Is apple cider vinegar a real thing to help you lose weight? It turns out that there is good science supporting the use of 1-2 tablespoons of apple cider vinegar every day.
I wrote a more detailed article about this a few months ago, that you can find here.
Here is a basic summary of what I said, to help you get the point quickly (and so I don’t just repeat myself):
Apple cider vinegar (ACV) may support weight loss through its acetic acid content, which has several effects:
- Regulates Blood Sugar: Acetic acid helps stabilize blood sugar levels, reducing spikes that can lead to cravings and overeating.
- Boosts Metabolism: It may enhance metabolic rate, aiding in calorie burning.
- Promotes Fullness: Acetic acid stimulates satiety hormones like GLP-1 and PYY, which could potentially help you reduce your appetite.
- Mimics Fiber Benefits: ACV can replicate some effects of a high-fiber diet, supporting digestion and weight management.
- Study Evidence: A 12-week study cited in the article, published in Bioscience, Biotechnology, and Biochemistry, showed that participants consuming 1-2 tablespoons of vinegar daily experienced significant reductions in body weight, BMI, visceral fat, waist circumference, and triglyceride levels compared to a placebo group. (But not like semaglutide or tirzepatide.)
It looks like 1-2 tablespoons of ACV daily is about the right amount, ideally diluted in water or used in salad dressings, split into two doses (e.g., before breakfast and dinner) for optimal effects. Exceeding this amount is not advised, and combining ACV with other weight-loss-promoting foods, like fiber-rich options, is recommended for better results.
