December 4, 2023
We all love hacks — they seem cool, new, unusual, and highly effective. So it will not be a surprise to find all kinds of hacks going viral for weight loss. One such popular trend is consuming apple cider vinegar, diluted in water, often consumed everyday in the morning. Many people believe it will help “burn their belly fat.” Is this true?
In a recent myth busting tweet, Dr.Cyriac Abby Philips (The Liver Doc on social media), senior consultant and physician scientist in the Department of Clinical and Translational Hepatology, The Liver Institute, Center of Excellence in Gastrointestinal Sciences at Rajagiri Hospital, Kerala, wrote, “Apple cider vinegar is good for only trapping fruit flies.” Etimes Lifestyle tapped a few nutritionists to know the reality of the relationship betweenapple cider vinegar and weight loss.
ACV isn’t just available in liquid form but also as ACV tablets, capsules, and gummies. Dr. Nicheta Bhatia, PhD Nutritionist, Assistant Professor, Shyama Prasad Mukherjee College, University of Delhi shares the product is “prepared from fermented apple sugar” thus it is beneficial in:

  • Reducing cholesterol
  • Management of blood sugar levels
  • Improving symptoms of Diabetes
  • Boost skin health
  • Reducing weight

Dr. Bhatia explains that ACV can help in weight loss by “cutting down on calories in the form of meal intake” by giving “a feeling of fullness.” This form of weight loss “results in various micronutrient deficiencies and prolonged consumption (of ACV) may also result in peptic ulcer formation in the stomach.”
She adds, “Overall, apple cider vinegar may contribute to weight loss by promoting satiety, lowering blood sugar, and reducing insulin levels.”
Suhani Jain, Nutritionist & Diet consultant, Bloomwithin, explains, “The weight loss claims of ACV are not all bogus and can prove to be true when we are replacing a calorie bomb condiment like mayo with ACV, or introducing a fiber packed wholesome salad full of veggies and nuts with the help of flavor enhancement by ACV.”
“ACV is widely used as a regular practice- either as a shot before a meal or as a dressing over salads. But, it’s important to know that ACV won’t magically melt your pounds off. And if you overdo it, the side effects could really do a number on your body,” Jain warns.
“ACV is a well known ingredient known for its various health benefits and other uses. Perhaps, many researches claim its health benefits but scientifically it is not proven yet. Being a part of the vinegar family, ACV is acidic in nature. So it is very crucial to know the dosage and usage of acetic acid,” says Gunjan Pasricha, Nutritionist, Mitahara.
She shares the following cons of ACV:

  • Erosion of tooth enamel
  • Adversely affects the esophagus ( if taken undiluted and excess quantity)
  • Indigestion
  • Interaction with certain medications

Suhani Jain adds, “Use of ACV to curb appetite or burn excess fat won’t show you any result if you are not ready to adopt a holistic approach for health and weight loss. If most of your diet remains processed, junk or restaurant prepared meals, and you do not indulge in any physical activity or keep your sleep schedule checked, then no magic potion or supplement can ever help you.”

“Consumption and suitability is very individual based -since the acid and fermentation works quite specific with the different users and their gut and hormonal health,” Jain explains, adding, “I believe anything that is not wholefood and provided by nature but is actually man made or processed in some form won’t serve us truly long for weight loss or health. So be skeptical of any ingredient that claims to be a magic bullet for weight loss as it is most likely to be accompanied by side effects which are more likely to do more harm than good!”


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