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.
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.
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.
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.
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Autumn Elle Nutrition