Do Vinegar Diets Work?

Humans are always looking for the quick fix. Drinking a tablespoon of apple cider vinegar or taking apple cider vinegar tablets before and between meals seems like a much easier way to lose weight than sweating it out at the gym and skipping dessert. Supporters of the apple cider vinegar diet swear by the acid's fat-cutting powers. Unfortunately, science doesn't back those claims, and regularly swilling apple cider vinegar may cause more harm than good.

Diet Overview

The vinegar diet has gone through many incarnations over the years, but most recently it's been touted by TV doctor Mehmet Oz. According to Dr. Oz, "vinegar will slow the absorption of carbohydrates and prevents sudden surges in your blood sugar. It also slows the passage of food through your stomach, keeping you fuller for longer." The diet involves drinking vinegar mixed with water before each meal or taking apple cider vinegar tablets throughout the day.

Efficacy

Both the National Academy of Sports Medicine and the Mayo Clinic point out that there's absolutely no conclusive scientific evidence to support claims that vinegar speeds weight loss. There are some studies that indicate vinegar contributes to weight loss, but more testing needs to be done to determine if and why vinegar correlated with weight loss in those studies.

Potential Dangers

Registered dietician Katherine Zeratsky from the Mayo Clinic points out that consuming vinegar as a weight loss aid could be harmless, or it could cause health problems. The high acidity can irritate delicate tissues in your throat and digestive tract. Vinegar may also interfere or interact with medications and supplements, according to Zeratsky. This may have the biggest impact on insulin-dependent diabetics or those who use diuretics to control heart disease or swelling.

The Real Weight Loss Secret

You may still decide to roll the dice with the vinegar diet, but the true secret to successful weight loss is to burn more calories than you eat. The best way to accomplish this goal is to base your diet around healthy, nutritious, low-calorie foods such as fruits, vegetables, whole grains and lean meats. To ensure you burn more calories than you take in, and to keep your muscles, bones, heart and lungs in good shape, the American College of Sports Medicine recommends 150 minutes of physical activity each week.

References

• Mayo Clinic; Apple Cider Vinegar for Weight Loss: Effective?; Katherine Zeratsky, R.D., L.D.; April 2010
• "Journal of the American College of Nutrition"; Strategies for Healthy Weight Loss: From Vitamin C to the Glycemic Response; Carol S. Johnston, PhD; 2005
• Natural News; Lear the Truth About Apple Cider Vinegar and Weight Loss; Elizabeth Walling; June 2009
• Sharecare: Wil Apple Cider Vinegar Help Me to Lose Weight?
• Dr. Oz: Flavor Weapons for Weight Loss
• American College of Sports Medicine: Physical Activity and Public Health Guidelines