The benefits of organic apple cider vinegar for weight loss are pretty controversial. There are countless claims OACV is good for weight loss. However, after analyzing the studies, experts suggest that ACV is unreliable if you focus on weight loss.
I am Azad, a microbiologist. Food, nutrition, and wellness writer from MyOrganicBD. We studied and experiment OACV for one month now.
Organic Apple cider vinegar has many benefits. It got hype for the weakest claim: weight loss. We are taking you on a short journey to the heart of the controversy from an honest and neutral perspective. Keep reading.
As losing weight becomes the dream of modern obese people. Various magic potions and pills for weight loss are becoming trendy among a large population. Trends are often things that people like to hear. Isn’t it comforting to think that “Gaining weight is not a problem. There are easy solutions!” But is apple cider vinegar for weight loss a comforting myth?
To understand that, let us explain what it does to your body in the context of weight loss.
How do we lose weight?
Weight loss refers to an internal reduction of body mass and weight. This process includes the reduction of body fat, tissue, body fluid, etc. Those components are metabolized by our body, helping us lose mass. (1)
But how do we take our body to the condition where it starts organically breaking down its fat and body weight?
It happens when we,
- Exercise (1)
The fat stored in our body provides emergency fuel for survival without food. Exercise is another way to use up that fuel as it takes extra energy. (1)
Can organic apple cider vinegar help this process? Let’s explore that in the next part.
What are the potential ways ACV could help in weight loss?
In science, there is no such thing as half a proof. Most research that tries to back up organic apple cider vinegar for weight loss is not conclusive yet. However, keep in mind that it is not entirely proved either.
Here are some potential effects of apple cider vinegar (ACV). We need further long-term research to confirm its weight loss potential.
Apple cider vinegar is well known for lowering appetite. Maintaining a low-calorie diet for weight loss is quite challenging. If something like apple cider vinegar helps you reduce your appetite for food, it will be easier for you to lose weight.
But science does not entirely back up apple cider vinegar’s appetite-reducing ability. A short-term study on organic apple cider vinegar got four positive results among six. However, it did not show an appetite-lowering effect in the long term. (1)
Activating fat-burning Gene
Research on apple cider vinegar’s effect on fat-fed rats concludes that OACV activates rats’ fat-burning genes. It helps faster weight loss. The research provides us with a clue. But without human study and success, it’s too early to rely on that. (1)
Improving Gut Health
We often underestimate how much our health and well-being depend on our gut health. Gut bacteria help us absorb a good part of the energy left in the food that reaches the lower intestine. Therefore, the energy we get from food highly depends on the bacteria we inhabit in our gut.
Some bacteria may make your weight loss journey easy, while others can also make it a hard mountain to climb. (1) The effect is true, but the role of specific bacteria and detailed processes is still in the dark due to a lack of research.
Apple cider vinegar can have a probiotic effect, but we don’t know if it helps weight loss!
There are a few positive results about organic apple cider vinegar for weight loss. A 2009 study of over 175 people showing that 1-3 spoon full of ACV for three months helped them lose 2-4 pounds. Another small 2018 study over 39 people shows a positive effect of ACV in weight loss. (1,2)
Experts suggest those studies are insufficient for conclusion. Because they have different limitations and biases.
ACV may affect certain medicines and cause complications in some diseases. (1) People who are taking insulin and blood sugar-reducing medication should not drink it. Moreover, do not brush your teeth after having apple cider vinegar, as it may cause enamel damage. Try an alternative of apple cider vinegar if you are worried.
We should acknowledge that apple cider vinegar for weight loss benefits may not reliable right now, but it has some other proven benefits. It reduces blood sugar, blood cholesterol and improves insulin sensitivity. Learn more about Organic apple cider vinegar.
How can you use organic apple cider vinegar for weight loss?
The benefits of OACV for weight loss are not well-backed by science, but are quite popular among a large population. A common way to use OACV for weight loss is to drink it once in the morning on an empty stomach. Warm or cold temperature does not matter much for drinking OACV.
You can also eat it with salad, fruits and vegetables. But too much Apple cider vinegar can cause adverse effects on your body. Some people also consider lemon juice for weight loss, but it lacks proof, like apple cider vinegar.
How much weight can I lose in 3 months with apple cider vinegar?
According to a small study, you may lose 2-4 pounds in 3 months. However, this study may not be enough for a strong conclusion. So, keep a mindset of “let’s see what happens” rather than expecting a dramatic effect.
Why do I feel so good after drinking apple cider vinegar?
Apple cider vinegar makes metabolism faster and improves gut health, which may help you feel active and fresh.
Final thoughts : Organic Apple cider vinegar for weight loss
Organic Apple cider vinegar for weight loss is not promising enough for humans. But it may be effective for some people. These effects could be attributed to a placebo effect or other factors. For now, we don’t have enough data to rely on OACV as a weight loss solution. But as it is harmless when used properly, you can always use it in your weight loss journey.
We need more concrete long-term research on a large population, including placebo factors, to know the actual facts. So, the reliable ways of losing weight remain exercise and managing diet for now!