Some diets promote the use of vinegar as a weight loss aid. As with most fad diets, this idea is not based on science, but on anecdotal evidence. Most experts agree that true, permanent weight loss is the result of a modified, balanced diet and regular exercise program. Talk to your health care provider before beginning this or any diet plan.
Vinegar Diets
The main weight loss plan utilizing vinegar is the apple-cider vinegar diet. This was originally made popular by the poet Lord Byron in the 1820s. Proponents of this diet advocate taking 2 to 3 tsp. of apple-cider vinegar before each meal. This is believed to help suppress appetite and also burn fat. For those who are unable to tolerate the acidic aftertaste of the vinegar, it may be diluted in a glass of water. There are also over-the-counter apple-cider vinegar tablets available which can be taken in place of liquid straight from the bottle.
Expert Opinion
According to registered dietitian Katherine Zeratsky of the Mayo Clinic, there is no evidence that taking apple-cider or other vinegar before meals helps control your appetite or burn fat. ( However, one small study published in the "Journal of Agriculture and Food Chemistry from 2009 showed that acetic acid from vinegar does increase thermogenesis, or fat-burning, in laboratory mice. Still, more studies are needed to see if the chemical has the same effect in humans.
Side Effects
Zeratsky further warns that consuming excessive amounts of apple cider vinegar on a regular basis may have adverse effects. It is highly acidic, and can cause burning and irritation of the throat, especially if consumed in large quantities and undiluted. Furthermore, it is known to interact with certain prescription medications, especially insulin and diuretics, and it may lead to electrolyte imbalance. Check with your medical doctor before using vinegar as dietary supplement.
Considerations
When considering weight loss, remember that burning more calories than you consume is still considered the best formula. Follow the U.S. Department of Agriculture's guidelines for a healthy diet. Rather than counting total calories, the USDA recommends limiting portions, but making sure you are eating a variety of foods from each group. Adults should consume 6 to 8 oz. of grains, half of which are whole grains, each day. They additionally require 1 1/2 to 2 cups of fruit, 2 1/2 to 3 cups of vegetables and 5 1/2 to 6 oz. of protein foods daily, including meat, eggs, fish, legumes, nuts and seeds.
References
- TheDietChannel.com: Apple Cider Vinegar Diet
- Mayo Clinic: Is Apple Cider Vinegar for Weight Loss Effective?
- "Journal of Agriculture and Food Chemistry"; Acetic Acid Upregulates the Expression of Genes for Fatty Acid Oxidation Enzymes in Liver To Suppress Body Fat Accumulation; T Kondo, et al.; 2009
- ChooseMyPlate.gov
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