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!


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

  1. anam

    i was drinking acv for few months really worked ..i lost so many pounds but now i have gained it back and again i start drinking it but its not working now… what happened…

  2. julia

    I use it for everything and you will lose weight but you can’t go back to eating all the stuff you was eating before.It’s also good to rinse your hair with and your skin

  3. Michelle Saunders

    @Anam – Has your diet changed at all? Apple cider vinegar helps, but it doesn’t work miracles in terms of weight loss.

    If you’re trying to lose weight, you need to focus on your diet. This is where you will see real results. That’s not to say you shouldn’t use ACV because there are many other health benefits.

    If you’re unsure about which diet to follow, I highly recommend the program at: – It personally helped me lose 19lbs and I feel great.

    Also, if it hasn’t been mentioned already, use a straw when drinking ACV. This way you wont damage the enamel on your teeth!

  4. susan

    Thanks for sharing that link Michelle. I really want to lose a few pounds before I go away.

  5. Brenda

    I’ve also used that program Michelle, it works wonders for fat loss.

    Anybody else hate the taste of ACV? I don’t suppose it matters if I mix it with fruit juice?

  6. Tiena Mabongo

    I just started now using ACV so I just wanted to know, I’m using right with cold water?

  7. mike

    Apple Cider Vinegar not only helps you lose weight, it also decreases your appetite, all too often diets leave us feeling insatiable, and it’s far too easy to give in to our guilty pleasures, yet vinegar can have the same effect as a high carb meal, only at a fraction of the calorific intake.

  8. Tom Alter

    I don\’t know what to say, but after reading this post I Imported it to my country and I have been drinking it from last 20 days, but I really can\’t feel even a reduction of 1 LB from my weight :(
    I wish I soon get some results.

  9. sandya

    if i can use acv, i reduce my weight but if i can stop using acv, while i come back my original weight? ple tell me anybody..

  10. Lu Ann

    I love AVC I lost 12 pounds. Second I stopped I gained every pound back then some.

  11. jhoan

    i am taking acv and acv capsules for 3 weeks now. what i noticed is that i am more hungry most of the time and my appetite increased. i dont know why :(

  12. Vrysomchalady

    Just as someone mentioned. If you use ACV, don’t think you will see quick results, or even think don’t need to change your diet. But also when I was taking it, I was excersing and my portion of food I cut in half and I got great results.But ACV does work.

  13. LeeLee

    Please everyone be reminded that nothing is magic you must also include a small amount of walking at least. I walk 2 miles a day when I get off from work. It is healthy to eat 5 meals a day small portions or even just snacking on something your appetite will slightly increase because your body is burning the food faster.

  14. faryal

    can someone tell me is it necessary to use it before meal?is it okay if i drink 2 times a day and 1 teaspoon is enough or 2?

  15. vivian


  16. Damian

    When it comes to losing weight, there are so many different methods and theories we can find.And Apple Cider Vinegar is one of it, but to get the require result always include to exercise

  17. sabrina

    I have a back injury an can’t exercise, can I use ACV after meals? I use it in a 1 liter bottle of drinking water at room temperature.

  18. Wil Ehlers

    Apple cider 3x/day,absolutely No sugar or starches or fruit, mild amount of protein,increase healthy fat like Avocados and coconut shavings and coconut oil.
    Plus mild exercise

    …….see what happens!!!

  19. Niesha coleman

    Thank you for sharing this with me I really need some tips on losing weight because I don’t eat that much like I use to I have cutting back

  20. Aleynia

    I’d like to add that this really does work. After having three kids, one being a set of twins, and eating the same amount as my husband, whose metabolism is redonkulously high, I got pretty big. It’s was noticeable. I went from 120-180. I actually had my husband inform me, “babe I love you, but you are fat”. So I took to exercising, smaller portions, extra water, and acv before every meal, and I went down to 125. It is a chore to keep the weight off, but two years later I’m still at 125.

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