How apple cider vinegar could help weight loss

Apple cider vinegar. (Getty Images)
Can apple cider vinegar help with weight loss? (Getty Images)

Apple cider vinegar is having a moment. Made from fermented apple sugars, the home remedy's rumoured plus points range from helping with type-2 diabetes to reducing cholesterol, but recent research has suggested it could also help with weight loss.

The study, published in the journal BMJ Nutrition, Prevention & Health, found a daily tipple of apple cider vinegar helped overweight people shed up to eight kilos in just three months.

Drinking a single 15ml measure before food also reduced participants' body mass index, blood glucose level and cholesterol.

Commenting on the findings study author Dr Rony Abou-Khalil from the Holy Spirit University of Kaslik, in Lebanon says: "These results suggest that apple cider might have potential benefits in improving metabolic parameters related to obesity and metabolic disorders in obese individuals.

Researchers hope their findings might contribute to evidence-based recommendations for the use of apple cider vinegar as a dietary intervention in the management of obesity.

"The study could stimulate further research in the field, prompting scientists to explore the underlying mechanisms and conduct similar studies in other populations," Dr Abou-Khalil continues.

"Apple cider vinegar could be a promising anti-obesity supplement that does not produce any side effects."

The World Obesity Federation predicts that more than half the world’s population will be overweight or obese by 2035 and since 1975, the world’s obesity rate has nearly tripled.

It is hoped that drinking apple cider vinegar could be a cheap and easy way to tackle the crisis.

There are many gut health benefits of drinking apple cider vinegar. (Getty Images)
There are many gut health benefits of drinking apple cider vinegar. (Getty Images)

How apple cider vinegar could help weight loss

The study tested cider vinegar's potential in 120 young people in four groups.

This included 46 men and 74 women with an average age of 17 who were overweight or obese with a BMI between 27 and 34.

The first three groups drank either 5,10 or 15ml of apple cider vinegar once a day in the morning before food for 12 weeks.

Those in the fourth group were given a dummy placebo liquid.

They recorded what they ate in a diet diary, and provided information on their physical activity.

Over the study, on average they lost between 6–8 kg in weight and reduced their BMI by 2.7–3 points, depending on the dose.

Those drinking the highest dose of 15ml experienced the largest decrease of weight loss and BMI after 12 weeks dropping from an average of 77 kg to just over 70 kg.

At 10ml, the average weight went from 79 kg to 72 kg, and at 5ml they dropped from 79 to 74kg.

Their BMIs fell from 31 to nearly 27 depending on their dosage.

All three different quantities of apple cider vinegar made a difference to waist and hip measurements and body fat ratio.

While further research, with an extended sample size and over a longer period, is needed, study authors are hopeful the results suggest that "apple cider might have potential benefits in improving metabolic parameters related to obesity and metabolic disorders in obese individuals."

Experts suggest diluting apple cider vinegar. (Getty Images)
Experts suggest diluting apple cider vinegar. (Getty Images)

What is apple cider vinegar?

Apple cider vinegar is a popular home remedy, which people have used in cooking and natural medicine for centuries.

"Made from fermented apples, bacteria and yeast are added to the liquid to start the alcoholic fermentation process, and the sugars are turned into alcohol," explains nutritionist Roberta Baldo from Baldo and Mason.

"In a second fermentation process, the alcohol is converted into vinegar by acetic acid-forming bacteria."

As well as potentially aiding weight loss, apple cider vinegar has some other benefits to health.

"Acetic acid is thought to be responsible for many of apple cider vinegar's beneficial properties," Baldo adds.

Gut health benefits of apple cider vinegar

Studies show that Apple Cider Vinegar can reduce inflammation, improve digestion and optimise immune health.

"It is also known to stabilise blood sugar levels, helping us feel fuller for longer, which making us eat less and fewer calories," Baldo explains.

"It’s also recommended to stabilise gut health as it can improve stomach acidity. A couple of spoonfuls a day can have great health benefits."

While there are plenty of potential perks to a daily shot of apple cider vinegar consuming too much is said to potentially cause tooth enamel erosion.

To avoid this Baldo suggests the best way to incorporate apple cider vinegar is to dilute it with cold or warm water, or simply add to smoothies or dressings.

"Drinking diluted amounts through a straw to protect your teeth should also help combat this," she adds.

Another recommendation is to avoid brushing your teeth straight after consuming apple cider vinegar.

"This greatly minimises how much of the acid fluid actually touches your teeth," Baldo explains.

Additional reporting SWNS.

Gut health: Read more

Watch: Should you peel fruits and vegetables before eating?