Losing weight and burning belly fat is a goal for many people. Apple cider vinegar (ACV) has become a popular home remedy for weight loss. Some research shows that ACV may have modest weight loss benefits. However, the evidence is mixed on whether it specifically helps burn belly fat. This article reviews the evidence on ACV and belly fat.
What is apple cider vinegar?
ACV is made by fermenting apples with yeast and bacteria. This turns the sugars in apples into acetic acid, which is the main active component of vinegars.
ACV contains a compound called acetic acid, which may provide several health benefits. These include:
- Regulating blood sugar levels
- Boosting weight loss
- Improving heart health
- Controlling blood pressure
- Treating fungal infections
Additionally, evidence suggests acetic acid may promote fat burning and weight loss in several ways:
- Suppresses appetite: Studies show acetic acid may suppress centers in your brain that control appetite, which can reduce calorie intake.
- Improves metabolism: Animal studies reveal acetic acid improves metabolism, increasing the amount of fat burned for energy.
- Reduces fat storage: Animal studies also found acetic acid reduces the amount of fat stored after eating.
- Burns fat: Some research notes that acetic acid may specifically target belly fat and hepatic fat, which is fat around the liver.
Does the research support apple cider vinegar for weight loss?
Results are mixed on whether ACV promotes significant weight loss in humans. However, several studies suggest it may offer modest benefits:
- In one study, 39 people drank 2 tablespoons (30 ml) of ACV per day for 12 weeks. They lost 2.6 pounds (1.2 kg), on average.
- In another, 155 overweight adults drank 1–2 tablespoons (15–30 ml) of ACV per day for 12 weeks. They lost 2.6–3.7 pounds (1.2–1.7 kg).
- One study in obese men found those who consumed 1–2 tablespoons (15–30 ml) of ACV per day lost 0.9% of their body weight, compared to 0.5% in the control group.
- Other studies found no significant difference in weight loss between ACV groups and control groups.
Overall, adding 1–2 tablespoons (15–30 ml) of ACV to your daily diet may promote modest weight loss over 12 weeks. Larger doses do not seem more effective.
Can apple cider vinegar help burn belly fat?
There is limited quality evidence that ACV burns belly fat or promotes targeted fat loss from specific areas of the body.
A few studies note some effects of ACV on belly fat:
- One study showed ACV decreased belly fat in obese men. Vinegar intake also increased feelings of fullness.
- Another study in rats fed a high fat diet found the acetic acid in ACV reduced total body fat mass. It also lowered fat around the organs, known as visceral fat.
- An animal study showed the acetic acid in ACV specifically targeted abdominal fat.
However, most human studies show ACV improves weight loss at the whole body level, not specific areas. More research is needed on its direct effects on belly fat.
Other evidence on apple cider vinegar and fat burning
In addition to limited research on its effects on belly fat, some studies suggest ACV may promote fat burning in other ways:
- May increase fat burning during exercise: Some research found ACV increased fat burning during exercise like walking.
- Improves metabolism: Animal studies note the acetic acid in ACV may reduce fat accumulation and improve metabolism.
- Burns fat cells: Test tube studies show acetic acid can directly stimulate fat breakdown in fat cells and liver cells.
- Lowers cholesterol: Studies indicate ACV may lower cholesterol levels, which are linked to fat burning.
Overall, evidence indicates ACV may promote fat burning in multiple ways. However, more research is needed.
Other potential health benefits of apple cider vinegar
ACV has several other uses beyond potential modest weight and fat loss. It may also:
- Improve insulin sensitivity: The acetic acid in ACV may improve insulin sensitivity and blood sugar control.
- Lower blood pressure: Animal studies show ACV reduces blood pressure, which is a risk factor for heart disease.
- Improve cholesterol: Studies show ACV may reduce “bad” LDL cholesterol and triglycerides.
- Reduce cancer risk: Test tube studies reveal ACV may slow the growth of cancer cells.
- Improve skin health: The anti-fungal properties may treat acne when applied to the skin.
Keep in mind evidence for these benefits comes mostly from animal and test tube studies. More research is needed.
How to add apple cider vinegar to your diet
There are several ways to incorporate ACV into your diet:
- As a drink: Mix 1–2 tablespoons (15–30 ml) into water or another beverage.
- On salads: Drizzle ACV over leafy greens, chicken, or fish.
- In cooking: Add to sauces, soups, broths, meats, and baked goods.
- For pickling: Use as part of a marinade for vegetables.
- With apple juice and cinnamon: Make a simple fruit juice by mixing 2 teaspoons (10 ml) of ACV into apple juice and top it off with cinnamon.
It’s best to start with small amounts and gradually increase to avoid side effects. Drinking ACV in an empty stomach may cause irritation, so consume it with food.
Apple Cider Vinegar Drink Recipe
Here is a simple recipe for an ACV drink to boost fat burning:
- 1–2 tablespoons (15–30 ml) apple cider vinegar
- 8 ounces (250 ml) water
- Optional: lemon juice, cinnamon, maple syrup or honey to taste
Combine all ingredients in a glass and stir or shake. Drink once or twice per day.
Is apple cider vinegar safe?
For most people, incorporating 1–2 tablespoons (15–30 ml) of ACV per day into salad dressings, sauces, or drinks is likely safe. However, potential side effects include:
- Tooth erosion: Acidic vinegar may wear down tooth enamel. However, diluting with water lowers the acidity.
- Digestive issues: Large amounts may cause nausea, throat irritation, or acid reflux.
- Drug interactions: May interact with diuretics, insulin, laxatives, or heart or diabetes medications.
- Low potassium: The acetic acid may lower potassium levels. Those already hypokalemic should use caution.
- Bone loss: Animal research links high vinegar diets to reduced bone mineral density. Limit to 1–2 tablespoons (15–30 ml) per day.
People with digestive issues like GERD or acid reflux may experience increased symptoms from the acidity. Those with low potassium or on certain medications should talk to a doctor before use.
Bottom line
Based on limited evidence, 1–2 tablespoons (15–30 ml) of apple cider vinegar per day may provide modest weight loss benefits. However, more research is needed on whether it reduces belly fat specifically.
ACV may also help reduce appetite, improve metabolism, increase fat burning, and lower fat storage. Other proposed benefits include improved blood sugar levels, heart health, and cholesterol levels.
To add ACV into your diet, mix with water and drink before meals or use as part of salad dressings and marinades. Start with small amounts to avoid side effects.
While ACV may provide some potential fat burning benefits, following an overall healthy diet and exercise routine remains key for weight loss success.