Losing Weight Using Apple Cider Vinegar

pro15045772Losing weight using apple cider vinegar (ACV) can be an effective method for many people because it’s easy to incorporate it into our daily life. But I must point out that ACV does not help with rapid weight loss. It is, however, a good formula for gradual weight loss as it helps with shrinking of fat cells throughout a period of time – which leads to pounds that you can actually keep off.

For those who are unfamiliar with what apple cider vinegar is, it’s a type of vinegar made from apples administered through a specific fermenting process. Apple cider vinegar is fermented twice: it’s first fermented into hard (alcoholic) apple cider, and then fermented the second time to become apple cider vinegar.

pro37243391The Mother of All Vinegar
There are many types of apple cider vinegar out there, but I would only recommend the raw, organic kind that contains the “mother” as this is the component that contains the beneficial nutrients. Potassium, malic acid, acetic acid, and pectin are the nutrient carrier ingredients in most apple cider vinegars and without the mother, the usefulness of apple cider vinegar decreases to practically nothing. If you use the distilled kind which is thoroughly clear, it’s only empty vinegar that does not contain any nutrients. It’s easy to see which ACV has the mother in it – this component is usually a cloudy substance at the bottom of the bottle.

Apple cider vinegar can be used in many ways from helping with health conditions to home care. While I wouldn’t call it a miracle cure-all, apple cider vinegar does have its own sets of benefits that can contribute to weight loss. Many people have had good results using it as a skin or hair care formula and currently, apple cider vinegar is a favorite natural weight loss remedy.

An ACV a Day, Keeps the Pounds Away…
Dr. D.C.Jarvis (March 15, 1881 – August 18, 1966), an American physician from Vermont who was best known for his writings on the subject of folk medicine, was one of the firsts to document the effectiveness of using apple cider vinegar for weight loss. In his treatments, he recommended his patients to take apple cider vinegar and honey in a glass of water before meals. When taken regularly, Dr. Jarvis postulated that it would help with gradual weight loss.

In fact, there are studies that show apple cider vinegar can encourage weight loss more efficiently than eating raw apples. This is because the acids in the apple cider vinegar can help digest protein which are the building blocks for some of our hormones, especially growth hormones that is responsible for breaking down our fat cells. Let’s examine the 6 ways that ACV helps with weight loss further:

pro458414151. Suppress appetite
Apples are a good source of pectin and it helps to promote a sense of fullness and satiety. Since apple cider vinegar contains the same amount of pectin as apples (one apple has about 1.5g pectin), the vinegar can suppress appetite in the same way. When mixed with water, the fibre compound in apple cider vinegar expands – this gives a feeling of fullness and satiety in the stomach when it’s taken with meals, making ACV a good formula to suppress appetite and control food cravings. There was a study (2005) where a group of people was given ACV-covered bread while another group ate only plain bread (under controlled circumstances). The vinegar group reported that they felt the fullest and those who were given bread with even higher concentrations of vinegar felt even fuller – this shows that ACV contributes to our level of satiety.

2. Increase metabolism
Difficulty in losing weight is also caused by a low metabolic rate, which affects how our body burn calories. Due to the acetic acid in ACV, this vinegar can help to increase metabolism. The acid improves the body’s ability to absorb iron which causes high use of oxygen, leading to higher metabolism and resulting in easier calories burning.

pro142487913. Improve digestion
As ACV is a prebiotic and has carbs that are easier to digest, it can help to improve digestion. Prebiotic (don’t confuse this with probiotics) is a source of food for beneficial bacteria and introducing it to our diet can help encourage a healthy population of these bacteria in our gut to maintain an optimal digestive system.

While apples are high in fermentable oligo-di-monosaccharides and polyols or FODMAPS which are carbohydrates that do not digest very well, apple cider vinegar is a low-FODMAP food. Along with ACV’s enzyme, this vinegar can enhance our digestive flora, ensuring our body can break down foods more easily and absorb nutrients better. This also helps with other digestive problems such as diarrhea, constipation, and indigestion.

4. Eliminate fat
According to a biomedical study in 2009, daily doses of ACV can lead to lower waist circumference and abdominal fat mass. This is largely due to the acid acetic in ACV which can help with fat burn. Other studies on rats have also shown that acetic acid offered protection from obesity while increasing the genes that are responsible for fat burning.

Additionally, ACV can also control blood sugar levels and insulin secretion which also affect fat storage. Several studies have proven apple cider vinegar consumption can reduce blood glucose levels. One research demonstrated that the morning levels of blood sugar were lowered to four to six percent in patients with type 2 diabetes who drank two tablespoons of apple cider vinegar before bed everyday.

5. Relieve water retention
Water retention in the body can also cause weight gain – sometimes overnight! This happens when we consume too much sodium, causing our body to retain water and blocking the absorption of nutrients. ACV contains potassium (about 15mg per tablespoon) which helps to flush out the excess sodium, creating better fluid and salt balance in the body.

6. Release stress
Not all weight issues are caused by just physical factors, some are due to emotional or psychological imbalances as well. Stress is one of them and can cause a person to gain weight or have difficulty maintaining a healthy weight. Stress can be managed by using ACV as it is effective in triggering serotonin secretion in the brain. Serotonin acts a tranquilizer to create a sense of balance and inner calmness, which leads to lower stress levels.

Taking ACV for Weight Lossfdc11170759
There’s no specific plans on consuming ACV for weight loss purposes. Basically, you just need to take 2 tbsps with a glass of water before every meal. I like having it with a pinch of Himalayan salt in the morning before my breakfast or morning workouts. Some people take it twice a day – once in the morning and another before bed.

If you cannot tolerate the taste and smell, you can use ACV as an ingredient in your daily meals instead. For example, splash it over your daily salad or add 2 tbsps into your soup or gravy. Just make sure you get your daily 2 tbsps doses a day.

Have ACV in moderation though, as its acidic components can cause teeth erosion, interfere with medication or worsen stomach ailments. Consult your doctor before taking ACV for daily consumption. Also it’s best to not take ACV straight from the bottle; always have it water to reduce its acidic effects.

Recommended brand:

Bragg Organic Raw Apple Cider Vinegar


  1. ACV is really an amazing thing. I recently been reading through an eBook on all the benefits of ACV and the list is endless. I am starting my weight loss journey, so I need any extra little boost I can get.

    I have tried on a couple of occasions the ACV in some water in the morning. The taste was quite difficult for me to tolerate, but I learned to add just a little honey and a sprinkle of cinnamon and I began loving the taste. For some reason I have stopped drinking that, however. I need to start again. It really did help with energy for the day.

    Excellent information and motivation! Thank you for sharing.

    • Yes, adding cinnamon makes ACV tastier. If you still can’t tolerate the taste, try using it as salad dressings. I find that we get used to the taste after awhile. 🙂

  2. Excellent article explaining all the great benefits of apple cider vinegar. I had known there were some benefits, but I didn’t know to what extent. Your in-depth explanation made it very clear what they are and which product is the one to be using and not be fooled by just thinking any product with the name will work.

    Thanks for the great read and proper update on which product to be using to get the benefits.

  3. Hi,
    It’s the first time that I’m hearing about this.
    How does it actually shrinking the fat cells?
    It’s sound great actually.
    I also checked the reviews of this product on Amazon and a lot of people are using it.
    How many times a day should I need to consume it, to see a results?

    • Hi Efi, you can try having it once a day in the morning. It takes a while to get used to the taste.

  4. First off, I’d like to tell you that I really like you website. I’m glad I found it. Weight loss is such a timely topic, and probably will always be so. I’ve never used apple cider vinegar. Here’s the point that I like the most about it. Everyone want to lose weight as fast as possible. But we all need to realize that weight loss is an ongoing process. So your pointing out that the apple cider vinegar is for “the long haul” was very good. Thanks for your site, I’ll be visiting more.

    • Hi Jim, thanks for your comments. Do try out ACV to see if it works for you. 🙂

  5. Hi there, thanks for this great article on apple cider vinegar and weight loss. I have long been using ACV just as the vinegar I have in the cupboard for cooking and I literally throw a dash into just about every dish I cook. I really can’t handle the taste of it raw. Does heating it destroy any of its integrity at all?
    I just looked at my bottle and I don’t think I have the ‘mother’ in this one. Do you need to buy this specially from the health food shop or pharmacy?
    Thanks for the info. I learnt much more about ACV. I thought it only worked via the reduction of water retention so I am glad to have read this article!
    Thanks again, kris

  6. Hey Lily,

    This was a really well-written explanation on Apple cider vinegar. I never knew there was this amount of great benefits. I know my mum uses this on a daily basis but I was always put off by the vinegar smell.
    But after reading this article i think the benefits certainly do outweigh any issues I may have with it.

    Are mornings great for ACV?

  7. My mom does this every morning and it has helped her alot. I actually new about it helping with weight loss but do to a stomach issue I have I can not consume vinegar or strong acidity products. I really enjoyed reading your article it was very informational. I do have a question though does adding honey make it tastes better or help with the weight loss.

    • Hey there, you can add honey if you find the sour-y taste too strong. Give it a try. I like adding a pinch of salt though, too offset the taste.

  8. Hi there,

    Thank you kindly for sharing this excellent article and rather natural method for losing weight. I tend to be what most would say as “porky” and I do tend to struggle to shift the lard – and that is despite being a good dieter and very disciplined at it. I’ll defo give using this vinegar a shot, however do you recommend trying it in conjunction with green tea capsules?

  9. It is truly amazing all of the many things that apple cider vinegar can do, but I hadn’t heard of it as helping with weight loss. I am definitely going to give this a try, and appreciate the tip. One quick question: are you supposed to leave the mother in the bottle, or is it OK if parts of it end up in what you drink? Thanks again!

    • Hi Deedee, good question – never thought about that either. 🙂 I think it’s best to leave it in bottle, but if you do sip a little of it, that shouldn’t be a problem.

  10. Hi! I love this information on using ACV for weight loss. I use it for overall health, but it was great learning about its uses to help with weight issues.
    Have you heard of switchel? I make it for my kids and myself. It’s an ACV drink with ginger and a natural sweetener. I use maple syrup. The ginger helps ease any stomach discomfort and a little sweetener makes it a very refreshing drink.
    You web site looks great and the information on losing weight naturally is fantastic!

  11. Haha wooow realy? We have loads of this stuff at home. You mean to tell me it can help you lose weight too?? Haha I always thought it was just for food and for sickness. That/s awesome. I’m going to start taking 2 tablespoons of apple cider vinegar before bed. I have some extra pounds to lose. This was really helpful. I appreciate it

  12. Apple Cider Vinegar is a staple in my home. I make a drink with it daily. It is a great addition to my diet. But as you explain it has several other uses. It is very good for the body. Great post. I enjoyed reading it.

  13. Hello there, thank you for the great article.
    I heard about apple cider vinegar before, I bought some and tried it once. I couldn’t get over the taste.
    Maybe I could try taking it with honey or cinnamon.
    Reading your post made me want to try it again though because of the many health benefits.
    I need to find a way to give it another go!

  14. Hello here. I like apple cider vinegar, especially the brand that you promote to buy. It is a really stuff which is organic and full of nutrients.
    I think that people are faraway from understanding that is a real food is.
    Previously people were not so obese. I read that it takes just one generation of normal people to become fat if they eat the junk food.
    It is scarry. Apple cider vinegar helps in your described ways.
    All the best promoting ways how to live healthy lives and lose weight. All the best.

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