Apple Cider Vinegar Diet - Does it Really Work?

For many people, Google is their go-to when they are exploring new diets and weight-loss regimes. But, did you know that the "apple cider vinegar weight loss diet" (also referred to as the apple cider vinegar detox) was among the fastest-rising health topic searches on Google in 2017?

While it may have been a popular topic in 2017, apple cider vinegar has actually been used medicinally for centuries and is still commonly used today. So, why the renewed interest in an ancient remedy, and does the apple cider vinegar diet really work?

This article will explore the science-backed benefits of apple cider vinegar and if the diet is just a fad or really works.

What is Apple Cider Vinegar?

People use apple cider vinegar in cooking and medicine. It is made by fermenting the sugar found in apples that have been crushed and distilled. The process turns the apple sugars into acetic acid, which is the main active compound responsible for the health benefits of the vinegar. It is the acetic acid that gives apple cider vinegar its strong, sour smell and its flavor.

The Apple Cider Vinegar Diet

One surprising benefit of apple cider vinegar is that studies have shown that vinegar can help you lose weight. Several studies have proven that vinegar can increase your satiety, meaning you feel fuller for longer. This leads you to consume fewer calories, and ultimately it helps you lose weight.

The diet works because apple cider vinegar promotes satiety, lowers blood sugar levels, improves metabolism, and reduces insulin levels. All of which contribute to successful weight loss.

Studies showed the following results:

  • When taking 1 tablespoon daily - 2.6 lbs. was lost over 3 months.
  • When taking 2 tablespoons daily - 3.7 lbs. was lost over 3 months.

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Other Benefits

Apple cider vinegar is excellent for weight loss, especially when paired with a low-calorie diet. However, there are other benefits to the remedy, which include:

  • Kills harmful bacteria: Vinegar can help kill pathogens, including harmful bacteria. Traditionally, people have used it to clean and disinfect and treat ear infections, lice, warts, and nail fungus. Also, reports have indicated that diluted apple cider vinegar can be used to treat acne when applied topically.
  • Helps lower blood sugar levels and diabetes: Many studies have shown that apple cider vinegar can lower blood sugar levels and improve insulin function after meals. One of the most substantial benefits of the vinegar is its benefit of helping treat type 2 diabetes.
  • Prevents cardiovascular disease and improves overall heart health: Heart disease and cardiovascular disease are both leading causes of death. Research has shown that apple cider vinegar can improve several risk factors that lead to these diseases since it can lower cholesterol and triglyceride levels. Apple cider vinegar has also been proven to lower blood pressure, a major risk factor for heart disease.

The Bottom Line

The apple cider vinegar diet does aid weight loss. The remedy provides a host of other health benefits, including boosting energy and reducing many risk factors that lead to disease.

It is important to remember that everything should be consumed in moderation, including apple cider vinegar, even though it is safe to consume daily. The best amount to use for weight loss is 15-30ml per day, mixed with water.

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