Apple cider is becoming increasingly popular as a health beverage. It is thought to have a variety of health benefits, including weight loss.
The coffee diet, on the other hand, is a relatively new diet that is quickly gaining favor. It entails consuming a few cups of coffee each day while keeping your calorie consumption under control. In some cases, people even claim to have found short-term diet success.
This article reviews apple cider vinegar vs coffee for weight loss, including its potential benefits, downsides, and safety.
Apple Cider Vinegar For Weight Loss
Apple cider vinegar (ACV) has been favored to be great for weight loss for many years. It is made by fermenting apple cider with bacteria and yeast, which turns the sugars in the cider into acetic acid. This acetic acid is believed to have many health benefits, including weight loss.
The acetic acid content has been shown to improve metabolism, leading to a higher calorie burn throughout the day1. ACV also contains enzymes that can help break down and digest fats, which may reduce the accumulation of fat in the body2,3.
Studies have also shown that ACV may help to lower blood sugar levels and improve insulin sensitivity4,5. When blood sugar levels are stable, your body is better able to burn fat for energy, which can lead to weight loss.
Additionally, ACV may help to suppress appetite and reduce cravings6. This can lead to a reduction in calorie intake, which is essential for weight loss.
Health Benefits Of Apple Cider Vinegar
Apple cider vinegar offers a range of potential health benefits. These include:
Regulates Blood Sugar Levels
ACV has been shown to improve insulin sensitivity, which can help regulate blood sugar levels and reduce the risk of type 2 diabetes7.
The acetic acid in ACV can help increase the production of stomach acid, which aids in digestion and can help prevent indigestion8,9.
ACV may have anti-inflammatory properties that can help reduce inflammation throughout your body, potentially reducing the risk of chronic diseases10.
Aids Weight Loss
As explained earlier, ACV can aid in weight loss by reducing fat storage, increasing metabolism, and suppressing appetite.
ACV contains beneficial acids and antioxidants that can help boost the immune system and protect the body from harmful pathogens3.
ACV has been shown to reduce levels of LDL cholesterol, also known as “bad” cholesterol, which can help reduce the risk of heart disease11,12.
Promotes Heart Health
By improving blood sugar levels, reducing inflammation, and lowering cholesterol levels, ACV can promote overall heart health and reduce the risk of heart disease13,14.
Side Effects Of Apple Cider Vinegar
While apple cider vinegar has many potential health benefits, it can also cause some side effects, especially if taken in large amounts. Here are some potential side effects of ACV:
The acetic acid in ACV can erode tooth enamel, leading to dental problems like sensitivity and cavities15,16.
ACV can cause digestive issues like nausea, diarrhea, and indigestion, especially when consumed in large amounts16.
Interaction With Medications
ACV can interact with certain medications, including insulin, diuretics, and some heart medications, potentially causing adverse effects17.
Low Potassium Levels
Consuming large amounts of ACV may lead to low levels of potassium in the body, which can cause weakness, fatigue, and muscle cramps18.
Direct application of ACV to the skin can cause irritation and burns, especially for people with sensitive skin16.
Coffee For Weight Loss
Drinking coffee in the morning does more than just get you going for the day. It also provides numerous health benefits to your body.
Coffee, according to Johns Hopkins Medicine19, may help your body handle sugar and lower your risk of health problems such as Parkinson’s disease, heart failure, stroke, Alzheimer’s disease, and colon cancer. It could even help you live a longer life.
There is also some speculation that coffee can help with weight loss. This is due in part to the fact that, when consumed plain, coffee is a low-calorie beverage, with roughly 5 calories per cup20.
Health Benefits Of Coffee
Coffee has very low-calorie diets and may help you maintain a healthy weight when consumed alone.
Coffee Boosts Metabolism
Fat loss and weight reduction may also be influenced by how fast or sluggish your metabolism is. Coffee boosts metabolism because its principal ingredient, caffeine, is a stimulant that boosts metabolic thermogenesis, which is the process by which the body generates heat from digested dietary items21.
Coffee will suppress your appetite and help you consume fewer calories. Even though the effect is very transitory, consuming coffee an hour before a meal causes you to eat less22.
Boosts Workout Sessions
Consuming coffee an hour before your workout will allow you to run for a longer period of time at a higher intensity rate. Furthermore, it stimulates dopamine release, causing you to burn more calories than ever before22.
Low in Calories
Coffee is an extremely low-calorie beverage when consumed alone. In fact, 1 cup (240 ml) of brewed coffee has only 2 calories. If you’re trying to cut back on your total calorie intake, plain coffee can be a smart place to start23.
Reduces Body Fat
A recent study24 indicated that persons who drank 250 milliliters (ml) of coffee (approximately 1 cup) three times per day lost body fat during a four-week period.
Another study25 discovered that drinking four cups of coffee per day resulted in a 4% decrease in body fat over a 24-week period, most likely due to coffee’s capacity to promote metabolism.
Side Effects Of Coffee
Coffee is one of the few beverages that can help you lose weight. Increased consumption of the beverage, on the other hand, may be damaging to your health in a variety of ways. The side effects may include:
Making You Feel Edgy
A stimulant drink, coffee, can make you feel agitated rather than calm and in control when consumed excessively. Excessive use will result in drowsiness, irritability, and grumpiness22.
Increases Blood Sugar Levels
More coffee consumption stimulates the release of sugar into the blood, resulting in elevated blood sugar levels.
Furthermore, it increases your sugar cravings, causing you to slip out to the snack cabinet and cheat on your diet plan22.
Disrupt Sleeping Pattern
Coffee could be beneficial if you need an extra burst of energy. On the other hand, it can disrupt your sleep patterns if you drink it later in the day23.
Between Apple Cider Vinegar vs Coffee For Weight Loss
It’s important to remember that everyone’s body is different, and what works for one person may not work for another.
Some people may be more sensitive to caffeine and may need to limit their coffee intake or avoid it altogether, while others may find that they can consume coffee without negative side effects.
Similarly, some individuals may experience the benefits of apple cider vinegar, such as improved digestion or reduced cravings, while others may find it difficult to incorporate it into their routine due to taste or discomfort.
Therefore, when deciding between apple cider vinegar and coffee for weight loss, it’s crucial to pay attention to how your body responds to each substance and make adjustments accordingly.
It’s also important to keep in mind that weight loss is a complex process that involves multiple factors, including diet, exercise, sleep, stress management, and overall lifestyle habits.
Taking a holistic approach and making sustainable changes over time is key to achieving long-term weight loss and optimal health.
Coffee has been shown to improve metabolism, enhance your workout sessions and is low in calories. However, consuming too much coffee can lead to negative side effects such as irritability, drowsiness and disturb your sleep.
On the other hand, apple cider vinegar has been found to have potential benefits for digestion, blood sugar control, and even weight loss. It may also have antimicrobial properties, aiding in the prevention of infections.
However, it’s important to note that vinegar is highly acidic, and consuming too much or too frequently can harm tooth enamel and cause digestive issues.
As with any dietary changes or supplements, it’s important to consult with a healthcare professional before regularly consuming either coffee or apple cider vinegar, particularly if you have any underlying medical conditions or take medications that may interact with them.
1 Shishehbor F, Mansoori A, Sarkaki AR, Jalali MT, Latifi SM. Apple cider vinegar attenuates lipid profile in normal and diabetic rats. Pak J Biol Sci. 2008 Dec 1;11(23):2634-8. doi: 10.3923/pjbs.2008.2634.2638. PMID: 19630216.
2 Johnston CS, Kim CM, Buller AJ. Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care. 2004 Jan;27(1):281-2. doi: 10.2337/diacare.27.1.281. PMID: 14694010.
5 Cobb KM, Chavez DA, Kenyon JD, Hutelin Z, Webster MJ. Acetic Acid Supplementation: Effect on Resting and Exercise Energy Expenditure and Substrate Utilization. Int J Exerc Sci. 2021 Apr 1;14(2):222-229. PMID: 34055150; PMCID: PMC8136602.
6 Kondo, T., Kishi, M., Fushimi, T., & Kaga, T. (2009, May 26). Acetic Acid Upregulates the Expression of Genes for Fatty Acid Oxidation Enzymes in Liver To Suppress Body Fat Accumulation. Journal of Agricultural and Food Chemistry; American Chemical Society. https://doi.org/10.1021/jf900470c
10 Ostman E, Granfeldt Y, Persson L, Björck I. Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. Eur J Clin Nutr. 2005 Sep;59(9):983-8. doi: 10.1038/sj.ejcn.1602197. PMID: 16015276.
11 LDL and HDL Cholesterol and Triglycerides | cdc.gov. (2022, October 24). Centers for Disease Control and Prevention. https://www.cdc.gov/cholesterol/ldl_hdl.htm#:~:text=LDL%20(low%2Ddensity%20 lipoprotein),for%20heart%20disease%20and%20stroke.
12 Kondo T, Kishi M, Fushimi T, Ugajin S, Kaga T. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Biosci Biotechnol Biochem. 2009 Aug;73(8):1837-43. doi: 10.1271/bbb.90231. Epub 2009 Aug 7. PMID: 19661687.
13 Diabetes, Heart Disease, & Stroke. (2023, February 28). National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/heart-disease-stroke
14 Fight Inflammation to Help Prevent Heart Disease. (2022, November 1). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/fight-inflammation-to-help-prevent-heart-disease
15 Willershausen I, Weyer V, Schulte D, Lampe F, Buhre S, Willershausen B. In vitro study on dental erosion caused by different vinegar varieties using an electron microprobe. Clin Lab. 2014;60(5):783-90. doi: 10.7754/clin.lab.2013.130528. PMID: 24839821.
19 9 Reasons Why (the Right Amount of) Coffee Is Good for You. (2021, October 28). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-reasons-why-the-right-amount-of-coffee-is-good-for-you
24 Bakuradze, T., Parra, G. a. M., Riedel, A., Somoza, V., Lang, R., Dieminger, N., Hofmann, T., Winkler, S., Hassmann, U., Dall’Asta, C., Schipp, D., Raedle, J., Bytof, G., Lantz, I., Stiebitz, H., & Richling, E. (2014). Four-week coffee consumption affects energy intake, satiety regulation, body fat, and protects DNA integrity. Food Research International, 63, 420–427. https://doi.org/10.1016/j.foodres.2014.05.032
25 Alperet, D. J., Rebello, S. A., Khoo, E. Y. H., Tay, Z., Seah, S. S. Y., Tai, B. C., Tai, E. S., Emady-Azar, S., Chou, C. J., Darimont, C., & Van Dam, R. M. (2020). The effect of coffee consumption on insulin sensitivity and other biological risk factors for type 2 diabetes: a randomized placebo-controlled trial. The American Journal of Clinical Nutrition, 111(2), 448–458. https://doi.org/10.1093/ajcn/nqz306