Apple cider vinegar has been an extremely buzzy food item for a while now. It's made headlines for being almost as much of a miracle cure as coconut oil. And although apple cider vinegar (aka ACV) HAS been found to be a useful tool for weight loss goals, it's certainly not a magic pill. However, if you're looking to incorporate the perks of ACV into your Intermittent Fasting routine, today I'm breaking down the deets you NEED to know before you start using ACV daily.
What Are The Weight Loss Benefits Of Apple Cider Vinegar?
Apple cider vinegar has some very interesting health and weight loss benefits. Namely, ACV has been found in small studies to help with stabilizing the post-prandial (meaning 'after eating') blood glucose levels.(1) The reason why this is so important, whether you're Type 2 Diabetic or looking to achieve a weight loss goal, boils down to the effect your blood glucose has on your insulin levels. Higher blood glucose levels leads to a higher insulin response.
If you're Type 2 Diabetic, you're already familiar with the concern of insulin resistance and hyperinsulinemia. But if you're looking to lose weight, you also need to familiarize yourself with this key storing hormone.
Insulin works against your wellness goals by two means:
1) It shuts off the ability to use fat as fuel (aka fat burning is turned off)
2) It causes your body to store fat.
This combination holds you back from achieving your weight loss goals.
The way insulin works is in direct response to your blood glucose levels and the sugars and carbohydrates you eat. If your blood glucose is high, your body will respond by increasing insulin on a sliding scale. The higher it is, the more insulin that will be released and the stronger it will act against your fat burning goals. By stabilizing and therefore not actively increasing your blood glucose levels with the use of apple cider vinegar, you may be able to help with achieving your weight loss goals through the response on insulin.*
*HUGE SIDE NOTE: This DOES NOT mean that you can eat whatever you want and just use apple cider vinegar to buffer the response. This will result in zero weight loss and likely weight GAIN instead. However, ACV is a fantastic tool to pair with your Intermittent Fasting and AEN Nutrient Timing to further make strides toward your wellness goals.
How Do You Use Apple Cider Vinegar?
There are two key things to consider when using ACV. First, it must be diluted. Apple cider vinegar on its own can be harsh on your stomach and cause stomach aches. Second, opt for the original form. This means no capsules or gummy alternatives. The studies performed on the benefits of ACV have been done with the LIQUID and ORIGINAL form of apple cider vinegar. Not on gummies or capsules. This can lead to entirely different results than the ones you are looking to achieve. For the full details of why you should stick to the original ACV, check out my video above.
Pssst - wondering what type of fasting is best for your goals? Click below for my free Intermittent Fasting Schedule quiz to find out!
When Is The BEST Time To Use Apple Cider Vinegar With Intermittent Fasting?
The studies performed with ACV or vinegar in general have utilized ACV before a meal. I view this almost like "priming" your body for the meal. Especially when you're looking to pair ACV with Intermittent Fasting, using it prior to your break-fast makes the most sense. When you are in a fasted state, your blood glucose levels should be stable while the body uses fat as fuel. By having the vinegar before your first meal, you can help to ease your transition from a fasted to a fed state and therefore stabilize the blood glucose level after your first meal.
Theoretically, you can use ACV prior to each of your meals, however I've found the most effective time to utilize ACV with Intermittent Fasting is before you break your fast. That's why in the Complete Intermittent Fasting Bundle, you'll find that the ACV Sipper is strategically placed 15 minutes before your first meal.
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Your Nutritionist,
Autumn
DISCLAIMER: The author is not a doctor. The advice given in this article is from the author's own research and implementation and should not replace medical advice. Always consult your doctor and nutritionist before making any changes to your lifestyle/diet.
Autumn Elle Nutrition