• Autumn Bates, CCN, MS

Apple Cider Vinegar and Intermittent Fasting [Exactly How To Use It]

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You've probably heard that apple cider vinegar has some amazing health, wellness and weight loss perks - especially when paired with Intermittent Fasting. But how do you actually use apple cider vinegar with Intermittent Fasting? Today, I'm breaking down the details of everything you need to know about apple cider vinegar and Intermittent Fasting!



How Do You Drink Apple Cider Vinegar For Weight Loss?

Studies have found that around 1-2 Tbsp. apple cider vinegar diluted in water per day can be useful for helping to balance and lower post-prandial blood glucose levels.(1) Blood glucose levels are an important consideration when looking to achieve a weight loss goal because high blood glucose levels can lead to the release of the storing hormone insulin. By helping to balance post-prandial (aka "after eating") blood glucose levels, this could help to balance the body's insulin response as well.


Another study found that consumption of vinegar showed significant improvements in post-prandial insulin sensitivity.(2) In fact, the effects were so strong that the researchers amounted it to similar activity as the Type 2 Diabetes medication, metformin.(2)


It's important to note that apple cider vinegar must be diluted. Undiluted apple cider vinegar can cause gastrointestinal upset and make you feel nauseas. Ideally, it's important to dilute 1-2 Tbsp. apple cider vinegar with 8-12 oz. of water.


Related: The Best Fat Burning Intermittent Fasting Meal Plan For Women



When Should You Drink Apple Cider Vinegar?

The studies on apple cider vinegar are usually performed right before a meal. In order to mimic the effects of the studies as closely as possible, a good rule of thumb is to aim for sipping on the diluted apple cider vinegar around 15 minutes before a meal.


Related: Intermittent Fasting For Beginners [Rules, Benefits + How To Get Started]



Does Apple Cider Vinegar Break a Fast?

If you are using fasting for religious or specific therapeutic purposes (as advised by your doctor), then any food or drink that is not water will break your fast. If you are looking to stabilize blood glucose levels, tap into fat burning mechanisms and improve insulin sensitivity, then no, apple cider vinegar will not break your fast.

One tablespoon of apple cider vinegar contains less than 1g of carbohydrate which is likely not enough to stimulate an insulin response within the body. The majority of the sugars in apple cider vinegar are broken down and converted into vinegar during the fermentation process.


Related: Does Lemon Water Break a Fast?


How To Use Apple Cider Vinegar With Intermittent Fasting

One of the main studied perks of Intermittent Fasting is the positive influence on insulin levels and secretions.(3) During a fasted state, the body isn't secreting insulin. In order to ease the transition from a fasted to a "fed" state, apple cider vinegar can be used right before the first meal with Intermittent Fasting. In fact, men and women using the Complete Intermittent Fasting Bundle use the Apple Cider Vinegar Sipper (ACV Sipper) drink 15 minutes before their break-fast to help ease the transition from their fasted to fed state. It's important to sip on the diluted apple cider vinegar rather than drink it quickly in order to avoid the potential GI upset that can occur from apple cider vinegar. You can aim for around 5-15 minutes of "sipping" on the ACV Sipper. Certain medications can interact with vinegars, so it's important to check with your doctor to see if any medications you're taking will be affected.


Get the step-by-step details on how to achieve your weight loss and wellness goals with the Complete Intermittent Fasting Bundle!



8 weeks of meal-by-meal planning, 100+ delish recipes, simple restaurant guidelines, 3 week workout plan and MORE!



Head over HERE to get started!


Your Nutritionist,

Autumn



Autumn Elle Nutrition


  1. https://pubmed.ncbi.nlm.nih.gov/31667860/

  2. https://care.diabetesjournals.org/content/27/1/281.long

  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/

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This content (on www.autumnellenutrition.com and in marketing emails from Autumn Elle Nutrition) is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors, nutritionists and/or qualified health professionals regarding specific health questions. Neither Autumn Elle Nutrition nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

© 2020 by Autumn Bates, CCN

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