that claim. There is some anecdotal evidence that the vinegar's unpleasant taste might suppress hunger or that a small amount might make a person feel more full after eating. Although the vinegar is not some miraculous solution to easy weight loss and might not work at all for some people, there is a possibility that it can help you lose weight.
How It Is Used
Typically, 2 tablespoons (35.5 ml) of vinegar are mixed into a glass of water and consumed before each meal. Another suggestion is drinking the diluted solution and eating a small piece of bread about 20 to 30 minutes before a meal. Apple cider vinegar also is available in pill form as a dietary supplement. Some people have reported feeling less hungry or more full after taking the vinegar, which is sometimes attributed to its bitter taste.
Weight Loss
The 1958 book Folk Medicine: A Vermont Doctor's Guide to Good Health by Dr. D.C. Jarvis started the modern fad of using apple cider vinegar for weight loss, which has gone in and out of popularity since the 1960s. Jarvis claimed that it would cause the body to burn fat instead of storing it. Research done since then has not supported this claim, however.
Health experts say that the key to losing weight is reducing calorie consumption or burning more calories than are consumed. This typically is done by eating a healthy diet and exercising. If you take apple cider vinegar but do not reduce your caloric intake or increase your amount of exercise, you probably will not lose weight. Whether this weight loss method works for you, therefore, might depend on whether it actually makes you want to eat less.
Vinegar Types
Many proponents of using apple cider vinegar for weight loss say that certain types are best or that only certain types will work. Some prefer the organic variety. Others say that it must be raw and unpasteurized — which means that it has not been filtered, refined or distilled. There is some debate about whether the vinegar must be made from apple cider or whether white vinegar or other types can be used. The respective benefits of each variety and whether those benefits are different also is in question.
Other Benefits
A lot of other claims have been made about the benefits of vinegar, including that it washes toxins out of the body, eases digestion, or helps slow the aging process. Many of these have been disproved or found to be unsupported by scientific evidence. Research has, however, found several other potential benefits. For example, studies suggest that it might help diabetics reduce their glucose levels, might help fight heart disease, and might help reduce the risk of some types of cancer — although it could increase the risk of other types.
Potential Risks
There has been relatively little research into the use of vinegar for weight loss, so the risks have not been firmly established, and some might not be known. It is highly acidic, however, and could damage the enamel on teeth or the tissues in the throat and mouth, which is one reason why it should always be diluted before being consumed. Vinegar also might reduce bone density and potassium levels in the body. It also could interact with medications or supplements, so anyone who is considering taking it for weight loss should talk to a medical professional to determine if there is a risk of dangerous interactions.
