Apple cider vinegar diet

What is the Apple Cider Vinegar Diet?

There are many misunderstandings about the apple cider vinegar diet, as this type of nutrition is often mistakenly understood as a zero diet, in which only apple cider vinegar is consumed. In contrast, the apple cider vinegar diet consists of a reduced-calorie diet and apple cider vinegar drinks. Apple cider vinegar helps to reduce weight by stimulating the formation of digestive juices. This promotes digestion and so-called "waste products" and toxins are excreted faster and better. Apple cider vinegar also has a positive effect on blood sugar levels and is said to prevent food cravings. With the apple cider vinegar diet, you eat a maximum of 1200 calories a day, drink an apple cider vinegar drink several times a day and do sports.

The Apple Cider Vinegar Diet

With the apple cider vinegar diet, three main meals and optionally two snacks are allowed daily. The meals should consist of healthy, balanced foods and should not exceed 1200 calories per day. The cornerstone of this is the apple cider vinegar drink, which is taken before the main meals and between meals. In order to lose weight effectively, you should avoid dairy products, foods with white flour, chips and sweets. Smoking should be reduced as much as possible and alcohol avoided. You should exercise regularly, for example riding a bike instead of a car to work and taking stairs instead of elevators. To lose weight effectively, you should definitely do sports (see also: Losing weight with exercise - These sports are particularly effective). If you take these tips to heart and drink a metabolism-boosting apple cider vinegar drink before every meal, the pounds should drop quickly.


In the apple cider vinegar diet, apple cider vinegar is not drunk neat. You dilute the apple cider vinegar with water and refine the drink according to your taste. The basic ingredients are 150 to 200 milliliters of water (with or without carbon dioxide) and one to two tablespoons of naturally cloudy organic apple cider vinegar. If the drink tastes too sour, you can add a teaspoon of honey. In order to spice up the vitamin balance and make the drink more varied, you can replace 50 milliliters of water with fruit juice every now and then. You should use natural, freshly squeezed juice from organic fruit, for example pear juice, apple juice or carrot juice.

Apple Cider Vinegar Diet Plan / Weekly Schedule

In order to lose weight with the apple cider vinegar diet, you should create a diet plan that includes a healthy diet and an exercise program. The apple cider vinegar diet does not consume more than 1200 calories with food each day. There are three main meals planned, each of which is preceded by a drink made of water with apple cider vinegar to stimulate the metabolism (see also: How can you stimulate your metabolism?) And reduce your appetite. If you need snacks between meals or if you exercise, these should consist of low-calorie snacks, such as raw vegetables with vegetable curd or low-fat quark with almonds. If snacks are eaten, an apple cider vinegar drink should also be drunk beforehand. Meals should mostly consist of fruits, vegetables and whole grains. The dishes should be prepared with a low fat content and should not exceed a total of 1200 calories per day. Exercise should be exercised during the apple cider vinegar diet. For a great result, a mixture of strength training and endurance sports three to four times a week is suitable (see also: Endurance sports). People who rarely do sport should start slowly, for example with Nordic walking or swimming, and slowly increase their training.

Side effect of the apple cider vinegar diet

The apple cider vinegar drinks in the diet can cause side effects, despite their positive effects on the metabolism and digestive tract. Especially people who suffer from a sensitive stomach should consult their family doctor before consuming apple cider vinegar on a regular basis. People who suffer from gastric ulcer, irritable bowel syndrome or chronic intestinal inflammation such as Crohn's disease or ulcerative colitis should avoid acetic acid. Another disadvantage of the apple cider vinegar diet is that the apple cider vinegar attacks tooth enamel. If the teeth react sensitively, it can help to rinse your mouth after drinking the apple cider vinegar water.

Criticism of the diet

One problem with the apple cider vinegar diet is that it is often mistakenly understood as a zero diet. A diet in which apple cider vinegar drinks completely replace main meals is not healthy and, due to the high acid content, even harmful to the body. On the other hand, you should be sure that 2-3 glasses of apple cider vinegar and water alone will not lead to the desired weight. In order to lose weight effectively, you have to eat a healthy, low-calorie diet and do a lot of exercise. The apple cider vinegar drinks before meals can aid the diet by stimulating digestion and reducing appetite. The diet is not suitable for people with sensitive stomachs or intestines. Some nutritionists also criticize another disadvantage of the apple cider vinegar diet, namely the property of acetic acid to attack tooth enamel. In order not to damage the tooth enamel during prolonged diets, it can help to rinse your mouth thoroughly with water after drinking the vinegar water.

Find out more about Apple Cider Vinegar

What are the risks / dangers of this diet?

For healthy people, the apple cider vinegar diet basically presents no dangers or risks. The main meals are individually designed so that you can eat your fill of healthy, low-calorie foods and do without intolerable foods. Apple cider vinegar is an acidic product due to the acetic acid it contains. Since the apple cider vinegar drinks are drunk on an empty stomach, the acetic acid can irritate the stomach lining. This happens especially in people with sensitive stomachs or with previous illnesses of the gastrointestinal tract.

Where can I find good recipes for the apple cider vinegar diet?

The recipe for the apple cider vinegar drink is very simple and consists only of water and a dash of organic apple cider vinegar.The drink can be sweetened with honey or refined with fruit juices as required. For the main meals, we recommend a light cuisine that is low in calories and fat. If you research the apple cider vinegar diet on the Internet, you will come across numerous recipes for delicious dishes and ideas for refining the apple cider vinegar drink. There are also numerous books with recipes for the apple cider vinegar diet. So you can choose between the Internet and books - depending on which medium you like better - to cook the recipes at home.

How much can I / should I lose weight with this form of diet?

The success of the apple cider vinegar diet depends very much on the individual starting situation, the diet during the diet and the exercise. If you eat a very low-calorie and healthy diet, do a lot of sport and boost your metabolism with apple cider vinegar water, you can lose two to three kilograms in a week. In the first few days, the body also floats up water, which is clearly noticeable on the scales.

Read more on the subject below: Lose weight by changing your diet

How can I avoid the yo-yo effect with this diet?

The risk of a yo-yo effect is generally lower with the apple cider vinegar diet than with radical mono-diets. On the one hand, this is due to the fact that you can make your meals individually and varied and do not have to go hungry, and on the other hand, because you can do this diet for a few weeks. In order to avoid a yo-yo effect, one should permanently change the diet to a healthy and balanced diet after the diet. Regular exercise helps effectively to maintain the desired weight.

Medical evaluation of the diet by

The success of the apple cider vinegar diet largely depends on the individual diet during the diet and the additional exercise. The vinegar gets the metabolism going and reduces the appetite, but does not let the pounds fall off by themselves. Apple cider vinegar is basically a healthy product that can support a diet very well. It contains vitamins, minerals, trace elements as well as fiber and protein. The acetic acid it contains is particularly effective for losing weight. The acid contributes to weight loss, as it stimulates the production of digestive juices and thereby promotes digestion and removes waste products and toxins from the body faster and better. In addition, the vinegar drink regulates the blood sugar level and thereby reduces the dreaded food cravings. Some people report that the vinegar drink in particular causes an energy boost in the morning and makes you want to exercise. The apple cider vinegar diet is not suitable for people with sensitive stomachs, as the acid can irritate the gastric mucosa. Especially people with previous illnesses in the gastrointestinal tract, such as a gastric ulcer or chronic inflammatory bowel diseases, should avoid acetic acid.

What alternative diets are there to the apple cider vinegar diet?

If you want to lose weight in a very short time, many people try radical mono diets. Examples of this are the carbohydrate-rich potato diet or rice diet. The fruit diet, vegetable diet and the tried and tested cabbage soup diet are similarly one-sided and effective. Diets with protein-rich shakes such as Yokebe or Almased are also becoming increasingly popular. These forms of nutrition let the pounds drop quickly, but carry a great risk for the dreaded yo-yo effect. If, similar to the apple cider vinegar diet, you want to lose weight over a longer period of time and do sports in addition to changing your diet, low-carb diets are very popular. These can be designed flexibly or you can stick to diet plans of the Glyx diet, Logi method or Atkins diet. Low-carb diets can be done for a long time and are suitable for everyday work because you don't have to go hungry as with many other diets. It applies to all diets that they should be seen as an introduction to a permanently healthy, balanced diet so that you can keep your desired weight permanently.

What is the Cost of an Apple Cider Vinegar Diet?

Basically, the cost of an apple cider vinegar diet is no more expensive than a healthy, balanced diet. Eat plenty of fresh fruits, vegetables, and whole grains on this diet. With fruits and vegetables you can buy seasonal products, but also cheap frozen berries. Fresh products are more expensive than ready meals and whole grain foods are more expensive than white flour products. However, these foods contain a lot of fiber and nutrients, they are broken down more slowly by the body and therefore fill you up for longer.