How Does Apple Cider Vinegar Help You Lose Weight?

Apple cider vinegar

Many of you have already heard that raw, organic, and unfiltered apple cider vinegar can assist in weight loss and overall well-being. ACV is a probiotic, and has many additional health benefits. Here we explore how apple cider vinegar as part of a healthy diet can help you lose weight while at the same time, acting as a tonic for the body.

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.

Take it before meals
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.

There 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.

Protein utilization
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.

Stimulates digestion
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.

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 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.

Utilization of iron
ACV can improve the body’s utilization of iron, a nutrient that acts like fire-starter for fuel. Iron is a key component in substances that carry oxygen to the cells and hold it there. 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.

A great source of potassium
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.

Recommendation for taking ACV to lose weight
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 + 8 ounces water *
  • Drink before meals 3 times a day

* Though this author recommends 1 to 2 teaspoons of ACV per cup of water, other sources call for 1 tablespoon per cup of water or other liquid, and that seems to be what VegKitchen readers have found most effective.

Excerpted from Apple Cider Vinegar for Weight Loss & Good Health* by Cynthia Holzapfel (Book Publishing Co.), reprinted by permission.

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How Does Apple Cider Vinegar Help You Lose Weight?

*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!


1,342 comments on “How Does Apple Cider Vinegar Help You Lose Weight?

  1. Dan B

    I drink Bragg’s ACV straight from the bottle 2 – 3 times a day (then drink water to chase it). I have done this for a long time and have had no issues with my tooth enamel. Drinking water right after drinking it straight is necessary though.
    I am already in pretty good shape, but I use it to reduce the acidity level in my body and for cutting body fat. It’s fantastic and works very well. I highly recommend adding it to your diet.

  2. Katy

    Agreed Dan, plus if you’re that worried about your tooth enamel you can always drink it through a straw. 🙂
    @Monique – If your goal is to lose 30 pounds you need to focus on your diet. ACV is amazing stuff but it isn’t a miracle unfortunately!
    As I said in my previous comment, here is the diet program I follow, It’s fantastic:

  3. Glenn

    You can get the Bragg at many health food stores. The apple cider vinegar will work, I have to mix it with water… otherwise some of us who can’t drink it straight will gag – I recommend not to do that. The apple cider vinegar with ‘mother’ in it and chunks of stuff is strongest and one can even find it at some Walmart stores, but if one is on a budget regular apple cider vinegar is OK.

  4. Kamala

    i live in Malaysia. What is the best brand of ACV i can buy here? where can i find it?

  5. Darrell

    im a 50 year od man, 12 months ago i started mixing acv and tart cherry concentrare together pour out a couple onces out of a water bottle and mix 1.5 oz of cherry conc.and 1/2 to 1 oz acv and drink everday
    I was 220 lbs 6 foot one now in down to 195lbs
    it works if you consistent

  6. nisha

    Mem kamala , I bought it from a health store in tesco meru klang. Im sure u can get it from health stores in malls

  7. rukky

    Can acv hlp me reduce my hips? Someone recommended it and am starting it. My problem is my hips — kinda getting so wide.

  8. Marbel

    Hi, does anyone know of the acv from trader joes works just fine? It’s unfiltered… I’m currently drinking this one and I want to make sure it works just fine. It has a very strong taste. I did a lot of research and the best way to take it is with either grapefruit or cranberry juice 8oz of juice and 2 teaspoons of acv and mix them together, take it before bed or before your dinner. And it helps reduce heart problems, weight loss, diabetes. Etc.

  9. Nava

    Marbel, as long as it’s naturally fermented (and contains the “mother,” as that cloudy thing is called), it should do the trick. I’m not specifically familiar with the Trader Joe’s brand.

  10. Huma

    I am a GERD patient….someone told me to drink apple cider vinegar if i want to get rid of acid re-flux forever…is that true???

  11. Misty R. Bernal

    which is better apple cider vinegar or just pure apple? Because my cousin is only eating apple during snacks, she already quit junk foods and as what I see she reduce weight by it. But I’ll try this apple cider vinegar too. Thank anyway.

  12. Katie

    I was having uncontrolled burping after meals for years. Nothing the doctor perscribed worked – they hear burping and assume it’s GERD and too much stomach acid. I did my own research, and learned that many people over 50 have LESS stomach acid than they need for proper digestion. I drank 1-2 teaspoons of ACV with water before dinner for a few weeks, and I went from burping 200 times after a meal to two or three times. I stopped the ACV and am still doing great! Sometimes it’s not an antacid we need, but more acid!

  13. Charlene

    i have recently started drinking apple cider vinegar mainly for weight loss balance. i have to say it aint the best tasting. i have paurchased the wescobee brand. Is this any good?

  14. goji actives

    Yep! Like others, usually about 1-2 pounds :/ ….. But then comes right back off .. I put it down to water retention and … possibly eat some things like chocolate …. lol .. All within my calories * of course * .. but sugar does not help!

  15. jane

    I just started ACV a couple of weeks ago. I do feel like it has given me more energy, but don’t know about any weight loss. Should I follow a certain diet with the ACV?

  16. Elaine James

    I need to lose 12 pounds to get down to my target weight. I have been on a protein shake diet for about 4 months. I had hoped that the protein shakes would help me to lose the weight, unfortunately, that has not been the case. I am going to continue to drink the protein shakes at least two meals per day but drink the Bragg’s unfiltered, raw apple cider vinegar and hopefully the weight will at least slowly come off.

  17. Elaine James

    I just wanted to let Katherine know that the website that she mentioned ( has been blocked.

  18. Elaine James

    Marilyn, how long did it take your friend to lose 200 pounds?
    Yes, you have to acquire a taste for the Apple Cider Vinegar. I began drinking the ACV diluted with water two days ago, 30 minutes before each meal. I don’t expect any result yet but I hope to in a month or so. I currently weight 122.2 pounds and I want to get back to 110 pounds.
    I wish you LOTS of success, Marilyn!!

  19. Katherine

    Hey Elaine, the website works fine for me, what does it say on your end? Anyway, good luck with your weight loss goal, 12 pounds is definitely do-able with ACV. I look forward to hearing your success story!

  20. Marci

    Do Apple Cider Vinegar pills work. I took them a few months ago and noticed a weight loss. This was before I heard anything about Braggs. I was also taking a couple of other supplements so I’m not really sure it was the vinegar. If so, it would be much easier to stomach.

  21. Renee

    I love drink Apple C.V. just found the Bragg it was in Target were I work at I mix grapefruit juice and honey some time I am work out to I can get back in to some of my size 9,Do not give u

  22. Diane Wilson

    I first used vinegar to drop 10 pounds after having my first baby 29 years ago and have been using it ever since. The first time I used plain clear vinegar and in 3 weeks may clothes started getting looser every day. After the 2nd baby I used apple cider vinegar and got identical results. I had never heard of Bragg Brand, and I have used every cheap and expensive brand in the book, THEY ALL WORK VERY WELL !!! I use it with any drink I have in the house and with whatever sweetener I have in the house at the time – water, ANY juice you can name, kool-aide, lemon-aide, tea, etc. I have improved the taste with honey,agave, sugar, and salt. I have used it just before meals, during, and after meals, NO MATTER WHEN,HOW, OR WHAT KIND YOU USE IT ALWAYS WORKS !
    However: I am about to give vinegar the test of its’ life. Now I am in perimenopause which has turned me into a greedy, bottomless pit, and the weight is coming on LIKE NEVER BEFORE because I am eating 24/7 and I CAN NOT CONTROL MY APPETITE ! I have gained 10 pounds in just 2 months AND COUNTING. I am about to find out if vinegar works against menopausal weight gain and its’ 100% appetite control loss. For me this will really define if my true reliable friend vinegar is the heaviest hitter of all weight loss aides like I hope it is. You’ve done me proud for 29 years vinegar, please don ‘t let me down now when i need you the most.

    Will post an update in about 5-6 months.

  23. Denise

    I am a 44 year old woman,150lbs,5`1″.Yesterday,one of my Facebook friends posted Bragg ACV. I went & purchased it a local Winn Dixie near my house.I’m looking forward to some results before my vacation in August. Hopefully, soon I’ll be able to post my results. Thanks everyone for your comments, you have prove to me that I can do this.

  24. Guest

    Damn. I want to lose weight SO bad, but not enough to endure THAT taste every day! Dear God, that’ll make you bulimic!

  25. Chesca

    hi… I cant find any Braggs ACV in the country im working now. I only saw and bought Freshly Brand made from USA though. Will it have the same effect as Braggs? seriously my weight is annoying. I am almost 200 lbs. I badly want to lose weight. I’ve tried eating salad with the above acv brand. still waiting to lose some weight. really need some advise… honestly im losing my self confidence… ;(

  26. Nava

    Chesca, the important factor is that the ACV is naturally fermented and organic. We’re not familiar with the Freshly brand, but if it has those two features, it should be fine.

  27. Virgil

    My blood pressure was 150 over 90 now it is 127 over 70 helps a lot I love it ty braggs .

  28. Kim Saxton

    Diane Wilson – I am having the exact same problem. How is it going so far?? Just starting the ACV Braggs today.

  29. Lacy

    If you can’t find apple cider vinegar, pickle juice will work just as well. I drink an ounce once a day.

  30. kaydee

    I live in a caribbean country called Trinidad and Tobago..I just had my daughter who is now 10 months old..I’m only 22years old and I’m dying to lose this belly weight..I only have the regular vinegar I saw in the comments that someone used it n saw results 😉 so I’m crossing my fingers..would msg again in a month to let you know if I see results.

  31. Allie

    I lost 7 lbs my first week. 4lbs in week two and 6lbs last week! It is not water weight either it is belly fat because my jeans keep falling off.

    This is my fourth week of trying the Lady Soma Detox – After seeing this on Dr. Oz I figured I had to try it and I glad I did.

  32. derek simmons

    i just bought a bottle from shop rite, and am going to start drinking asap..thanks for this info

  33. Dee

    Most Health food stores has BRAGG and it can also be ordered online. The regular white vinegar works too. I have lost 25 pounds in the last 1 1/2 months without working out, but from cutting back. What works for me is eating salads mixed with any baked meat or none at all. Grapefruits, blueberries, bananas or any fruit. Water is the key. Want more info, e-mail me at [email protected]

  34. Dee

    Just an addition, I don’t just eat salads, but broccoli, baked chicken salmon and beans. Just stay away from sugar. I still eat ice cream, cookies,pizza and whatever else at least every 3 weeks, IF I want it and I have not gained anything back. Now it is time for me to be strict and drop the weight faster. Main focus fruits and veggies. You will see notice the pounds shedding. Good Luck to everyone on the weightloss journey. Stay focus.

  35. m0cha

    I just bought ACV yesterday however it is the American Garden brand.. It only says Natural Vinegar.. Will this work too?

  36. Nava

    I’m not familiar with American Garden brands; it should say raw and organic to work optimally, which is true for Bragg’s.

  37. june

    I have been taken ACV for a month now. I definitely do feel more energized, but I have not lost any weight, any advice would be welcomed.

  38. Naftali Greenwood

    When I did a teaching unit about ACV years ago, I read that ACV had anti-allergenic properties if it was locally produced. Is there scientific evidence for this?

  39. Nava

    Naftali, I’ve never heard this claim, but it sounds pretty suspect to me. Very little ACV could be locally produced, as there are relatively few regions hospitable to growing apples in the first place and even fewer for growing organic apples.

  40. Arnold

    June, if you are drinking drink a glass of water with 1 or 2 tablespoons of ACV before your meals, the insoluble fiber in ACV should help you feel full with less food.

    The fiber should also decrease the likelihood of binging on un-healthy foods between meals.

    – Arnold
    (Lead Contributor at )

  41. Alina

    In Mexico you can find Bragg´s at GNC stores, maybe that could be the case in other countries as well.

  42. Nava

    Tracy, that wouldn’t be ideal. A raw, organic and naturally fermented ACV is what’s needed. You can find those at any natural foods store, even large supermarkets, and online sources including

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