does apple cider vinegar really help you lose weight?

Apple cider vinegar is an old home remedy - also for losing weight. There are few scientific studies on this, and the effects of apple cider vinegar on body weight are not clear. Nevertheless, the apple product is recommended by many as a "fat burner" and for a healthy diet

"An apple a day keeps the doctor away," says an English proverb. In terms of ingredients, this would also apply to apple cider vinegar.The essence contains the natural ingredients from apples. But how is apple cider vinegar made?

Acetic acid is produced by bacteria

The basis for apple cider vinegar is apple cider. It is made from fresh apple juice that is fermented. In this process, yeasts convert the sugar they contain into alcohol, carbon dioxide and water in the absence of oxygen. Apple cider vinegar is then created by adding lots of fresh air and vinegar bacteria. With the help of oxygen, they ferment the alcohol into acetic acid.

The ingredients of the original apples are also contained in a reduced form in apple cider vinegar. These are among others:

• potassium
• calcium
• magnesium
• sodium
• phosphate
• iron
• copper
• fluoride
• zinc
• Vitamins B1, B2, B6 and E.
• Flavonoids
• amino acids
• Enzymes

How differently apple cider vinegar is assessed is shown by the extremely contradicting information on the vitamin C content. While some sources naturally list this vitamin in the row of vitamins - after all, apple cider vinegar comes from apples - other tables list a vitamin C value of zero for apple cider vinegar.

Positive effect of apple cider vinegar on the metabolism

What is certain is that the ingredients in apple cider vinegar have a positive effect on the body. Acetic acid stimulates the flow of saliva, the formation of gastric acid and the production of digestive juices in the intestine. The antibacterial effects of apple cider vinegar are said to help against unwanted bacteria and fungi in the intestines. In addition, vinegar is said to lower blood sugar levels because it affects the level of insulin in the blood .

Fat burning is slowed down by insulin

For example, a high level of insulin blocks the breakdown of fat in the body's cells. If the opposite is the case, fat burning and metabolism run better. The feeling of hunger is also controlled via the interaction between the amount of insulin and the sugar content in the blood. A balanced insulin and blood sugar level, on the other hand, prevents food cravings.

Vinegar lowers the glycemic index of food

A study from Sweden from 2005 also confirms that there is a connection between the rise in blood sugar levels after eating and acetic acid . The researchers assume that acetic acid has a lowering effect on the glycemic index. The value stands for the effect of a food rich in carbohydrates and thus the effect on the sugar content in the blood and the insulin level.

Twelve test persons received a portion of white bread after fasting at night and drank vinegar in different concentrations. After the blood sample and control, the experiment showed that the participants with the highest acetic acid concentration had the greatest drop in blood sugar and insulin levels . The subjective assessment of the feeling of satiety was also the strongest among these test participants.

A lukewarm glass of water with apple cider vinegar before eating

But how is the apple cider vinegar best taken and especially when? We recommend adding two to three spoons of apple cider vinegar to a 0.3 liter lukewarm glass of water - preferably a cloudy, unpasteurized organic product because it still contains most of the ingredients .

If the whole thing is too sour, you can add a little honey or a small dash of fruit juice. Drinking the apple cider vinegar mixture a good 15 minutes before a meal is sufficient.

Recipes with apple cider vinegar as an ingredient

There is also, of course, the option to use apple cider vinegar in cooking. The recipe variations range from salad dressing, tomato salad with apple cider vinegar and spinach-potato salad to pork fillet with apple cider vinegar-chilli sauce.

However, there is one thing you should absolutely pay attention to if you drink apple cider vinegar on a regular basis: The acetic acid can attack tooth enamel . It is therefore recommended that you rinse your mouth briefly with clean water after drinking apple cider vinegar.

Lose weight with apple cider vinegar has not been scientifically proven

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How much weight is lost and whether weight loss is actually triggered by apple cider vinegar has not been scientifically proven. One of the few studies on this comes from Japan in 2009. The researchers randomly divided various overweight people into three groups. The subjects consumed water containing vinegar in various concentrations and placebo drinks over a period of twelve weeks.

The participants with the vinegar water lost more weight than the subjects with the placebo drinks. From this, the researchers conclude that the vinegar has a positive effect on fat loss. A significant weight loss only due to the intake of apple cider vinegar could not be determined here either.

Apple cider vinegar diet is not about losing weight fast

So if you want to lose weight in connection with apple cider vinegar, you will not be able to avoid certain factors. In addition to sufficient exercise and a balanced diet, this also includes reducing the daily intake of calories - for example as part of an apple cider vinegar diet.

The diet is based on medium or long-term weight loss and not on short-term, rapid weight loss. The focus of the menu is on fruits, vegetables and salads , i.e. foods that are low in fat and carbohydrates. Protein and meat are also integrated, but in a small amount. It is assumed that there are two or a maximum of three meals per day.

The daily amount of calories should not exceed 1200 calories. A 300 milliliter glass of water with up to three tablespoons of apple cider vinegar is drunk before each meal. If you want to fully exploit the effect of apple cider vinegar on the blood sugar level and thus also the feeling of hunger, you can also drink another glass of water with apple cider vinegar before going to bed.

Apple cider vinegar is healthy

As with any reduced diet, there is also the possibility of the so-called yo-yo effect with the apple cider vinegar diet: that is, to gain weight again as soon as the type of diet changes again and approaches the previous style with more carbohydrates. Regardless of the scope and length of time you drink apple cider vinegar: It is definitely healthy and, together with a balanced diet and plenty of exercise, you can certainly lose weight with apple cider vinegar.

Apple cider vinegar is said to help you lose weight - but is that also true? We have taken a close look at the alleged miracle cure and tell you what you should generally pay attention to when dieting.

What Apple Cider Vinegar Promises

Apple cider vinegar is said to have some good properties and effects. It is supposed to preserve food and can be used in many ways in the kitchen and household. Apple cider vinegar is said to be good for skin and hair  , reduce the risk of cancer  and have a positive effect on type 2 diabetes . It should also help against infections, high cholesterol and blood sugar levels and blood pressure.

Another advantage: The vinegar should also stimulate digestion  and act as an appetite suppressant . In this way, apple cider vinegar is said to help you lose weight.

Lose weight with apple cider vinegar: dosage and use

There are very few studies that have looked directly in humans to determine whether apple cider vinegar helps you lose weight. Probably the most popular was carried out in Japan. Scientists randomly divided people who were overweight into three groups, two of which consumed water containing vinegar for 12 weeks, high and low doses. The subjects in the third group received placebo water.

The result showed that the people in the groups who drank the vinegar water lost weight significantly more than those in the placebo group. From this, the researchers concluded that vinegar must have an effect on reducing the fat content. They also demonstrated with the study that daily intake of water containing vinegar lowers blood pressure . Even if the weight loss is not very high, the researchers recommend consuming 15 milliliters of vinegar daily . 

Apple cider vinegar diets advocate a glass of water with a tablespoon of apple cider vinegar before each meal to help you lose weight. This is said to inhibit the appetite and thereby lead to weight loss. Apple cider vinegar aids digestion and is said to boost your metabolism, which will help make better use of your meal.

Conclusion: does apple cider vinegar make sense to lose weight?

The study from Japan suggests that apple cider vinegar may help you lose weight. However, a large glass of water before each meal also inhibits the appetite, because the stomach is already a bit full. Apple cider vinegar water cannot replace a full meal.

In addition, a daily supply of vinegar is not enough: The most important thing is a balanced diet and sufficient exercise . For example, a healthy lifestyle can help people who want to lose weight for health reasons. You can find more information in our 10 tips for losing weight.