Apple Cider Vinegar & Weight Loss: Fact or Fiction?

If you're feeling overwhelmed by conflicting nutrition advice, you're not alone. This Nutribollocks series, featuring registered dietitians and scientific advisory board members, examines scientific studies and claims to separate fact from fiction.

Apple cider vinegar has become a trendy weight loss supplement in recent years, with celebrities and influencers promoting its fat-burning benefits. ACV shots and gummies have generated much buzz.

A recent study published in the BMJ Nutrition, Prevention & Health journal suggests a link between daily apple cider vinegar consumption and significant weight loss.

To verify the scientific validity of this claim, we consulted Dr. Nicola Guess, a nutrition scientist and member of the MyFitnessPal Scientific Advisory Board.

A double-blind study involving 120 Lebanese adolescents and young adults, ages 12 to 25, who were either obese or overweight, was conducted.

Participants were assigned daily doses of 5, 10, or 15 milliliters of apple cider vinegar or lactic acid, mixed with water, three times a day for 12 weeks. They consumed their first dose on an empty stomach in the morning. After 12 weeks, researchers analyzed weight, body fat, waist circumference, and blood samples. All participants who consumed apple cider vinegar daily lost weight, but those who consumed 10 or 15 milliliters daily experienced the most weight loss. They also showed the greatest improvement in blood glucose and cholesterol levels.

The verdict: Likely Nutribollocks.

The idea of losing weight by simply drinking apple cider vinegar seems too good to be true. Dr. Guess believes this specific study is unreliable and points out several flaws.

Dr. Guess highlights the unusual degree of weight loss compared to other trials. Typically, ACV trials show a weight loss of 1.0-1.5 kg, but this study reported a weight loss of nearly 7 kg. This means participants were losing about a pound per week without a reported caloric deficit, which Dr. Guess finds inconsistent with existing research.

When research shows surprising results, it's crucial to assess the study's design and the reliability of the collected data. Dr. Guess doesn't believe this study provides enough evidence to support the claim that ACV significantly aids weight loss.

While apple cider vinegar might have some minor effect on weight loss, further research is needed for conclusive evidence. Dr. Guess acknowledges that some studies show minor benefits, but there's limited human research. Since consuming small doses (1-2 tbsp/day) is safe, she doesn't discourage it, but advises against relying on it for weight loss.

Apple cider vinegar might not be a miracle weight loss solution, as a study suggests. But, scientist Stephanie Nelson says there are other drinks that could help you shed pounds. The key is to avoid consuming calorie-laden drinks. These beverages are often loaded with sugar, but they don't provide the same feeling of fullness as food.

“I recommend substituting sugary drinks with healthier options. Flavored sparkling waters or diet soda can replace regular soda, and sugar-free flavored creamer can be used instead of flavored lattes in coffee,” says scientist Stephanie Nelson.

Ultimately, weight loss hinges less on what you drink or trendy supplements and more on your overall diet. “The most effective way to lose weight is through tracking and consuming a high-quality diet,” explains Dr. Guess.