It’s that morning ritual many people swear by—one tablespoon of apple cider vinegar (ACV) diluted in water, consumed first thing in the morning to kickstart the day. But does this little drink actually work to help you shed those extra pounds? You’ve probably heard the hype surrounding ACV, with celebrities like Kourtney Kardashian and Gwyneth Paltrow touting its magical weight loss properties. But can this humble kitchen staple really do what it promises? Let’s dive into the science, real-life results, and what experts are saying about drinking apple cider vinegar to lose weight.
The Buzz Around Apple Cider Vinegar: Is It All True?
Apple cider vinegar has been around for centuries and has a long history in traditional medicine. Known for its antibacterial and anti-inflammatory properties, ACV is also celebrated as a detoxifying agent. However, over the past few years, it has been propelled into the spotlight as a potential weight loss miracle. With glowing reports from health bloggers, influencers, and even some studies, it’s no wonder ACV is gaining traction as a go-to fat-burning solution.
But here’s the big question: Can it really help you lose weight?
Celebrity Endorsements: Can Kourtney Kardashian’s Routine Help You Shed Pounds?
You’ve likely seen headlines featuring celebrities like Kourtney Kardashian, who has made drinking apple cider vinegar part of her daily routine. She, along with others in Hollywood, touts the benefits of ACV, claiming it supports weight loss and boosts metabolism. Kourtney has been particularly vocal about her love for the drink, which she consumes every morning before breakfast.
“I’ve been drinking it for years,” Kourtney shared in an Instagram post. “It helps with digestion, boosts energy, and helps keep the weight off.” But is it just the stars endorsing ACV, or is there something more to it?
What Does the Science Say About Apple Cider Vinegar and Weight Loss?
Before you rush to the store to stock up on bottles of ACV, it’s important to understand what science has to say. There have been several studies investigating the link between apple cider vinegar and weight loss. In fact, one study published in the Journal of Functional Foods found that participants who drank just one to two tablespoons of apple cider vinegar per day experienced significant reductions in body fat and weight after 12 weeks.
Another study in the International Journal of Obesity showed that ACV consumption helped participants reduce belly fat and lower their body mass index (BMI). According to this research, people who consumed apple cider vinegar daily lost between 6 to 8 kilograms (13 to 16 pounds) over a span of three months.
However, it’s crucial to note that these results were often achieved when ACV was combined with a reduced-calorie diet and regular exercise. Apple cider vinegar alone isn’t a magic solution for weight loss. Rather, it seems to act as a small aid in a broader weight loss plan.
Experts Weigh In: Is Drinking ACV Really Worth It?
Despite the positive results in some studies, many experts remain skeptical. Dr. Laura M. Huhman, a nutritionist based in New York, explains, “Apple cider vinegar can help with digestion, and it might provide some appetite-suppressing effects due to its acetic acid content. But there’s no solid evidence that it can significantly contribute to long-term weight loss on its own.”
Experts suggest that while ACV may boost metabolism and help stabilize blood sugar levels, it’s unlikely to result in dramatic changes without the support of a balanced diet and exercise. “It’s a supplement, not a solution,” Dr. Huhman adds.
Real People, Real Results: Does It Work?
So, you’re probably wondering: does it work in the real world, for everyday people? The truth is, many individuals have experienced modest weight loss results when incorporating ACV into their routine. Let’s take a look at a few real-life stories.
Samantha, 34, tried apple cider vinegar after hearing about its potential to curb appetite. She mixed 1 tablespoon of ACV with water and drank it before lunch every day for a month. “At first, I didn’t notice much difference,” she admits. “But after about two weeks, I noticed I wasn’t craving snacks as much in the afternoon. By the end of the month, I had lost about 5 pounds, and my digestion felt a lot better.”
Another example comes from Greg, 45, who used ACV as part of a more comprehensive weight loss plan. “I was following a low-carb diet and exercising regularly, but when I started adding ACV to my routine, I noticed the scale moving a bit faster,” he says. “I lost around 8 pounds in 6 weeks, but I also made sure I was sticking to my diet and workouts. ACV definitely didn’t do all the work!”
For both of these individuals, apple cider vinegar wasn’t a game-changer, but it acted as a small but helpful addition to their broader weight loss efforts.
How to Drink Apple Cider Vinegar for Weight Loss?
If you’re curious about trying apple cider vinegar yourself, there are a few important guidelines to follow. Drinking it straight could harm your tooth enamel and irritate your throat, so it’s best to dilute it. Here’s how to safely incorporate it into your routine:
- Dilute it: Mix 1-2 tablespoons of ACV in a large glass of water (about 8 oz). Some people add a bit of honey or lemon for taste.
- Time it right: Drink it in the morning on an empty stomach or before meals to help curb your appetite.
- Stay consistent: Like any healthy habit, consistency is key. Give it at least a few weeks to notice any potential effects.
- Monitor your health: Pay attention to any signs of discomfort, like stomach upset or heartburn. If these persist, it’s best to stop using ACV.
Are There Any Side Effects?
While apple cider vinegar is generally safe for most people, it’s important to note some potential side effects, especially when consumed in large amounts. These include:
- Tooth enamel erosion: The acidity in ACV can damage your teeth over time. Always dilute it.
- Stomach issues: Some individuals may experience digestive discomfort, including nausea or bloating.
- Blood sugar fluctuations: ACV may affect insulin sensitivity, so people with diabetes should consult a doctor before using it regularly.
Frequently Asked Questions
1. Can drinking apple cider vinegar reduce belly fat?
While there is no magic solution for belly fat, some studies have shown that apple cider vinegar may help reduce belly fat by improving metabolism and reducing overall calorie intake.
2. How much apple cider vinegar should I drink a day to lose weight?
For weight loss, it’s typically recommended to drink 1-2 tablespoons of apple cider vinegar daily, diluted in water. It’s best to start with a smaller amount and increase gradually.
3. What happens to your body when you start taking apple cider vinegar?
When you begin taking apple cider vinegar, you may notice improved digestion, reduced bloating, and potentially some weight loss—especially if you combine it with a healthy diet and exercise.
4. How fast does apple cider vinegar lose weight?
The speed of weight loss varies from person to person. Some studies show modest results over a 12-week period, with participants losing up to 13-16 pounds.
5. Can apple cider vinegar help with cravings?
Yes, some people report feeling less hungry and having fewer cravings when they consume apple cider vinegar regularly, especially before meals.
Conclusion: Is Drinking Apple Cider Vinegar to Lose Weight Worth It?
The reality is that drinking apple cider vinegar to lose weight isn’t a one-size-fits-all solution. While some individuals may see modest weight loss benefits, it’s clear that ACV works best as a supplement, not as a miracle cure. If you’re considering trying it, combine it with a healthy diet, regular exercise, and a commitment to long-term health. Just remember: no drink, supplement, or food can replace the benefits of a balanced lifestyle.
So, if you’re up for trying something new, apple cider vinegar might be worth adding to your routine. But always approach it with realistic expectations—and a healthy dose of skepticism!