ACV Diet

The apple cider vinegar diet, or ACV diet, is promoted as being helpful for weight loss and cleansing. Proponents say drinking a small amount of apple cider vinegar or taking a supplement before meals suppresses appetite and has fat-burning effects. According to Mayo Clinic nutritionist and licensed dietitian Katherine Zeratsky, this technique is not likely to be effective.

History

According to the Every Diet website, the ACV diet may have originated in the 1950s with a best-selling book called "Folk Medicine: A Vermont Doctor's Guide to Good Health," written by D.C. Jarvis. Dr. Jarvis wrote that regular consumption of apple cider vinegar caused fat to be burned rather than stored in the body. Apple cider vinegar already had a long history of being used in folk medicine for treating various ailments, including digestion problems, itchy scalp, and arthritis.

Specifics

The ACV diet does not have recommended foods or a meal plan, according to the Diets in Review website. Eat in moderation with reasonable portion sizes, and skip snacks. About 15 minutes before each meal, consume up to 3 tsp. of apple cider vinegar. To avoid stomach upset, begin with 1 tsp. and gradually increase your dosage.

Research

Research on using apple cider vinegar for dieting is scant, but a study published in 2007 in the BMC Gastroenterology journal found that apple cider vinegar significantly delayed the rate of gastric emptying in patients with type 1 diabetes. This effect slows absorption of dietary sugar. A small study published in the September 2005 issue of the European Journal of Clinical Nutrition evaluated the effects of regular vinegar on appetite. Participants ate bread along with a certain amount of vinegar. The more vinegar consumed, the more fullness the participants reported. Higher amounts of vinegar also led to better blood sugar and insulin responses.

Considerations

Because apple cider vinegar is very acidic, drinking it may cause throat irritation, cautions the Mayo Clinic's Zeratsky. If you have trouble choking down apple cider vinegar due to its taste and odor, tablets are available. Apple cider vinegar may increase the effects of diuretic medications, which can deplete potassium.

Expert Insight

To lose weight, you must burn more calories than you consume, so simply adding apple cider vinegar to your diet is not likely to help you lose weight. Dietitians commonly advise those seeking to lose weight to eat lean protein, whole grains, fruits and vegetables, and to be physically active during their daily routine.