apple cider vinegar diet

Apple Cider Vinegar Diet: How Does It Work

Author: Anne Jonson

Diet & Nutrition Expert

Diets often pose great challenges. Various advisors recommend a wide variety of variants and appropriate plans to declare war on your excess kilos.

Among all the possibilities, the so-called apple cider vinegar diet in particular often appears to many as a quicker and easier way to reduce weight. In this article, we would like to explain to you exactly how an apple cider vinegar diet works and what results you can expect from it.

  • Apple cider vinegar is made from apple cider and is commonly used in the kitchen to flavor various dishes. What is particularly striking is its particularly distinctive spicy taste.
  • Anyone who takes medication regularly should be warned about possible interactions between these during the apple cider vinegar diet. Women, too, should avoid taking apple cider vinegar during pregnancy and breastfeeding.
  • For a targeted weight reduction during an apple cider vinegar diet, further supplementary measures are necessary. Both a balanced, low-fat diet and regular exercise form the basis here.

What is apple cider vinegar?

Apple cider vinegar is usually a table vinegar made from apple cider. Thanks to its distinctively spicy taste, it is mainly used as a condiment in salads as well as fish and meat dishes.

In addition, apple cider vinegar has a preservative effect. The following table shows you which ingredients the apple cider vinegar contains and which often vital functions they fulfill in the human body.

  • Potassium: Potassium shows its relevance in enabling normal function of cells, nerves and muscles.
  • Iron: As part of the red blood pigment hemoglobin, iron is responsible for transporting oxygen in the blood.
  • Zinc: Zinc specifically supports the metabolism and contributes to the healthy maintenance of skin, hair and nails.
  • Magnesium: Magnesium is essential for the heart to function as well as for communication between nerve and muscle cells.

The apple cider vinegar also scores with a diverse range of vitamins. Vitamins A, B1, B2 and B6 as well as the valuable vitamins C and E are contained in the vinegar.

What you need to know about the apple cider vinegar diet

For a long time now, apple cider vinegar has also been said to be effective in dieting. But before we explain in more detail how an apple cider vinegar diet should work, we would like to provide you with answers to the most frequently asked questions on the subject.

Why should an apple cider vinegar diet prove to be useful at all?

In fact, studies have already shown results that corroborate the dietary effects of apple cider vinegar. It has been observed that the intake of apple cider vinegar contributes to an increase in the oxidation of fatty acids and can therefore prevent fat deposits.

A metabolism-boosting effect of apple cider vinegar has not yet been scientifically confirmed. According to further studies, apple cider vinegar is able to actively reduce body fat mass and thus specifically lower body weight.

Undoubtedly certain and, above all, there is still no consensus in science. Other studies were also able to link weight loss with the intake of apple cider vinegar during their research.

The reason for the body fat loss was attributed to the loss of appetite following the nausea caused by the vinegar.

How can apple cider vinegar be made?

Especially when taking it regularly due to the diet concept, you want to be able to assume that the apple cider vinegar used is of high quality. If you want to be completely on the safe side, you should consider making the apple cider vinegar on your own. Only the following ingredients are required for production:

  • 1 kilogram of apples
  • Handful of sugar
  • Water

In the first step, the apples are first washed to remove dirt. After coring and peeling, the apples are cut into small cubes. Then pour cold water over the apple pieces in a bowl so that it exceeds the fruit by about 3 centimeters.

After adding and stirring the sugar, the bowl is covered for one week and kept in the refrigerator. In between, the contents should be stirred several times to avoid the build-up of mold.

After the first week, the brew can be filled into screw-top jars through a clean kitchen towel or sieve. These should then be stored in a warm place with a temperature of at least 25 degrees.

After about 5 to 7 weeks, the apple cider vinegar is ready and can be poured into the glass bottles provided.

What does apple cider vinegar really do in my body?

In addition to an alleged weight reduction, apple cider vinegar is also said to have other useful or even healing powers. We took a closer look at whether the apple cider vinegar can really live up to its reputation in all areas.

Oral hygiene

As a kind of mouthwash, apple cider vinegar is said to help clean the teeth and fight bad breath. In fact, studies have produced results that suggest that apple cider vinegar has a cleansing effect on the mouth and throat.

Regular mouth rinsing with apple cider vinegar is still not recommended. The cleaning of the teeth is therefore only due to the fact that the acidic apple cider vinegar attacks the tooth enamel and consequently breaks it down.


It is not uncommon for apple cider vinegar to be touted for combating skin problems, among other things. For example, acne and wrinkles can be treated successfully here. Apple cider vinegar is also said to support general wound healing.

However, these statements cannot be confirmed scientifically.

Some results of various studies even advise against treating the skin with apple cider vinegar. No advantage can be drawn from it, the skin could be more damaged.

Blood sugar

Apple cider vinegar is also often said to have a positive effect on blood sugar levels. A large number of studies have looked at this topic and have actually produced results in favor of this assumption.

Both the studies on rats and those that were subsequently carried out on humans showed positive effects of apple cider vinegar on blood sugar control. In the end, however, it was stated that this was merely a delay and not a total prevention of the absorption of sugar.


An at least as widespread statement ascribes apple cider vinegar to have an appetite-suppressing effect, which can thus support weight loss. Here, too, a study was able to provide confirmatory results. The reason for this is said to be the occurrence of nausea, which is associated with the intake of apple cider vinegar.

But apple cider vinegar is not only supposed to reduce the appetite itself. Another study was also able to capture subjective perceptions in their investigations, which described a faster onset of the feeling of satiety after the vinegar was consumed.

How does an apple cider vinegar diet get along with medication?

Anyone who has to take important medication regularly should discuss the intake of apple cider vinegar with their doctor beforehand. Because of the acidity of the vinegar, the effectiveness of medicines can be impaired.

As a diabetic, one should rather avoid an apple cider vinegar diet. Since the vinegar has an influence on the blood sugar level, it can otherwise interfere with the diabetes medication taken.

When should I rather avoid apple cider vinegar?

Like diabetics, women should also seek advice from a doctor during pregnancy and subsequent lactation before taking apple cider vinegar.

Not every apple cider vinegar is well tolerated by the pregnant woman and can therefore also have negative consequences for the unborn child. If you want to avoid the risk completely, you should perhaps even completely avoid apple cider vinegar during pregnancy.

Can an Apple Cider Vinegar Diet Be Bad for Health

In general, apple cider vinegar should not lead to any worse side effects in small amounts. As with all food and medication, the organism of every person naturally reacts completely individually.

For this reason, side effects should never be underestimated. In addition to mere nausea, taking apple cider vinegar in sensitive stomachs can also lead to heartburn or even gastric mucosal inflammation. Apple cider vinegar should therefore never be consumed pure and in large quantities.

Are there apple cider vinegar supplements in tablet or capsule form that I can take for a diet?

In fact, apple cider vinegar is not only found in its traditional form in a bottle in the kitchen. Many pharmacies and numerous online shops now also offer supplements such as apple cider vinegar capsules and tablets.

In most cases, the supplements are also suitable for a vegetarian diet.


Soy, gluten and lactose are mostly absent from the ingredients in apple cider vinegar capsules or tablets. Depending on the concentration of the apple cider vinegar, we recommend taking around 2 capsules or tablets per day.

Tips & tricks for healthy and effective weight loss with apple cider vinegar

So far, the question of how exactly an apple cider vinegar diet should work has remained open. We would like to introduce you to how losing weight with apple cider vinegar can work in detail.

Type of ingestion

The apple cider vinegar diet is not based on a very specific approach. However, the different variants differ only slightly. As a rule, the apple cider vinegar should always be taken before meals.

To do this, two tablespoons of the vinegar are dissolved in a glass of water and then drunk before each meal. Alternatively, it can also be taken once before breakfast. There are even plans to replace all meals with an apple cider vinegar fast. In this case, however, serious deficiency symptoms can result.

Improvement of taste

Anyone who has already worked with apple cider vinegar in their kitchen knows that it does not necessarily have the most pleasant taste. Even diluted in a glass of water, apple cider vinegar often makes people’s faces twist in disgust after drinking.

To make the apple cider vinegar diet a little easier, it is sometimes recommended to add one to two teaspoons of honey to the apple cider vinegar-water mixture. The sour taste of the vinegar can be at least somewhat neutralized by the sweetness of the honey in this way.

Balanced nutrition

In all cases, the basic basis of the diet should be a low-fat mixed diet. The main focus of the menu is therefore lean meat, healthy whole grain products and of course a variety of fresh fruit and vegetables.

A total fast with apple cider vinegar shouldn’t be considered. Otherwise, with full meal replacement, the body will not receive the important nutrients it needs to ensure healthy and, above all, sustainable weight loss.


On the way to the desired weight, a healthy diet in combination with apple cider vinegar is of course only half the battle. Adequate exercise should definitely not be neglected during the apple cider vinegar diet.

Those who exercise regularly stimulate their metabolism and burn a large number of calories. Constant exercise also clearly contributes to strengthening the immune system.

Summary: Apple Cider Vinegar Diet

Many people often find at some point in their life that they would like to lose weight. However, only a few know how to choose the best one for them from the huge spectrum of diet options on offer. The well-known formula diets, in which meals are primarily replaced by shakes, cannot always be enjoyed by everyone.

They would prefer if they could achieve their weight loss in a quick and, above all, simple way. For this reason, the concept of the apple cider vinegar diet often attracts great interest. After all, everyone usually has apple cider vinegar in their kitchen at home. The purchase of expensive supplements is thus spared.

If you look at the various studies on the subject of apple cider vinegar and its effects, it should be noted that an especially high fat burning triggered by apple cider vinegar has not yet been scientifically proven. Weight loss following ingestion of apple cider vinegar could only be associated with the appetite-suppressing and satiety-increasing effects of the vinegar.

It is true that the apple cider vinegar diet can make it easier to reduce calorie intake. Without a generally healthy and balanced diet and sufficient exercise, no targeted, weight-reducing results can be expected with the apple cider vinegar diet.

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