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!


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

  1. Gabriel

    Apple cider vinegar is amazing stuff. Just be sure to drink it through a straw whenever possible, as it can damage the enamel on your teeth over time.

    There are many benefits to ACV, most of which are mentioned in this article. I personally love the boost of energy it gives me. (It’s a great and healthy substitute for coffee by the way)

    In terms of weight loss.. don’t expect anything drastic. You might lose a couple of pounds but real weight results are achieved through a solid diet program. If you are trying to lose weight, there’s a fantastic program at:

    Great job with the site by the way, very user-friendly.

  2. Mandi

    (drink in place of sodas and carbonated drinks.

    1 cup ACV
    1 cup honey or agave nectar
    64 oz spring or distilled water
    I love it!

  3. Richard

    I think its not the greatest idea to add a cup of honey or Agave to your Vinegar aide. An extra 1000 calories for what reason?

    Great idea to replace the soda but not by adding lots of other sugars.

  4. suzan

    According to me, losing weight is much more than just consuming fewer calories to bring about a drop on the weighing scale. For a lot of people, it is essential to safeguard themselves against the growing menace of lifestyle diseases.

    We all know that one of the first rules of losing weight is to ditch ‘fatty foods’ and switch to a ‘healthy diet’. Nutritionists believe that weight loss does not simply mean scrapping fatty foods, it requires you to bring about a balance by actually sneaking certain foods in your diet.

  5. Dale

    I lost 63lbs in about 16 mths, drinking ACV. A 16.9 oz bottle of Ozarka water add 2 tablespoons of ACV. Be patient, you can still eat your favorite foods,but your taste will change. you will feel satisfied and not want to eat as much. And drink extra water. good luck.

  6. Tracy Spinks

    I also want to lose wt.Please give me some good advice & I hope to hear back from you ASAP!! Tracy

  7. Kina zvawanda

    i have start to use apple cider vinegar but its not the Bragg’s apple cider vinegar. i bought the one with a red apple 5% acidity apple cider vinegar from Ok supermarket here in Zimbabwe. My question is;is it going to help me lose some weight?

  8. Teresa

    ive tried every diet and pill program available
    My weight goes up and down like a yo yo
    I believe in natural remedies
    This is the first time I’ve heard of ACV
    I’m excited
    I’m going. To buy some today 4-7-15 this is Teresa
    If I can get back to this website
    I will let YOU know

  9. Teresa

    Hi I’ve tried every diet and pill known to man
    Nothing works
    Always feel like I’m starving
    I’m 53
    I would be happy to loose 30 lbs
    I also have a lot of health issues FMS and arthritis
    I’m so excited
    To try this ACV Getting some today I will let you
    Know 4-7-15

  10. simone johnso

    I tried so many things just to lose weight and I heard about this Apple cedar vinegar and then I said am gonna try it so I got my first bottle was scared to drink it then I said I wanna lose weight so am doing this it’s quit harsh but I have confidence it’s gonna work.

  11. Lana P. Nathan

    so after trying so many different diets I’m willing to go out on the lim n try this one only I got Essentials Apple Vingar 5% activity, n I’m wondering if this will work ???? waiting for ur responds thanks for ur site it was very satifing to know there is hope @@@@@@

  12. J.C

    I am ready to try this as a weight loss supplement. i tried it a while back for heart burn. Somebody said it worked better and faster than some other products and cheaper. They were right. Now that i have the heartburn under control.. going to ry and melt a few pounds away. I am using Braggs. I figure between ACV, a healthier diet and getting into a light excercize routine,( i have very bad knees and screws in my feet) i should be able to shed a few pounds. Wish myself and everyone else on here Good luck.

  13. Cheryl

    I started using ACV about 3 weeks ago, I have lost
    10 lbs since taking it. It has gave me more energy and
    curves my appetite, found myself eating much smaller portions too. It doesn’t work over night or at least for me it didn’t, took about 2 weeks to feel the effects of taking it. It has made me feel so much better, for me it Works.
    Good Luck to All, that try it.

  14. Mary_SM

    Though it may not be a miracle worker, I must say using apple cider vinegar on salads instead of balsamic vinegar in salads for example kind of made a difference. You also feel less hungry once you have had dinner. Keep up the good work!

  15. Tdenwitty

    It does work. I was suffering with a thyroid issue. I started the ACV for the weight issue and now I got on the scale and noticed a weight loss. 237 and then within three weeks I am not 221. Also, if you try organic coconut oil it gives you the same effect. The coconut oil adds mental clarity. I have been using them both and now into two months later I am down to the weight of 198 POUNDS.

  16. Jolene

    Thank you all for your comments! They are very helpful to me. I have been taking ACV for about 2 weeks now and I have noticed a difference in my appetite. I crave less fatty foods, and I feel fuller. At first, the taste was so strong,but now I’m used to it,and I love it! I take it as a shot in a one tbl spoon measuring spoon, and then chase it with a bottle of spring water 16.9oz. Sometimes I also add 2 tbl spoons to my water 16.9 oz bottle. With exercise and changing our eating habits a little I believe ACV will help cut some of our fat! A good way to start getting on the right path! :) good luck all!

  17. Jennie

    I tried the ACV diet a few years back and was shocked that I lost around 20 lbs in 3 or 4 months without changing my diet or exercise. The weight loss wasn’t quick, but it also didn’t require much effort. I also remember feeling more energetic. To those who asked if 5% ACV from your local market will work, you just need to be sure it’s the cloudy “unpasteurized” ACV… not the distilled kind. I’m jumping back into this diet tomorrow, and it was inspiring reading about people’s successes on this site. Thanks for sharing!

  18. christine

    hi, braggs acv is not easily available here in baguio city or manila. i have seen the heinz and the american garden variety though. will that be ok to use ? and i can’t relate to the organic coconut oil one reader was saying. did he mean virgin coconut oil ? how do i use both then ? thanks much and Let’s all be healed and blessed by God through these gifts..

  19. Ami

    Hi this is ami from India a new remedy for a blood pressure and a high clestrol 1 cup garlic juice,1 cup lemon juice,1 cup ginger juice , 1 cup AcV add all mixture then biol it till they become three cups from four cups then lastly add honey one cup to it then keep all the mixture in one bottle then take three spoon with a glass of water every day it’s will effect immediatly

  20. Cheryl

    I’m so trying this… I get that it wouldn’t help to add extra calories to this, but don’t you also have to make changes in your overall diet not just drink this..

  21. Diana

    How about america garden ACV? Is it healthy to use it? Please help? Or which ACV is recommended?

  22. gmula

    I just started it today! the taste is awful but it’s a quick and easy thing to knock out. I’m desperate to lose weight and this is something I can see really helping me out.

  23. Mila G. Ramos

    ACV is very effective I had already consumed 3 bottles only but I canfeel its effectiveness. The problem suddenly became out of stock in our place since first week of April owww where will I buy now

  24. leigh

    I took two cap fulls of white distilled vinegar for a and i lost over 20 pounds in two months…Yes it does work. Never tried the apple cider vinegar.

  25. maria

    I had heard about acv, then I started to use it drinking 3 times a day. And by the time family members were telling me that I was losing weight, so it really does work.

  26. Karleen

    My dad have been using acv for quite sometime because of thyroid problems.. Now I’ll ask my mom to buy me one too.. But we only have the heinz acv.. Is heinz acv effective??

  27. Ali

    Mix 2 spoons lemonade and 1 spoon ACV in 1 cup full of water, early morning every day and you gonna lose weight.

  28. Nilesh

    Hi guys, i have done my research on ACV and its benefits. I am looking for a good diet program that can help me reduce my weight fast. Any help is appreciated.

  29. Dee

    I am prediabetic and taking ACV to help reverse this and the insulin resistance I believe I have. I’m on week 2 morning blood sugar has decreased from 123 to 99 as of this morning . And my post prandial numbers from 145-170 down to 135 or lower. No weight loss yet but if I can keep this up the hope is my body will start processing sugar better no the weight loss will follow.

  30. namrata

    Can I have acv early morning by adding in coconut water as every morning first thing i have is coconut water……and if not what should i have first acv ? or coconut water? and withing how much time gap???

  31. Vasantha Guru

    ACV really works….its only 3 weeks on this and i hv lost around 3 kgs…..i take two tea spoons ACV with 1 teaspoon honey stirred in a big glass of water in the morning….i am happy with the results…will continue and post my further reviews later

  32. Andrew

    I have been taking two tablespoons of ACV with water for the past two weeks and I am gaining weight, is there a problem.

  33. Chiara W.

    Great post thank you. I put 1-2 tablespoons of ACV in warm water and drink it every morning to boost my immune system and it worked all this harsh winter. I shall test it for weight loss as well.

  34. Brandy

    I have been using Heinz ACV and I know it’s not organic but it very much suppresses my appetite. 2 tbsp’s in a bottle of water 30 minutes before meals. Also add Garcinia Cambogia capsule which is a great appetite supressent and green coffee bean burns fat. Absolutely NO jitters.. Natural.. I also added l thiamine 200 mg. Make sure it’s all trusted brands. No side effects and use natural colon cleanser as suggested to take with Garcinia Cambogia.. I have no changed my diet nor any excersizing. I know that I should be doing that though… But I eat less and not near as hungry… Stay full… I am losing 5 lbs a week and still eating the same… Besides less hungry. Shocked I am losing so much 5-6 lbs a week but slow weight loss is better. I am going to try that soon.

  35. Jessi Disuza

    Apple cider vinegar is one solution for various health problems. I started consuming True element apple cider vinegar before a year just to lose my weight and then gradually I came to know about many other health benefits of it. –
    It is useful for diabetic patients to lower their blood sugar level.
    Improve your digestive system and many more

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