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!


1,171 comments on “How Does Apple Cider Vinegar Help You Lose Weight?

  1. Marybeth

    Starting this morning, 2/22.
    Would like to lose 50 lbs over time by changing my habits in lots of small ways.

    Everyone’s comments have encouraged me!
    Thank you!!! ☺

  2. Vicious

    DO you have to use Bragg vinegar because I purchased Organic great value raw unfiltered Apple Cider Vinegar will that work!

  3. Johna D

    I started 5 days ago, and I am already down 3lbs, I have never had so much energy!
    I am 51 y/o 5’6 and weigh 155, I hope to get to 130lbs
    I have noticed that I have been craving fruit, something that I might eat once a month or so, I am now eating daily. I am so excited!

  4. Dianne Cawsey

    I have a problem with my stomach and I have to take medication for it. When I drink this with just water it burns my stomach, is there any other way i can take this?

  5. Theresa

    okay i am gonna give this try ,I weigh 198 i would like to get back to 140 -130. I am 62 yrs, i just pray this works for me .Thank you for the information…. Today is 2/22/ ,2017

  6. Dee DeOliveira

    I have been struggling with my weight since i turned 40, 12 years ago. I am going to start today and see if this works for me

  7. DM

    I’m 6’1 @ 203#. I want to lose 35-40#. I started drinking ACV last weekend and could barely get past the taste. I’ve since started adding 1 tsp of honey to it.

  8. Rebecca Lopez

    I’m 37y/o & 5ft even & i weight a Lil under 200, yeah i know, but bought this today, I’ve already been working out & I’m on somewhat of a diet, I’m hoping this will help me cause i wanna get down to about 130-120…cross your fingers for me guys! Good luck to all who try this..

  9. Mama D

    I too started the acv. Not seeing the results I expected But with the OJ and seltzer, you may be sabotaging yourself. OJ has a lot of sugar slight weight gain and the seltzer has the sodium, bloating. That could be causing the issues you’re having. Hope this helps.

  10. Lucile

    I’m 5″9 297 pds i just started on saturday feb 18. I take my acv with 2 teaspoons of honey 1 tablespoon of acv 1 cup of grapefruit juice i feel a difference already in my whole body i eat 1 meal a day i eat fruit i will keep you inform

  11. Jan

    I just started this also, I am 58 5 feet 6 and my weight is 185.
    I want to get to a healthy 145-150
    I find it gagging at most times, is the pill form as effective as liquid? Which juice low in sugar would be well mixed with?

    I have already changed my eating habits, now just want to see it work!

  12. sam

    Ive been drinking ACV and water daily for about 2 months. I haven’t dropped massive amounts of weight because I still eat junk. But I have gone down from 175 lbs to about 168.

  13. Laurica

    Thanks for the info. My coworker is a very fit lady and swears by this. She takes 1-2 teaspoons with a tablespoon of honey twice a day. I am excited to try this out. I read all the benefits, so even if I don’t lose because of it, I think it will help with my health! 🙂

  14. Diana

    I just started on this before meals. Really curbed my appetite. I put one teaspoon in a cup of hot tea. I’m already sugar free so it’s somewhat bitter but it does the job. I would think adding honey to the tea would make it taste better but I’m sticking to my no sweets. However others may want to try it. I figure I’m not eating as much so that’s gonna help me lose weight. Let’s all hope for good results

  15. Bonita

    I was180 lbs last week. Today i’m down 8 lbs by eliminating sugar, bred and meats. Starting tomorrow I wii take the ACV before my 2 meals. I want to fit the new outfits I just purchased that are perfect for my body when I’m 165 lbs. I need to lose a total of 15 lbs to get there. Thanks for all the useful comments.

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