People swear by apple cider vinegar for weight loss. Does it actually work?

Doctor explains why it’s a bad idea.

Scientific studies on apple cider vinegar’s ability to help with weight loss are limited. In one small study, 39 participants who took 2 tablespoons of apple cider vinegar daily lost 3-4 pounds at the end of 12 months. In a larger study of 175 overweight participants who were given 2 tablespoons of regular vinegar daily, researchers observed a similar weight loss of 2-4 pounds. While significant, such meager results pale in comparison to other proven diets, exercise and weight loss programs.

Anecdotally, some patients report that including a tablespoon of diluted apple cider vinegar in their diet makes them feel fuller faster and reduces snack cravings between dinner and bedtime. A small study claimed that the level of satiety (feeling full) was related to amount of acetic acid consumed. So perhaps apple cider vinegar helps with weight loss through appetite suppression? But until we have more solid research, the jury is out.

How to eat like people who live the longest

A nutritious diet with daily exercise remains the cornerstone of a scientifically proven weight loss program. It’s certainly not as easy as popping a pill, but the rewards start immediately and pay dividends for your health for years.

And if you are looking for an alternative to cardio, consider strength training like weightlifting to help you burn that unwanted fat. Compared to the scant scientific data on apple cider vinegar, consider a recent analysis of 58 studies totaling 3,000 research participants who were followed in strength training programs for an average of five months. Researchers found that on average, participants lost 1.4% of their total body fat, a much more significant and desirable result for those looking to lose weight.

And remember: There is magic pill for healthy weight loss. Be skeptical of any claim otherwise

More:Jump into a new fitness routine with a mini trampoline

Michael Daignault, MD, is a board-certified ER doctor in Los Angeles. He studied Global Health at Georgetown University and has a Medical Degree from Ben-Gurion University. He completed his residency training in emergency medicine at Lincoln Medical Center in the South Bronx. He is also a former United States Peace Corps Volunteer. 

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