What You Should Know
The Apple Cider Vinegar Diet has been around in one form or another for decades but was brought to popular attention by herbologist Earl Mindell’s 1998 book “The Amazing Apple Cider Vinegar Diet.” The premise of the Apple Cider Vinegar Diet is that taking small amounts of apple cider vinegar daily suppresses appetite and assists in weight loss. Apple Cider Vinegar is also said to reduce glucose levels, treat acid reflux disease and cure acne, among other things.
There have been clinical studies, on both rats and humans, suggest apple cider vinegar does make one feel fuller, but more research is needed. Various other claims of benefits are not supported by research but there is some support for apple cider vinegar’s role in lowering glucose and cholesterol levels.
Because of the lack of study of the Apple Cider Vinegar Diet, there is no specific recommended dosage, but most proponents suggest taking 2-3 teaspoonfuls half an hour before a meal. Apple cider vinegar should always be diluted as vinegar is an acid and, if taken undiluted, can cause damage to the esophagus and stomach. The vinegar can be diluted in 8 ounces of cold or warm water. Apple cider vinegar can also be mixed with olive oil and used as salad dressing. Some proponents of the Apple Cider Vinegar Diet state that only natural organic vinegar that has a “mother” can provide the desired benefits. The vinegar “mother” is a clump of live and actively fermenting cells that are responsible for producing the vinegar in the first place.
Users of the Apple Cider Vinegar Diet generally support the effectiveness of the diet. The most common complaints appear to be about the taste of the cider vinegar although most who have been on the diet for a few weeks say that one gets used to the taste quickly.
- Cider vinegar is inexpensive and nothing else is needed to be on the diet.
- Cider vinegar is a source of various B vitamins and amino acids that may provide benefits for overall health.
- There have been studies supporting apple cider vinegar’s ability to suppress appetite.
- Apple cider vinegar can cause damage to the esophagus and stomach if taken undiluted over a long period of time.
- There is no definitive clinical study proving that apple cider vinegar helps users lose weight.
- No standard dosage exists
- Individual results may vary. (See reader comments.)
The Apple Cider Vinegar Diet may appeal to many because of its simplicity, inexpensiveness and potential effectiveness as a “natural” cure. Although it has been around for decades, the Apple Cider Vinegar Diet is regaining popularity as the price of other diet aids rises. Despite some positive reviews from people who’ve had success using cider vinegar, there simply is not enough scientific information to support its effectiveness. Taking a few teaspoonfuls of apple cider vinegar a day (properly diluted) is unlikely to cause negative reactions in otherwise healthy individuals, so there is little risk in trying the diet. There are, though, many diet aids on the market today that contain clinically-proven, effective ingredients that come with manufacturer’s money-back guarantees. Consumers may wish to research these products before settling on the Apple Cider Vinegar Diet.