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!


1,332 comments on “How Does Apple Cider Vinegar Help You Lose Weight?

  1. Dekula

    I need to lose about 30lbs. I am 78 years old and after 7 children, never had the problem of losing the weight, until now. My husband passed away 7 years ago, and I have continually been gaining weight since I am not as active as I was. I bought acv (Heinz) for another reason just this past week, but I will try and use it as a way of losing the lbs. Hope it works. Will let you know.

  2. Nava

    Dekula, you’d do better to uses an ACV like Bragg — organic, raw. That’s part of its weight-loss ability, as it aids digestion.

  3. Ashley

    I agree with Nava, make sure you buy raw, organic ACV because this has the mother of the vinegar. (Very good for you)

    Also, if your goal is to lose weight, the most important part is to focus on your diet. ACV is amazing stuff for your health but it wont work miracles in terms of losing weight.

    I highly recommend the weight loss guide at: – It’s designed specifically for women and works very well.

    Good luck Dekula.

  4. Nava

    Lesley, I agree with the commenters who say that it’s important to use a raw, organic ACV for best results. Even if weight loss isn’t your goal, it’s that type that confers the greatest health benefits.

  5. Anne

    I normally use Bragg or similar organic, raw ACV, but guess what? Heinz has now brought out an all-natural, raw, unfiltered ACV! I just bought a large bottle, and it’s much less expensive than Bragg’s, and is loaded with the “mother.” So far, so good….

  6. Sharon

    I have seen the Heinz, but with the pesticide level of apples, I still buy the organic

  7. victoria

    Hi am 23 I have about 195 pound I use apple cider vinegar tablet to loose weight I don’t have a appitte at all I use warm water n lime juicy and take the tablet 3 times daily I don’t eat for and entire day only at nite I force myself to eat something I get cramps n pain ever since I started to use the tablet are these normal behavior or is it somethg I should worry about ?

  8. orvny


    If you’re eating only at night and starving all day, your body is not getting fuel. You’re using your muscles to get energy and that ‘s why you’re having cramps. You have to eat when your hungry and that means your body needs fuel. Starving yourself will get you fatter sooner or later.

  9. betha

    Is it safe to keep the mixture of ACV water all day and drink it before meals? I work on a field and it’s hard for me to make the ACV water everytime i want to eat..

  10. Nava

    Betha, I would think this kind of mixture would keep well, as Bragg ACV is fermented. You might like to keep it cool and fresh in a thermos-like container in any case, with a little ice. It would be more refreshing like that on warm days!

  11. Adam

    To the nay-sayers….I’ve been using Heinz “Raw Unfiltered ACV” from the Grocery store now, 6 months and have had good success using it….now don’t get me wrong, I’m still working out almost daily (4-6 days a week… least 45 minutes of high intensity cardio on the elliptical…..and then an hour or so of weight lifting, high reps, low weight) and thus far I’ve lost 79 lbs…..

  12. Adam

    another note…..I’ve noticed, the more I use the ACV…..the less “nasty” it tastes….and I’ve heard of this before…..something to do with the body “alkalyzing” or something…..the body grows to “accept” the taste… yea, I typically take my 1 tbsp. with 8 oz. of water…..first thing in the morning. and ya at first I nearly spit it out…..but now I take it like a champ…..

    The only thing I can’t figure, is how these “ACV Diet Pills” work…..hoow they manage to get a liquid into a powder tablet form…..don’t make sense to me…..

  13. Nelisiwe chili

    Apple cider viniger is the best in weight lost program /diet.I have lost 5 kg with in a period of 3 weeks.

  14. Dawn

    I have gone from 332 pounds to 278. I feel great. I watch what I eat and work out. Get the raw it can be combined with juice to cover the taste. Good luck.

  15. Ericka

    I am using the Braggs ACV by adding it to water, adding honey and heating up to drink like tea. This is working for me but will this process take away any of the benefits of just adding it to water? When I prepare it this way, I can consume more than just 2 tablespoons at a time.

  16. tracina vaughn

    I just started today, I can’t wait to see the aftermath; I wanna go to the beach this summer.

  17. nadia

    i just consume the raw apple vinegar 2weeks ago then its suprise me that i lost 2kg in 2weeks.rather than before 500gm is very difficult to lost.
    but i consume after meal cause i hv a gastric
    it is ok?

  18. michelle

    I have been taking 2 tblsp of acv with 1/2 þsp of honey every morning, and have been watching what I eat but have not lost any weight. Any suggestions?

  19. Karliesha

    I just started this diet this morning. I read another review where the woman used apple juice instead of the water. (For the taste) And it takes basically like apple juice. She lost 10 pounds in the first WEEK! and lost 40lbs total. I am excited to see the results!

  20. Shivana

    So even though I want to lose 10pounds easily I would gain it back fast…..?? If I use the Apple cider vinegar ?

  21. Dorina Hobbs

    I live in Italy, and complaing to my daughter, that 4 of my fingers were painful and the bone was over sized.
    She suggested bragg, now taking faithfully, after I noticed that the pain was gone and the bone size reduced to almost normal. I have past this information to lots of Amercan and Italian friends. Plus I lost 7lb.
    Thank you for this great product.

  22. [email protected]

    I am just checking…On another site it says not to take ACV daily or on a regular basis as it can lead to lowering potassium levels and bone density…Is this correct ??

  23. Nava

    Tracy, we’re not familiar with Nature First, but if it’s fermented and raw (and preferably organic), it should be good.

  24. bianca

    Just need to know is it safe to use the Safari apple cider vinegar!I’m suffering from anxiety and would like to know if I can use it

  25. Wendy

    I inconsistently would take a tablespoon of ACV with the mother (braggs and Heinz with the mother, organic) and then I finally took it for a week straight. I notice my skin is nice and I went from 184 to 175 in a week. I still eat but I’m hardly hungry. I eat enough calories to keep my body from going into starvation mode. Now if I can get to 160 I would be in my normal range for my height. I was wearing a very tight size 8 and now my pants arent tight anymore. I also haven’t had to take any water pills. I think the ACV acts as a diuretic as well.

  26. Amanda Lopez

    I need to lose weight. I have always been over weight and I have tried everything does this really work. Please help

  27. Debbie

    I’m doing the apple vinager , 100% honey! lemon juice, and cimmon in a 12 oz glass every morning… Should I be doing this 3 times a day ? And can this hurt you ?

  28. Anastasia

    Heinz DOES have an organic ACV that contains the mother … it’s a pretty good product. Braggs is not always available where I am, so it’s a good alternative.

  29. Keys

    I started ACV by Braggs about a week ago. It actually helps me with the bloating I was feeling, I eat smaller meals, and my skin is clearing up.. I haven’t weighted myself and don’t plan on it for about another week but I noticed my clothes don’t fit as tight as they did before( its only been a week) I’m praying this works because no matter how many crunches I do this stomach won’t leave me in peace..

  30. Tabby

    I’ve been doing the apple cider vinegar diet for a week and a half now plus I walk daily I have lost 6 lbs already my question is a friend said that it will hurt you really bad a lower potassium she said that it could kill you is this true?? I am happy with my results so far and my appetite has cut but a lot!!!!

  31. jujubean

    The only vinegar anyone should be drinking is Braggs or very similar AND you always , always should dilute it with water- preferably. You will get sick from drinki g white, red, rice vinegar. You need to make sure you you dilute or you will end up with mouth, throat burns/sores an upset stomach and take the enanmal off your teeth. If you are going to advocate apple cider vinegar You MUST clarify that it is only real, apple cider vinegar – Braggs or the equivalent AND that to drink it you MUST dilute it. Be thorough with your information!

  32. Jass

    Now my weight is85kg. But before baby my weight was 62 kg. now I am always so upset. Please you ask me what is easy method for reduce weight. Two days before I use start apple cider 3 time a day. But you ask me I take any brand or only special brand. Please help me because now my looking no good and I hate too much our figer .

  33. prema nair

    Two years before my husband bought ACV and informed me that acv is very good for health. every time my hubby, me and my kids will close our nose because of the bad smell. I have bad dandruff problem, my hubby suggested to apply acv, so I took his advice and applied to my scalp. Amazing, now I don’t have a dandruff problem. Last two weeks I try to drink acv, because I want to lose weight. First, I was scared because I have gastric problem. But after I took it I don’t any gastric pain. I want to try to take acv to reduce my weight.

  34. keisha

    i have heard that ACV really works… i currently have a slip disc and i recently put on some weight which is really affecting my back so i need to get rid of the pounds asap. i cant exercise as i want to so i need some help to loose this weight.. do i have to use ACV once a day before meal or before every meal? any suggestions will be greatly appreciated.. thanks

  35. KDM

    I take 3 teaspoons before every meal and I just utilize the regular apple cider vinegar bought from food lion and it just has apples, and distilled water (made from the juice of apples) I’m assuming although not organic; it’s totally fine. I don’t dilute it because I actually enjoy the taste and there is no burning sensations whatsoever. I’m assuming regardless of not diluting nor getting organic; it’s just the same and has the same effects??

  36. chad

    I have had Crones for over 15 years. I have not found anything that really works. I just started taking Braggs a few weeks ago. I have only had maybe 2 days that my stomach and intestines have bothered me very bad. I try to do it at least 3 times a day.I take room temp. water that is filtered 2 tbs of vinegar. It took me a little bit to work up to it and 1 tbs organic real maple syrup and mix it real good and just take it as a shot. It has helped my stomach and intestine IMMENSELY. I am now going to start using it for a toner for my face. The taste is not the best thing but that’s why I just do the shot and get it over with. I also was around 204lbs and I am down to 194. It definitely works for loosing weight and keeping your stomach in check. It also helps with hangovers.

  37. Nava

    I’m glad this is working so well for you, Chad, but I’m not sure doing a shot is the best thing, as it could be really hard on your teeth and stomach, unless you brush immediately afterwards, and chase it with water.

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