- Q&A Columns
- Contest Photos
- Contest News
- Athlete Profiles
- Product Reviews
Can Apple Cider Vinegar Help You Lose Weight?
Q. I keep seeing ads for apple cider vinegar that claim it detoxifies the body and helps you lose fat. Is there any science to this stuff, or is it an outright scam?
A. The supporting science for apple cider vinegar is weak at best. Apple cider vinegar is made by the fermentation of apple cider, whereby the fermentation process breaks down sugar in the apple cider into alcohol and vinegar—mostly acetic acid, which is supposed to be the active ingredient for fat loss.
Apple cider vinegar has been on the weight-loss market for a long time—since the 1970s—and in all that time, there is very little research to support its effectiveness for weight loss or fat burning. One small study found that obese individuals who consumed the active ingredient of apple cider vinegar (acetic acid) each day for 12 weeks experienced decreases in body weight, abdominal fat, waist circumference, and triglyceride levels. It’s thought that the vinegar can reduce appetite, increase the body’s ability to metabolize carbohydrates, and decrease gastric emptying.
Two studies showed that ingesting two tablespoons of apple cider vinegar before meals could increase satiety. The same studies also showed a decrease in insulin dependency among type II diabetic suffers participating in the study. It has also been shown in mice that acetic acid can increase the expression of fatty acid oxidation enzymes, therefore decreasing stored body fat.
Further research on humans needs to be undertaken to truly understand if this vinegar is an effective weight-loss and fat-burning agent. As for detoxification, it’s thought that ingesting the acid can help remove toxins from the body, but there’s little evidence to support this.
Furthermore, ingesting too much apple cider vinegar can cause some serious side effects that aren’t beneficial to your health, including erosion and damage to the esophagus, kidneys, and stomach lining as well as tooth decay and bone loss.
To read more by Lauren Jacobsen, click HERE!
To keep up with the latest fitness industry news and product releases, subscribe to our free newsletter HERE!