What you’ll learn:

• The baking soda and vinegar diet lacks scientific support for aiding weight loss and may pose serious health risks.
• Drinking baking soda and vinegar doesn’t significantly affect your body’s pH levels or boost metabolism, as claimed.
• Balanced nutrition and regular exercise are the best ways to achieve sustainable weight loss.

The baking soda and vinegar diet is one of those fad weight loss solutions fizzing across social media. It promises effortless pounds shed with just a few pantry staples. But before you trade your morning coffee for this odd baking soda and vinegar concoction, let’s look at the facts—or lack thereof.

Despite the buzz, there’s a glaring lack of scientific evidence to support the claim that vinegar, specifically apple cider vinegar and baking soda, can aid in weight loss.

At Noom, we skip trendy quick fixes, especially those that lack scientific proof or pose potential health risks. We champion a science-backed approach to weight management, equipping you with sustainable tools and knowledge for long-term success. 

Let’s separate fact from fiction, explore the baking soda and vinegar trend, and introduce you to scientifically proven weight loss strategies that work!

What is the baking soda and vinegar diet?

The baking soda and vinegar diet generally involves consuming baking soda and apple cider vinegar mixed into water several times a day. People believe the combo can promote weight loss. Typically, followers of this trend mix about one tablespoon of vinegar and ⅛ teaspoon of baking soda into eight ounces of warm water. They sip this mixture on an empty stomach before a meal. 

Why do people think baking soda and vinegar help with weight loss? 

Some people believe that drinking a mixture of baking soda, apple cider vinegar, and water can boost weight loss by altering the body’s pH levels. Body pH refers to the overall acidity or alkalinity within the body, including both intracellular and extracellular spaces. While bodily fluids like blood maintain a stable pH through various mechanisms, other fluids such as saliva, urine, sweat, and stomach juices each have their own distinct pH levels. 

The stomach, for example, is highly acidic, which is essential for digestion. The theory behind this mixture is that combining baking soda (highly alkaline) with vinegar (slightly acidic) creates an alkaline effect that could improve digestion and increase fat burning. While the mixture will still be alkaline, any change to pH will be in the stomach alone. Drinking this mixture does not alter your overall body pH, as it is tightly regulated. Any temporary effects, such as reduced bloating or a slight drop in water weight, are short-lived and unrelated to actual fat loss.

Potential risks and side effects of the baking soda and vinegar diet

Beyond the lack of scientific evidence, the baking soda and vinegar diet has a list of potential risks and side effects. And we’re not talking about a little bit of indigestion. We’re talking about serious health concerns that could derail your weight loss journey and jeopardize your overall well-being.

Here’s what you could experience:

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• Stomach upset: The combination of baking soda and vinegar may wreak havoc on your digestive system, leading to nausea, stomach pain, and bloating. It’s not exactly the recipe for a happy tummy. Reducing stomach acid can also create extra gas, which has been connected to rare but serious cases of stomach problems reported by the FDA. The regular use of baking soda could actually make the stomach produce more acid as a rebound, which can worsen existing stomach problems.
• Electrolyte imbalance: Baking soda is loaded with sodium, which can increase blood pressure. According to the Journal of Clinical Pharmacy and Therapeutics, even a relatively small amount of baking soda can exceed the recommended limit of sodium intake, which is 2,300 milligrams of sodium per day. Just one teaspoon contains over 1,200 milligrams of sodium, which can add up quickly if not carefully measured. Consuming excess sodium is particularly dangerous for individuals with existing heart, kidney, or liver conditions.
• Metabolic alkalosis: Overconsumption of baking soda can push your blood into an overly alkaline state, known as metabolic alkalosis, where the body’s mechanisms to maintain the pH are overwhelmed. This can trigger a host of dangerous symptoms like confusion, nausea, and muscle twitching.
• Mineral deficiencies: Long-term use of baking soda has been linked to deficiencies in essential minerals like potassium and calcium. These minerals play vital roles in bone health, nerve function, and muscle contraction.
• Masked health issues: Baking soda neutralizes stomach acid, which is necessary for digestion and protection against harmful bacteria. By constantly suppressing stomach acid, you could be masking underlying health issues that need attention. Using baking soda to neutralize the acid can mean more serious health conditions could be undiagnosed. Gastroesophageal Reflux Disease (GERD) is a more serious issue that could be undetected by masking its symptoms like acid reflux and heartburn with baking soda. Similarly, excessive acid reflux and heartburn can also be signs of conditions like ulcers, chronic gastritis, or even stomach or esophageal cancer. If left untreated because the symptoms are being masked by baking soda, they can worsen and lead to permanent damage. 
• Medication interactions: Both baking soda and vinegar can interact with certain medications, potentially reducing their effectiveness or causing adverse reactions. If you take any medications, consult your doctor about potential interactions. Here are a few to keep in mind:
  • Baking soda
    • Antibiotics: Drinking baking soda could reduce the absorption of antibiotics, especially tetracyclines.
    • Blood pressure medications: The sodium in baking soda can raise blood pressure.
    • Digoxin: Baking soda might alter potassium levels, making Digoxin potentially toxic.
  • Vinegar:
    • Diuretics: Some diuretics can lower potassium levels, and vinegar may exacerbate this effect, potentially leading to low potassium levels (hypokalemia).
    • Diabetes medications:  Vinegar has been shown to have a blood sugar-lowering effect, which could potentially enhance the effects of diabetes medications, increasing the risk of hypoglycemia (low blood sugar). 
    • Bone health medications: Excessive consumption of vinegar might affect bone health. Vinegar’s acidity can weaken bones over time if consumed in large amounts, particularly in individuals with bone health issues. 

Even sipping plain apple cider vinegar—often touted as a health tonic—has drawbacks. It can erode tooth enamel and irritate your throat. 

The bottom line? This trendy diet isn’t just ineffective; it’s a risky gamble with your health. Sustainable weight loss is about nourishing your body, not punishing it with unproven methods. Instead of risking your health with unproven methods, consider evidence-based approaches like balanced nutrition and regular physical activity. 

At Noom, we focus on helping you develop healthy habits that lead to lasting weight loss without compromising your well-being.

Do baking soda or vinegar offer any benefits on their own?

While combining baking soda and vinegar might not be a weight loss miracle, the ingredients alone have some potential health uses.

Apple cider vinegar

• Blood sugar control: Some studies suggest that vinegar, particularly apple cider vinegar, may help regulate blood sugar levels. This could be helpful for people with diabetes or those at risk of developing the condition, though always check with your doctor. 
• Appetite suppression: A few studies have indicated that vinegar might slightly increase feelings of fullness after meals, potentially leading to a reduced calorie intake. However, this effect is minor, and more research is needed.

Baking soda

• Antacid: A baking soda and water solution can be used as a homemade remedy to help neutralize stomach acid and ease heartburn. Check with your doctor to be sure this is safe for you. Using baking soda as a home remedy should not be done often without checking with your doctor.

Important Note: Before making any major changes to your diet, consult your healthcare provider, especially if you have any underlying health conditions.

Create a healthier lifestyle with Noom’s evidence-based weight loss

It’s easy to get tempted by quick-fix trends, but it’s important to concentrate on the strategies that actually work.  Sustainable weight loss isn’t about quick fixes or trendy diets. It’s about finding an approach that works for you and fits into your lifestyle. Consider consulting with a registered dietitian or healthcare provider to develop a personalized plan that aligns with your health goals and dietary needs.

The baking soda and vinegar diet might be trending, but it’s a classic example of a promised quick fix with little evidence to back it up. Remember that sustainable change comes from a holistic approach. Instead of relying on questionable concoctions, focus on strategies backed by science, like:

1. Nourishing your body with healthy foods: Fuel your body with a colorful array of fruits and vegetables, lean proteins, whole grains, and healthy fats. Track your food intake with Noom’s easy-to-use tools to gain insights into your eating patterns. This approach promotes weight loss and provides essential nutrients for overall well-being. To make healthy eating even easier, Noom uses a unique color-coded system to help you understand the nutritional value of the foods you eat, guiding you toward choices supporting your weight loss goals.
2. Practice mindful eating: Tune into your body’s hunger and fullness cues. Slow down, savor each bite, and avoid distractions while eating. This can help you avoid overeating and make healthier food choices.
3. Move your body regularly: Aim for at least 150 minutes of moderate-intensity exercise per week or incorporate activities you enjoy and can stick with long-term.
4. Manage stress effectively: Chronic stress can sabotage your weight loss efforts. Incorporate stress-reduction techniques like meditation, yoga, deep breathing exercises, or spending time in nature into your daily routine.
5. Prioritize sleep: Quality sleep is crucial for hormone regulation, metabolism, and overall health. Aim for seven to nine hours of restful sleep each night to support your weight loss journey.

Lasting weight loss isn’t about deprivation or extreme measures. It’s about adopting healthier habits that fit seamlessly into your lifestyle. With Noom, you’ll gain the knowledge, support, and tools to transform your relationship with food, exercise, and your body. Noom doesn’t just offer a quick fix; it empowers you to create a lifestyle you love, one healthy habit at a time.