The Apple Cider Vinegar Diet — Does It Really Work?

Losing weight is challenging, there’s no doubt about that. Considering 70.7% of American adults over the age of 20 are considered to be overweight or obese, this is a growing public health concern.

There are many diets out there, but unfortunately, many of them are fads that only offer short-term benefits. In order to sustain a healthy weight, you must make lifestyle changes. There is no quick-fix, but when you make key dietary changes, you can significantly improve long-term success.

Apple cider vinegar has been a popular choice for weight loss enthusiasts — but does it work?

Could Apple Cider Vinegar Aid in Weight Loss?


Made from apples, this beneficial vinegar has been extensively studied, based on its historical use and potential health applications. In order to create this liquid, apples are squeezed and that juice is then infused with yeast. Once fermented, it will go through a second fermentation stage, which results in the formation of acetic acid.

Throughout the research, unpasteurized apple cider vinegar has been shown to:

  • Balance blood sugar levels
  • Help individuals feel full and satisfied after a meal
  • Target body fat
  • Improve gut health
  • Encourage healthier eating and lifestyle habits

Within one study, published in Bioscience, Biotechnology, and Biochemistry, obese Japanese participated in a 12-week treatment period. Randomly assigned to one of three groups, the participants ingested a 500 ml beverage daily — containing either 15 ml of vinegar; 30 ml of vinegar, or 0 ml of vinegar.

In comparison to the placebo group, it was concluded that both vinegar groups experienced a reduction in body weight, body mass index, waist circumference, visceral fat, and triglyceride levels. The researchers concluded that a daily intake of vinegar may help reduce obesity. On average, these subjects lost about four pounds over the course of 12 weeks.

What’s the Verdict?


There is no denying the positive benefits of apple cider vinegar — when consumed in moderation. Numerous studies have confirmed a positive link between apple cider vinegar and better blood sugar readings. Within one study, men and women who consumed two tablespoons of apple cider vinegar before bed, experienced lower blood sugar readings in the morning.

However, if you are taking a shot of vinegar daily, but you are not addressing other aspects of your diet or lifestyle, do not expect to magically drop 10 pounds. Not only will you be disappointed, but you may also end up experiencing gastrointestinal symptoms. A diet such as this can also interact with medications, including those for heart disease and diabetes. Like any diet, you should always consult your physician before drastically altering your dietary regimen.

Bottom line: Apple cider vinegar is a healthy, beneficial addition to your current diet.


In order to enhance your overall experience and improve outcomes, here are a few tips:

  • Do not drink apple cider vinegar on an empty stomach.
  • Although many recommend consuming apple cider vinegar before a meal, this can make you feel rather nauseous. Instead, consume a balanced, nutritious meal and then ingest a small amount of apple cider vinegar post-meal. This can be diluted in water, helping you better control blood sugar levels.
  • If you prefer not to drink vinegar, you can make a delicious salad dressing.