Supporters of an apple cider vinegar dietary supplement believe that the vinegar can help dieters lose weight faster than if they merely relied on diet and exercise. The idea of getting fast results by taking a pill or elixir can be appealing, but such weight loss ideas are suspect, according to MayoClinic.com.
History
Proponents of apple cider vinegar claim the vinegar has been used for its medicinal properties since at least 3000 BC. However, the most notable first mention of apple cider vinegar as a weight loss aid came in 1958 when Dr. D.C. Jarvis wrote a book called "Folk Medicine." In his book, Jarvis claims that regularly consuming apple cider vinegar will help your body burn off rather than store fat.
Benefits
Apple cider vinegar supporters claim that drinking prescribed portions of the vinegar throughout the day or taking an apple cider vinegar supplement will help curb appetite and burn off fat, according to MayoClinic.com. Other suggested benefits of drinking apple cider vinegar include cholesterol reduction, blood pressure control and diabetes control, all of which can be weight-related health problems.
Methods
Most apple cider vinegar diet plans call for dieters to take 3 tsp. or less of apple cider vinegar about 15 minute prior to meals, according to DietsInReview.com. Dieters can begin by taking only 1 tsp. before meals and then build up their stomach's tolerance to greater portions. Other than taking apple cider vinegar, dieters needn't make any special dietary changes aside from eating sensible portion sizes and skipping snacks between meals.
Evidence
Little scientific research supports claims of apple cider vinegar's weight loss benefits. However, in a 2005 study published in the European Journal of Clinical Nutrition, researchers found that participants who ate a piece of white wheat bread with small portions of white vinegar were more likely to feel satiated than participants who only consumed bread. Another study, published in the Diabetes Care journal in 2004, supported the idea that apple cider vinegar may help control diabetes. In the study, researchers discovered that participants who took 2 tbsp. of apple cider vinegar before bed had improved blood sugar levels when they woke up the next day.
Risks
Occasionally consuming apple cider vinegar is generally safe, but it is unlikely to contribute to weight loss and it can lead to throat irritation in those who consume it frequently or in large amounts, according to MayoClinic.com. It can also interact negatively with some dietary supplements and drugs such as insulin and diuretics and lead to reduced potassium levels.
Considerations
Subscribing to fad diets or buying supplements that sound too good to be true won't help you achieve a healthful weight in the long run. Focus on losing weight by exercising every day and eating healthful foods such as whole grains, fresh fruits and vegetables, low-fat dairy and lean protein, recommends MayoClinic.com. If you are still interested in consuming apple cider vinegar to supplement your healthful habits, discuss the potential pros and pitfalls with your doctor before you commit.
References
- "Folk Medicine": D.C. Jarvis, M.D.; 1958
- MayoClinic.com: Apple Cider Vinegar for Weight Loss -- Effective?
- European Journal of Clinical Nutrition: Vinegar Supplementation; 2005
- DietsInReview.com: Apple Cider Vinegar Diet
- EveryDiet.org: Apple Cider Vinegar Diet
- Diabetes Care: Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes; 2004
Member Comments