We’ve all heard of them, right? Those “drink this and lose 10lbs in one week” miracle drinks. But guess, what? They don’t work. There is no “miracle drink” or “special herbal potion” that is going to allow you to eat whatever you want, not exercise, melt pounds away and keep them off.
But while drinking apple cider vinegar isn’t going to make you magically drop 2 dress sizes in a week, there are various studies that have shown that apple cider vinegar can be an effective tool for weight loss.
Clinical Studies of Apple Cider Vinegar For Weight Loss
In this 2009 study, Japanese scientists discovered that rodents who were given acetic acid (the key component of apple cider vinegar) while consuming a high-fat diet gained up to 10% less body fat than the rodents that weren’t given acetic acid.
That’s all well and good for the mice who are kickin’ back eating cheeseburgers for breakfast, but what about us, you know, actual humans?
Well, Japanese researchers evidently thought the same thing. Based on their “rodent study” findings, they decided to complete a similar study on humans. Over a 12-week period, obese Japanese adults were divided into three groups. The first group was given 15mls of vinegar to drink daily, the second group was given 30mls, and the final group was given nothing.
Lo and behold, at the end of 12 weeks, researchers found that body weight, body mass index, visceral fat area, waist circumference, and serum triglyceride levels were significantly lower in the two groups who had drank the vinegar that the group that hadn’t.
Further, in a 2012 study, Dutch researchers noted that in North-African culture, generations of women have been using apple cider vinegar for weight loss. The researchers noted that the women who consume apple cider vinegar do experience greater weight loss than those who don’t.
There’s also evidence to suggest that apple cider vinegar can be beneficial for digestive issues and increasing good bacteria in the gut. And it’s one of the main ingredients of my miracle cough syrup recipe that I swear by.
All of this sounds pretty encouraging that apple cider vinegar can help with weight loss.
But don’t go off and chug an entire bottle of apple cider vinegar.
Side Effects of Drinking Apple Cider Vinegar
Before you start drinking apple cider vinegar, be cautious of the following possible side effects:
- Nausea and vomiting
- Erosion of tooth enamel
- Damaging of the esophagus
- Lowering of potassium levels
- Bone loss
- Drug interactions
How to Use Apple Cider Vinegar for Weight Loss
I don’t recommend drinking apple cider vinegar undiluted. Apple cider vinegar is highly acidic, so drinking it straight can cause throat irritation and stomach upsets. It also increases your risk of tooth enamel erosion.
For maximum health benefits, this is how I consume apple cider vinegar:
- Mix 2 tbsp of ACV with 8oz of water and one teaspoon of honey
I’m not a fan of the taste of ACV, so stirring some honey through helps to make it more palatable.
If you’re just getting started with apple cider vinegar, adjust the amount to taste (you might want to start with 1 teaspoon and gradually work your way up to 2 tablespoons.)
Why You Should Always Buy Organic Apple Cider Vinegar
An important point to remember when it comes to apple cider vinegar is that you should always buy organic.
Apples are one of the most sprayed crops, so to avoid drinking pesticides (doesn’t sound too appetizing, does it) always ensure you’re buying a high-quality, organic apple cider vinegar.
I swear by Bragg’s Organic Apple Cider Vinegar, which you can buy online here for a good price, or at most grocery stores.
Bragg’s ACV is certified organic, unfiltered, unheated, and unpasteurized. And don’t be alarmed if you see “floaties” in the bottle. That’s the “Mother of Vinegar” and it’s rich in prebiotics, b vitamins, phytochemicals, and iron.
It’s important to remember that ACV is not a miracle potion. Research has shown that it can help to boost weight loss, but this should be in conjunction with a healthy diet and exercise.