A recent study published in the "British Medical Journal - Nutrition, Prevention & Health" suggests that consuming 15 milliliters of apple cider vinegar daily could contribute to weight loss. Researchers at Holy Spirit University in Lebanon conducted a 12-week trial involving 120 overweight young adults with a body mass index (BMI) between 27 and 34.
The participants were divided into four groups. The first three groups consumed 250 milliliters of water mixed with 5, 10, or 15 milliliters of apple cider vinegar, respectively, each morning on an empty stomach. The fourth group received a placebo drink.
The results showed that all three groups consuming apple cider vinegar lost an average of 6 to 8 kilograms of body weight compared to the placebo group. Additionally, their BMI decreased by 2.7 to 3 points. The group consuming 15 milliliters of apple cider vinegar experienced the most significant weight loss. All three apple cider vinegar groups also demonstrated a notable reduction in waist and hip circumference, body fat percentage, blood sugar levels, and triglyceride and cholesterol levels.
The study concluded that apple cider vinegar may have potential benefits for improving metabolism in overweight individuals. However, due to the study's duration, no conclusions can be drawn about long-term effects.
While the exact mechanisms by which apple cider vinegar influences metabolism and promotes weight loss are not fully understood, previous research suggests that it slows gastric emptying, reduces appetite, stimulates metabolism, slows blood sugar spikes, improves insulin sensitivity, and may lower the risk of type 2 diabetes.
Apple cider vinegar is readily available and affordable, costing under two euros per liter. It can also be easily made at home using apples, sugar (optional), and a large fermentation container.