The Truth About Apple Cider Vinegar: Separating Weight Loss Facts from Fiction
Introduction
Apple cider vinegar (ACV) has gained immense popularity in recent years as a potential weight loss aid. Celebrities and health influencers have touted its fat-burning benefits, leading to a surge in daily ACV shots and vinegar-filled gummies. However, it's crucial to separate fact from fiction when it comes to nutritional advice. In this article, we'll take a closer look at the science behind apple cider vinegar and weight loss.
The BMJ Nutrition, Prevention & Health Study
A recent study published in the BMJ Nutrition, Prevention & Health journal claimed that daily consumption of apple cider vinegar could be linked to significant weight loss. The double-blind study included 120 Lebanese adolescents and young adults between the ages of 12 and 25 who were either obese or overweight. Participants were assigned varying amounts of ACV or lactic acid to drink daily for 12 weeks. The results showed that those who consumed 10 or 15 milliliters of ACV every day experienced the most weight loss and improvements in blood glucose and cholesterol levels.
Fact or Nutribollocks?
Dr. Nicola Guess, a nutrition scientist and member of the MyFitnessPal Scientific Advisory Board, analyzed the study and deemed it unreliable due to several major flaws. The degree of weight loss reported in the study was extremely unusual compared to other trials, with participants losing about a pound per week without any reported caloric deficit. Dr. Guess noted that this finding isn't in line with any research she's seen. Additionally, the design of the study and the data collected were not reliable enough to make strong conclusions about ACV's impact on weight loss.
The Role of Apple Cider Vinegar in Weight Loss
While the BMJ study may not provide conclusive evidence, it doesn't mean that apple cider vinegar has no effect on weight loss. Other studies have shown minor benefits to consuming ACV, but there aren't many reliable human studies demonstrating this. Dr. Guess explains that consuming ACV in small doses (1-2 tbsp/day) is low-risk, but it shouldn't be relied upon as a primary weight loss strategy.
Drinks That May Aid Weight Loss
Instead of focusing on apple cider vinegar, MFP lead scientist Stephanie Nelson recommends beverages that are easy swaps for sugary drinks. Flavored sparkling waters or diet soda can replace regular soda, while coffee with sugar-free flavored creamer can be a healthier alternative to flavored lattes. The key is to reduce caloric intake from beverages, as they are typically high in sugar but don't provide the same satiety as food.
The Bottom Line
Ultimately, sustainable weight loss is more about what you eat than what you drink or which trendy supplements you take. Tracking your food intake and consuming a high-quality diet are the most effective strategies for achieving your weight loss goals. The MyFitnessPal app is an excellent tool for both of these purposes, providing a comprehensive approach to weight management without the need for vinegar shots or unproven remedies.
