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Overview
Is Apple Cider Vinegar Good for Weight Loss?For years, proponents of apple cider vinegar have claimed that it is good for weight loss, but does it really work? Health experts are skeptical. Several small medical studies have shown that vinegar may increase feelings of fullness after eating, but these studies had small sample sizes. Respected health organizations like the Mayo Clinic argue that exercise and diet are the keys to weight loss--not apple cider vinegar.
History of Apple Cider Vinegar
According to the Vinegar Institute, vinegar was originally discovered thousands of years ago when someone noticed that old wine could be fermented into another product. Vinegar has typically been used as a folk remedy throughout history to treat everything from warts to sore throats to jelly fish stings. Apple cider vinegar is available in all major grocery stores and is also marketed as a supplement in pill form.
Effect on Weight Loss
There have been several medical studies conducted on the benefits of apple cider vinegar for weight loss. These studies have looked at vinegar's ability to make you feel full so you eat less throughout the day. According to WebMD, one study has found that those who drank a small amount of vinegar while eating felt more full and satisfied than those who did not drink the vinegar. However, this study was conducted on only twelve people. In order to prove any effect on weight loss, much larger studies are needed.
Other Opinions
Katherine Zeratsky, a dietician with the Mayo Clinic, argues that there is no evidence that apple cider vinegar can help with weight loss--contrary to the claims you may see on many apple cider vinegar supplements. Always remember that the FDA does not approve or evaluate the claims made by supplement manufacturers. According to Zeratsky, the best way to lose weight is to exercise regularly and eat healthy meals.
Risks
Repeated use of apple cider vinegar can have negative health consequences. It is very acidic and can cause throat irritation, particularly if it is not diluted before drinking. According to WebMD, apple cider vinegar can also lower potassium levels, which may have a negative impact on bone density. In addition, vinegar can lower the effect of other medications or supplements you may be taking.
Quality of Apple Cider Vinegar Supplements
You should always consult your doctor before you take any supplements. Several medical studies have raised questions about the quality of apple cider vinegar supplements sold in pill or tablet form. The University of Arkansas studied eight brands of apple cider vinegar tablets in 2005 and found that there were considerable differences in ingredient and product quality, with some brands not showing any evidence that they actually contained apple cider vinegar at all. The study concluded that consumers should be skeptical about the quality of these supplements.
What Does Work for Weight Loss?
As much as we may hate to hear it, every major medical and health organization agrees that exercising regularly and eating a healthy diet are the best ways to lose weight. It may not be easy, but unlike apple cider vinegar, we know it works.
