Apple cider vinegar may help with weight loss and lower body mass index (BMI) by regulating blood glucose and insulin levels, which can help you feel full for longer.
However, there is still not enough strong scientific evidence showing that apple cider vinegar can reduce appetite or promote long-term weight loss. Read more about apple cider vinegar and the benefits it may provide.
To achieve healthy and sustainable results, it’s best to consult a registered dietitian for a full evaluation and a personalized eating plan.
Does apple cider vinegar help with weight loss?
Apple cider vinegar may support weight loss because it helps control blood sugar levels, which can prolong feelings of fullness.
Still, scientific research has not yet confirmed that apple cider vinegar directly decreases appetite or leads to lasting weight loss.
For healthy weight management, it’s recommended to follow a balanced diet designed by a dietitian and include regular exercise at least three times per week. Learn more about a weight loss diet and how to get started.
Precautions when using apple cider vinegar
When consumed undiluted or in large amounts for a long period of time, apple cider vinegar can cause nausea, vomiting, throat burns, indigestion, low potassium levels (hypokalemia), bone loss, osteoporosis, and tooth enamel erosion.
People taking diuretic medications should avoid apple cider vinegar, as this combination can lead to muscle weakness, cramps, paralysis, or irregular heartbeat.
It should also not be used together with herbs like horsetail, licorice, lily of the valley, or stimulant laxative herbs, since these can cause diarrhea and significantly lower potassium levels, which may affect heart function.
Other tips for healthy weight loss
Here are some tips that can help promote healthy and gradual weight loss:
-
Engage in regular physical activity, such as walking, running, or dancing, to increase calorie expenditure and encourage fat loss. Check-out the best exercises for weight loss that you can incorporate into your routine.
-
Avoid high-calorie foods like ice cream, cookies, fast food, fried foods, and chips, as these can make it harder to lose weight.
-
Maintain a caloric deficit, which means consuming fewer calories than your body uses in a day, to support steady weight loss.
-
Drink plenty of water, since thirst is sometimes mistaken for hunger.
-
Sleep 7 to 9 hours per night, as sleep helps regulate the hormones that control hunger and fullness.
Chewing food slowly and thoroughly can help with weight loss because taking more time to eat allows your stomach to send fullness signals to your brain, helping to prevent overeating.