How Does Apple Cider Vinegar Help You Lose Weight?

Apple cider vinegar

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. 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.

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.

Bragg apple cider vinegarThere 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.

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.

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. But 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 can improve the body’s utilization of iron, a nutrient that acts like firestarter for fuel. Iron is a key component in substances that carry oxygen to the cells and hold it there. Acids (like the acetic acid found in apple cider vinegar) help release iron in the food you eat and make it more available to be a building block for oxygen-carrying hemoglobin and oxygen-attracting myoglobin. Oxygen is as essential for burning energy in the body as it is for a fire to burn in a fireplace. 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.

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. Vinegar is well known as a stimulator for the taste buds. It’s the secret ingredient in ketchup, salad dressings, and other condiments that keeps you coming back for more. If your taste buds are working well, it’s easier to appreciate the wonderful, complex flavors of whole foods such as fruits, vegetables, whole grains, and beans—all foods which will help regulate your blood sugar level and improve metabolism. You won’t fall prey as easily to the tandem diet busters: salt and fat.

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.) Salt is often present in the foods you eat as a flavor enhancer for fat. So besides increasing the amount of water weight you carry, salt can tempt you to eat more of those fatty foods—French fries, pastries, high-fat meats or meat substitutes, etc.—than you might consume otherwise.

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

  • 1 to 2 teaspoons apple cider vinegar + 1 glass of water
  • Drink before meals 3 times a day

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


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*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!


682 comments on “How Does Apple Cider Vinegar Help You Lose Weight?

  1. Ashley

    For those saying they don’t like the taste, the trick is to mix it with something that overpowers it. I like to put it in my smoothies and I can’t even taste the vinegar.

    I’m currently on day 6 of the 10 day smoothie cleanse and I’ve lost 8 pounds so far. I have much more energy too. I’m going to continue adding ACV because of all the health benefits. Here’s a link to the 10 day cleanse if anyone else wants to start it:

    I also don’t crave sugar or junk food anywhere near as much now.

  2. rachel

    I’ve been using acv along with my diet pills phentermine and where i should’ve lost anywhere from 15 to 18 lbs in the first month…. using acv along with my diet pills i’ve lost 30 lbs and even after im done taking the pills im going to continue taking acv in my water or juice along with a little lemon juice

  3. Aneka

    I think apple cider vinegar works well for fat loss. I mean ultimately it comes down to your diet, that’s what will give you the best results. Although I find that ACV helps control my appetite and I’m less hungry.

    If you’re unsure about the diet side of things I recommend checking out: which works really well.

    I also think I’m one of the few people on here who loves the taste of ACV with just water. I love the bitter taste!

  4. Dakota

    I’ve just started the acv diet along with my family I like to mix mine with juice to mask the taste better and I can say it has suppressed the appetite which I love due to myself being a college student and when I’m bored it’s easier for me to eat so instead I take some juice already mixed with acv to drink to help me throughout the day

  5. jill

    I take Apple Cider Vinegar pills. Do you think this is as effective as taking the ACV liguid?

  6. Rakesh Sapra

    Very surprising story of mine.I have lost 1.5kg weight just in 7 days.I take 10 ml ACV with 100 ml of plain water very before breakfast and before dinner.That weight lose is from my waist.

  7. jillian miller

    I bought a bottle of apple cidar vinegar with the mother just wanna know more it. I wanna start losing weight around my waist line and my stomach do i use it

  8. judy

    I keep mine in the refrigerator and read where someone said to leave it out? Please advise what needs done once its open. I know its on the regular shelves at the grocery store, never thought about leaving it out of the fridge. ? Any advise here? Thanks.

  9. Ivonna

    Apple cider vinegar is great! I long studied this subject. And I can tell you what need a comprehensive approach. For example

    It is an inexpensive, sumptuous diet that helps you lose weight, live longer and lower your risk of developing disabling and life-threatening diseases.

    Mediterranean diet is considered one of the healthiest ways to eat on earth. In addition to starving off chronic diseases, the Mediterranean diet appears to boost brain power. For good luck!

  10. Maribel ornelas

    Hi i just bought the acv i would like to know is it possible to drink it before each meal im asking cause i dont do lunch i have breakfast and dinner or does it have to be after a meal

  11. Christa

    Oh my goodness,i bought some of the organic ACV today. Unfiltered. I havent started as of yet,but did walk myself through all of these wonderful testimonys. I did have a question for anyone knowing this” what is the difference between the unfiltered and filted. Will they not work the same? Ive put 50 lbs on since my wreck 3 years ago and cant exercise,but can eat right. I really hopes this helps me. I woukd love to follow or talk to others on this. Anyone want to make a facebook or intagram on ACV dieting so we can all stay intouch and see everyone’s progress??
    Im Christa Seay Hylton on fb or Mtgirl4now on Instagram. Send me a message about this. New people i dont add unless i know you…sorry.

  12. Ogochukwu

    how will i know the filtered and unfiltered
    i have been drinking the briggs organic for weeks, yet to see obvious result.
    please i need advices because i increase from 60 kg to 70kg. i need to shed 10kg. i don’t need the additional weight. its annoying

  13. William Madison

    There are no magic foods. Some foods may help you suppress your appetite a little. Some other foods may slightly increase your metabolic rate. Unfortunately, the effect is miniscule. The only way to really lose fat is to consume fewer calories than you burn. This way your body will tap into the fat stores to get the energy it needs.

  14. Mary

    i am on day 2. I am still not convinced I will lose weight. I have so many things wrong, so hope it will make me feel better. When will I start seeing results for the diet side of this?

  15. Mary Brey

    I ve just started the diet but have numerous other problems. When will I notice any results? Like weight lose, more energy, feel better?

  16. Hil

    You have to be careful too that you\’re not restricting your calories too much. If you do, you\’ll lose a lot at first, but then you metabolism will change. Not only will you plateau, but you\’ll start feeling like garbage.

    Go to a trustworthy calorie calculator and run your stats. You will see a calorie total you can\’t believe, but do eat at least that much, or you will not be able to sustain your weight loss. Good luck!

  17. Janne

    Dear all, I have been using ACV (2 teaspoons in glass of water, three times a day) for about a month. Its is not a miracle cure, of course, but I did lose 1 kg. (without further diet) and feel good. To me, it is an easy way to improve my health and weight a little bit. If you need to lose much weight, ACV alone is not going to cut it!
    An important warning though (which the article does not mention): because it is so sour, ACV will damage your teeth and stomach lining if you do not dilute it, and even diluted it can damage your teeth a little, so I RINSE my mouth with water afterwards. Good luck!

  18. Ann Magoon

    I have to honestly say that the ACV really works for losing weight. When I started to take the ACV for low stomach acid, 1 TBSP in as much water before meals about 3 weeks ago, I knew it helped lose weight but that wasn’t my focus for taking it. In fact, I was planning on trying to lose weight one more time because I have changes in my life and want to be slim, usually nothing works for me after years of trying, after menopause all efforts were futile. For this purpose I found a digital scale at a good price and was surprised to find I had lost 19 lbs.I was in shock, I wasn’t expecting this. This was only after 2.5 weeks of starting with the ACV, since then I have lost another 3 lbs. I am down to 243 from 265. Mind you I am also taking digestive enzymes with my meals, so that might account for helping the ACV.

  19. Patricia Lucero

    I bought a bottle months ago and it’s been sitting in my cupboard mm….. so after reading all these testimonials I think I will give it a shot.

  20. Victoia bly

    I have pcos so i thought i couldnt have kids. Well i started the acv thing and within 3 months i was pregnant. Just a thought this might be a healing for pcos!!!

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