The belief that vinegar helps with weight loss may be traced to the ancient Egyptians, who, according to Dr. Andrew Weil, believed that it helped to rev the metabolism and burn fat. Dr. D.C. Jarvis, a folk doctor who authored the book "Folk Medicine" in the 1950s, recommended the use of apple cider vinegar to promote gradual weight loss. Whether vinegar---particularly apple cider vinegar---truly promotes weight loss or if it constitutes a foundless fad diet is up for debate. But there is no doubt that moderate amounts of vinegar can play a role in a healthy diet to promote weight loss.
Consume Vinegar with Meals
A study published in a 2005 issue of the "European Journal of Clinical Nutrition" showed that people who consumed just 2 tsp. of vinegar during mealtimes reduced the glycemic response to food by about 20 percent compared to those who did not consume the vinegar. This effect of vinegar may help people feel more full and reduce overall food consumption, notes C.S. Johnston of the Department of Nutrition at Arizona State University East in an issues of the Journal of the American College Nutrition.
Premeal Tonic
D.C. Jarvis recommended consuming 1 or 2 tsp. of apple cider vinegar mixed in a glass of water before every meal to reduce appetite. Patricia Bragg, health food proprieter and author, suggests adding a teaspoon or two of raw honey to the mix. Proponents of apple cider vinegar for weight loss support using organic, unprocessed products because they contain the most beneficial compounds. There is no scientific evidence supporting this use of vinegar for weight loss.
A Healthy Ingredient
Richly flavored vinegars, like aged balsamic, make a low-calorie salad dressing. If you replace a daily intake of creamy dressings containing upwards of 200 calories per serving with nearly calorie-free vinegar and a teaspoon of heart-healthy olive oil, you could lose more than 15 lbs. in one year. Vinegar can also enhance a healthy diet by acting as a marinade or "sauce" for lean proteins such as skinless chicken breast and pork tenderloins. The low saturated fat content of these proteins makes them vulnerable to tasting dry and bland. Marinade these meats in a mixture made from red wine vinegar, seasonings and fresh herbs to create a juicy, flavor-filled---but low-calorie---entrée.
References
- Star News: Pharmacist - Apple cider vinegar shown to aid digestion, weight loss, and more
- Journal of the American College of Nutrition: Strategies for healthy weight loss: from vitamin C to the glycemic response.
- European Journal of Clinical Nutrition: Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects.
- Dr Andrew Weil: Can You Lose Weight with Apple Cider Vinegar?
- Nutrition Forum: The Sour Truth About Apple Cider Vinegar
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