Apple cider vinegar has existed and been used in Europe for thousands of years.
In addition to being used as a beverage or as a seasoning for salads, apple cider vinegar has also attracted attention in the health sector.
In recent years, with the rise of intermittent fasting as part of some weight loss plans people are beginning to notice the role of apple cider vinegar. However, this sour and spicy liquid does contain a small number of calories.
So here are the questions: Can you take apple cider vinegar while fasting? Does taking apple cider vinegar help you lose weight? When is the best time to have apple cider vinegar?
Read on and you will find the answers to all these questions
Why Does Fasting Help Weight Loss?
When you fast, AMPK in your body will be activated.
AMPK stands for Adenosine Monophosphate-Activated Protein Kinase. It exists in all eukaryotes-from yeast to humans.
AMPK is the energy sensor in the cell and the main regulator of metabolism. It can feel and adjust the balance of energy supply and demand, thus, it is also called magic protein.
When AMPK is activated, it has the effect of promoting health. Some of the main effects are reversing diabetes, improving cardiovascular health, treating mitochondrial diseases and may even extend lifespan. [*]
You may be wondering, what is the relationship between AMPK and light fasting?
When you fast for a while, your body’s energy level will drop. Then, AMPK perceives this change and starts to work.
Under its efforts, AMPK mobilizes fatty acids in your body and replaces food as fuel to provide energy to your body. As a result, your body becomes a fat burner and your weight starts to drop.
At the same time, the autophagy function is also activated.
The role of autophagy is to mainly remove and degrade damaged cell structures, senescent organelles and biological macromolecules that are no longer needed.
Can I Drink Apple Cider Vinegar During Fasting?
After a period of fasting, your body enters nutritional ketosis and begins to burn fat as an energy source, which is similar to a ketogenic diet.
In order to maintain a state of ketosis, you must strictly limit your carbohydrate intake. Otherwise, when you eat enough carbohydrates, your body will start to burn carbs instead of body fat. [*]
Information in the USDA Nutrition Database shows that a tablespoon of apple cider vinegar contains approximately 3 calories and less than 0.5 grams of carbohydrates.
Although it contains a small number of carbohydrates, apple cider vinegar has little effect on fasting ketosis unless you drink it in large amounts.
What Are The Benefits Of Drinking Apple Cider Vinegar During Fasting?
Apple cider vinegar is obtained through secondary fermentation of apples. It contains a variety of vitamins and minerals. Taking it in moderation is good for your health.
Moderate consumption of apple cider vinegar during fasting is beneficial to weight loss.
1. Activate AMPK to help burn belly fat
As mentioned above, fasting can activate AMPK. However, when AMPK in the hypothalamus is activated, it will sense the lack of energy in your body.
To replenish energy, it will urge you to eat by increasing appetite and hunger. This is why when you first fast, you feel hungry.
Ideally, in order to lose weight, you want to activate AMPK in your liver, fat cells, muscles and inhibit AMPK in the hypothalamus.
This way you can burn fat and store energy while reducing hunger.
The acetic acid in apple cider vinegar has such a magical function because it can lower the AMPK level in the hypothalamus. In other words, it selectively turns off the switch of AMPK in the hypothalamus to reduce hunger.
At the same time, apple cider vinegar has the effect of promoting metabolism, helping to improve the weight loss effect of fasting.
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2. Suppress appetite and help lose weight
The hardest part of fasting is hunger. For novices, passing this barrier is the key to success in fasting and losing weight.
An apple produces acetic acid during the process of being fermented into apple cider vinegar. Acetic acid has the effect of inhibiting hunger. [*]
In a 12-week randomized clinical trial, two groups of overweight or obese participants implemented a low-calorie diet plan. One group also took 30 ml of apple cider vinegar every day.
After the test, the participants in the group who took apple cider vinegar had significantly lower body weight, BMI, hip circumference, visceral fat index and appetite than the other group.
3. Regulate blood sugar
We know that the most effective and healthy way to reduce high blood sugar is to eat less sugar and refined carbohydrates. Many studies have shown that apple cider vinegar also has the effect of regulating blood sugar.
Here are a few examples:
- A study showed that apple cider vinegar can increase insulin sensitivity by 19-34% in people who follow a high-carbohydrate diet. Apple cider vinegar also significantly reduces their blood sugar and insulin response.
- In a study involving 5 healthy adults, participants drank some vinegar water after eating 50 grams of white bread. The result demonstrated that their blood sugar levels were reduced by 31.4%.
- A small study of diabetic patients showed that taking 2 tablespoons of apple cider vinegar before going to bed can reduce fasting blood sugar by 4% the next morning.
Insulin resistance not only leads to metabolic diseases such as type 2 diabetes but is also one of the root causes of being overweight and obese. Therefore, lowering blood sugar and improving insulin sensitivity can promote fat burning and reduce weight.
When Is The Best Time To Have Apple Cider Vinegar?
The health effects of apple cider vinegar are not immediately apparent. You need to take it for a long time to see the result.
The best time to take some apple cider vinegar depends entirely on your preferences.
- If you use it as a seasoning for vegetable salad, you can eat it with food at any time.
- If you want to use it to help lose weight, you can have some before meals.
- If you want to use it to lower blood sugar, the best time to take it is after meals.
How To Take Apple Cider Vinegar?
Whether it’s improving health or losing weight,15-30ml a day should be enough.
An overdose may lead to some adverse reactions, such as corrosion of tooth enamel.
You need to control the amount of apple cider vinegar during fasting, so as not to take in too many carbohydrates and break the fast.
Apple cider vinegar is very acidic. It can damage tooth enamel and your digestive tract. Therefore, it is best not to drink it directly. Instead, drink it by adding it to a glass of plain water. You also can take apple cider vinegar capsules.
Apple cider vinegar contains only a small amount of carbohydrates. Therefore, you can drink it in moderation during fasting.
Consistently taking apple cider vinegar can help suppress appetite and reduce hunger. In addition, it can also regulate blood sugar and improve metabolism. These effects all help to improve the weight loss effect of fasting.