We all love the benefits apple cider vinegar (ACV) provides as a fantastic health tonic. However with loads of blogs and social media adverts about the miracle weight loss of ACV we wanted to know the facts! Is there proof that ACV can help to shift those kilos or is it too good to be true?
The most supportive research on backing the weight loss claims are studies on acetic acid which is the key component in all vinegars, not just ACV. A study in the Journal of Agriculture and Food Chemistry showed that mice on a high fat diet who consumed acetic acid had 10% less body fat than the mice just on a high fat diet.
A further study from the Central Research Institute in Japan conducted a trial where 3 groups of people of similar body weights drank either an ounce of ACV, half an ounce of ACV, or given no ACV for 12 weeks. (NB 1 ounce is approx. 2 tablespoons of liquid). The 2 groups who consumed the vinegar were found to have less belly fat, lower BMI (body mass index) and body weight and lower triglycerides in comparison with the group who had no ACV.
These results were replicated in another study in the Bioscience, Biotechnology and Biochemistry journal which showed that participants who consumed 2 tbsps of vinegar for 3 months had significant decreases in body weight, abdominal fat, waist circumference and blood triglyceride levels.
The belief is that the acetic acid component in vinegar helps to break down fat by stimulating enzymes in your body (and stimulating your metabolism) which in turn prevents weight gain.
If you are having ACV to help with weight loss here are some tips:
Never consume it straight, always dilute with water. If you are struggling drinking it, adding it to olive oil & using as a dressing gives you the same benefits as drinking on its own.
1-2 dessertspoons of ACV mixed in liquid taken first thing in the morning will give you the most benefits. There are some who recommend consuming ACV up to 3 times a day before each meal however the studies didn’t show that you needed to consume excessive amounts for ACV to help reduce weight.
ACV is not going to be a quick fix fat loss solution. Taken with a diet full of vegetable, fruits, lean meats and healthy fats and making sure you move your body nearly every day will help to gradually shift those excess pounds.
