The Benefits of Apple Cider Vinegar
An apple cider vinegar diet is easy to follow, the ingredients are cheap, and there are no food restrictions when you are on it. Although research in humans is limited, studies and anecdotal evidence have suggested that apple cider vinegar may have real benefits on human health. Some of them are discussed here.
Potential Weight Loss Aid
Apple cider vinegar is frequently hailed as a weight loss aid. Most of these claims are tied to two main studies on the subject.
In a 2018 study [1], 39 overweight and obese participants were given either a reduced-calorie diet or a reduced-calorie diet with apple cider vinegar. At the end of the study, the researchers found that those whose diet included apple cider vinegar had a reduced general body weight, body mass index, cholesterol, and appetite. It also helped decrease belly fat.
While there is evidence of weight loss in the study, the difference between the weights of those in both groups was insignificant. The study lasted for 12 weeks, during which the group given apple cider vinegar lost about 8.8 pounds, while the group given a reduced-calorie diet alone lost around 5.3 pounds.
In the other study which also lasted 12 weeks, over a hundred obese individuals [2] were given a drink with either 1 or 2 tablespoons of apple cider vinegar or a placebo. The placebo was made to taste like vinegar. The group that consumed apple cider vinegar lost a little more weight than the group given a placebo. Participants who took 1 spoon of vinegar lost around 2 pounds while those who were given 2 spoons of vinegar lost around 4 pounds.
Based on both studies, apple cider vinegar shows some promise as a weight loss aid, but the extent of its effectiveness is debatable. Neither of the studies showed that apple cider vinegar had a significant impact on weight loss. You may use it to lose weight but don’t expect major changes.