Apple cider vinegar is a very acidic, fermented liquid made from apple juice. It is a popular cooking ingredient and nutritional supplement.
While some people take it straight, others add it to their water, take apple cider vinegar supplements or drink drinks that contain apple cider vinegar.
Some evidence suggests that vinegar can help lower blood sugar levels and increase weight loss, both of which are often the goal of many people who fast.
Fasting helps you to enter ketosis, a metabolic condition in which your body burns stored body fat instead of energy derived from food as its primary fuel source (
However, you may be wondering if you can take apple cider vinegar safely while fasting without being kicked out of ketosis. This article discusses how apple cider vinegar affects fasting and how much you should take.
To stay in a fasting state in ketosis, you need to maintain an extremely low intake of carbohydrates.
This is because carbohydrates are a rapidly available fuel for your body, and if present in large enough quantities, your body will switch back to burning carbohydrates instead of burnt body fat (
One tablespoon of apple cider vinegar contains about 3 calories and less than 1 gram of carbohydrates. It is therefore unlikely that it will have your rapid impact unless you take it in large quantities, which can be unsafe (
Taking apple cider vinegar while fasting can help fight cravings and hunger pangs. In addition, several studies have shown that vinegar is added to a meal to increase feelings of fullness (
Studies have also shown an association between vinegar intake, improved blood sugar levels and weight loss (
Although many of these studies have not been done among fasting people, they suggest that apple cider vinegar can help fight hunger and promote steady blood sugar levels, both of which are helpful during a fast.
Summary
Apple cider vinegar contains only trace amounts of carbohydrates and therefore is unlikely to affect quickly. Furthermore, it can help you feel more satiated and maintain your blood sugar levels.
Less is more to reap from the potential benefits of apple cider vinegar.
Take 1-2 tablespoons (15–30 ml) daily, as adequate intake can lead to unpleasant side effects such as erosion of tooth enamel (
Alternatively, you can take apple cider vinegar capsules, which contain dried vinegar. With this, it is best to stick to the recommended portion size on the supplement label.
However, you can avoid apple puree gums and drinks while fasting. There is no guarantee that these products will not kick you out of ketosis because they often contain added sugar and calories.
Summary
Adhere to 1-2 tablespoons (15-30 ml) apple cider vinegar per day. You can also take apple cider vinegar capsules instead, but gums and drinks should be avoided while fasting.
Apple cider vinegar should be diluted before consuming.
This is because vinegar is extremely acidic, and exposure to large amounts of undiluted vinegar can erode your tooth enamel, irritating your esophagus and the lining of your digestive tract (
One study in healthy adults noted that tooth erosion was present after just 8 weeks of ingesting two tablespoons (30 ml) of vinegar diluted in 1 cup (240 ml) of water twice a day. For this reason, it may be wise to dilute the vinegar even more than this (
Try diluting no more than 1 tablespoon (15 ml) of vinegar in 240 grams of water to make it safer to drink. If it is still too strong for your taste, you can dilute it further.
If you want to protect your teeth even more from the acidity of the vinegar, you can drink the diluted apple cider vinegar with a straw or take it in a capsule form.
Summary
You need to dilute apple cider vinegar before drinking it. It is very acidic and can damage your tooth enamel and digestive tract. You can dilute 1 tablespoon (15 ml) apple cider vinegar in 1 cup (240 ml) water.
Both apple cider vinegar and fasting supplements are methods to control blood sugar levels and promote weight loss. Many people use it in combination.
Some research suggests that apple cider vinegar can help you feel more satiated, which can help very quickly.
If you want to add apple cider vinegar to your fasting routine, stick to 1-2 tablespoons (15-30 ml) per day and make sure you dilute the vinegar in plenty of water.
In general, a little apple cider vinegar every day can help you handle it faster.