Apple cider vinegar (ACV) is a popular natural remedy known for its numerous health benefits, particularly for weight loss. Incorporating ACV into your diet can be an effective way to support your weight-loss goals. Some studies suggest that drinking a small amount of ACV before meals can help suppress appetite, reduce calorie intake, and improve digestion.
We checked in with Catherine Gervacio, a registered dietitian and a certified exercise nutrition coach, to find out how ACV can help with fat loss and whether drinking it before a meal can help with losing weight.
How Drinking ACV 10 Minutes Before A Meal Helps With Fat Loss
ACV's acetic acid content is believed to boost metabolism and promote fat burning, making it a valuable addition to a healthy diet and lifestyle for those looking to shed extra pounds.
"There are many ways apple cider vinegar helps with weight loss. One is that it slows down gastric emptying, which can lead to feelings of fullness and reduced appetite. Another is due to its acetic acid content, which may increase the breakdown of fat and increase metabolism (as stated here)," she notes.
As for the recommended dosage, it's important to drink in moderation, but it's also key to check with a doctor, especially for those with gut issues.
Gervacio says, "Generally, a dosage of 1-2 tablespoons (15–30 mL) of apple cider vinegar per day, taken 10-15 minutes before meals, to help with appetite suppression and weight loss, can be done. I suggest starting with a small dose (1 tablespoon or 15 mL) and gradually increasing as needed and tolerated." She adds, "For those with gut-related health conditions, I highly recommend visiting a healthcare specialist before taking apple cider vinegar."
The bottom line
While ACV offers numerous health benefits, it may not be suitable for everyone. Gervacio warns that "those who are managing gut-related health conditions should seek the advice of a healthcare specialist before taking apple cider vinegar."
But it's not just people with digestive issues that should be careful; she continues to add that "those with dental issues, as the acetic acid in the apple cider vinegar may erode tooth enamel and potentially harm teeth and gums. Also, those taking certain medications, such as diuretics, insulin, and certain antibiotics, may interact with it. Most especially, children, and pregnant and lactating women may need to seek medical advice first. While apple cider vinegar is generally considered safe during pregnancy and breastfeeding, it's always best to consult with your healthcare provider before using it as a supplement to ensure safety. Same with children."
