A study published in spring 2024 by the Holy Spirit University of Kaslik (Lebanon) investigated the effect of apple cider vinegar on the weight and metabolism of young, overweight people. The 120 participants were divided into four groups: Three groups were given 5, 10 or 15 ml of apple cider vinegar (diluted with water) daily before breakfast, while the control group consumed a placebo drink.
After twelve weeks, all apple cider vinegar groups showed significant improvements: They lost weight and had more favorable blood sugar, cholesterol and triglyceride levels. The best results were observed with a daily intake of 15 ml.
View study results with caution
Despite the positive results, it should be noted that the study had certain limitations: the number of participants was relatively small at 120, and there were no accompanying changes in diet or physical activity. As a result, it is not possible to clearly determine whether apple cider vinegar alone was responsible for the observed effects. In addition, previous smaller studies have mostly shown only moderate effects on weight and blood sugar, so the strong results observed in this study should be confirmed by further research.
How does apple cider vinegar work in the body?
Apple cider vinegar unfolds its potential effect via several mechanisms:
- Promote satiety: Acetic acid can stimulate the release of cholecystokinin – a hormone that increases the feeling of satiety.
- Stabilize blood sugar: Apple cider vinegar can lower the glycemic index of meals and thus prevent food cravings.
- Support fat metabolism: It is believed that acetic acid reduces fat absorption in the intestine and at the same time stimulates fat burning.
Is apple cider vinegar healthy?
When consumed in moderate amounts, apple cider vinegar can be a beneficial part of a balanced diet. Potential benefits include:
- Promotes digestion: Apple cider vinegar can stimulate the production of digestive enzymes.
- Blood sugar regulation: The stabilizing effect on blood sugar levels can be particularly beneficial for people with type 2 diabetes.
- Support with weight management: calorie intake can be reduced by increasing the feeling of satiety.
- Antioxidant effect: The antioxidants it contains can neutralize free radicals and thus contribute to general health.
Possible side effects and risks
The following side effects may occur with excessive or improper consumption:
- Tooth enamel damage: The acid can attack the tooth enamel. You should therefore rinse your mouth with water after drinking and wait around 30 minutes before brushing your teeth.
- Stomach irritation: Undiluted apple cider vinegar in particular can upset the stomach and cause nausea.
- Interactions with medication: Apple cider vinegar can lower potassium levels and interact with certain medications such as diuretics.
Does apple cider vinegar really help you lose weight?
The study mentioned above provides evidence that apple cider vinegar can help with weight loss. With a daily intake of 15 ml apple cider vinegar over twelve weeks, the participants lost an average of 6-8 kg – without changing their diet or exercise. Blood values also improved significantly.
How can you use apple cider vinegar to lose weight?
It is recommended to dissolve 15 ml of apple cider vinegar in 250 ml of water daily and drink before breakfast. Important: Never take undiluted – this protects your teeth and stomach.
Apple cider vinegar and medical support – a powerful duo
Apple cider vinegar is easy to use, natural and a helpful everyday remedy for many people. However, if you are persistently overweight or have health problems, using it alone is often not enough.
Professional programs – such as those offered at The Body Clinic – provide a structured, medically supervised framework to specifically address the causes of obesity. The individual metabolism, hormonal influences and personal eating habits are taken into account – for lasting success.
In many cases, a combination of natural remedies such as apple cider vinegar and medical care may be the best way forward.
Conclusion
Apple cider vinegar can help you lose weight – especially as part of a healthy lifestyle. For long-term success, however, individual and professional support is recommended, especially in the case of health challenges or recurring obesity.
Sources:
- Abou-Khalil, R., et al. (2024). Apfelessig hilft jungen Menschen beim Abnehmen. Pharmazeutische Zeitung.
- Barmer Gesundheitsmagazin. Studie zur Wirkung von Apfelessig auf Gewichtsreduktion.
- Focus Online. Abnehmen mit Apfelessig? Was der Schlank-Trunk tatsächlich kann .
- Verbraucherzentrale.de. Nahrungsergänzungsmittel mit (Apfel-)Essig: Wirkung nicht bewiesen.