People have used apple cider vinegar as a remedy for centuries because of its presumed healing properties. For thousands of years, its most common uses were for detoxification, wound healing, and even as an antibiotic. More recently, apple cider vinegar became a popular home remedy for everything from treating sore throats to controlling dandruff.
Most notoriously, though, it’s been used to promote weight loss.
Although dosing instructions aren’t consistent across the board, most websites endorse adding one to two teaspoons of apple cider vinegar to eight ounces of water and drinking before a meal. This ritual seems easy enough, but does it lead to lasting weight loss?
In reality, there’s not a single food or component of food that is wholly responsible for substantial long-term weight loss.
The most notable study regarding vinegar for weight loss on humans was from 2009. In this experiment, participants lost an average of two to four pounds over a three-month period by drinking one to two teaspoons of the vinegar each day. This study did not specifically use apple cider vinegar, though, and the weight loss results weren’t nearly as drastic as the internet would have you believe.
While drinking apple cider vinegar isn’t likely to help significantly in the weight loss department by itself, it may remind you to be more mindful of other choices. It’s not wise to drink any type of vinegar straight due to its acidity and the damage it can cause to the teeth, esophagus, and stomach. However, there’s very little danger in using it to add flavor to sauces, dressings, and marinades. In fact, vinegar of all types can add loads of flavor without the use of fat or salt.
To maximize and sustain weight loss, it’s best to take a holistic approach. At Structure House, we promote weight loss by integrating psychotherapy, nutritional support, and an active lifestyle. Our goal isn’t for participants to lose as much weight as possible while on campus, but to gain the tools and confidence to continue to lose weight at home.