You may have heard of the benefits associated with intermittent fasting (IF), as health professionals, social media influencers, and your everyday guy at the coffee shop have been talking about it. It's supposed to be really helpful for weight loss and overall health.
In fact, one recent study by Arizona State University found that individuals following an IF regimen lost 8.81% of their initial body weight over eight weeks—significantly more than the 5.4% loss experienced by those on a standard calorie-restricted diet.
Another product that has been making a lot of noise in the health space is apple cider vinegar (ACV). Studies suggest that it has the potential to improve blood sugar levels, aid digestion, and support weight management.
What happens when you add ACV to your IF regimen? You have to find the optimal time to drink ACV during intermittent fasting to enhance its benefits.
Best Time to Take ACV During Intermittent Fasting
Apple cider vinegar (ACV) can be a great addition to intermittent fasting, but timing matters! Let’s look at the best time to drink ACV to help with your fasting journey.
Best Time: Before Breaking the Fast
The ideal time to drink ACV is about 15 to 30 minutes before you break your fast.
Here’s why it’s helpful:
- Keeps blood sugar steady: ACV can help balance your blood sugar after eating, so you don’t feel super tired or sluggish.
- Reduces hunger: Drinking a little bit of diluted ACV before your meal might help you feel less hungry, so you’re less likely to overeat.
- Gets your digestive system ready: ACV can help your body get ready to digest the food you’re about to eat.
So, just before your first meal of the day is the perfect time to take ACV. That way, you’ll get the benefits without messing up your fast.
Other Possible Times
Even though drinking ACV before your first meal is widely considered the best option, there are other times when you can experiment with consuming it during your fasting window.
During the Fasting Window
Some people like to drink diluted ACV while still in their fasting period. The calories in ACV are minimal—around three per tablespoon—so it's unlikely to break your fast or kick you out of ketosis if you’re following a ketogenic diet.
- Managing hunger: Sipping ACV in water can help manage hunger pangs, making it easier to extend your fasting window.
- Supporting stable blood sugar: Even while fasting, ACV can promote stable blood sugar, which can reduce feelings of fatigue and irritability.
That said, it’s worth noting that the impact of ACV on blood sugar levels might be more pronounced when consumed with or right before a meal rather than during fasting.
Before Each Meal
If you eat a few meals during your eating window, you can try drinking ACV before each one. It could give you the same benefits as taking it before breaking your fast.
But if we're being honest, it can be frustrating to do that multiple times a day. That being said, this strategy might not be everyone's cup of tea (or ACV).
In the Morning While Fasting
If you're doing a schedule like 16:8 fasting, you can try taking ACV first thing in the morning. Some people say it helps them feel less hungry throughout the day, but there’s not a lot of strong proof for this.
For those who still want to give it a shot because you feel like having ACV in the morning helps you stick to your fasting plan, go ahead and give it a shot.
Amount and Preparation
A little goes a long way when you're drinking ACV. The general recommendation is one to two tablespoons of ACV diluted in a large glass of water, about eight ounces.
- Start small: If you're new to ACV, start with just 1 tablespoon to see how your body reacts before increasing your intake.
- Dilute it: Never drink ACV straight. The acidity can be harsh on your teeth and digestive system, so always dilute it in water.
- Use a straw: To protect your tooth enamel from the acidity, it's a good idea to drink ACV through a straw and rinse your mouth with water afterward.
This preparation makes it easy to incorporate ACV into your day without causing discomfort or damage.
Precautions and Considerations
While apple cider vinegar has its perks, there are a few precautions to keep in mind.
- Dilute ACV: Always dilute ACV with water. Its acidity can erode tooth enamel and irritate the stomach if taken undiluted.
- Health concerns: People with certain health conditions like gastritis, acid reflux, or diabetes should consult a healthcare professional before adding ACV to their regimen.
- Start slowly: Begin with small amounts to see how your body tolerates it. Some people may experience digestive discomfort if they consume too much ACV too quickly.
- Does ACV break a fast? In small amounts, ACV is unlikely to break your fast or significantly affect ketosis. But if you're concerned, consult with a health professional or experiment to see what works for your body.
- Choose liquid over pills or gummies: While ACV capsules and gummies are available, the liquid form is less processed and more effective for this purpose. Also, most gummies contain added sugars, which should be avoided during fasting.
Final Thoughts
Adding apple cider vinegar (ACV) to your intermittent fasting routine can be really helpful. The best time to drink it is about 15-30 minutes before you eat.
This helps with digestion, keeps your blood sugar balanced, and reduces hunger, so you’re not super hungry when you start eating.
You can also try having ACV during your fasting window or at other times, but it’s all about finding what works for you. Just remember to start slow, always mix ACV with water, and check with a healthcare professional if you’re unsure.
Ready to try ACV with your fasting? Whether you're a pro at fasting or just starting, see how ACV can fit into your routine. Just keep in mind that the timing, amount, and how you prepare it make a big difference!