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!


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

  1. Ashna

    Casey, it has to be the organic liquid form of apple cider vinegar. Many people make the mistake of buying the tablets, but you wont get the full benefits this way.

    To your second question “Will it help me lose weight?” The answer is yes and no. It helps in the sense that it suppresses your appetite and prevents cravings. Think of apple cider vinegar as a great tool to help with weight loss.

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

    ACV is worth it for your health alone. There’s another great article on here on all the benefits. Hope this helps.

  2. Apoorv

    Hi , I have recently started using acv,I feel few cramps in and around my has swelled a bit and is very tight since I started using it. could u plz suggest y is it happening?

  3. Nava

    Are you diluting the ACV as suggested? If this persists, though, you should stop taking it. It’s hard to know why it disagrees with you, but since you have this kind of reaction, it’s best not to take it.

  4. Olivia L Escoto

    How long does Braggs Organic Apple Cider last in the Fridge? Does it have an experation date on it? I had some in the fridge for several months because I had forgotten about it and so I through it out because I saw the “mother” in it and didn’t know what it was.

  5. Mario Salazar


  6. Cheska

    I have recently taking the ACV for my acid reflux and I have a spleen enlargement. Will this help? Hope to hear back from u. Thanks

  7. Nava

    Cheska, for medical conditions we recommend that you consult with a Registered Dietician. We’re not qualified to give this kind of advice. Good luck!

  8. Tamm


    I am worried as I have been taking ACV of healthkart since three weeks bt didnt loose weight…pls reply Y dt happened..?? SHALL I CARRY ON N WAIT?

  9. Sannah

    hello! I used to drink acv every morning and at bedtime for almost a month, after a month I had heavy period for two weeks, and by that time I was not seeing my period for almost five years.

  10. Serina

    I just bought Organic ACV today and I am excited to start, although I hear it helps to suppress cravings, which is what I need, I exercise daily the most 4-5 days a week if not more, I also have thyroid issues. SO hopefully I can drop my last 20 lbs… I will keep you all updated.

  11. Angel

    ive been in all kinds of diet. I always envy my sister who is so slim because she naturally have small appetite and eat healthy. I, on the other hand was always hungry but i choose my food well most of the time. And as i grow older i just can feel the pounds taking in regardless of what i do but Thank God i accidentally read about garcinia cambodia and ACV article but i chose to drop the GC and instead take the ACV alone with water. And it is a miracle for me! I dont have hanger pangs in the morning or evening!basically the whole day!It is the most amazing experience in my life!now i wear size 2 or size 0, like the way i was in HS!(i’m 4’llft). Before i read about this but didn;t even bother to try because i just thought i would gag or vomit from it but luckily whenever i have my flow i will always crave for a soda and that one time instead of that i opt for ACV and water mixed and boy oh boy i never looked back. This time instead of water this is what i drink(i make it cold, it makes it drinkable and appealing to me). I uses bpa free staw to protect me teeth of course. Everytime i drink this i feel like i’m drinking soda instead! Now i feel young with the ideal appetite for food!!I wish some people struggling with weight loss will be encouraged and be helped(healed)like me. PS I buy AC at trader joes. it’s organic and very affordable.

  12. Heidi Stone

    I read to drink 2tbs with a cup of water do I drink it first thing in the morning or at bedtime

  13. vanessa

    Im on day two of drinking ACV all i can say is it makes me eat less i do find that my stomach hurts with cramps and i found out that its normal I’m doing 2 tablespoons of ACV and about 6-8 oz of water i actually don’t mind the taste and i take mine in the morning and at night and all i feel is a bit of stomach pain and using the bathroom a lot more sorry if thats TMI hope this helps

  14. Nancy

    I too love apple cider vinegar. So much so that I googled how to make it myself.

    Perhaps that idea could appeal to some?

    It’s easier than the instructions make it out to be. Try it, you will, I am sure, be glad you did.

  15. Deborah

    I am an older lady an I have been on a diet of 1200 calories a day, I know not much but it got so I was not losing any weight! All I did was go down 1/2 pad back up and I got mad, 1200 calories is not much surely there has got to be something. I started this ACV, AND THE WEIGHT STARTED FALLING OFF! I could not believe it, I take it 2 teaspoon ACV, 1drop of honey , an a dap of sweet-n-low in a glass of water before ever meal. Now I have had some cramping, and I urinate a lot Which I see as a good thing

  16. Momma of 3

    I’m going to start this on Monday!!! Hope it works! Any suggestions I wanna lose 45 pounds! Thank you

  17. dave

    don’i eat food for 6 days only 1 cup of grapefruit juice and two tbsp of apple cider vinegar and 1 tbsp honey .That will help you loose weght very very fast and it will not come back on.

  18. Roger

    Can you take too much of the Apple vinegar can you put it in every glass of water you drink on a daily basis for example I drink about eight bottles of water a day can I added to each bottle?

  19. Nava

    Roger, personally I think that would be hard on your stomach and teeth. Best to take it about a half hour before meals as recommended in the post.

  20. Ms. Rogee McLennan

    Why do you say to use ” Organic Appel Cider Vinegar”, What about the plain Jane kind from a Safeway Store?? It doesn’t say anything about ” organic”. Just that it’s been Diluted with water to 5% ACIDITY!
    IS THIS THE SAME THING, with out the word posted > ORGANIC????

  21. Ejane

    Hi. I wanted to try this ACV for losing weight. What are the side effectsvwhen you took ACV for the first time.. Also,is ACV good for person’s with hyperacidity?
    Much appreciated on you reply.

  22. Mark cynthia

    Hi,pls I hv been using 2 tablespoon of ACV wit 1lemon and 1tablespoon of honey wit water for lik two weeks now and instead of curbing down my appetite;its increasing it and I hv not seen any improvement.I want to know y is it so

  23. Nombuso K

    Hi . I have started using the AVC (mother) along with a cv tablets and gracing tablets as well. I noticed that I don’t have cravings for food and when I do I just have a fruit instead.I also work out at home Zumba and other exercises. Can’t wait to see the results. ..

  24. Jennifer Coker

    I am 41 and I have to take meds that make you gain weight will the apple cider ving still help me if I walk and drink it three times a day.

  25. Mani

    I started ACV nov 14th more than 2 weeks now I already lost more than 6 lb. It’s really decrease the appetite. Plz try this it will work. Use Braggs ACV. raw unfiltered with mother

  26. VK

    Hi all because of heavy weight I’m suffering from many issues. Now I want to reduce my weight. I want to know the duration time of ACv and how it works ? I want to reduce 1000 claories per day.
    Thanks in advance..

  27. Abby

    Im 5’6″ height. Weight 145lbs after giving birth. I heard this ACV thing from FB. Taking 2tsp.ACV + 1tsp.turmeric + 1peppercorn + 1cup water 2x/day before meals. It’s my 2nd day today. So let’s see. I need to loss weight. Aiming for 125lbs (like my college weight)

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