It starts with a simple mix: a glass of water, a spoonful of apple cider vinegar, and a pinch of salt. You might have seen it labeled the “pink salt trick” or as part of a morning detox drink. But lately, more and more people are turning to apple cider vinegar and salt for weight loss, hoping for appetite control, better digestion, and maybe even a flatter belly.
But is this combo actually effective—or just another trend wrapped in wellness language? This article explores what each ingredient brings to the table, how they might work together, and what to realistically expect if you start making this drink part of your routine.
Why Apple Cider Vinegar and Salt Are Paired for Weight Loss
At first glance, vinegar and salt don’t seem like a typical “weight loss duo.” But dig a little deeper, and the appeal becomes clear—especially when each ingredient is used in a strategic, supportive way.
Apple cider vinegar (ACV) is known for:
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Supporting appetite suppression
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Improving insulin sensitivity
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Supporting fat metabolism
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Reducing bloating and water retention
Salt—particularly Himalayan pink salt or sea salt—is used because it:
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Helps balance electrolytes, especially in low-carb or intermittent fasting diets
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May support digestion and stomach acid production in small amounts
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Adds trace minerals that some diets may lack
Combined, they create a drink that may support hydration, digestion, and appetite control—three key factors in any weight loss journey.
How This Combo Is Actually Used
The most common version of this drink is incredibly simple:
🥤 Apple Cider Vinegar + Salt Drink (Basic Recipe)
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1 tablespoon raw apple cider vinegar
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1/4 teaspoon Himalayan pink salt or sea salt
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8–10 oz room temperature water
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Optional: squeeze of lemon or a few drops of raw honey
How to use:
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Drink once in the morning on an empty stomach
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Or 15–30 minutes before meals to help with portion control
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Some drink it during fasting windows to reduce hunger and support hydration
For many, this becomes a daily ritual that replaces coffee or sugary drinks—and helps reduce mindless snacking before lunch.
How Apple Cider Vinegar May Support Fat Loss
Apple cider vinegar isn’t a fat-burning miracle—but there’s evidence that acetic acid, its key compound, may help create an environment that supports fat loss:
🔸 Appetite Control
Studies show ACV may help people feel fuller, faster, and reduce total calorie intake without trying.
🔸 Blood Sugar Regulation
ACV has been linked to reduced glucose spikes after meals, which can curb sugar cravings and prevent energy crashes.
🔸 Metabolism Support
While modest, ACV may boost fat oxidation and improve metabolic flexibility when used alongside a low-calorie diet.
🔸 Water Weight Reduction
Many users report less bloating and flatter stomachs, particularly when ACV is taken in the morning.
What About the Salt? Isn’t Salt Bad for Weight Loss?
Not necessarily. The key is context and type.
Processed, high-sodium foods? Not helpful.
But a pinch of unrefined salt in water, especially for people on:
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Low-carb diets
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Intermittent fasting routines
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Or those who sweat heavily during workouts
…can actually help maintain electrolyte balance, reduce lightheadedness, and support hydration.
In small doses, salt may stimulate digestive acid and support nutrient absorption—helping your body function more efficiently during weight loss.
When and How to Use This Drink for Best Results
Many users find the biggest impact when the drink is used:
☀️ In the morning
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Helps curb appetite
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Kickstarts hydration
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May reduce bloat
🍽️ Before meals
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May reduce portion sizes
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Supports digestion
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Blunts post-meal insulin spikes
⏳ During fasting periods (if intermittent fasting)
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Reduces hunger
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Replenishes minerals
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May help prevent headaches or fatigue
Consistency matters more than timing. If you use this drink daily for 2–4 weeks, you may start noticing subtle but real changes in energy, digestion, and eating behavior.
What to Expect in the First 2–3 Weeks
Here’s how many users describe the experience of drinking ACV and salt consistently:
Day 1–3
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Taste adjustment—especially to vinegar
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May feel a little more hydrated, less foggy
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Hunger may feel more stable between meals
Day 4–7
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Digestive regularity improves
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Cravings, especially sugar cravings, begin to fade
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Meals feel more satisfying with smaller portions
Day 8–14
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Weight may start to shift, particularly 1–3 pounds from reduced bloating or water weight
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You’re more aware of fullness and less reactive to hunger cues
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The drink becomes a part of your rhythm—not a task
Who Might Want to Skip or Modify This Routine
While most healthy adults tolerate this drink well, it’s not for everyone.
You should consult your doctor first if you:
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Have acid reflux, gastritis, or ulcers
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Take blood pressure or diuretic medications
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Are on a low-sodium diet for medical reasons
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Are pregnant, breastfeeding, or managing chronic conditions
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Have tooth enamel sensitivity—use a straw and rinse after
Start small. Use half the amount of vinegar or salt if unsure. Your body should feel supported, not stressed.
Common Questions About Apple Cider Vinegar and Salt for Weight Loss
How much apple cider vinegar and salt should I use daily?
1 tablespoon of ACV and ¼ teaspoon of salt in 1 cup of water, 1–2 times daily is common. Always dilute.
Can I take this on an empty stomach?
Yes—many find it helps most when taken first thing in the morning. But reduce dose if it causes discomfort.
Will this help with belly fat?
Not directly. It may reduce bloating and support fat loss over time when paired with a healthy diet.
Is pink Himalayan salt better than regular salt?
It contains trace minerals and is less processed. It’s preferred in small amounts, but not essential.
Can I add other ingredients?
Yes—lemon juice, honey, or ginger are common additions to balance taste and boost benefits.
How long until I see results?
Some people feel lighter in 3–5 days. Measurable weight changes often occur after 2–4 weeks of consistent use.
Is it safe to drink daily?
Yes—if you stay within recommended amounts. Take occasional breaks and listen to your body.
Drinking apple cider vinegar and salt for weight loss isn’t about hacks—it’s about building a habit that brings structure to your day, reduces cravings, and supports your body in making better decisions.
It’s not a magic solution, but it may be a catalyst. A morning ritual. A moment to pause and reset. And sometimes, that’s exactly what weight loss needs.
Try it for 7–14 days. Adjust it to fit your life. Let it support your routine—not control it. Because the best results often start with the smallest shifts.