Lose weight with apple cider vinegar, does it work?

 Apple cider vinegar is a vinegar obtained from fermented apple juice. It is used in cooking for the preparation of salad dressings, de-icing meat. It is also believed to have medicinal properties for which it has been used for centuries. In an article* for Harvard Health Publishing, Dr. Robert H. Shmerling speculates that it is probably "its high acetic acid content that is responsible for its supposed health benefits." In recent years, he has seen a renewed interest in weight loss. 

What are the benefits of apple cider vinegar?

Apple cider vinegar contains an interesting level of antioxidants, acetic acid, and pectin that give it its different properties:

1. better digestion and intestinal comfort. After a meal that is a little too rich, apple cider vinegar stimulates digestion and limits bloating problems.
2. blood sugar control (blood sugar levels). Apple cider vinegar promotes the lowering of blood sugar which has the consequences among other things of limiting cravings and therefore snacking.
3. appetite suppressant action. Under the effect of pectin, a soluble fiber contained in apples, apple cider vinegar acts on satiety. Cravings to snack between meals are less frequent and food intakes are a little less important in terms of calories.
4. fat burner. Acetic acid is known for its fat-burning action and for decreasing fat storage. However, even if its fat-burning action is noted, it remains minimal and is not enough on its own to compensate for dietary differences.

A slimming ally? What science says

As dietician Katherine Zeratsky points out on the Mayo Clinic website, there is still little scientific evidence on the slimming benefits of apple cider vinegar. "Studies on the link between apple cider vinegar and weight loss do not show sufficiently significant results and all those conducted so far have been conducted on small groups of people."

Studies in obese rats and mice have shown that apple cider vinegar leads to a decreased risk of obesity, a drop in blood sugar, and a drop in blood sugar levels. Dr. Shmerling also cites a study of 39 people who followed a low-calorie diet for 12 weeks combined with a tablespoon of apple cider vinegar at lunch and dinner. This study found greater weight loss in the apple cider vinegar consuming group than the control group. But as is often the case, this study only involved too few individuals and was too short a period of time. Another study published in 2014 in Bioscience, Biotechnology, and Biochemistry looked at 144 obese adults. Some took one to two tablespoons of apple cider vinegar daily for 12 weeks while others took a placebo. People who drank two tablespoons lost nearly 2 kilos compared to 1.1 kilos for those who took only one spoon (the placebo group gained a little weight). While these discoveries are promising, due to their size and duration, they are not enough for the moment to prove that apple cider vinegar really helps to lose weight.

How to integrate apple cider vinegar into your menus?

For the moment, no scientific study gives an accurate dosage. It is generally recommended to take 3 tablespoons diluted in a glass of water every day, before the meal to enjoy the satiety and digestion benefits of apple cider vinegar. If the taste does not suit you, use the beverage in vinaigrette. Dilute the vinegar in a little olive oil to pour over raw vegetables, steamed vegetables...

The right tempo? Three months.

To maximize its health benefits, prefer an unfiltered apple cider vinegar.

Contraindications?

Apple cider vinegar is a natural remedy that presents a little risk but beware of excesses. Due to its acidity, apple cider vinegar should not be consumed purely or continuously. It can be aggressive to the stomach and tooth enamel. One study revealed the case of a 15-year-old girl whose teeth were eroded by the daily consumption of a glass of apple cider vinegar.

In the case of a sensitive stomach, it is better to further dilute apple cider vinegar. In addition, the diet is not recommended in case of inflammation of the stomach, gastric ulcer. "It has been found to cause or worsen low potassium levels and can alter insulin levels," Dr. Shmerling said in his Harvard health publishing paper. People with diabetes should also pay attention to a diet rich in apple cider vinegar.'

Studies around the slimming properties of apple cider vinegar still need to be pushed and carried out especially on a larger scale. But for now, the first effects are encouraging.  If it's not a miracle cure, apple cider vinegar can be an extra boost that can't hurt.