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Apple Cider Vinegar Diet Review - 11 Things You Need to Know

As old as Hippocrates himself, the apple cider vinegar diet has been well-known as a weight loss solution and used for centuries. Knowing this, you might be asking yourself: “Why is everyone obsessing over the apple cider vinegar diet right now?”  Science has yet to draw major conclusions regarding the reported health benefits and weight loss benefits of this ingredient. However, there are several key reasons people are still going crazy over it in the 21st century.

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What is the Apple Cider Vinegar Diet?

Here’s the deal: The apple cider vinegar diet consists of eating a healthy balanced diet while adding small doses of apple cider vinegar to drinks or meals. Contrary to how it sounds, it’s not a diet exclusively made up of apple cider vinegar, which would most likely get gross real quick. Rather, it’s a diet that incorporates apple cider vinegar benefits as a supplement for various health reasons.

This diet requires:

  • Eating healthy meals
  • Taking up to a few tablespoons of apple cider vinegar per day
  • Using apple cider vinegar that contains the “vinegar mother”

Although it has been known and used for years, this holistic food has received a resurgence in popularity over the last five years or so. With the recent apple cider vinegar diet Dr. Oz segment, more people than ever have become increasingly intrigued with the benefits of apple cider vinegar and possible side effects.

In the apple cider vinegar diet Dr. Oz segment, Dr. Oz explained the different ways people can eat apple cider vinegar and how they can also use it topically (yes, you read that right). Additionally, he introduced the idea that people can ease various ailments with the apple cider vinegar diet; they can also use it for weight loss benefits. His influence only amplified the public’s interest in apple cider vinegar nutrition, and, as you can imagine, it took off like a rocket.

Apple cider vinegar in weight loss and natural health has become so popular that its benefits and uses have been featured in countless magazines, television shows, and websites. It is also the main ingredient used in many health and weight loss solution products currently on the market.

This spark of interest has prompted scientists to explore the benefits of apple cider vinegar nutrition and benefits and determine whether any of the bold claims are really true. These include claims that apple cider vinegar can help people lose weight, cure acne, and suppress appetite. People also report that this ingredient helps digestive issues, dandruff, bad odors, and sore throats.

I know what you’re thinking – “Is there anything apple cider vinegar can’t do?”

While science has come up with some results on this popular ingredient, it has fallen short on many of the claims health enthusiasts and long-time users make. Besides providing information on the apple cider vinegar diet, this guide will also provide what science has proven and outline what it has not.

Does the Apple Cider Vinegar diet work?

  • MedGenMed – We found mention of an increased feeling of fullness and other medicinal uses of apple cider vinegar.
  •  Bioscience, Biotechnology, and Biochemistry — “Daily intake of vinegar might be useful in the prevention of metabolic syndrome by reducing obesity.”
  • Scientific Reports“A high dose of Nipa vinegar may potentially alleviate obesity by altering the lipid metabolism, inflammation and gut microbe composition in high-fat-diet-induced obese mice.”

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Let’s Get Even Deeper Into the Apple Cider Vinegar Diet

Got your shovels? Good – let’s get to work…

The apple cider vinegar diet includes taking an apple cider vinegar supplement along with eating healthy meals such as:

  • Fruits
  • Vegetables
  • Lean meats
  • Whole grains

It can also be added to meals to promote its health benefits and to keep users feeling satisfied. Adding it to meals or taking it before and after meals is also supposed to help suppress your appetite and keep you from reaching for junk food and unhealthy snacks.

Let's Get Even Deeper Into the Apple Cider Vinegar Diet

Apple cider vinegar is made from real apples and is often used in cooking and cleaning. It can be bought from almost any supermarket or grocery store, which is a great thing because you can use that same apple cider vinegar for dieting purposes.

Contrary to what many people think, it is not a specialty item and does not necessarily need to be specially ordered – it’s right there – pick it up, buy it, diet. I’m trademarking that phrase, by the way.

Real apples are crushed and drained of their liquid to make this product. The liquid is then mixed with special bacteria and yeast to initiate the alcoholic fermentation process where the sugar becomes alcohol. Finally, with acetic acid-forming bacteria, the alcohol becomes vinegar and is ready to eat, drink, and use.

This vinegar gets its characteristics from acetic acid, which gives it its strong smell and sour taste. This makes apple cider vinegar so beneficial for some users, but it’s also the reason users need to be cautious when ingesting this product. Apple cider vinegar is also helpful for its other qualities, including its fibers and antioxidants.

Whether you get it from a product, take it by itself as a supplement, or add it to your food, you may discover that apple cider vinegar provides at least one benefit that makes you healthier.

Apple Cider Vinegar Diet Customer Testimonials

Apple Cider Vinegar Diet Benefits

Among the highest reported benefits of using apple cider vinegar is the claim that it helps with rapid weight loss. For various reasons, people claim that this product helps them melt fat and boost their metabolisms. Not surprisingly, this adds to the demand for apple cider vinegar for diet, and its popularity continues to expand with every new success story.

People also claim that it is beneficial to apply apple cider vinegar to the skin and scalp. However, this is not yet a scientifically-proven benefit. While it may produce the desired effect for some, it can be harmful to others.

Many also believe that apple cider vinegar can cure a sore throat, as reported online and in magazines. Some people mix it with other ingredients to make a special drink, as seen on Dr. Oz, and others might drink it straight from the bottle.

These benefits need to be investigated further by science, and caution should be taken anytime you plan to drink any vinegar. According to the Journal of the American Dietetic Association, reports that apple cider vinegar can cause injury to the esophagus have surfaced at least once, so it’s always good to err on the side of caution.

Scientific Reports found that apple cider vinegar can also have antimicrobial activity.

Apple Cider Vinegar and Weight Loss

Of all its reported miraculous abilities, it is by far most popularly used as a weight-loss aid. You may have even seen an apple cider vinegar diet plan advertised, and you can find many apple cider vinegars for weight loss programs and products in stores and online. An apple cider vinegar diet plan may include drinking apple cider vinegar in the morning or before meals or mixing a daily apple cider vinegar diet drink.

According to mBio, people like to take it in the morning because they believe that it can improve digestion, rev up the metabolism, and kill bad breath and serious infections. You may note that people who drink apple cider vinegar in the mornings report similar health benefits to drinking warm lemon water – which is pretty intriguing.

Apple Cider Vinegar and Weight Loss

Since the taste is so sour, most people can’t stomach drinking apple cider vinegar independently. The vast majority of users dilute apple cider vinegar in water, cold, hot, or warm before drinking.

Scientifically, according to American Family Physician, the quality, safety, and effectiveness of apple cider vinegar in weight loss remain uncertain. However, its popularity has inspired many people to go on their apple cider vinegar weight journeys. Even though science experiments have concluded few results in favor of apple cider vinegar’s ability to help people lose weight, many people continue to share their apple cider vinegar diet results online happily.

Enthusiasts claim that they have managed to lose and keep off dozens of pounds on their apple cider vinegar diet, despite the contradictory scientific conclusions. Positive apple cider vinegar diet results continue to appear in the media and online, encouraging new people to diet for weight loss every day.

However, it is smart to note that nutritionists say that this diet is not an all-encompassing weight loss solution.

According to the Journal of Chiropractic Medicine, one study done by the New York Chiropractic College showed some promising results. The trial was conducted on 49 people and resulted in “clinically meaningful reductions in weight.”  However, it should be noted that the participants were fed holistic, mostly vegan meals that were supplemented with a wide range of items, which included apple cider vinegar, among many others.

Tip: It’s always best to do extensive research before beginning a new regimen with something as harsh and acidic as this ingredient, however.

Apple Cider Vinegar Probiotics

People love apple cider vinegar because it is technically a probiotic that works similarly to supplements like Inner Eco Probiotic or Align Probiotic. Bacteria and yeasts are used to ferment and create the final product, and it is believed that ingesting it every day can be as good for your gut as it is for your waistline. Probiotics have been applauded for their host of benefits that contribute to overall health, clear skin, and weight loss.

Probiotics have been recognized for their ability to reduce and eliminate lactose intolerance, which may be an added benefit of drinking apple cider vinegar. However, the benefits largely depend on the strains included in the food or drink product when it comes to probiotics.

The probiotics that cure certain ailments may not be present in consumable apple cider vinegar that you can buy in the grocery store. Apple cider vinegar shoppers should look for the organic brands that contain the “mother”.

Apple Cider Vinegar Probiotics


This will be on the label, plus the vinegar will have a cloudy looking sediment at the bottom. The vinegar mother contains the probiotic bacteria and enzymes that ACV enthusiasts claim to make it so healthy.

The simple truth is, since apple cider vinegar is made with apples, it also contains prebiotics, the fibers that feed probiotics in the body. Prebiotics help sustain probiotics and keep the balance between bad bacteria and good bacteria in the gut, according to the British Journal of Nutrition.

The fibers and prebiotics in fruits have been scientifically acknowledged for their role in regulating weight gain and satiety. This may also explain why so many people use apple cider vinegar to lose weight by suppressing their appetites.


How to Eat Apple Cider Vinegar

Before apple cider vinegar was remade popular in recent years, people used it as a key ingredient in many savory dishes. Additionally, it is often used as a dressing for salads or the main ingredient in homemade or store-bought salad dressings.

As previously mentioned in this article, you can drink apple cider vinegar straight up, or you can dilute it as a supplement, but it’s most commonly mixed. Many people take it to the next level, creating an apple cider vinegar diet drink every day, including other weight loss stimulating ingredients such as green tea, ginger, or lemon.

There is a host of apple cider vinegar mocktails available online, along with other ways that users can more easily get their daily dose in, so if you aren’t a huge fan of the flavor – don’t panic!

This vinegar can also be taken by the teaspoon, like medicine, and is widely consumed this way by those who can stomach it. The flavor and acidity are both very strong, however, and most people find that taking it straight can be too much. It is also better for teeth if it is diluted, but if you’re taking it by the spoonful, make sure to swish with water afterward.

Apple cider vinegar is like any other healthy ingredient. It can be creatively added to any drink, shake, or recipe that you can think of, transforming any meal or drink into a potential diet supplement. Start small with one teaspoon per day, and if you happen to notice favorable health benefits or accelerated results in weight loss, work your way up to a few tablespoons.

Oh, and one more thing – Whatever you do, try to avoid taking “shots” of apple cider vinegar, and don’t drink it by the cupful. This can be damaging to your stomach and throat, in addition to your tooth enamel, and quite frankly it can be super gross.


Apple Cider Vinegar Products

Apple cider vinegar can be found everywhere from traditional organic and bottled products to hair care serums to pills. Users report that the best apple cider vinegar are both organic and unpasteurized. These versions of apple cider vinegar contain the Mother, a term used for the cobweb-looking matter that retains much of the vinegar’s minerals and nutrients such as iron, magnesium, and potassium.

You might be thinking, “Hey, I want some unpasteurized apple cider vinegar, where can I buy it?”

Apple Cider Vinegar Products

You may not be able to snag unpasteurized apple cider vinegar at just any store, but don’t freak out, most health food stores should carry it.

Also, apple cider vinegar diet pills have become a major trend in recent years. These apple cider vinegar diet pills, or tablets, act as a substitute for eating or drinking the vinegar itself. Still, they have many of the same benefits and disadvantages as drinking or eating vinegar – just without having actually to drink it.


Apple Cider Vinegar Diet Recipes

Apple cider vinegar diet recipes include whole meals, salad dressings, mocktails, detox drinks, and snacks. These recipes can be found online, and they can also be found in recipe books entirely dedicated to apple cider vinegar diet plans.

Some popular apple cider vinegar incorporated meals include gourmet salads, vinegar-marinated meats, meat and vegetable dishes in vinegar sauces, and even breakfast eggs with toast. Some sources even claim that eating apple cider vinegar with food helps the body absorb the nutrients from the food, adding benefit to making it part of your meal.

Dear Mouth,

Prepare to water.

Love, Me.

Apple cider vinegar mocktails can include everything from fruity drinks to bubbly drinks – so there’s something for everyone. People on the apple cider vinegar diet can also make hot apple cider vinegar teas that are particularly appealing on cold days and can actually be quite delicious. Try it out!

Apple Cider Vinegar Salad Dressing

Mix/blend thoroughly:

  • 1/8 cup apple cider vinegar
  • 1/4 cup extra virgin olive oil
  • 1/4 cup virgin coconut oil
  • 3 tbs organic raw honey
  • 2 dashes each of: pepper, sea salt, garlic powder

Makes 4 servings

Cranberry Cocktail

  • 1-2 Tbs. Apple cider vinegar
  • 2 Tbs. Cranberry Juice
  •  1 1/2 C. Water
  • 2 tsp. Maple syrup

Stir together and drink.

Pink Juice

Try this one before your meal

  • 1 1/2 C. Fresh grapefruit juice (Preferably pink grapefruit)
  • 1-2 Tbs. Apple cider vinegar 2 tsp.
  • Raw honey

Stir together and drink.

Side Effects

Apple Cider Vinegar Diet Side Effects

OK, let’s get down to business.

As already detailed in various parts of this article, drinking apple cider vinegar can be quite hazardous. While it does offer a few vitamins and health benefits, it may come with even more risks for some users. The apple cider vinegar diet side effects may include:

  • Damage to the throat
  • Damage to the stomach lining
  • Erosion of tooth enamel
  • Chemical burns
  • Interactions with drugs and medications

For these reasons, it’s important not to jump into any health trend head-first, especially this one. If you’re on any medication, it’s advisable to check with your doctor before starting an apple cider vinegar diet or regimen. It’s also important to note that there are safer ways to get every one of its reported benefits.

Keep in mind that weight loss claims have not been corroborated by science and could be a product of healthy eating and exercise, which goes along with any weight loss plan.

What Users Are Saying

“I cannot be without my apple cider vinegar! It helps with my digestion and helps keep my weight steady.”

“My husband and I are on our 2nd bottle. Although, we have not noticed any real difference as far as weight loss, it definitely seems to curb our appetite. The fact that the pills don’t smell or taste like apple cider vinegar is also a bonus.”

“This did nothing for me as far as suppressing my appetite or cravings. I’m at a place where I needed to start eating healthier, exercise and just overall improving my lifestyle. I thought these would help instead of me gagging down some apple cider vinegar (which I end up throwing up the liquid version). I tried it for 30 days and felt 0% better and it actually seemed like it made me actually want to eat more. I was very disappointed and bummed.”

Apple Cider Vinegar Diet Ingredients
Bottom Line

The Bottom Line – Does the Apple Cider Vinegar Diet Work?

Well here we are, the moment of truth. I guess we should plunge right into it…

We all tend to hop on the hype train, especially when we hear about a great product that can aid weight loss. But more often than not, it’s exactly just that…hype. This is true for apple cider vinegar. Don’t get me wrong, it’s not an unhealthy ingredient to add to your food, but it may not be life-changing either. You can go overboard with it, as many people have, and do more damage than good to your body.

This trend leaves us with three main concerns:

  • Whether drinking this vinegar is safe or advisable for all people
  • What the long-term effects of repeated use could be
  • The fact that scientific studies don’t support the major claims that apple cider vinegar enthusiasts are making

Apple cider vinegar isn’t the only natural ingredient that holds the potential for weight-loss benefits. It also isn’t the only method out there to follow.

Among the best products we’ve seen this year is one called Noom. We chose it because the weight-loss app is supported by thousands of people who’ve lost weight and kept it off. It’s also nice that it was created by doctors and is maintained, in part, by nutritionists.

Plus, they’re so confident that you’ll love the program that they’re offering a free trial offer to Dietspotlight readers, which is a positive sign.

Learn More About Noom »
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Apple Cider Vinegar Diet

What are the side effects of Apple Cider Vinegar Diet?

Apple Cider Vinegar Diet side effects, mentioned in customer comments, include headache, stomach pains, nausea and irregular bowel movements.

What are the ingredients in Apple Cider Vinegar Diet?

Apple Cider Vinegar Diet ingredients include chromium, apple cider vinegar, apple pectin and gymnema sylvestre.

Do the apple cider vinegar pills work?

Apple cider vinegar in a pill form has not been tested and proven to provide the same results when the ACV is ingested normally.

How do I add apple cider vinegar to my diet?

The easiest way to enjoy the benefits of apple cider vinegar is to add a teaspoon to an 8oz glass of water each morning.

How should I take Apple Cider Vinegar Diet?

You should take one Apple Cider Vinegar Diet capsule, three times per day. The company recommends taking the supplement prior to eating.

Why do dieters use apple cider vinegar for diet?

These a long history of using the Apple Cider Vinegar Diet for weight loss, but why people continue to follow it is a mystery.

Do the Apple Cider Vinegar Diet capsules contain stimulants?

No, the Apple Cider Vinegar Diet capsules don’t contain stimulants.

Will I need to exercise with the Apple Cider Vinegar Diet?

There are no set rules when using the Apple Cider Vinegar Diet for weight loss, but exercise is always a fantastic option when trying to lose weight.


28 Apple Cider Vinegar Diet Reviews

  • Loved the product.
    Kathleen Liebler (Verified Purchase)

    I am a skinny diabetic 2 and recently heard about ACV helping with glucose. I have never been overweight so I hoped it would be good for my diabetes and hopefully not lose any weight. It has really brought my numbers down. My A1C has gone from 7.2 to 6.8 and I have been using it for about 3 weeks. My Dr. says “keep up the good work.”

  • Advised how to use the product
    micky (Verified Purchase)

    above recipe works for type II diabetes also…

  • How to use.
    micky (Verified Purchase)

    2 tbls. apple cider vinegar
    8 oz. apple cider
    2 tbls. honey
    mix and heat in microwave…
    works for weight loss…

    • Scottye

      Microwaves are very uhealthy to use for any purpose.

    • Your Name

      What Mickey meant to say was 8ounces of water.

      • Your Name

        What micky meant is apple juice

  • What to mix with.
    Elektra (Verified Purchase)

    re: what to mix w/Apple Cider Vinegar .. I about 1capful & 1capful of Magnesium Citrate .. the clear one & add both to Larger Tumbler of AZ Blueberry Tea (the Tea is chilled in refrigerator) and this is my drink w/my dinners! Tiz Very Tasty & Healthy = CHEERS to YOU via ME !!!

  • How the process work.
    Sherri (Verified Purchase)

    I haven’t tried yet for weight loss, but plan to. 1 ounce apple cider vinegar mixed with 2 onc. water, 1 teaspoon sugar and 1/2 teaspoon baking soda is my husband’s go to remedy for acid reflux. From “The Top 50 Life Saving Secret’s of World’s Greatest Doctors” 1/4 cup water + 1/8 vinegar sweetened with saccharine taken before high carbohydrate meals improved insulin sensibility 40%. The theory is the vinegar inhibits the breakdown of carbohydrates thereby decreasing the blood glucose spikes that occur in people with diabetes.”

  • Advised about food routine.
    maria (Verified Purchase)

    peple need to stop eating out period. including mcdonalds, bars, and local joints.fruit, veggies and whole grains(in limit) is the key.

    • Fairouz

      I’m onw of those people that eat VERY healthy and mostly wholesome foods. Even the unhealthy studf I occasionally eat are healthu and homemade. Aome people really have a hard time losing weight. It’s very frustrating and depressing at timea

    • jacob

      people should eat out very now and again not very one is not just going to stop so you cant say that. i´m only 15 but its your life no on can tell you how to live it .

  • best drink
    Jenan (Verified Purchase)

    I’ve been using the organic apple cider vinegar for two weeks now and I feel great. I mix 3 teaspoons of vinegar in an 8 ounce glass of cold water…I add 1 teaspoon of honey and a pinch of baking soda to it( since vinegar is very acidic the baking soda cuts down the acidity).I heard that this drink is good for cleaning your Arteries as well 🙂 good luck to all !!

  • the diet that is most effective for me
    Kathy (Verified Purchase)

    Howdy folks! Been on the up and down diet roller coaster most of my life. As concerning ACV, none of my research has lead to ACV as an effective appetite suppressant. However, the diet that is most effective for me and the one I always fall back on is the Mayo Clinic with certain variations that are geared towards my body personally. ACV is important because it is a natural diuretic and so is lemon juice. So be aware those lbs you are shedding might just be water. I’m just saying…

  • looking for suggestion

    I have drank apple cider vinegar but can not find something to mix it with. I would like any suggestions from you on what to mix it with. thank you

    • Michelle

      I think it tastes really good mixed with V8.

      • aundrea

        That sounds good…..the others makes me cringe……haha

    • Anonymous

      I heard that it’s very good with honey. Then tastes like apple cider.

    • Cecilia

      I mix mine with 8oz of crystal light

    • Your Name

      Mix with honey , juice

  • up are 3 to 4 lbs a week not 3/4 lbs a week
    valerie (Verified Purchase)

    The two replies up are 3 to 4 lbs a week not 3/4 lbs a week. I did not want to discourage anyone. Sorry for the typo.

  • You can expect to lose 3/4 lbs a week with this diet
    valerie (Verified Purchase)

    You can expect to lose 3/4 lbs a week with this diet as long as you don;t eat fast food or greasy fried food. you can treat yourself nearly every night to a brownie, a few cookies, a small piece of cake..do a short brisk walk if possible. Vinegar is very good for you. I am more active so I lost 5 1/2 lbs a week Good luck keep us posted!

    • joann

      Valerie, i would like to keep seeing how u are doing on the ACV drinks…i bought a huge bottle of it for my family a few weeks ago but didnt know what dosage it was good to take. An old woman (herbalist ect. said that taking ACV was the best way to lose weight naturally) swears by it. Im gonna get on it right away after finally remembering to look it up and have now done some research on it.

    • cheirmere

      take 1-2 teaspoons in 8 0z’s of water three times a day. best when takin upon rising, before lunch, and before dinner

  • I much weight can lose?

    I much weight can lose?

    • Adrian (Editor)

      Hi Belinda. All users have different results. There is no specific amount of weight that everyone will lose.

    • maria christina G.Maliwat

      Its apple cider vinegar heinz product. It still the same benefit from. Bragg

      • G. J.

        I drink cheap 100% apple cider vinegar mixed with water everyday, throughout the day and night and I have lost alot of belly fat. So one thing’s for sure, it works on the belly fat.

        • Karen

          Make sure to get the Raw, Unfiltered apple cider vineagar. And, shake well before use. I buy Braggs. The bacteria will act as natural probiotics.