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!


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

  1. Jennifer

    Cab you tell me off this will help with any other problems like headaches, diabetes,asthma, or high blood pressures. Just asking

  2. Nava

    Jennifer, that is correct. It really should ideally be raw and fermented. There may be brands other than Bragg. However, we are not qualified to say whether it is appropriate for other conditions such as those you asked about it your next comment. Good luck!

  3. Nancy

    Thank you very much for the information. I was weighing 98kgs my younger sister introduced me to acv. Just 2 weeks now and I’ve lost 5 kgs already.I am using Wellington or heinz but I’ve asked my hubby to buy brags on amazon for me. Am from Ghana.

  4. Leanna

    It’s very important to buy organic ACV because this is what contains the mother. There are plenty of good brands out there but Bragg is the most reputable.

    I’ve taken ACV for years simply for the health benefits and the boost of energy it gives me. In terms of weight loss, don’t expect miracles. I find that it suppresses my appetite slightly so I guess it helps in that sense.

    Katy, if your goal is to lose weight, I follow the program at: and I’ve had really good results.

    Hope this helps!

  5. emily

    I am already taking green coffee bean tablet for weight loss, can I use it together with AC

  6. anum

    i used apple cider vinegar but its side effect was that my complection became so dull and dark , maybe i used any local or copy brand……… i want you to guide me that which brand should i purchase and from where i can get easily this amazing product as i belong from the city karachi , pakistan thank you

  7. Nava

    anum, I wouldn’t have any idea where to get the right kind of ACV in Karachi, but the only kind that has benefits is the raw variety like Bragg. You might try searching online. Good luck!

  8. Janai

    that was my next question, how much should u consume before each meal? Does it have to be bare or can you mix it with juice? Thanks in advance

  9. Nava

    Janai, it’s best not to take it straight. Hard on the teeth and stomach! As the article states, mix 2 teaspoons or so in a cup of water or other liquid before each meal.

  10. tinani

    I recently bought American Garden ACV, does it really works like other brands because in my opinion it was too cheap?

  11. David Leckrone

    In the 1960′s I read a book about ACV and have used it off and on since then. I never have heartburn and recommend it for others.

  12. Yasmin

    Hi I am a small built person and take a size 32/34 but the only problem I have is my tummy and below my chest & that is truly getting to me DAILY,its actually stressing me out, nothig I do take or do helps, I am usually a very small eater for years. Can you advice me as to should I take the Apple cidar vinegar or tablets which I saw on TV3 for 64 tablets at R30.00 SA price. I am constantly constipayted for years & years so I have to take something twice a week to relief. I would apreciate your response in private on my email. I live in South Africa in Pietermaritzburg so where about is your branc in PMB that I can go to. I would apreciate your help,

    Many Thanks
    Take care

  13. fiona pari manuel

    hi im fiona i was wondering how effective with apple cider be on me as i have pcos and currently on metformin im on a diet but however no matter how hard i try to lose the weight i dont see any progress and this makes me realy emotional i have unbearable mood swings
    thanks regards

  14. Britt

    Hi – I used ACV for a while on and off; its really good, and makes your skin the prettiest. It makes it glow – I love it. It gives me energy also.


    How much vinegar to take for weight loss and energy? How to take it for water weight?

  16. Deirdra Doan

    I have found it helps keep the weight I have lost from coming back on! I also crave it. I use to not be able to take it. My body would become acid. Very weird but I am changed now with way better health through natural things like homeopathy and Vegan diet and maybe it was trying to help me but I was too messed up.

    Anyway I love to use it as a treat as well by adding it to Sparkling water with stevia or honey and ice…yum..and helps me not go eat something like cake..ha when I want a treat.

  17. Gyamfua

    I’ve bn drinking Braggs for a week now but I take it after meals and my dose was 2tablespoon with a glass of water twice daily. I just learnt the correct dose but I want to know if this may create any side effects for me.

  18. sudha

    without knowing the correct information I have bought some filtered apple cider vinegar bottles.. if I use that filtered one will it give the same result of unfiltered one… shall I use that or not please reply me.

  19. Pamela

    I take 2 tsp Apple cider vinegar with 1 tsp honey in warm water twice a day. Just to take the edge off. I m doing weight watchers so I do have to take the honey into account for my daily points but I find it very soothing n refreshing

  20. inayat rasool siddiqui

    i am 48+ & i have 2much fat on abdominal area
    my weight is 85 approximate pls advise me for apple cider & when & how much quantity & alone or with lemon npls tell me///it will b kind of u///thanks

    inayat siddiqui

  21. anon

    Hi Christina, yes you can, i got ACV Braggs in a Pharmacy at Surulere. Divine Pharmacy,opposite Conoil Aguda, Surulere

  22. noor

    Hello, ur website is great with many eduucative messages. I’m taking turmeric, can I use ACV along side it pls?

  23. T Ohar

    I’ve been drinking acv morning and night for about a year and a half now and I’m a believer. I used to get sick (common cold) often.. Like a few times a year since I was little (37 now) and I haven’t been sick one since I began drinking acv.
    I’ve also used it (rarely) as a conditioner on my hair after shampooing and it works similarly. It leaves my hair feeling more smooth but maybe just slightly less than conditioner.
    I’ve used it on my face (BE SURE TO DILUTE IT!!!) after washing for acne.. Not sure if it helped much but others have said it did for them.
    I have definitely noticed a suppression of my appetite and boost of energy as well. In fact, I stopped drinking coffee thanks to the healthy energy boost (although I didn’t drink tons of coffee normally).

    I normally mix in a couple tablespoons with a full glass of apple or orange juice.. It does make it a little more tart, but not sour tasting. I actually enjoy it. If it’s too strong.. Add more juice or use a tad less acv. This winter I plan on trying it in a cup of hot apple cider.

    Whichever brand you go with, (I too use Braggs), be sure that it contains “the mother”. This is the most important part and is the crucial strand for health benefits.

    Oh and.. Brushing your teeth after is probably a good idea to stop the extra acid from slowly eating away at the enamel on your teeth.

  24. T

    Oh and almost forgot.. Warm water with a bit of honey really seems to take most of the harsh taste away if you’re having issues with it.

  25. abanifi phoebe ijeoma

    I am currently on a diet called the Marple Syrup diet and I use to to add apple cider to it. they say it will give me fast results. 8 more days to go I pray I drop some weight drastically. I’m a beautiful girl, but my weight add want to disable me

  26. latoya

    Hi i have been using acv in the goya brand. Is that brand effective …can i get bragg in Jamaica? And can i drink it in cold water?

  27. HELP

    An FWI…I put three cotton circles on my feet with straight apple cyder vineger several months ago and fell asleep with them on. trying to rid two warts one on each foot. Didn’t work I still have the warts! Any idea how to remove them? :( also
    My chiropractor tough me about ginger baths. 1 cup ginger 1 cup apple cyder vineger and 3/4 cup chopped ginger to bath. used for 2 1/2 to 3 weeks daily at times twice a day. She says its completely safe but i think it really dried my skin out. Was for sore muscles but i kept getting sicker and sicker so i had completely stopped them all together. Anyone ever do these baths like this? Have any problems from it? Its suppose to be a great detox. I smelled forever really bad smell. I still smell but not as bad as was. What can I do for my skin since its so dried out? thank you!!

  28. bhagfyashree

    I recently bought American Garden ACV, does it really works like other brands because in my opinion it was too cheap
    …Also i m taking it after meals…will it b work?

  29. Renee

    I have read different commits on losing weight drinking Bragg apple cider. I am going to try it and see if I have any results. I will post in about a month to tell you my outcome.

  30. Abdurrahman

    Nancy you lost 5kg in 2 weeks ?? Did you include exercise and diet along with acv ????? Please reply

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