Consuming apple cider vinegar for weight loss is a growing trend that continues to capture the imagination of countless individuals.
It is thought that apple cider vinegar can help with weight loss in a multitude of ways, such as by reducing the body’s blood glucose levels as well as its levels of low-density lipoproteins (commonly referred to as ‘bad cholesterol’).
But is there any scientific evidence to substantiate these claims? And how do the results of taking apple cider vinegar for weight loss compare with clinically proven weight loss treatments?
Discover the answers to these questions and more in this definitive guide.
Is apple cider vinegar good for weight loss?
Studies show that acetic acid (a key active ingredient in apple cider vinegar) can inhibit a digestive enzyme called α-glucosidase, reducing the probability of a blood glucose spike after consuming food[1].
Acetic acid can also enhance satiety (the full feeling you get after eating). The subsequent reduction in appetite can result in a reduction in calories consumed, causing weight loss.
These scientific mechanisms may explain why overweight and obese individuals have been found to lose weight after drinking apple cider vinegar.
For instance, one study of 120 overweight and obese individuals found that a significant number of individuals lowered their body mass index (BMI) considerably from drinking apple cider vinegar compared to those who were given a placebo.
How to drink apple cider vinegar for weight loss
Apple cider vinegar can be diluted in water or used as a condiment or dressing. The latter may prove particularly beneficial if the apple cider vinegar is consumed with a fibrous and low-calorie meal option (such as a salad) to boost satiety even further without increasing caloric intake.
It is worth noting that drinking apple cider vinegar for weight loss on its own, especially in large quantities or on an empty stomach, can lower the pH level of the stomach seeing as vinegar is acid.
This can result in irritation in the lining of the oesophagus, potentially triggering acid reflux symptoms such as heartburn.
Apple cider vinegar gummies for weight loss
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There are several ways apple cider vinegar can be consumed, with two of the most popular ways being gummies and the liquid form diluted in water.
Apple cider vinegar gummies are made by combining apple cider vinegar with gelatin to form a chewable supplement. Apple cider vinegar gummies often contain some added vitamins and minerals which the liquid does not, such as vitamin B12 and folic acid, making them somewhat nutritionally beneficial.
With that said, apple cider vinegar gummies also contain approximately 2 grams of sugar per serving[2], making them a higher-calorie option than liquid apple cider vinegar which can hinder weight loss.
The trade-off between sugar content and the additional health benefits and nutritional value of these vitamins is something individuals must consider when deciding between apple cider vinegar liquid and apple cider vinegar gummies for weight loss.
Apple cider vinegar with mother for weight loss
Apple cider vinegar can be made with or without a gelatinous layer of raw vinegar which forms when unpasteurised vinegar remains in the product. This layer is referred to as the ‘mother’ of the vinegar.
It is thought that apple cider vinegar with mother has antimicrobial[3] and probiotic-like properties that can help safeguard against various fungi and bacteria while also improving digestion and gut health.
This may make apple cider vinegar with mother better for weight loss than apple cigar vinegar without mother, although the research on this remains inconclusive and further studies are required to substantiate the link between apple cider vinegar and weight loss.
Apple cider vinegar tablets for weight loss
As the name suggests, apple cider vinegar tablets for weight loss (also available as apple cider vinegar capsules for weight loss) are natural supplements that supposedly aid with achieving and maintaining a healthy weight.
There is no scientific evidence to suggest that apple cider vinegar tablets or capsules are any more effective than drinking apple cider vinegar for weight loss. They are merely a different way to consume apple cider vinegar and are not a recommended substitute for clinically proven weight loss treatments such as Orlistat.
Weight loss tablets vs apple cider vinegar for weight loss
Yes, weight loss tablets such as Orlistat are better than apple cider vinegar for weight loss because they have a clinically proven scientific mechanism.
Orlistat in particular works by reducing the amount of fat absorbed from food by the body. It is formulated to be taken up to three times a day and can aid weight loss if taken as part of a weight loss regimen that involves eating a balanced diet and exercising (if possible).
Research suggests[4] that Orlistat can reduce body fat by up to 30%. It is available as Orlistat 120 mg under the brand names Orlistat and Xenical, as well as Orlistat 60 mg capsules under the brands Alli and Orlos.
It is crucial to consult a pharmacist or GP before taking Orlistat, irrespective of the dosage. Moreover, it is important to note that Orlistat should not be taken if meals are skipped or if a meal is eaten which is deficient in fat (such as a salad).
Diets incorporating apple cider vinegar for weight loss
Apple cider vinegar is an excellent ingredient to include as part of a balanced and healthy diet for weight loss. It can be used as part of a marinade for lean cuts of meat such as chicken breast or as part of a vinaigrette to dress salads.
In addition to including apple cider vinegar in your diet for weight loss, it is important to cut out sugary foods and alcohol as they tend to be high in ‘empty’ calories (which refers to foods that provide little nutritional value despite being calorific).
Furthermore, cutting down on ultra-processed foods such as ice cream, bacon and sausages containing large amounts of calories and saturated fats can help with achieving weight loss goals.
It is also vital to be cautious of trending weight loss diets such as the keto diet as they may not work for every individual. Always seek medical and nutritional advice before embarking on a weight loss diet.
Summary
Overall, there is not enough scientific evidence at present to support drinking apple cider vinegar for weight loss. Consuming apple cider vinegar can also result in several side effects; for instance, the high acidity of apple cider vinegar can erode the enamel, causing nausea and worsening acid reflux options.
Following a healthy diet and taking clinically proven weight loss treatments such as Orlistat after consulting a pharmacist or GP are much better options than apple cider vinegar for weight loss.
Please note, that the faster an individual loses weight, the more likely they are to experience adverse health effects. It takes time and effort to lose weight and every individual’s body reacts differently.
What works for one individual may not work for another individual, so consult with a medical professional on the best treatment options for you.