7 Day Apple Cider Vinegar Challenge: Worth Trying This Diet?

7 Day Apple Cider Vinegar Challenge: Really Effective For Weight Loss?

Last Updated on March, 2023

Apple cider vinegar challenge is one of the diet trends that many fitness enthusiasts are following nowadays. I learned about it just a few days back.

After doing some research online, I decided to take this challenge (and I did) and see if it really helps with weight loss or not.

In this article, you will learn everything about this challenge and figure out whether this ACV challenge works or not.

So, let’s get STARTED!

What is the Vinegar Challenge? 

Apple Cider Vinegar Challenge Meme

The ACV challenge is one of the most popular diet trend nowadays. Many people follow it to lose weight faster.

However many people find this super hard to follow and very challenging. 

In this challenge, you have to drink a glass of apple cider vinegar juice once/twice/thrice a day for a certain period (7/14 days).

You have to use Apple cider vinegar in this challenge. It is because ACV is made with apple juice, good bacteria, and juice.

It’s good for the digestion system. Also, it has many other benefits that you will learn later on. (1)

So, keep going!

Why is it challenging?

If you have ever tasted Apple vinegar, then you should already know why it’s challenging. It’s because it doesn’t taste so great. 

Does It Work? 

Apple Cider Vinegar Challenge result

So, here is the answer to the most asked question about this challenge.

Well, if you look over social media and YouTube, you will find many found it great for weight loss and detoxification. However, I found many cases where people gained weight as well.

For example, in this video, the woman has gained a few lbs more after following the diet. However, she didn’t follow a good diet and hasn’t exercised while following this diet challenge.

If you go through all the screenshots above, you will see many have lost weight while following this diet plan. 

Then again, in this video, the woman has lost 8 LBS in 2 weeks only

Also, the study says it actually works for weight loss! 

So, with deep research and my personal experience, I can say, if you follow a good diet, exercise more often, the possibilities are you will end up losing some extra pounds.

How Can You Lose Weight Faster With Apple cider vinegar Challenge? 

If you have done some homework on weight loss, you should have seen people use ACV on their diets. It is because ACV works as an appetite suppressant. (2)

So, if you drink ACV right before a meal, you won’t feel like eating more. Most people who take this between meals found less craving for snacks and desserts.

Also, it boosts your metabolism, and your body burns fat faster with increased metabolism.

The ACV challenge will help you to get rid of overeating and improve your digestion and metabolism system. This is why you will lose weight faster. 

Related: Guide To Metabolic Typing Diet

Health Benefits and Downsides of Apple Cider Vinegar Drink? 

Just like everything in the world, Apple cider vinegar has both advantages and disadvantages. In this section, you will discover the benefits and downsides of this drink. So, dive into it. 


Improves digestive system 
Makes insulin sensitivity better (due to the existence of acetic acid)
Balances blood sugar level 
Lowers blood pressure and cholesterol level 
Improves heart health 
Decreases the risk of cancer 
Boosts metabolism system 
Promotes fat loss 
Detoxify your body 
Give relief from heartburn 
Decreases food craving 
Makes your skin clearer 
Removes fungus from the tongue and helps you to achieve pinkish lips


Doesn’t taste good
May face diarrhea at the beginning 
Damages tooth enamel 
Throat burn

Things You Should Know Before Starting This Drinking ACV Challenge?

Apple cider vinegar

So, before getting started with this challenge, there are some considerations you should know.

Is This Drink ACV Challenge for You? 

Well, if you are completely fit and sound, then you are good to go.

However, if you are suffering from gastroparesis or allergic to apple cider vinegar, this challenge is not for you.

Also, if you are on medication, start this challenge with your physician’s recommendation.

How Can You Follow the Challenge? 

Well, it’s not rocket science. You just have to drink apple cider vinegar for the rest of the week.

But, to burn fat faster, you have to do it in the right way. Like you have to eat well, do workouts and be consistent. (3)

How Much Should You Drink? 

Ideally, you should consume three glasses of ACV drink a day.

In the beginning, you can start with as little as one glass, and slowly you can increase it. However, don’t consume over three glasses; it’ll be unhealthy. 

How to Prepare the ACV Drink?

Preparing an ACV drink is one of the easiest things you can do. Just add one tablespoon of apple cider vinegar (or 2, if you are comfortable) into lukewarm water (or regular water), and it’s ready to drink.

However, many people prefer ACV with green tea or lemon juice (you will learn more about it later on). 

When Should You Have the ACV Drink? 

In this challenge, timing plays a significant role. For the best weight loss result, you can have it:

  • 30 minutes before the meals.
  • When you feel like having something unhealthy.

Or else, you can also take it

  • In the morning (improves indigestive issues)
  • At night (improves sleep/stinky mouth smell in the morning)

This way, you will give up on overeating habits (if you have them) too. (4)

What Brand of Apple Cider Vinegar Will Work Better? 

Well, there is no brand recommendation. Before buying, just be sure it’s high-quality, organic, unfiltered, and comes with acidity (acetic acid) and MOTHER.

What Is The Mother?

Well, it’s strands of proteins that are full of enzymes and good bacteria. 

However, before purchasing, check and make sure the bottle of apple cider vinegar has enough shelf life and keeps it away from direct sunlight. 

Recommended to read: 14 Day Lemon Water Diet Review

Variations of ACVs You Can Have Throughout the Challenge 

The bitter truth is. The apple cider vinegar has a sour taste that doesn’t attract anyone. But during the challenge, you have to make it a part of your lifestyle.

That’s why you have to figure out different ways to prepare the apple cider vinegar drink. So, here are some variations of ACV drink you can have throughout the challenge.

ACV fact

Traditional Drink

As I said earlier, add one tablespoon of Apple cider vinegar to a glass of warm/cold water (237 ML), and you are all set.

If you are making a warm drink, add cinnamon sticks and cloves for better taste.

With Green Tea

Just as you like to have green tea, prepare it and before having it, add 1 TBSP of Apple cider vinegar. (5)

With Lemon Water

In a glass of water, add

  • 1 TBSP of ACV
  • 1 TBSP lemon juice
  • ½ TBSP ground cinnamon
  • Honey

And mix it.

With Honey

Add apple cider vinegar (1 TBSP) and honey (as you like) to a glass of water. Mix it, and it’s ready to eat. (6)

With Cranberry/ Orange/ Grape

  • 1 TBSP of apple cider vinegar
  • ¾ cup of water
  • 16 tablespoons of water (¾ of a glass)
  • Lime juice (if you like)
  • ½ cup of orange/cranberry/grape

Now make a mixture and have it.

So, these are some ways you can drink it. However, if you are looking for an ACV smoothie, you can try this. It tastes superb. Check out the video below:

My Experience With ACV Challenge

Apple & A Tape

While most people go for a 14-day apple cider vinegar dare, I decided to go for a seven-day apple cider vinegar dare. So, if it works for me, then I will take it as my next challenge.

I was already following a diet, and I know how it works weekly. So, I decided to add the ACV water (3 times) to my meal plan. I also follow the HIIT workout twice on weekends.

As I was already following healthy diet and workout sessions, I wanted to see if the challenge had any effectiveness or not.

So, here is the brief of my seven days challenge and the result I got.

1st Day

Girl Holding Apple Cider Vinegar

There was a parcel at my doorstep. It was a few bottles of high-quality apple cider vinegar I ordered earlier. It was super cost-effective.

I instantly opened my bottle and smelt it, and EWWW, how I will have it three times a day! First, however, I checked my weight, blood sugar and pressure, and the results were:

Weight176.36 lbs. 
Blood sugar5.8/ 7.2 (before and after fasting)
Blood pressure90-120

After that, I made a glass of apple cider vinegar drink and finished it in the first sip. After having it, you can see my reaction above.

After 30 minutes, I finished my breakfast, made another glass of ACV drink for lunch, packed my meals, and I was off for work.

My lunch break starts at one at work, so I took the ACV drink at 12:30, and I felt like puking around. After that, I barely finished the whole food at lunchtime and felt full (that I don’t think on regular days).

At night, after coming back home, I prepared my dinner meal and drank it, and in these 30 minutes, I jogged at a regular speed on my treadmill.

After that, I had dinner and went to sleep.

2nd Day

Apple Cider Vinegar, Lemon & Honey

This is the 2nd morning, and it’s cold outside. I woke up earlier (I don’t know why), so I decided to make a cup of drink de warm apple cider vinegar (just kidding). I added honey and a bit of lemon, and it was pretty better than the previous day.

After that, I did some cardio exercise, had my breakfast, packed my meals and ACV drink, and went off to work.

Everything was just like the other day until I found my stomach was quite upset. But, I didn’t give up.

I drank apple cider vinegar before lunch and dinner.

3rd Day

Apple cider vinegar smoothie

Once I woke up, I found my stomach was doing okay now, but I woke up LATE! So, I rushed in and mixed a glass of water and apple cider vinegar, drank it and somehow managed to make both my breakfast and lunch, packed it and ran off to work.

Today, I couldn’t finish my lunch because I wasn’t feeling like having more. That’s when I realized it’s an appetite suppressant. So that means it’s working!

At night I decided to make something yummy with apple cider vinegar. I ended up making a smoothie with it, and it was pretty delicious.

4th Day

Apple Cider Vinegar & Grape Juice

Today morning, I decided to give up on coffee and sugar. Instead, I made green tea a part of my diet. This is what many others were doing with their diets.

I made a cup of green tea with it, and the waste was OKAY for me. After preparing everything, I was off to my office. Today I packed less food (as I couldn’t eat everything for lunch) and a bottle of apple cider vinegar water for me.

In the evening, I was back from the office, and I visited the grocery store, bought some apples, lime juice, cranberry juice, and grape juice.

Today I was feeling better and energetic, so I walked all the way home (1.5 miles). Maybe, it was the sustained energy I gained because of the apple cider vinegar.

At night, I prepared and drank ACV grape juice before the food.

5th Day

Juice with ACV and cranberry juice

The weekend has started! So, no rush! I woke up and did all the grooming, and that’s when I noticed my skin wasn’t tired; instead, it was glowing (thanks to apple cider vinegar).

I made myself a green tea and prepared a juice with ACV and cranberry juice. Today I am going to a beach where I will chill with my friends, so I finished my 28 minutes HIIT workout early.

At night, I came home quite late, and I felt sleepy after partying so hard (because of alcohol). By the way, it’s okay to have alcohol (once in a while) when you are following this challenge. 

So, I somehow made a traditional drink, and I went to sleep.

6th Day

ACV with lemon juice

I was thinking about the past few days with a cup of apple cider mixed with green tea. I realized I was already enjoying the benefits. I look a bit slimmer and attractive. I don’t feel bloated after lunch.

After cardio, I decided to go swimming, and I bought lunch while coming back home.

Before lunch, I made myself a smoothie with apple cider vinegar. I really enjoy it!

At night, I took ACV with lemon juice.

7th Day


Today is the last day. I felt a lot better, and I found taking apple cider vinegar water has become quite normal for me (like a habit).

I finished all three drinks, and it didn’t bother me as it did at the beginning. 

Looking at the health benefits I was getting, it didn’t bother me anymore. Instead, at this point, I was enjoying it.

Recommended reading: 5 Day Apple Diet Plan

Result Day 

So, it was the result day! I was pretty SHOCKED! I didn’t expect this. I checked everything, and the results were: 

Blood sugar4.1 & 5.9 (before & after fasting)
Blood Pressure80/120 

I was so happy after seeing the result with apple cider vinegar. I lost around 3.5 pounds. As a result, I achieved,

  • Lose few lbs
  • Got glowing skin
  • Better digestion
  • Settled stomach

As it suits my health, I am going to continue this until I achieve my desired weight.

Do I Recommend It? 

Yes, I do. Everyone should try this at least once in their life.

However, if you want to lose weight faster, don’t forget to follow better diets and workout as much as you can. 

Best Combination With ACV Challenge 

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As I said earlier, apple cider vinegar isn’t enough. You have to combine it with healthy food and workout.

If you don’t know how to cook healthy meals for weight loss, we highly recommend getting a Metabolic cooking program. I planned all my meal ideas from here.

Their suggested recipes are easy to cook yet super delicious. The best thing is, Now, you can get it at a 65% discounted price. Hurry Now! 

Final Words

The Apple cider vinegar program really works if you combine it with a better diet and exercise. It’s good for your health too.

So, yes, this challenge worked for me, and I recommend others to follow it too. In the beginning, you might feel like giving up but keep going. With time, it will be okay.

Also, don’t forget to check the delicious meal plans from metabolic cooking. And if you have any more queries, feel free to comment below! 


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  1. https://www.healthline.com/health/apple-cider-vinegar-bloating
  2. https://www.webmd.com/diet/appetite-suppressants
  3. https://www.cnn.com/2017/08/28/health/weight-loss-consistency-study/index.html
  4. https://www.medicalnewstoday.com/articles/325258#:~:text=Many%20people%20eat%20for%20reasons,to%20avoid%20or%20address%20them.
  5. https://www.livestrong.com/article/462911-how-to-lose-weight-with-apple-cider-vinegar-green-tea/
  6. https://www.healthline.com/nutrition/apple-cider-vinegar-and-honey#:~:text=Apple%20cider%20vinegar%20and%20honey%20are%20often%20combined%20in%20folk,seasonal%20allergies%20and%20blood%20pressure.

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Linda Walter
I’m a fitness trainer and a health coach. My GOAL is to empower everyone to live a healthier life even after passing their prime. You can find more about me here.

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