How To Use Apple Cider Vinegar To Lose Weight?

The most common question we get about apple cider vinegar (ACV) is whether or not it can help you lose weight.

Many people want to know if apple cider vinegar will help them burn fat and belly fat in particular.

It is often suggested that the acetic acid that gives vinegar its characteristic sour taste may be responsible.

To find out for sure, let’s take a closer look at how vinegar might affect your waistline.

Acetic acid and weight loss

The possible link between acetic acid and weight loss is the subject of study within the medical community, with somewhat conflicting results. For example:

One prospective study examined whether or not sodium-for-potassium substitution could help people lose weight. During the 9-week study, participants taking sodium for potassium lost more abdominal fat than those taking placebos.

Another prospective study evaluated the effect of apple cider vinegar (ACV) on 100 obese Japanese adults during an 8-week program that combined dietary restrictions with exercise.

Don’t forget to check out our article on How to Drink Apple Cider Vinegar for Weight Loss.

The study found that participants taking a daily dose of ACV lost significantly more weight than those taking placebos.

On the other hand, a 2008 study by Choi and colleagues found no difference in body fat loss between participants either given acetic acid or placebos after 12 weeks.

apple cider vinegar in a bottle
Does apple cider vinegar burn belly fat? It is suggested that the acetic acid that gives vinegar its characteristic sour taste may be responsible. Read on!

Adding apple cider vinegar to meals can reduce blood sugar

Despite these results, two trials have also shown that adding vinegar to meals can reduce blood sugar response in insulin-resistant participants. That’s a good thing since high blood sugar and belly fat often go hand-in-hand.

One possible explanation for the different outcomes in these studies has to do with the dosage of acetic acid given. The study by Choi et al., which found no effect from vinegar supplementation, used doses from .9 to 3.3 grams daily- far less than that used in the latter studies.

Apple cider vinegar may help curb your appetite

So, while the evidence is conflicting, there seem to be some indications that vinegar can help you lose weight- especially when coupled with an otherwise healthy diet and exercise program. If nothing else, ACV’s tart flavor may help curb your appetite so that you eat less.

All in all, it seems that apple cider vinegar is more likely to aid fat loss than not, but whether or not you find this to be true will largely depend on your individual body chemistry and physiology.

Pectin in ACV helps you feel full and satisfied

It has also been suggested that the pectin fiber found in apples may play a role by helping you feel full and satisfied. Keep in mind that over-the-counter weight loss products often use apple cider vinegar as an ingredient, so read labels carefully if you’re considering taking it as a supplement.

If you do decide to take the ACV route, opt for organic varieties and try drinking one or two tablespoons diluted with eight ounces of water before each meal. You can also add it to salad dressings, vinaigrettes, and other homemade condiments for a zingy flavor.

What to look for in apple cider vinegar

As a general rule of thumb, opt for organic ACV with “the mother” still intact.

This will ensure that it is raw and unfiltered- just what you’re looking for if you want the full health benefits. As an added bonus, raw apple cider vinegar may taste smoother without any sharp or bitter aftertaste.

Can I take apple cider vinegar in the morning?

Yes, you can take apple cider vinegar in the morning.

Apple Cider Vinegar (ACV) is a natural product and is best taken when it feels right for you. People do drink ACV in the morning because this time of day has fewer calories to help with weight loss efforts. This is not a requirement but something that people have found to be helpful.

Many folks take ACV before eating a power breakfast as well.

Are there any side effects of apple cider vinegar?

Apple cider vinegar can come with a few unpleasant side effects: like acid reflux and heartburn.

While apple cider vinegar benefits may outweigh risks for most people, consider using less ACV or dilute it with water before consuming it in order to minimize any negative effects.

Can I take apple cider vinegar before a workout?

Yes, you can take apple cider vinegar before a workout.

Taking ACV may decrease fatigue during workouts and improve overall performance by increasing blood flow to your muscles.

For the best results, try taking 1-2 tablespoons of ACV diluted with 8 ounces of water and drink it about an hour before you start exercising.

Can I take supplements with apple cider vinegar?

It’s best to take your supplements at least ten minutes away from taking ACV. This also goes for food and medications to give it time to fully mix into your stomach acids. As for the type of supplements, look for high-quality ACV with “the mother” still intact since this is where many of the nutrients and enzymes are found.

Does caffeine affect ACV?

Some people claim that caffeine blocks the effects of apple cider vinegar, but there is no concrete evidence to prove this. In fact, one study found that taking ACV with green tea positively affected antioxidant activity within the body’s cells after eating.

In addition, another study determined that adding sweetened decaffeinated green or black tea to ACV enhanced the body’s nitrate-reducing capacity even more after a meal.

So, it seems that caffeine may not have much of an impact on ACV at all since it is beneficial in similar studies.

Does apple cider vinegar have benefits for your skin?

Apple cider vinegar is great for the skin because its acidic properties help balance out your pH levels.

While you might not want to use straight ACV on your face, it’s fine to do so for other uses like hair masks, cleansers, and spot treatments.

However, bear in mind that using ACV on sensitive skin can cause irritation, so use a carrier oil to dilute it before applying.

It is also important not to forget that apple cider vinegar’s antiseptic properties can be very beneficial in terms of preventing breakouts and acne.

Does apple cider vinegar fight acne?

Apple cider vinegar fights acne due to its antiseptic and antibacterial properties.

Since bacteria clog pores and lead to pimples, using ACV as a tonic for the skin can help keep your skin clear of acne.

ACV contains alpha-hydroxy acids that kill acne-causing germs and dissolve dead skin cells, revealing smoother skin.

Does apple cider vinegar have benefits for your hair?

Yes, apple cider vinegar does have benefits for your hair.

Apple cider vinegar may be able to cleanse away product build-up and remove excess oil that can clog pores or cause bacteria to grow. It may also help soften the grip of chemical treatments on your scalp to make it easier to remove color, bleach, or dye after you wash your hair.

Is apple cider vinegar good for heartburn?

Apple cider vinegar can be used to fight heartburn in several ways.

  1. First, it may help balance your body’s pH levels, which reduces your risk of developing acid reflux.
  2. Second, it contains potassium that helps regulate the body’s fluid balance and prevent water retention that leads to bloating and uncomfortable pressure in the stomach.
  3. Third, it contains enzymes that help break up food and move it through your digestive tract, preventing any extra work for your stomach.

What does apple cider vinegar do for building muscle?

There is some evidence that apple cider vinegar may help build muscle.

ACV contains acetic acid and potassium which may decrease the soreness and increase the mass of your muscles.

Additionally, studies show that taking 2 tablespoons daily can reduce protein loss during workouts and improve hydration after weight training.

Can you take ACV before bed?

Apple cider vinegar can be taken before bed because it contains acetic acid, which helps boost digestion and metabolism during sleep.

Taking ACV before bed can help you burn more calories naturally and improve digestion.

Can I take apple cider vinegar every morning?

Yes, you can take apple cider vinegar every morning.

It may help stabilize your blood sugar levels while providing you with a good source of hydration and electrolytes.

Additionally, it is easily digested by the body to provide quick energy for the day.

Can I take apple cider vinegar while intermittent fasting?

Yes, you can take apple cider vinegar while intermittent fasting because it has zero calories.

Apple cider vinegar will not break your fast because it is only acidic in the stomach where it is dissolved by enzymes and becomes an alkaline-balanced food that can be digested quickly.

Is apple cider vinegar keto approved?

Apple cider vinegar is generally keto-approved because it contains zero carbs.

Additionally, it may be beneficial to take apple cider vinegar while on the keto diet due to its high potassium content for maintaining fluid balance and electrolytes.

Is there a difference in apple cider vinegar liquid vs pill form?

You can take apple cider vinegar in liquid or pill form.

Liquid apple cider vinegar is the most beneficial because it contains enzymes and probiotics that help break down macromolecules into smaller units that your body can absorb more efficiently.

Pills do not have the same benefits as liquid apple cider vinegar, so you should only take them when necessary or if you cannot stand the taste of apple cider vinegar.

Are apple vinegar and apple cider vinegar the same?

Apple cider vinegar is basically apple vinegar.

The only real difference between the two is that apple cider vinegar contains “the mother” which is a cloudy substance containing proteins, enzymes, friendly bacteria, and pectin found in unfiltered vinegar.

Is it better to have the mother in apple cider vinegar?

Apple cider vinegar with “the mother” is better for your health, but unfiltered apple cider vinegar will work just fine.

“The mother” is basically just a mixture of proteins, enzymes, bacteria, and pectin that becomes cloudy when the unfiltered apple cider vinegar has particles in it.

It may have some positive effects on health if consumed regularly, but it does not have any magical powers.

What’s the difference between Apple cider vinegar and white vinegar?

Apple cider vinegar is cloudy in color with visible particles, while white vinegar is clear.

White vinegar does not have many uses because it is more acidic than apple cider vinegar, but both are very useful for cleaning purposes.

Apple cider vinegar can be used as a replacement for white vinegar, but it may have less of an odor and more of a taste.

Is there a difference between organic apple cider vinegar and regular apple cider vinegar?

There is no real difference between organic apple cider vinegar and non-organic apple cider vinegar because they both contain the same nutrients.

However, you should buy organic apple cider vinegar if possible to avoid pesticides, toxins, and GMO foods from being present in your apple cider vinegar.

Is ACV gluten free?

Apple cider vinegar is gluten-free, but it may have been filtered through a high-gluten product or produced in a facility that produces high-gluten products.

This means that there would be some gluten in the apple cider vinegar, but it would likely be low in gluten.

The chance of high gluten levels is very small, but it is possible.

Apple cider vinegar should not be consumed by those with celiac disease unless you are sure that the apple cider vinegar does not contain any gluten at all.

Cautions: While ACV is safe for most people when taken orally in small amounts, it should be avoided by anyone with acid reflux or GERD since the acetic acid irritates your esophagus.

Also, if you are allergic to apples, there’s a possibility of cross-reactivity, so ACV may not be the best choice for you. Finally, if you have chronic low blood potassium levels or kidney disease, it’d be wise to check with your doctor before taking ACV supplements since they can interfere with several medications.


  • Mike Collins CPT- ISSA. Specialist in Performance Nutrition. Expert Fat Loss Consultant. Founder of MCNewsletters- Weight loss for Women, and co author of the Black Book of Secrets, Dirty Little Book of Dieting, and Man on a Mission. Has held the World Championship Title of Fitness Professional for 23 years. Got hooked on turning ordinary bodies into extraordinary bodies in the gym at night, while working his way through school. Now he observes the nuance and distinctions that generate success and slings insight straight to you from his laptop while eating pizza in Brooklyn or fish tacos in Sausalito. Easily Bribed w/ Tickets: U2. Baseball. Football. Basketball. Tennis. ✈ NYC ✈ Nor Cal ✈