Can The Apple Cider Vinegar Diet Help You Lose Weight?

Apple cider vinegar health benefits

Many of you have already heard that raw, organic, and unfiltered apple cider vinegar can assist in weight loss and overall well-being. The apple cider vinegar diet is probiotic, and has many additional health benefits. Here we explore how the apple cider vinegar diet as part of a healthy lifestyle can help you lose weight while at the same time, acting as a tonic for the body.

Although many fad diets that create rapid weight loss have come and gone over the years, it is encouraging to note that the apple cider vinegar diet leads to gradual weight loss. It would be nice if we could shed pounds quickly and never see them again, but experience has shown that weight that leaves easily comes back easily.

The apple cider vinegar diet

If you lose weight quickly, your body will oblige you by kicking in mechanisms to make it more likely this weight will slip back on in no time. But if you can be patient and do not expect instant results, your fat cells will adjust to their new size more willingly and not insist on contributing on your waistline. The apple cider vinegar diet is perfect for this.

A great way to learn to love ACV!

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Take it before meals
When you give it some thought, it makes good sense that drinking apple cider vinegar before meals would help with weight loss. Apples are a good source of pectin, and including pectin in your diet can make you feel fuller and more satisfied. Since apple cider vinegar contains the same amount of pectin as apples (one apple has about 1.5 grams pectin), it can suppress your appetite in a similar way.

There is also good science behind why apple cider vinegar would encourage weight loss even more effectively than eating raw apples. In general, acids help with the digestion of protein, the building blocks for some of our hormones, especially growth hormone.

We’ve seen how this hormone is instrumental in breaking down fat cells. By increasing the acid present in your stomach before a meal, you’ll ensure the chances for thorough digestion and increase the availability of protein for hormone synthesis.

Protein utilization
Greater protein utilization helps the formation of growth hormone, the substance that keeps the body’s metabolism going while we’re at rest. This is why it is important to drink apple cider vinegar before or with your evening meal.

Stimulates digestion
Because apple cider vinegar stimulates digestion, it also reduces the amount of time that fats remains in the digestive tract. It’s important that your body gets a chance to remove key nutrients from your food, and conditions that contribute to diarrhea can be life-threatening.

At the same time, it can be unhealthful to have food remain in the intestines for too long. If fats present longer than necessary during digestion, more fats will be absorbed.

Apple cider vinegar works at the very beginning of the digestive process to stimulate your appetite and increase your interest in food. Normally, you wouldn’t think of this as being the direction you want to go in if you’re trying to lose weight. But apple cider vinegar works positively to support your efforts by increasing your interest in whole foods.

Utilization of iron
ACV can improve the body’s utilization of iron, a nutrient that acts like fire-starter for fuel. Iron is a key component in substances that carry oxygen to the cells and hold it there. It’s the ability of apple cider vinegar to increase iron utilization and energy consumption in the body that makes it such a supportive food for weight loss.

A great source of potassium
Apples are a great source of potassium, and likewise, apple cider vinegar, taken on a regular basis, will contribute the potassium you need to help balance the sodium in your diet. In fact, try replacing salt in your diet with apple cider vinegar. Use it to top foods you might be tempted to salt, such as vegetables or protein foods. A little vinegar over a plate of beans is a regional favorite in many parts of America.

Recommendation for losing weight with the apple cider vinegar diet

Here is my recommendation for using the apple cider vinegar diet to lose weight, based on the work of Dr. Jarvis and others:

  • 1 to 2 teaspoons apple cider vinegar + 8 ounces water *
  • Drink before meals 3 times a day

* Though this author recommends 1 to 2 teaspoons of ACV per cup of water, other sources call for 1 tablespoon per cup of water or other liquid, and that seems to be what VegKitchen readers have found most effective.

Excerpted from Apple Cider Vinegar for Weight Loss & Good Health* by Cynthia Holzapfel (Book Publishing Co.), reprinted by permission.

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How Does Apple Cider Vinegar Help You Lose Weight?

*This post contains affiliate links. If the product is purchased by linking through this review, VegKitchen receives a modest commission, which helps maintain our site and helps it to continue growing!

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1,738 comments on “Can The Apple Cider Vinegar Diet Help You Lose Weight?

  1. Ash

    Kassy, as this article correctly points out, ACV contains pectin which makes you feel full. Therefore in theory, you should consume fewer calories.

    Keeping the weight off is determined by your overall diet. It’s worth checking out John Barban’s program which is designed specifically for women. It helps re-balance the hormones responsible for appetite & weight gain. When your body works for you, rather than against you, weight loss is much easier.

    All in all, it’s worth taking ACV 3x/day for the health benefits alone. Brilliant stuff.

  2. Sama

    I started using it around a week ago, 1 tablespoon ACV in a glass of water, it helps in reducing the snacks and my sugar craving a lot.
    Hopefully it will show on scale as well

  3. Rochelle

    I began drinking a tea of 2T ACV (Bragg’s), juice of one lemon, and 5 drops of stevia with warm water every morning to help with another issue I was having. I haven’t changed anything else about my diet but weight is slowly but surely coming off. I went online to read about how ACV helps with weight loss and was surprised to find that so many websites say it isn’t true. Granted,this is just my anecdotal evidence, but I think it could help other people too!

  4. Naja Sowell

    I have been taking 1 tsb acv mix with 8oz of warm trimmix diet tea and,1/4 organic cinnamon,ginger and lemon juice all organic 3 times a day and 2 twice a day garcina breakfast and dinner for 2 weeks so far i have not been hungry is that ok

  5. Ant

    Awesome article! The taste was a bit too much at first, but I started mixing it with pineapple juice and it masks it well.

    For weight loss, I found it’s better to avoid the low carb / extreme diets altogether. They work in the short term, but mess up your metabolism and it’s just not worth it. Carb cycling works much better and keeps you sane because you have way more freedom. Here’s a good guide on it to anyone interested:

    Regarding the acv, has anyone noticed any difference between taking it before or after your meals?

  6. Aaron Doughtie

    There are tons of people that will say it’s untrue. Do your own research as your antidotal evidence is the ONLY thing that should matter to YOU. Sometime knowledge is obtained by separating yourself from the naysayers and absorbing information and recording of your results. No two people are EXACTLY alike. Best wishes to ALL. Cabinet items: ACV (Organic Raw unfiltered), local raw honey, cinnamon, coconut oil unrefined, avocado, lemons. Enjoy Life everybody

  7. Tangee

    The best way to find out if acv aides in weight loss is to try it for yourself and fond what amount works best for you’re body so I decided to buy some acv today and try it for myself I will keep you guys posted

  8. Jeanette Ector

    Well I purchased a bottle of Bragg’s ACV 2wks ago. I have lost 8lbs. I have been taking 2tbs every morning followed by a tall glass of water. My appetite has changed I eat smaller portions.

  9. Dan

    So I’m a little confused here. One is saying 1-2 teaspoons 3 times a day then they say that their readers say 1 tablespoon is what they use. Is that 1 TBLS 3 times a day❓ I heard if you use too much ACV you can damage your liver. Who knows❓

  10. Penny Cole

    Do I start out with the acv one time a day for a week and work my way up? Also is is 2 teaspoons or 2 tablespoons? And can I add lemon juice? If so, how much?

  11. Sarah

    This hasn’t worked for me, one week in I’ve put 1.5lbs ON! Not worth the horrible taste! Sorry.

  12. Ree

    ACV Works wonders ,espcially with the cravings, I started drinking it a year ago and have never looked back since… however this apple-cider is not a weighloss miracle mixture , you must eat healthy and work out.

  13. William Birch

    I’m starting the diet in the morning.I’m 53and my goal is to lose 60 lbs,wish me luck!

  14. Daisy123

    To William Birch: if you lose 60lbs it will help your diabetes no matter what!! But the fiber and probiotics can’t hurt! I’m starting Weight Watchers along with it to hedge my bets- want to lose about that same amount!

  15. Madison

    I have been doing (acd) with grapefruit juice and honeyi take one when I wake up and another one when I go to bed I dunno how it would work for 3 times a day

  16. chatal

    I started ACV about 2 weeks ago haven’t even been consistent in drinking everyday but I try my best and the cravings has stopped MARVELOUSLY ppl say I’m starting to look different maybe the weight loss but not seeing g any major as yet I will definitely continue

  17. Mary Valdez

    I am going to try the ACV diet, wish me luck, I will start walking little by little and Zumba dance, I hope it works, I am 67 yrs old, I want to live longer, July 22, 2017. 11:45 am.

  18. Rhonda Turner

    Does it have to be organic apple cider vinegar can you use regular apple cider vinegar

  19. Jan

    I wouldn’t dream of using it whilst breast feeding, your baby will definitely taste it.
    Breast feeding alone should help you lose weight

  20. Sheritha Taylor

    Hello I want to try this diet so I can loose weight. Can I just take 1tbs once a day with water.. Or do I have to take 2tbs three times a day.. Will this diet work with just the way I’m doing it?

  21. Gilbert merino

    I tried the acv for 12 days i did the 1 teaspoon in 8 oz. water n it did zilch 4 me-zero, nada, absolutely nothing!! N the taste was ‘YUCK’!! Its all a bunch of crap, sorry-didnt work 4 me.

  22. Karen D.

    Two weeks ago I started putting 3 tablespoons of Braggs ACV in 24 oz. of water and I pretty much drank a couple of these throughout the day. At the same time, I cut junk food out of my diet and working on getting some motivation to go to the gymn to lose weight. The day I started I was 184.4. Three days later I weighed in at 176.4! Honestly, my scale is painfully accurate and I have never lost weight in my gut like that. In addition to losing weight, I have much more energy and I am thinking more clearly. I have started working out and I eat a healthy balanced diet. I still drink ACV in my water and I have added 2 teaspoons daily of unrefined coconut to my diet. While my weight loss is not as profound as when I started, I am continuing to lose weigh. It has been 3 weeks since I started with ACV and I am down a total 10lbs.

  23. carolyn

    It helps support a diet you can’t only use this and expect a big change. Your suppose to exercise or eat a proper diet or something. acv is a big help for losing weight but you can’t just lay around doing nothing. It’s great for the digestive system and other health issues you might have it does work and can help flush your system out if you are on a diet I also recommend drinking green tea it can halp flush your system out to but it won’t take just a day or two you have to be patient

  24. Allison

    Ive been on ACV now for 8 days. I havent lost any weight as yet but I have found I am not as bloated, i have more energy and am not snacking on junk food anymore. I use 1TB 3x a day before meals and mix it with a TB of Pine Mango Cordial to take the edge off the taste.

  25. Jaime ponce

    Will i have read a few blog about this
    So i had to try it i did the 30 day challenge with 2tbls AVC with 1 tbls of lemon the next day with 1 shot of ginger my first day weight was 260 now its my 30th day i take one hour before bed and one before breakfast then the one before bed so two times a day thats 4tablespoons a day know weight 236 and fill full and only wrk out on Mondays Wednesday Fridays so u can take my word for it or not but try it yourself ACV wrks for me now doing it 60days thanks and goodluck

  26. Jerry Bush

    Many times attitude about what you want out of life can be very hard.. I wanted to change the way I looked, In my eye’s I looked like a slob… On April 25, 2017, I started not a diet which is so hard to maintain, but just started a plan of drinking 6 table spoons of (Heinz, ACV all natural) in a glass of Orange juice. When I started ACV I weighed 231 lbs. as of last night 8/9/2017 I weighed in at 207 lbs. My goal is 180lbs. I’m 75yrs old and I really like the way I’m looking, pants, belt fit from 20yrs ago. I can only say some people are just not cut out to change their life style because of taste. My thought:: if you can eat Shu-Shi and Liver and Onions you can eat anything. Have a Great Summer

  27. Hannah

    For me, this definitely is working. I take about 2 tbsp of ACV mixed in a cup of water after every meal and although the taste is a little strong, I have lost about 7 pounds in just three days of taking it!

  28. Kim Green

    I was reading the blogs and wanted to get a better understanding from Jamie Ponce blog you wrote on August 9, 2017 at 1:09am. What do you mean a shot of ginger? How is it the power or fresh and what do you do to make it a shot? Looking forward to your answer cause I want to try your way. Thanks

  29. Shirley Peoples

    All of the ads are interesting and encouraging. I need to loss about 30 lbs. I saw a receipt for organic apple cider vinegar and honey. I hope it works.

  30. C E Hunt

    I am trying the ACV approach for the first time and am confused. One recipe for the drink is 2 teaspoons in 8-12 ounces of water, 1/2 teaspoon ground ginger, touch of cayenne pepper, 1 teaspoon or more (to taste) of honey and 1/4 teaspoon cinnamon, three times a day before meals for two weeks, then one drink a day until you reach your weight goal. This plan (above) suggests vinegar and water only. I’m not sure I can tolerate that. I have acid reflux, for which I take medication. Will drinking it before the meal increase these symptoms? Also, the other option suggested brushing your teeth or rinsing with 1/2 teaspoon baking soda in water because the vinegar drink may affect the enamel on your teeth.

  31. Laura Martino

    I have dentures I read where someone posted that the vinegar messes with your enamel will it mess up my dentures? Is it 2 tbs per 8 oz of water or 2 tsp per 8 oz of water 3 times a day?

  32. Billy

    Anyone who says acv tastes horrible must not like doing shots, I’ll take it over a shot of tequila any day, and I like tequila!

  33. Michael Pietrocola

    I’ve been doing Braggs ACV for 3-4 months. Just 2 tbs in water with 1 tbs of honey 1x per day at dinner. I’ve changed nothing else. I’m diabetic and at my appointment with my endocrinologist a couple days ago had dropped 20 lbs and A1c was down an entire point, almost normal at 7.0. I was amazed! I’d thought it another fad diet but IT WORKED FOR ME. I do notice decreased food craving too. I also take a tumeric and cinnamon capsules with it. No one is more amazed than I. I’m sold!

  34. Elaine Ranhoff

    today is day 2…im drinking 2 tablespoons of ACV WITH orange juice 3 times a day. I want to know what foods I can 4 oz of skinless baked chicken, what vegetables I can eat and how much. also…is to very ok? and how about protein bars ..what kind? I am dedicated to loosin g 40 pounds and wanr to know the best foods in small quantity…thank you

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