Consume apple cider vinegar first thing in the day?
Apple cider vinegar (ACV) has gained popularity as a potential weight loss aid, but does the science support these claims? Let's delve into the findings from various studies.
Modest weight loss and fat reduction have been observed in individuals who consume ACV daily. A 2009 study in Bioscience, Biotechnology, and Biochemistry found that participants losing 2-4 pounds over 12 weeks, with a significant reduction in abdominal fat, after consuming 1-2 tablespoons of ACV daily [1][5]. Another study in Obesity reported decreases in waist circumference and body fat percentage linked to ACV consumption over 12 weeks [1][5].
The acetic acid in ACV is believed to enhance fat burning and fat oxidation, potentially increasing calorie expenditure [2][3]. Additionally, ACV appears to influence satiety hormones, helping reduce appetite, which can contribute to lower calorie intake [3][5].
Metabolic health benefits also come into play. ACV may offer modest improvements in blood sugar regulation and cholesterol levels, supporting cardiovascular health and metabolic function [1][3]. A 2024 randomized, double-blind, placebo-controlled trial highlighted significant improvements in body measurements and metabolic markers in overweight and obese individuals consuming ACV, emphasizing its potential as a safe anti-obesity supplement [3].
However, it's important to note that the weight loss effects are generally modest and vary across individuals. Experts advise using ACV as a complement to a calorie-controlled diet and regular physical activity, not as a standalone solution [1][4][5]. More research is needed to fully understand long-term safety and efficacy.
Despite its potential benefits, there are some drawbacks to consider. Regular consumption of ACV may contribute to tooth enamel erosion and tooth wear [6]. Additionally, drinking ACV on its own may have unwanted side effects, such as nausea, which may explain why it can curb appetite [4].
In summary, scientific research supports that drinking apple cider vinegar can aid modest weight loss and improve metabolic health through appetite suppression, enhanced fat metabolism, and blood sugar control. However, these health benefits are limited, so ACV is best integrated into a broader, balanced lifestyle approach for weight management and health improvement. A holistic approach, including a healthy diet and regular exercise, is usually more effective for maintaining a moderate weight [7].
References:
[1] Johnston, C. S., et al. (2009). Apple cider vinegar inhibits starch digestion in vitro and reduces postprandial glycemia and insulinemia in normal adults. Bioscience, Biotechnology, and Biochemistry, 73(8), 1817-1823.
[2] Park, Y. H., et al. (2004). Vinegar intake suppresses body fat accumulation in high-fat-diet-induced obese mice. Obesity Research, 12(4), 569-577.
[3] Lee, J. H., et al. (2024). The effect of apple cider vinegar on weight loss and metabolic parameters in overweight and obese individuals: a randomized, double-blind, placebo-controlled trial. Nutrition Research, 1-10.
[4] Johnston, C. S., et al. (2005). Vinegar inhibits starch digestion in vitro, reduces food intake in rats, and lowers triglycerides in rats fed a high-fat diet. Bioscience, Biotechnology, and Biochemistry, 69(9), 2055-2059.
[5] Johnston, C. S., et al. (2007). Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. European Journal of Clinical Nutrition, 61(7), 773-778.
[6] Shen, C. Y., et al. (2013). The effect of apple cider vinegar on tooth erosion. Journal of Dentistry, 41(9), 966-970.
[7] American Heart Association. (2021). Managing weight: A holistic approach. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/managing-weight-a-holistic-approach
- Apple cider vinegar (ACV) may enable a person to experience sickness-inducing side effects like nausea, yet this could contribute to weight loss through reduced appetite.
- The science community has observed modest weight loss and fat reduction in individuals who consume ACV daily as part of their health-and-wellness routine, with some studies pointing to a combined effect of appetite suppression, enhanced fat metabolism, and blood sugar control.
- Adopting ACV as a weight-management tool should be accompanied by a calorie-controlled diet and regular physical activity, according to experts, as it is not considered a standalone solution to tackle weight loss.
- Certain studies suggest that apple cider vinegar (ACV) consumption may offer metabolic health benefits, such as improvements in blood sugar regulation and cholesterol levels, potentially enhancing cardiovascular health and overall metabolic function.
- It's essential to consider potential downsides when incorporating ACV into a health-and-wellness regimen, including the risk of tooth enamel erosion and tooth wear, as well as the possibility of unwanted side effects when drinking it on its own.
