Is Homemade Apple Cider Vinegar the Fastest 'Fat Burner'?

An Instagram post claims that if you brew your own apple cider vinegar using whole apples (including the skin), water, and raw sugar, and ferment it for 30 days, you’ll get a “powerful fat-burning miracle drink.” What’s the truth?

Is it true that drinking diluted apple cider vinegar twice a day before meals will burn fat, reduce your measurements, improve digestion and stabilize blood sugar? - Photo: FREEPIK

This article also claims that drinking diluted apple cider vinegar twice daily before meals will burn fat, reduce your waistline, improve digestion, and stabilize blood sugar — all in just one month.

Apple cider vinegar is not a "fat burning miracle water"

However, according to health information and verification platform The Healthy Indian Project (THIP), drinking homemade apple cider vinegar is not the quick way to burn fat as many people think.

Acetic acid, the main ingredient in vinegar, may aid in converting fat into energy or reduce appetite, but these effects are limited if any.

A 2024 study in Lebanon on overweight adolescents found that drinking 15ml of apple cider vinegar daily helped them lose 6-8kg in 12 weeks. However, many experts consider this result unrealistic and need to be more closely verified.

Previous trials, such as a 2009 Japanese study, only reported a loss of 1-2kg after three months, which clearly cannot be called “miraculous weight loss”.

A review of studies from 2021 and 2023 also found that if effective, the weight loss was modest, largely due to reduced calorie intake or increased activity, not due to apple cider vinegar alone.

Many experts also believe that apple cider vinegar is unlikely to help you lose weight. If you want to lose fat quickly, a more effective way is to maintain regular cardio exercise and a balanced diet. Only sustainable habits will bring long-term results.

THIP quoted Indian nutritionist Anurupa Bose as saying that apple cider vinegar can aid weight loss by slowing digestion and activating fat-burning enzymes.

However, she warns against considering apple cider vinegar a “miracle cure.” Because of its potential side effects, apple cider vinegar should only be used as a small part of a balanced diet and moderate exercise. She emphasizes that effective weight loss depends mainly on diet (70%) and exercise (30%).

An effective approach is to eat small, frequent meals, control portion sizes, eat moderate amounts of carbohydrates, include quality protein, good fats, plenty of fiber, and drink enough water.

This should be accompanied by a balanced workout that includes cardio, stretching, and high-intensity exercises to achieve and maintain healthy weight loss goals.

Apple cider vinegar is not a miracle cure

In addition, the THIP platform also asserts that drinking apple cider vinegar before meals does not significantly reduce waist size in 30 days. This is an unrealistic expectation, without solid evidence. This view is mainly based on the ability of apple cider vinegar to slow down the emptying of the stomach, making you feel full longer and eat less.

However, studies show that waist reduction is very slow. A 2018 trial reported a slight reduction in waist circumference after three months, but that was when combined with dietary changes.

A 2024 meta-analysis also noted some improvements in blood lipids, but fat loss in just one month was rare — mostly due to the placebo effect or dehydration.

The body only safely loses about 0.5kg of fat per week. If you rely on apple cider vinegar alone for 30 days, you will soon be disappointed. A more realistic solution is to combine drinking apple cider vinegar with eating lots of vegetables and walking every day.

Indian nutritionist Pariksha Rao says apple cider vinegar has long been used as a natural flavoring and preservative. It has recently gained more attention due to the rising global obesity rate.

There is a growing body of research looking at the weight loss benefits of apple cider vinegar, such as appetite suppression, digestive support, immune enhancement, and its potential to positively influence the management of obesity, type 2 diabetes, and visceral fat.

However, she emphasized that healthy weight loss is only achieved when combining a calorie-controlled diet, regular exercise and maintaining a scientific lifestyle.

For some people, additional support from medication or surgery may be needed. But long-term results are only sustainable if combined with physical activity to prevent weight regain.

Apple cider vinegar can be used to add flavor to salads or marinades, and also aids digestion. You can mix 1-2 tablespoons with water and drink it daily, but rinse your mouth afterwards to protect tooth enamel. For digestive health, take it with foods rich in fiber. To control blood sugar, take it with a starchy meal.

Still, it’s important to maintain a varied diet to ensure overall health – including fruits, whole grains, and regular exercise. A 2025 review found that apple cider vinegar may help people with metabolic syndrome, but stressed that it should not replace medication or exercise.

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DAWN

Source: https://tuoitre.vn/giam-tao-tu-lam-co-phai-la-chat-dot-mo-nhanh-nhat-20250806110700108.htm