You may have seen a lot of stories promoting apple cider vinegar (ACV) as a weight loss secret, but what is it exactly and can it really help lose weight?

What is the apple cider vinegar diet?

Apple cider vinegar comes from apples that have been crushed, distilled, and then fermented. It can be consumed in limited amounts or taken as a supplement. Its high levels of acetic acid, or even other chemicals, may be responsible for its potential health benefits. While the dose guidance varies, most are in the order of 1 to 2 teaspoons before or with meals.

What can the apple cider vinegar diet do for you?

For thousands of years, vinegar-containing compounds have been used for their supposed medicinal powers. It was used to improve strength, to detoxify, as an antibiotic, and to treat scurvy. While no one is using apple cider vinegar as an antibiotic anymore (at least no one should be), it has been claimed more recently for weight reduction. What's the proof?

ACV appears to have properties that may theoretically help your weight reduction efforts. For example, a 2013 study in the Journal of Functional Foods reveals that consuming apple cider vinegar before eating is related to lower blood sugar spikes.

Another 2010 study from the Annals of Nutrition & Metabolism indicates that having two teaspoons of ACV at mealtime will help to minimize the occurrence of sugar and keep blood sugar levels steady. Why this occurs is not completely clear, but diet researchers believe that vinegar compounds interfere with the absorption of certain starches.

This is critical because blood sugar levels and lows appear to contribute to cravings for sugary snacks. So, if apple cider vinegar would help control blood sugar, it might help regulate cravings and portion control, eventually leading to fewer calories consumed.

So should you try drinking apple cider vinegar for weight loss?

Drinking ACV on its own won't help you lose extra pounds, but it may support efforts that we know work on weight reduction (like eating a healthy diet and exercising more). And it's not likely to hurt you as long as you don't overdo it.

Like all kinds of vinegar, the high acidity of the ACV will irritate your throat and remove the enamel of your teeth. Plus, the acidity could affect you if you could have reflux. Stick with a tablespoon no more than twice a day, then dilute in 8 ounces of water. ACV should never be ingested straight.