The Apple Cider Vinegar Diet Sure Sounds Weird, But It May Help You Lose Weight

Could a daily spoonful of apple cider vinegar really cure what ails you? This long-standing folk remedy made from crushed, fermented apples is having a major moment in the natural health community, with people using raw, unfiltered apple cider vinegar to help with everything from weight loss to constipation to warding off colds. In fact, there's even a so-called apple cider vinegar diet, that proponents claim helps you lose weight, battle bloat, and more.

Sure, it sounds kind of strange, but before you brush off the apple cider vinegar diet as some wonky new fad, it's important to understand that apple cider vinegar has been used medicinally for centuries1, including as a way to lower blood sugar in people with diabetes before the development of hypoglycemic medications—and if you know anything about elevated or unstable blood sugar, you know it can cause cravings that lead to overeating.

First, let's talk a bit about what exactly apple cider vinegar is and why it's healthy in the first place. Apple cider vinegar (ACV for short) is made by fermenting fresh, crushed apples in tanks—similar to the production of alcohol. But, after the apples' sugars are converted into alcohol, a bacteria is added to the mix to ferment the alcohol into acetic acid—one of the main science-backed, health-promoting compounds in ACV, which has been found to help lower blood sugar2, reduce fat storage3, and suppress appetite4, among other good stuff.

Now, onto the apple cider vinegar diet: When most people talk about the apple cider vinegar diet, they’re simply referring to the practice of taking small but regular doses (1 to 2 tablespoons) of ACV before or with meals, often diluted in water, to aid in weight loss.

More surprising than the fact that this diet even exists, though, is that some evidence seems to support the idea that regular consumption of ACV could help you lose a little weight—albeit probably not much.

One of the biggest perks of consuming apple cider vinegar is its beneficial impact on blood sugar levels. In one study, ACV was found to improve insulin sensitivity during a high-carb meal by anywhere from 19 to 34 percent, and in another5, it was shown to reduce blood sugar by as much as 34 percent after participants ate white bread.

While the research is promising, there are certainly some potential downsides to adding vinegar to your diet—especially if you consume it with every meal.

For one, vinegar is highly acidic and may damage tooth enamel within just a few hours7, as well as lead to throat burns8 if consumed straight, or undiluted. "If you’re going to drink apple cider vinegar, dilute it in water—about 1 teaspoon in 8 ounces water is a good jumping-off point—to avoid burning your esophagus or experiencing discomfort," say Cording. You can also consume it safely via foods like homemade salad dressings.

Another potential downside of the apple cider vinegar diet relates to ACV's role in promoting feelings of fullness. While this may be a welcome side effect for some people since it helps them eat less food, it may lead to indigestion9 in others.

Because ACV can alter insulin levels, as mentioned above, it should be consumed with caution among people with diabetes since it may alter the amount of insulin (or other diabetes medications) that they need. If you have diabetes, always consult with your doctor about how much vinegar of any kind is safe to consume.