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!


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

  1. Linda

    Can I take apple cider tablets or does it have to be liquid form? I just can’t stand the taste!

    Also, does it really help you lose weight? Thanks in advance!

  2. Caroline

    Linda, if you want the full benefits it has to be the organic liquid form apple cider vinegar. If you don’t like the taste, try mixing it with orange juice. I find that it really helps! :)

    To your second question “Does it help you lose weight?” The answer is yes and no. It helps in the sense that it suppresses your appetite and prevents cravings. However, it wont magically burn away fat I’m afraid. (Wouldn’t that be great!)

    If your goal is to lose weight, I highly recommend the Venus Factor. It’s designed specifically for women and works amazingly well. You can find it at:

    Hope this answers your questions Linda. Good luck!

  3. Lisa Robinson

    I just got me a bottle of Organic Bragg Apple Cider Vineger today will be the first day of a new beginning on loosing weight and getting fit .I will check back to let you all know how it works for me 12/18/14 best wishes to all and Happy Holidays to everyone.

  4. manfaat

    I often hear about health benefits of ACV but but I seem to have night sweats really bad and almost as if after taking for a couple of weeks that I begin to have a UTI or something of that nature (almost as if my insides are raw) just wondering if you have ever heard of anyone else having these issues or if they are just symptons of my body detoxing and I need to stick it out.

  5. Nava

    I wonder if you’re taking too much, or not diluting the ACV in plenty of water as suggested. You shouldn’t be having these symptoms!

  6. Kim

    My friend drank the cider with Orange juice twice a day and lost 25 lbs in 6 months… with no exercising. My husband and I are getting ready to start this and we will incorporate exercising with it. He has to lose 60 lbs and I have 25 to lose. fingers crossed that we will see results.

  7. max

    i used the apple cider vinegar and i lost 55lbs in 2 months i just ate once a day thank you very much for your post.

  8. Dillion

    Just started using the apple cider vinegar and i must say its very good. it makes the body feels different. ill check in with more feedback on my 65lbs weight loss

  9. Shanerha

    I bought the store brand of apple cider vinegar and I have only taken it twice but both times were before a meal. Although the taste is awful, it definitely curbs my appetite and makes me fuller after eating less food. I only want to lose my post pregnancy stomach

  10. Vern

    I want to lose 60 pounds. I guess I was so desperate at first where I was taken 1 to 2 teaspoons undilute acv twice a day. I thought that eating anything would not matter because the acv will burn all the fattening away. Not so. Would love the right approach.

  11. Chileshe mwansa

    Am looking 4ward 2 lose weight. I have just started taking apple cider vinegar, but 4 how long?

  12. lay

    Need to ask which Acv is the bst for weight loss.wellingtons or borgers or it has to be any cider ans me pliz even in my mail ill be greatfull

  13. Jessie

    i just started drinking avc this morning and i use the pepper perfect. will it give the same result?

  14. Margot

    I started using ACV after being unable to get my BP under control. It has always run approx 106/80, then for a year it was running 130’s to 150’s. I knew this wasn’t right, but when I went for my monthly check-up it was 180 over 115. Terrified me. Unfortunately this was right before Christmas and my Dr. was in a hurry to get home for his vacation. I researched a home remedy to lower it in a hurry. Not a lot of hope, but gave the AVC a try. After 4 days I felt so much better! I was amazed when at my next monthly visit my BP was it’s normal 106, and I’d lost 6 lbs…over the holiday mind you. I’ve continued to lose weight, and maintained my normal BP. I have about 35 lbs more to go and 4 more lbs gone in this last 2 weeks with no other changes in my daily routien. I may have been very deficient on some level and the AVC has benefited me far more then others. Please don’t expect my results, but I will never say not to try it. Just make sure to let your doctor know if you are on medications. I just put two caps in a extra large soda cup of ice water and drink it morning and night. It was very bitter/sour at first but now I’m used to it. Don’t run out…3 day cold turkey led me to severe diarrhea for a few days. So if you quit, do it slowly. As a side note, about half of the lbs I’m losing are actual belly fat! Yippy :)

  15. Yirmares

    Hi I just started the diet but I don’t drive and have limited income therefore I bought the store brand do you guys think it will work ??

  16. BishInHeels

    The only vinegar to use doing this is Baggs raw unfiltered organic apple cider vinegar with the mother!!!!!! This would be the only one to show results. I’ve done it before and about to again! Love it!

  17. lay

    so here in south..capetiwn where cn i get thus apple cider with the mother pliz help coz am just drinkn apple cider

  18. cynthia

    I had a throat virus that acted like strep, but no antibiotic would help it, my throat was on fire, I mixed 2 Tsps vinegar, 2Tsps of honey,2Tsps of lemon juice in a cup of hot water drank it for a full day and it took the fire out of my throat, in the process I curbed my appetite and have lost some pds, I added a touch of cinnamon for a added bonus, it works!

  19. Rob

    Found this on a website….Get the right vinegar. You don’t actually have to limit yourself to ACV, since all vinegars contain acetic acid. “Wine vinegars have a smoother taste, but even white distilled vinegar works,” says Johnston. Just look for one whose label says 5% acidity, which is what you’ll find in most cooking and salad vinegars. (Avoid pickling vinegars, which have a higher acid content.)

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