In a world of misinformation, Fitness Pudding is here to separate fact from fallacy, and science from fiction.
Vinegar has numerous health benefits.2,3 One claim is that it promotes weight loss through the effects of acetic acid. Studies have been done on rats and mice, and most show an effect on weight loss – although several studies do not find any effects.
The most recent review on the subject concludes that, “Based on the data available from several animal studies, and 1 double-blind, placebo-controlled human trial, there is scarce evidence for a beneficial action of vinegar on body weight.”2
That’s right, one human trial. The great Dr. Michael Greger at NutritionFacts.org has already provided a great review, and I definitely recommend you check it out.
In summary, however, the one study that all of these ads and articles are hanging their claims on had 155 Japanese adults classified as obese take a little over 2 cups (500 ml) of a beverage containing different daily doses of vinegar, a placebo with no 0 tablespoons, a low-dose with 1 tablespoon, and a high-dose of 2 tablespoons.1
The change in body weight over the 12-weeks was around:
I do want to point out that there was quite a bit of variation in the weight loss. In other words, not everyone lost 2.64 pounds in the low dose group and 4.18 pounds in the high-dose group. Weight loss was actually around 5 pounds above or below, on average.
So, some could have gained weight, while others lost weight to varying amounts. It is possible that a person in each group could have lost a lot of weight, bringing the average down to where it is.
Unfortunately, we do not have that information.
So, at this point we should concur with the research that it is unknown if vinegar leads to weight loss. To date, we only have one good study in humans, which we cannot hang our hope on. This caution is important, because we are seeing so many advertisements and articles claiming vinegar is the next weight loss miracle.
For now, add a tablespoon or so of vinegar to your drink for its health benefits, but don’t hold your breath quite yet (which is never good when drinking) that it will actually lead to sustainable weight loss.
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Dr. Faries has a Ph.D. in Behavioral Medicine and a Master of Science in Exercise Physiology, balanced with experience across the fitness industry, medicine, public health, research and extension.
His research explores why and how people initiate and maintain healthy behaviors, with focus on self-regulation success and failure. In other words, he seeks to better understand the common struggle with adopting healthy lifestyles, clarifying the reasons why we don’t “just do it.” Dr. Faries also holds unique expertise in medication adherence, when lifestyle is the medicine.
Dr. Faries also trains the next generation of ‘myth busters’ through medical and public health education, including his popular course, MythBusters: Health Edition.
Dr. Faries has served on the Board of Directors of the American College of Lifestyle Medicine, is founder of Lone Star Lifestyle Medicine for Texas, and is founder of FitnessPudding.com – a non-profit site dedicated to debunking common health and fitness myths.