What Is An Apple Cider Vinegar Diet? – ACV and weight Loss

What Is An Apple Cider Vinegar Diet? - ACV and weight Loss

We’re always looking for easy tricks and cheats to help burn off the pounds with minimum effort right? Well the apple cider vinegar diet is exactly that – it’s easy to do, cheap, and takes absolute minimum effort – just what we’re all looking for.

Apple cider vinegar has actually been around for centuries, and been used for quite literally all manner of things from killing viruses to a shine tonic for hair. There’s no doubt it’s versatile, and recent studies are proving some great facts about apple cider vinegar (ACV) mainly in regards to it’s weight loss properties.



Apple cider vinegar is made by crushing cider apples and squeezing out the liquid, after which bacteria and yeast are added to the juice, triggering the fermentation process. It is this fermentation process that turns the sugars from the apple juice into alcohol. After this there is a secondary fermentation process where an acetic acid-forming bacterium will convert that alcohol into vinegar.

This is a process that can be done in your own home with just a few ingredients (if you’re inclined to making homemade things), OR as apple cider vinegar is relatively cheap to buy it may be a good idea to purchase a bottle and try it out first.


How Does Apple Cider Vinegar Help with Weight Loss?

This is the $64,0000 question…well in short, apple cider vinegar may work on different levels as a weight loss aid, and can very easily be added into your diet with a little knowledge and know how. Let’s take a look at how some of the latest research and evidence adds up.


It is the compound acetic acid found in apple cider vinegar that is said to have these weight loss benefits. A study on mice from Bioscience, Biotechnology, and Biochemistry found that apple cider vinegar suppresses body fat mass and increases energy expenditure, therefore resulting in weight loss.

A similar study involving 155 obese patients discovered that over 12 weeks, those in the group that consumed 15-30 ml (1-2 tablespoons) of apple cider vinegar had lower body weight, lower body fat, and fewer inches on their waist than those who didn’t. This was without making any other changes to their lifestyle or diet.



Apple cider vinegar reduces a meals GI

And yet another study found that in a 12-week period the participants taking between 12-30 ml (1-2 tablespoons) of apple cider vinegar before a high carbohydrate meal had feelings of satiety, and this led to an overall reduction of 200-275 calorie intake over the rest of the day.

You can imagine how this adds up over the weeks and months. In fact, those taking a 15ml dosage 1xdaily before a high GI meal lost 2.6 lbs (1.2 kg) over the 12-week period, and those taking a double dose of 30ml 1xdaily before a high GI meal lost 3.7 lbs (1.7 kg).

This is awesome news, and definitely warrants giving apple cider vinegar a shot to see if it works for you. Try it with your main or highest GI meal of the day, for best results ideally your highest GI meal should be at breakfast or lunch which is when you need the energy for the day ahead.

You will also want the effects of satiety to help you eat less food for the rest of the day. Have higher protein meals in the evening when your body needs less energy.

Satisfaction and fullness were the two key points of the study, as these are the two most important components to long term weight loss. Nothing is worse than eating a paltry “diet” meal and still feeling hungry afterwards. No sir, we do NOT like that! This not only hinders our weight loss efforts making us more likely to ‘cave’ at the mere whiff of a cream horn, and also makes our lives miserable. Balance in everything is always the key!



So, anything that we can add into our every day diets that may give us an extra edge is well worth the effort. You may not lose huge amounts of weight on apple cider vinegar alone in the short term, but look at the long term benefits. You could also just use it for weight maintainence. Every little helps.



Lowering a meals GI really is the cornerstone to losing weight, and belly fat specifically. GI (glycemic index) is the rate in which a foods sugar hits the bloodstream, the higher the GI the quicker the sugars are released (high GI foods are considered fast sugars) and this is bad in terms of weight loss and health in general.


Excess Sugar is Stored as Fat

cake is a high sugar treat

When sugar is released quickly into the blood like it is with high GI foods, this prompts the body have a rapid and huge insulin response in order to clear those sugars out of the bloodstream. This sugar is then sent into the liver and muscles where it is metabolised and either used for energy or stored as FAT.

The problem is, these ‘fast’ sugars don’t all get used up for energy (unless you’re about to run a marathon or do something that involves vast amounts of energy) and so they are stored as fat. And worse still they are stored as the dangerous abdominal fat that is much more of a health risk in terms of diabetes, heart disease and cancer.

This is where having the GI of your meal lessened by apple cider vinegar may be of benefit not only in terms of weight loss, but also for the general health benefits of keeping blood sugar stable.



How To Take Apple Cider Vinegar For Weight Loss purposes:

Firstly, there are many ways you can add apple cider vinegar to your diet as it is pretty versatile and can easily be added to your meals in various ways. If you want to actually lose weight like the participants in the study, then I suggest you do what they did and have 15-30 ml in water with a squeeze of lemon and maybe a little raw honey to taste before your highest carb meal of the day.

Or you could take 15 ml twice a day, one before breakfast and one before lunch if this fits in better with your life style. Either way you should take up to 30 ml a day, but no more than that in case of stomach issues.



hot honey and lemon cider vinegar drink

If you are just going for weight maintenance  then you could just try adding apple cider vinegar to your every day diet in other ways such as:

  • In a salad dressing
  • In a hot drink with lemon, honey, cinnamon sticks, sliced fresh ginger and cloves (great for colds but also a tasty drink just for a cold winters day).

Other Ways of Weight Management

Do not rely on apple cider vinegar alone. Boost your fat burning efforts even more by incorporating these other fat burning foods into your diet. Altogether they will all have a cumulative effect, making it easy for you to stay trim without having to bat an eyelid – all you need to do is to make sure you do add them into your diet as much as possible!





Apple cider vinegar improves insulin sensitivity and can significantly lower blood sugar levels and insulin response, AND when 2 tablespoons are taken before bed can reduce your fasting blood sugars by 4%, making this vinegar useful for diabetics, pre diabetics and EVERYBODY in general. We can all benefit from stable blood sugar – indeed it is vital if we are to avoid many potential health issues in the long term, and let’s not forget, stable blood sugar helps keep us slim!

Important Note: You may need to consult your doctor before using apple cider vinegar if you are on other blood sugar lowering medications.



The substance acetic acid which is the compound in apple cider vinegar, can kill pathogens including bacteria and prevent them from multiplying to harmful levels – although not all of these uses have been tested scientifically as of yet. Apple cider vinegar has been used for thousands of years in the treatment of wound healing, disinfecting, treating fungal infections, warts, lice and ear infections.


3. LOWERS CHOLESTEROLApple cider vinegar is good for the cardiovascular system

The biggest killer of our time is now cardiovascular disease, and both heart disease and stroke come under this term. Some studies in rats have so far shown that apple cider vinegar may help negate some of the risk factors that are precursers to cardiovascular disease. This is because ACV may help lower triglyceride levels and blood pressure, and also protect LDL particles from becoming oxidised (oxidation is a crucial step in the heart disease process).

It must be noted here that these studies have only so far been trialed in rats, and more research is needed before anything is confirmed. But as apple cider vinegar has so many other benefits with no nasty side effects you have nothing to lose by trying it.



Raw, unpasturised apple cider vinegar like other fermented foods, acts as a probiotic for the gut and contains trace minerals, pectin, beneficial bacteria and enzymes. Keeping the gut in balance by eating lots of probiotic and prebiotic foods keeps the immune system strong, weight under control, balances hormones, AND can even treat depression and anxiety. Yes, everything starts in our gut so it is crucial we keep it ticking over nicely.


Important Note:  As with most things in life, you really must source out good quality if you want to reap the most benefits. When it comes to apple cider vinegar you really should purchase Organic Apple Cider Vinegar with the ‘MOTHER‘. I know this may sound strange but this term means ‘unfiltered’, ‘unrefined’ and ‘unpasturised’. The ‘Mother’ is the colony of beneficial bacteria that is similar to a Kombucha ‘SCOBY‘. This is what helps make the vinegar through its secondary fermentation process.

It’s not as complicated as it sounds to find this as most apple cider vinegar’s already contain the ‘Mother’, and this will be labelled on the packaging as such.


Extra Weight Loss Tips:

For long term weight loss and management I believe it is far better to make a number of different weight control tactics a habit. Don’t rely on any one thing as there is so much more you can do to get your body in to its best shape ever. For more information you may want to check out ‘15 Plant Based Weight Loss Superstars’ and Burn Stomach Fat Fast’.





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Stefanie Taylor
I have studied nutrition for many years, and have since discovered that a plant based diet has been the most beneficial to my health and body. I have more energy and zest for life than I have ever had and this website is dedicated to helping others who wish to know more, and start out on this lifestyle.

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18 Comments on "What Is An Apple Cider Vinegar Diet? – ACV and weight Loss"

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HI, thank you so much for sharing such a useful article about apple cider vinegar, This is such a useful thing to include in our everyday life, it is not only good for loosing weight and digestion but also has countless health benefits and many of my family menders use apple cider vinegar regularly.


I like how you mentioned putting apple cider vinegar in salad dressing and in a tonic to drink. I’ll have to give those a try. Even though I love the health benefits of apple cider vinegar, I’ve never enjoyed consuming it raw by itself. Thanks for the alternate ways of incorporating it into your diet!

Hi Zest for Life, A great read! I am shocked Apple Cider Vinegar suppresses body fat. I know a lady right now going mad to lose weight using what she calls the ‘cereal diet’. I will be sure to share this article with her. So you say only 30 mls a day is the max we can consume? I do have a bottle n the cupboard but not a big fan on the taste, however, I will certainly bear it for the benefits. I have never even heard of the apple cider vinegar diet before and was looking for info… Read more »
Gomer Magtibay

We have here a bottle of Bragg’s Apple Cider vinegar that has been opened for more than a year now, but not yet emptied. There’s still approximately 10 tablespoon of the vinegar remaining. I’d like to ask if it is still safe to finish them off? Or, should I open a new one? Does this product contain preservatives making it invulnerable to spoils even at that time frame of one year sitting idly in our kitchen?


Who knew that apple cider vinegar had so many beneficial properties. Being a diabetic type 2 myself, I will definitely check it out with my doctor if apple cider vinegar could be a substitute for one of the many pills I take for my diabetes. I’m also interested in the probiotic properties of it. Do you think it’s the probiotics equivalent of having a cup of yogurt?

Dr. Doug

Thank you for this reminder of how beneficial apple cider vinegar is for you. I usually make a hot drink of it by boiling water, adding a bit of raw honey and a tablespoon of apple cider vinegar. A question I have is that I just had surgery and am in the recovery period, which is dragging on forever. Apple cider vinegar helps in wound recovery so do you think it would it help post-surgery?


I go through periods where I remember to drink ACV but then forget about it for long stretches….I’m currently in one of the “forget” stretches but I’m also working out a lot, and I think adding this back in could provide a lot of support for my weight loss efforts. Thanks for explaining why!


I never knew how apple cider vinegar was made, and that it’s fairly easy to make yourself! (Although, I’ll probably still take the lazy way out and just buy it at the store.) I love this article so much because I have awesome apple cider vinegar, but I never seem to remember to use it! Except on potatoes. I love it on potatoes. Try it, it’s good I swear! I love using it as a probiotic, so again, I thank you for reminding me about all of the benefits of ACV!


This is a great article. The research is very complete and very good to know. I am a big fan of ACV and have a regular stock for all sorts of purposes, from dressings, tonics, hair conditioner and household cleaning. I am happy to learn how healthy it is in more ways than I knew!