How to Lose Weight by Using Apple Cider Vinegar

Nico Valla // Nutrition


October 6  

When it comes to trendy health foods, apple cider vinegar (ACV) is having its moment in the spotlight. It’s touted for various benefits, including weight loss. But does it live up to the hype? Let’s dive into the world of apple cider vinegar, its potential for aiding weight loss, and how to incorporate it into your nutrition strategy.

The Apple Cider Vinegar Weight Loss Connection

Apple cider vinegar has gained a reputation as a weight loss aid due to its potential impact on appetite, metabolism, and blood sugar regulation. While research is ongoing, there are some promising findings:

Appetite Suppression

ACV may help you feel fuller, which could lead to reduced calorie intake. A study published in the Journal of Clinical Nutrition found that those who consumed apple cider vinegar with a high-carb meal reported increased feelings of fullness.

Blood Sugar Control

Some research suggests that apple cider vinegar may improve insulin sensitivity, helping your body manage blood sugar levels more effectively. Stable blood sugar can reduce cravings for sugary, high-calorie foods.

How to Incorporate Apple Cider Vinegar for Weight Loss

While apple cider vinegar may offer benefits, it’s essential to understand that it’s not a magical solution. Consistency in your overall nutrition and lifestyle choices remains the key to sustainable weight loss. Here’s how to incorporate apple cider vinegar wisely:

1. Dilute It

Apple cider vinegar is highly acidic and can be harsh on your tooth enamel and stomach lining if consumed undiluted. Mix one to two tablespoons of apple cider vinegar with a large glass of water. You can also add a splash of lemon juice and a drizzle of honey for flavor.

2. Pre-Meal Ritual

Consider sipping your apple cider vinegar concoction before meals, especially those that are higher in carbohydrates. This practice may help control your appetite and promote a feeling of fullness.

3. Salad Dressing

Use apple cider vinegar as a base for homemade salad dressings. Combine it with olive oil, Dijon mustard, garlic, and herbs for a delightful, low-calorie dressing to enhance your salads.

4. Recipe Idea: Apple Cider Vinegar-Glazed Chicken

Try this simple apple cider vinegar-glazed chicken recipe:


  • 4 boneless, skinless chicken breasts
  • 2 tablespoons olive oil
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons honey
  • 2 cloves garlic, minced
  • Salt and pepper to taste


  1. Preheat your oven to 375°F (190°C).
  2. Season chicken breasts with salt and pepper.
  3. In a bowl, whisk together apple cider vinegar, honey, and minced garlic.
  4. Heat olive oil in an oven-safe skillet over medium-high heat.
  5. Add chicken breasts and sear for 2-3 minutes on each side.
  6. Pour apple cider vinegar mixture over the chicken.
  7. Transfer the skillet to the preheated oven and bake for 15-20 minutes or until the chicken reaches an internal temperature of 165°F (74°C).
  8. Serve with a side of steamed vegetables or a fresh salad.

5. Consistency Is Key

Remember, apple cider vinegar alone won’t lead to significant weight loss. It should be a part of a balanced nutrition plan that includes a variety of whole foods, lean proteins, healthy fats, and vegetables. Consistency in your dietary choices and portion control are paramount.


While apple cider vinegar may offer some benefits related to weight loss and appetite control, it’s essential to view it as a complementary tool, not a magic bullet. Incorporate apple cider vinegar into your daily routine as part of a broader approach to nutrition and wellness. Stay consistent, maintain a well-balanced diet, engage in regular physical activity, and prioritize healthy lifestyle habits.

If you’re ready to achieve sustainable weight loss and build healthy, lifelong habits, we’re here to help. Precision Nutrition’s coaching focuses on personalized, actionable steps that fit seamlessly into your life. With our guidance, you’ll discover how to:

  • Eat better—without restrictive diets.
  • Lose weight—without giving up your favorite foods.
  • Ditch food rules and guilt.
  • Feel energized and enjoy a vibrant life.

Ready to make a lasting change? Start your journey with us today.

About the Author

I believe you can achieve success in your health, fitness, relationships and career, in a way that is unique to you.

As a business owner, teacher and dad with three children I understand how hard keeping healthy can be. We’re in this together, and I want you to know I am here to help you.

Having been a personal trainer and nutrition coach since 2008, as well as navigating parenthood since 2015, this past few years I have had the opportunity to help hundreds of clients improve their self-confidence, self-image, stop feeling judged when they walk into a room.

I believe you can solve all these problems and start making these changes a reality this year, and I'm looking forward to helping you!

Nico Valla