Can Apple Cider Vinegar Help You Lose Weight? We include products we think are useful for apple cider vinegar and weight loss readers.
If you buy through links on this page, we may earn a small commission. Apple cider vinegar has been used as a health tonic for thousands of years. Research shows it has many health benefits, such as lowering blood sugar levels. But can adding apple cider vinegar to your diet also help you lose weight? This article explores the research behind apple cider vinegar and weight loss. It also provides tips on incorporating apple cider vinegar into your diet.
First, apples are cut or crushed and combined with yeast to convert their sugar into alcohol. Second, bacteria is added to ferment the alcohol into acetic acid. Traditional apple cider vinegar production takes about one month, though some manufacturers dramatically accelerate the process so that it takes only a day. Acetic acid is the main active component of apple cider vinegar.
Also known as ethanoic acid, it is an organic compound with a sour taste and strong odor. The term acetic comes from acetum, the Latin word for vinegar. Summary Apple cider vinegar is made in a two-step fermentation process. Acetic acid is the vinegar’s main active component. Acetic acid is a short-chain fatty acid that dissolves into acetate and hydrogen in your body.
Although the results of animal studies look promising, research is needed in humans to confirm these effects. Summary Animal studies have found that acetic acid may promote fat loss in several ways. It can reduce fat storage, increase fat burning, reduce appetite and improve blood sugar and insulin response. In addition to its appetite-suppressing effects, apple cider vinegar has also been shown to slow the rate at which food leaves your stomach. In another small study, taking apple cider vinegar with a starchy meal significantly slowed stomach emptying.
However, some people may have a condition that makes this effect harmful. Gastroparesis, or delayed stomach emptying, is a common complication of type 1 diabetes. Timing insulin with food intake becomes problematic because it is difficult to predict how long it will take for blood sugar to rise after a meal. Summary Apple cider vinegar helps promote fullness in part due to delayed stomach emptying. This may naturally lead to lower calorie intake. However, this could worsen gastoparesis for some. They were told to restrict their alcohol intake but otherwise continue their usual diet and activity throughout the study.
Decrease in body fat percentage: 0. The placebo group actually gained 0. According to this study, adding 1 or 2 tablespoons of apple cider vinegar to your diet can help you lose weight. It can also reduce your body fat percentage, make you lose belly fat and decrease your blood triglycerides. This is one of a few human studies that have investigated vinegar’s effects on weight loss.