Ask a Dietitian: Will Apple Cider Vinegar Help Me Lose Weight?

Hey Jess! My friend has recently started downing apple cider vinegar shots claiming they will help her lose weight. I’m curious… is there any solid evidence to back this up?

As trends come and go, it looks like apple cider vinegar is making a comeback and gaining traction on Google thanks to its rumored fat-burning perks. But is apple cider vinegar the real deal for weight loss, or is it another overly hyped buzzword in the health and nutrition space?

What is apple cider vinegar?

In a nutshell, apple cider vinegar is made from apple juice, in a two-step process. First, crushed apples undergo fermentation with yeast, transforming their natural sugars into alcohol.

Then, bacteria is added to continue the fermentation, turning the alcohol into acetic acid. If you've tried it, this is what gives the vinegar its uniquely sharp flavor (and explains why people usually need to hold their noses when consuming it).

What is the apple cider vinegar diet?

It involves consuming 1-2 tablespoons, diluted with water. Many individuals opt to consume it just before, or with meals. It suggests potential benefits for weight loss and appetite control.

What are the benefits of consuming apple cider vinegar?

Appetite suppressant

It’s thought to have a mild appetite-suppressing effect, potentially aiding in weight management. In a 2022 meta-analysis, four out of six short-term studies found that vinegar reduced appetite, while none of the long-term studies were able to replicate these findings.

Blood sugar control

It may also potentially improve insulin sensitivity and glycemic status. When added to food, it can slightly reduce the glyceamic index of the meal (GI measures how the meal affects your blood sugar) showing its potential in aiding better blood sugar control

Should you try apple cider vinegar for weight loss?

Considering the lack of high-quality research supporting its effectiveness, it’s advisable not to expect it to be a definitive solution. While it might provide some health benefits, such as aiding blood sugar control, achieving sustainable weight loss is better approached by maintaining a balanced diet and incorporating some exercise too.

TL;DR

The resurgence of apple cider vinegar, with its rumored weight loss benefits, involves a daily intake of 1-2 tablespoons diluted for the potential health benefits. These include suppressing appetite, blood sugar control and fat burning. However, it’s important to remember the supporting evidence is limited. Diets that trend on Google may not always be backed by solid evidence, so if something sounds too good to be true, a bit of skepticism is a good idea.

Jessica Stansfield

Huel Nutrition Team