Apple cider vinegar and intermittent fasting work well together since it does not break the fast. The acetic acid is helpful during apple cider vinegar fasting as it contains has some fat-burning properties. Apple cider vinegar shots are commonly used to help people reach their weight loss goals. Coupled with the health benefits of apple cider vinegar.1
A tablespoon of apple cider vinegar can boost your metabolism and aid digestion by lowering the pH in your digestive system. The pectin fiber in apple cider vinegar can also help you feel full. Apple cider vinegar is commonly recommended to those on a ketogenic diet because it helps maintain blood sugar levels already within the acceptable range. It can also aid in burning fat and suppressing appetite, which is great for intermittent fasting.2
One thing to remember about apple cider vinegar during intermittent fasting is that it should be diluted in water because of its acidity. If you take it directly, your stomach might get upset. Also, take it after your meal, to minimize acid reflux. On the flip side, adding apple cider vinegar to your meal can help slow down the rate at which food leaves your stomach, so you feel full longer.3
Related: There Are 3 Different Kinds of Intermittent Fasting—and Not All of Them Are Created Equal
If you are on an intermittent fasting routine, apple cider vinegar can be a big help because it helps to maintain your calorie deficit. It also might make the fasting experience more tolerable. The chemicals in apple cider vinegar may boost your metabolism by increasing body temperature, although this has only been observed in test mice so far.
Does apple cider vinegar break a fast?
When taken in small quantities apple cider vinegar does not break a fast. However, it needs to be diluted in water because of its acidity. Apple cider vinegar can be included in your intermittent fasting diet as long as you do not take in more than a tablespoon at a time.
Other drinks that are useful during a fast:
- plain tea
- black coffee
- water with a small amount of lemon juice
- plain water
Apple cider vinegar has tons of health benefits that can aid you during your dietary journey, whether it’s intermittent fasting or not. Acetic acid has been shown to increase insulin sensitivity in studies on mice, and the malic acid in ACV can help those with fatigue and muscle soreness – including post-workout recovery. Apple cider vinegar is also shown to increase fat-burning. So, if you need something to spice up your water throughout the day during a fast, apple cider vinegar is a great choice.
Benefits Of Apple Cider Vinegar and Intermittent Fasting
Appetite suppressant
A few teaspoons of apple cider vinegar with a glass of water can create feelings of fullness, which is great for intermittent fasting. When taken on an empty stomach, apple cider vinegar can help suppress the appetite.
Controls blood sugar and insulin levels
Since apple cider vinegar contains pectin fiber, it can be very helpful when it comes to controlling blood sugar levels. Pectin fiber absorbs water in your digestive tract, which can increase the viscosity of your stool and slow down the digestive process. Insulin sensitivity may also be increased since apple cider vinegar contains chromium.
Related: Is Intermittent Fasting Actually Harmful for Women?
It may boost your metabolism by increasing body temperature
When in a fasted state, scientific evidence suggests that apple cider vinegar can increase your body temperature and metabolism. The results aren’t concrete since this has only been observed in mice during a small study.
Boost in energy
Energy sources in the body are stored in the form of glycogen. Apple cider vinegar can help your body maintain its glycogen levels by allowing you to feel full, while still having the energy to burn for activities. It can also help lower insulin levels while providing a slow release of glucose for your body’s energy needs. Blood glucose levels can also be better regulated when apple cider vinegar is used during intermittent fasting.
Improve digestion and gut health
Apple cider vinegar may help improve the GI tract and the microbial environment, which can lead to better digestion. It can also work as an antiseptic, which can help keep the gut clean. Your gut is home to trillions of bacteria, and apple cider vinegar can help keep them healthy. It can also help your body absorb all the nutrients it needs, which can make fasting much more effective.
Improve muscle mass
Since apple cider vinegar contains acetic acid, it may help stimulate protein production, which can lead to improved muscle mass. Anecdotal evidence of this is mostly found in the bodybuilding community where apple cider vinegar is frequently used during low-carb diets.
The benefits of fasting with apple cider vinegar are mostly related to improved digestive health and increased fat burning. There is also some conclusive evidence that it can help improve insulin sensitivity, which can be beneficial for those on a ketogenic diet.
During your fasting window, try to drink at least six glasses of water and limit your exercise regime. You can also eat nutrient-dense food during the eating window, like fruits and vegetables. During your eating window, supplement your diet with an apple cider vinegar weight loss drink, or take it in capsule form to help you reach your health goals.
Related: 5 Intermittent Fasting Results and Stories
Apple Cider Vinegar Drink Recipe
An apple cider vinegar detox drink is a great way to start the day. The drink is a mixture of one part apple cider vinegar and three parts water, which can be drunk before meals or during a fast. It is best to take the drink in the morning before eating because apple cider vinegar’s enzymes work best on an empty stomach.
What’s the best type of apple cider vinegar?
Always buy organic, raw, and unfiltered apple cider vinegar. Bragg is a popular brand with a great apple cider vinegar recipe.
Risks or side effects
Too much apple cider vinegar can cause acid reflux and other gastrointestinal problems. Be careful to start slowly with a tablespoon of apple cider vinegar in six ounces of water, then increase until you feel full.
If you have acid reflux problems or a sensitive stomach, you may want to avoid taking apple cider vinegar.
ACV is acidic and can weaken the enamel of your teeth. It may also cause a burning sensation in your throat when taken directly. For best results, always mix apple cider vinegar with water before drinking. Tooth erosion can also be prevented by rinsing your mouth with water after consuming it.
Similar to water fasting, it’s important to understand that apple cider vinegar isn’t for everyone. If you take diuretics or have kidney damage, apple cider vinegar may not be a good fit for you since it can cause electrolyte imbalances. It’s also not safe to take apple cider vinegar when pregnant or breastfeeding, as it can cause uterine contractions.
Takeaway
Apple cider vinegar can be included in your intermittent fasting diet as long as you do not take in more than a tablespoon at a time when drinking it mixed with water. The best way to reap any weight loss benefits is with a healthy diet. Watch your food intake, add exercise to your daily routine, and drink plenty of water. If you just want to add more apple cider vinegar to your diet you can use it as a salad dressing or even add it to apple juice.