14 Day Apple Cider Vinegar Challenge – What To Expect

Friday 7th June 2024

I have been reading a lot about Apple Cider Vinegar weight loss programs (ACV for short). You probably have vinegar in your pantry, but this is a specific type of vinegar made with apples.

As I want to lose some weight to fit into those skinny jeans I couldn’t resist buying, I decided to do a 14-day Apple Cider Vinegar challenge. I want to see if, and how it works and how I feel during and after the 2 weeks.

Here is my experience.

What Is It?

Vinegar comes from the French words vin and aigre, meaning ‘wine’ and ‘sour’. As you probably know – this is exactly how vinegar tastes.

Vinegar is made by fermenting a carbohydrate which breaks it down into

a solution of acetic acid, trace chemicals, and water. The carbohydrate can be anything from grapes to oats, barley, corn, or rice. As you can guess, Apple Cider Vinegar is made from apples.

The process is fairly simple. The apples are crushed and the juice is extracted, leaving behind the pith and skin. Bacteria and yeast are added. The juice is left to ferment in a barrel or container. The sugars in the liquid turn into alcohol which then ferments into vinegar. This process takes about 3 to 4 weeks to complete. After this, the vinegar is ready for bottling.

How does Apple Cider Vinegar help me to lose weight?

When you drink ACV before a meal, you suppress your appetite. You will eat smaller portions  and certainly won’t go for seconds. Drinking it between meals also reduces the cravings for snacks and sweet treats.

ACV prevents blood sugar spikes, giving you sustained energy. You won’t want to eat snacks to perk you up. It boosts your metabolism, helping the body to burn fat faster. The acids in the ACV help to flush toxins from the body.

H2 What To do on the Challenge

This challenge is very easy. All you have to do is drink Apple Cider Vinegar. But like everything in life, there are always a few rules to follow.

How to make Apple Cider Vinegar drink

The easiest way to drink ACV is to mix it with water. The ratio is 1 tablespoon of Apple Cider Vinegar to one cup of water. As you progress and acquire a taste for it, you can increase the Apple Cider content to 2 tablespoons to a cup of water.

When to drink Apple Cider Vinegar?

There are 2 best times to drink Apple Cider Vinegar

– Drink a glass 30 minutes before a meals

This is a great time to enhance your digestive juices. Drinking at this stage also fills you up and works as an appetite suppressant.

– Drink a glass when you start to crave a snack

When you feel peckish and want a snack, don’t head for the sweets or biscuits. Make yourself a glass of ACV water and sip it instead. Keep a bottle handy at the office, or on the run, and drink it between meals to stop those cravings for unhealthy snacks.

How much to drink?

The idea is to start with one glass a day and work your way up to a maximum of 3 glasses per day. More than 3 glasses will be too much and won’t give you any additional benefits.

Variations of Apple Cider Vinegar Drinks

Without telling you any untruths – Apple Cider Vinegar has a sour taste. It is certainly not the most appealing drink I have had. So, I got creative and found ways to drink it that makes it more exciting.

14 day apple cider vinegar challenge_water and vinegar

Straight up with water

The first standard option is to mix the ACV with water.

  • 1 tablespoon of Apple Cider Vinegar
  • 8oz of water

Mix with lemon water

Lemon water has huge health benefits and adding Apple Cider Vinegar will increase them. Make your drink as follows

  • 1 tablespoon Apple Cider Vinegar
  • 1 glass of water
  • 1/2 teaspoon ground cinnamon
  • 1 tablespoon lemon juice

Mix with green tea

Green Tea is full of vitamins and essential nutrients. Mix up a glass and allow it to cool.

  • 1 tablespoon Apple Cider Vinegar
  • 1 cup green tea
  • Add organic raw honey if needed to sweeten
  • Add a sprig of mint to perk you up

Mix with a natural sweetener

If you find the taste too sour to enjoy, you can mix it with a natural sweetener. Choose organic honey or maple syrup. You can also use 4 drops of Stevia.

  • 1 to 2 tablespoons Apple Cider Vinegar
  • 8oz water
  • 1 to 2 tablespoons of sweetener (or 4 drops of Stevia)

Mix with Cranberry Juice

This drink almost completely takes away the taste of the ACV!

  • 1 tablespoon Apple Cider Vinegar
  • 3/4 cup of water
  • 1/2 cup of cranberry juice
  • Splash of lime juice

A must-have ACV smoothie

Are you missing your smoothies? Here is an Apple Cider Vinegar smoothie that you will love.

  • 1 tablespoon Apple Cider Vinegar
  • 1/4 cup water
  • 1 cup apple peeled, sliced
  • 2 tablespoons ripe avocado
  • 1/4 cup ice
  • Blend as you would for any other smoothie

Warming Apple Cider Vinegar drink for cold weather

  • 2 tablespoons Apple Cider Vinegar
  • 1 1/2 cups warm water
  • 2 cinnamon sticks
  • 4 cloves
  • 2 tablespoons organic honey

My Journey

So here we go! This is a day by day account of my experience.

Day 1

Day 1! I am feeling my regular unhealthy self. My weight is 170 lbs and I am really not fit. I set off to the local shop to buy a few bottles of Apple Cider Vinegar. It is not expensive, which is a perk. So many diets cost a fortune. After getting home, I mix up a glass as per the instructions, 1 tablespoon ACV and 8oz of water.

I haven’t had breakfast yet, so I drink the mixture as indicated 30 minutes before the meal. Wow – it does not taste great at all. This may be a problem for 14 days to come. After breakfast, I am off to work. Later that evening when I get home, I go for a run around the block – I have decided to incorporate some exercise into my regime to speed up the diet.

Day 2

I didn’t have time yesterday to work out a more tasty way to drink the ACV. So I gulp down another glass, it is nasty. I continue with my day. Feeling much the same as before, but I know that these things take time. Another run around the neighborhood and greeting the neighbors who are eager to know what I am up to.

Day 3

This morning I decide to mix up the drink and try the Green Tea option. I know that Green Tea also has loads of health benefits. I add in some organic honey and a splash of lemon. It certainly tastes a lot better. I weigh myself – no change yet – it is early days. I must admit that I am feeling less bloated after eating. It seems that my digestive system is working better.

Day 4

Today, I increase the Apple Cider Vinegar to 2 tablespoons and stay with the Green Tea option. It doesn’t go down quite as well as yesterday but I am getting used to the taste. I step on the scale and I am sure that I see at least 1/2 lb less. I will not get over-excited yet – we shall see.

Day 5

Today, I am spending some time to making the smoothie. I love smoothies and really missed my fave mix. So I do the avo and ACV and throw in all the ingredients. It tastes good! This is a perk. I must admit, I am feeling far more energetic and positive. I am on Day 5, so well into this. It is always a help to know that I have started and am making progress. My skin looks much clearer too. This is probably because I am detoxing and  digesting food better.

Day 6

Almost 1 week in! I am now going to up my intake to 3 glasses of ACV drinks. One before each meal. I do the horrid water and ACV in the morning because I am usually in a rush. At the office, I mix up a Green Tea option before lunch. Before supper, I mix a glass with water again. I am struggling to find time to get creative with this drink. Today, I feel really good, full of energy, and ready-to-go.

Day 7

Time to take a good look at what is happening. Well, I see a change in my body! My stomach is definitely flatter and my thighs look slimmer. My skin is really glowing today. I feel all-round healthy and far happier.

Day 8

So, today I am getting onto the scale – I have deliberately decided not to jump onto the scale every day. This is a big step. I have lost 1.5 lbs. I am over the moon. I also notice that I am snacking far less – maybe it is the ACV, or maybe I am just getting into the zone of being healthy.

Day 9

Not a good day. I have lost my drive for some reason and ended up eating snacks, cake, and chips all day. I will write off today and try again tomorrow. I drink another horrid glass of ACV just so I am keeping it up.

Day 10

After the let-down yesterday, determination to keep going sets in. I jump onto the scale and am happy to see that I have not gained weight. I am the same as yesterday, that is motivating news. I decide to investigate teaming up my ACV diet with a proper food program. After some research, I find the Metabolic Cooking Program very interesting (00). It will help me to plan healthy meals and will work with the ACV drink. The meals are quick to make and offer fast fat burning recipes.

Day 11

Back into motivation mode. Today I am organizing to make smoothies and the feel-good Warming Apple Cider Vinegar drink. It smells and tastes like a Christmas treat. I am now on the final stretch and don’t want to lose the momentum I have gained. I am eating far less sugar and generally feeling fitter, happier, and positive. I also add some cardio exercises that I can do in my living room.

Day 12

I can’t resist a peek at the scale – Wow, it is down 3 lbs from the start. I am thrilled. I take out those skinny jeans I hid away and they fit – well almost. Another 1 lb and I will be there.

Day 13

I am now drinking 3 glasses of ACV per day, with 2 tablespoons per glass. I am mixing up the various options to keep it interesting. The taste no longer worries me. It is not too bad and I see it as a real health booster. I am also keeping up my running and the cardio exercises.

Day 14

The last day, or maybe not? I may keep this going for a while. I am so much slimmer, fitter, and healthier. I have lost another 1 lb, so 4 lbs in total from the start. For me, this is great news. I am very pleased with the results of this challenge.


  • Very easy to do
  • No massive change in diet
  • No weighing of food portions
  • Very cost-effective, ACV is not expensive
  • Does not disrupt your life
  • Very low-key, no-one even needs to know that you are doing it


  • The drinks do not taste great
  • Like any diet, it works better when combined with a proper exercise plan
  • Like any diet, it works better when combined with a proper eating plan

What are other people saying?

Surfing the Net, I see many people who have tried similar challenges. Most seem to have gained some benefit. It may not always be weight loss, but generally, better digestion leads to a healthier body and less craving for unhealthy sweets and sugar.

Interesting points I found with Diet

– The diet is very low-key, so no need to change your lifestyle dramatically or become a nuisance in the family because you need special meals!

– I noticed an improvement in my skin and hair, Both have a glow that was not there before.

– My energy levels increased. Usually, when I am dieting, I feel down and depressed, this was the opposite.

Who Is This 14 Day Challenge For?

This is a great challenge for people on-the-go who want to feel better, look better, and also lose some weight. It is ideal for busy people who don’t have time to measure meals or follow intricate diet plans. All you are doing is drinking 3 glasses of ACV per day. You can add in some exercise or choose an eating plan, but this is not a must.


How long does Apple Cider Vinegar last?

The shelf life of this is like any other vinegar – it can last for years. After opening, you should consume it within 10 days

Must it be kept in the fridge?

No, you can store the bottle in a pantry or kitchen counter. Like most other foods, keep out of direct sunlight.

Does it contain alcohol?

Although there are traces of alcohol in vinegar, they are so small as to be insignificant.

What about diabetics?

Apple cider vinegar may interact with medications such as diuretics and insulin. As always, people who take medication should consult their doctor before regularly drinking apple cider vinegar.

My Opinion – Does it really work?

Yes – this diet works for me. I lost just under 4 lbs in 2 weeks. I look slimmer and feel so much healthier.


  • Ease-of-Use – 5, super easy to do, just drink with a glass of water
  • Features – 3, not too much variety with the drinks
  • Customer Service – 5, not really applicable. Buy a bottle of ACV and make your own drinks
  • Value for Money – 5, very cost-effective

Recommended cooking program to go with your Apple Cider Vinegar challenge

The Metabolic Cooking Program is available at a 50% discount. I took it a long my apple cider vinegar challenge and loved it! The meals are tasty, easy to prepare, and planned to give you a balanced diet while burning fat. The program includes all my favorite meals as well as family deserts.

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