Apple cider vinegar pairs well with intermittent fasting because it doesn’t disrupt the fast. The acetic acid in apple cider vinegar is known for its fat-burning properties, which can support weight loss goals. A tablespoon of it can rev up your metabolism and help with digestion by lowering the pH level in your digestive system. The pectin fiber present in apple cider vinegar can make you feel full. It’s also recommended for those on a ketogenic diet to help keep blood sugar levels steady. Besides aiding in fat burning and curbing appetite, it can be especially beneficial during intermittent fasting.
When incorporating apple cider vinegar into your fasting routine, it’s important to dilute it in water due to its acidity, which can cause stomach discomfort if consumed directly. It’s best to take it after a meal to reduce the risk of acid reflux. Adding it to meals can help slow down digestion, making you feel full longer.
For those practicing intermittent fasting, apple cider vinegar can aid in maintaining a calorie deficit and may also make fasting more manageable. It has components that may enhance your metabolism by raising body temperature, though this has mostly been observed in mice.
In small quantities, apple cider vinegar doesn’t break a fast, but it should be mixed with water to reduce acidity. You can enjoy its benefits during fasting as long as you keep it to a tablespoon or less.
Apple cider vinegar offers various health perks that can complement your diet, whether fasting or not. Acetic acid can enhance insulin sensitivity, and malic acid may alleviate fatigue and muscle soreness. It’s also known for boosting fat-burning, making it a great addition to water during a fast.
Taking a few teaspoons of apple cider vinegar with water can create a sense of fullness, which is helpful for intermittent fasting. It can suppress appetite when consumed on an empty stomach. The pectin fiber in apple cider vinegar can help manage blood sugar levels by absorbing water in the digestive tract and slowing digestion. The chromium content might boost insulin sensitivity.
Studies suggest that apple cider vinegar can raise body temperature and metabolism during fasting, although results have mostly been seen in mice. It can also help maintain glycogen levels, providing energy without causing insulin spikes.
Apple cider vinegar can support digestive health and maintain a healthy gut by serving as an antiseptic. It can help with nutrient absorption, making fasting more effective. It may also encourage protein production, potentially improving muscle mass—an idea popular in the bodybuilding community.
The benefits of fasting with apple cider vinegar revolve around better digestion and increased fat burning. It can also enhance insulin sensitivity, which is useful for those following a ketogenic diet. It’s important to drink plenty of water during your fasting window and eat nutrient-rich foods, like fruits and vegetables, during your eating window. You can drink apple cider vinegar as a weight loss aid or take it in capsule form to support your health goals.
A great way to start your day is with an apple cider vinegar detox drink, made by mixing one part apple cider vinegar with three parts water. It’s best to drink it in the morning on an empty stomach.
When choosing apple cider vinegar, go for organic, raw, and unfiltered options; Bragg is a popular choice. Be cautious, as excessive consumption can lead to acid reflux and other digestive issues. Start with a tablespoon in six ounces of water and increase gradually. If you have reflux issues or a sensitive stomach, you might want to avoid it. Apple cider vinegar’s acidity can harm tooth enamel, so it’s best to rinse your mouth after drinking it. It’s not suitable for those on diuretics, with kidney issues, or who are pregnant or breastfeeding.
For optimal results, include apple cider vinegar in your diet without exceeding a tablespoon at a time, alongside a balanced diet and exercise. You can also use it as a salad dressing or add it to apple juice.
