ACV (Apple Cider Vinegar) is one of those “secret” hacks in the fasting and weight loss world.
The claim is that it aids in weight loss.
But does it work? And is it actually good for you? Let’s dive into that!
What is ACV?
Apple Cider Vinegar is vinegar made from fermented apples.
And for our purposes in this article, we’re referring specifically to apple cider vinegar with “the mother.”
“The mother” is a murky mixture of bacteria and yeast that settles at the bottom. That’s the good stuff.
What are the benefits of ACV?
Besides weight loss, ACV is thought to have many health benefits, including:
- May help lower blood sugar levels and help manage diabetes
- May help to balance cholesterol
- May improve blood pressure
- May improve gut health
- May help with indigestion and acid reflux
How does ACV help with weight loss?
The theory is that having a little ACV before a meal, and especially before a carb laden meal, can reduce blood sugar levels and insulin spikes.
You won’t have as much glucose to burn through, and you’ll spend more time in fat burning mode.
Are the theories true, or is it just wishful thinking?
Actually, there are studies suggesting that having ACV with a high-carb meal reduced blood sugar levels and insulin responses in healthy individuals.
Plus it can help curb your hunger and cravings, which can definitely help with your fasting and weight loss goals.
Are there any cons to taking ACV?
As with most things, there are a few potentially negative things to take note of:
ACV can be hard on teeth enamel
Always dilute in lots of water and drink through a straw.
When you’re done, rinse your teeth with water first. Then only after you’ve rinsed with plain water, go brush your teeth.
Some people don’t like the taste
It’s definitely an acquired taste.
Try adding it to sparkling mineral water with your electrolytes and some lemon juice.
It makes a nice, fizzy drink.
You can also try ACV gummies, but keep in mind that those usually have some sugar in them, so just be aware of that.
If I’m fasting, will ACV break my fast?
If you’re fasting for weight loss, a little ACV will not break your fast.
And in fact, it can help you push through when you are hungry or have cravings.
If you are fasting for autophagy, anything besides plain water, plain tea, or plain coffee can interfere with autophagy.
In that case it would be better to not have the ACV until you’re ready to break your fast.
Or to at least wait till after day three of your fast, since autophagy peaks between 36 to 72 hours.
Is there anyone who should not take ACV?
Although ACV is generally considered safe, not everyone can or should take it.
If you have a condition called Gastroparesis, ACV can make your symptoms worse.
And if you have diabetes, you should check with your doctor before you start an ACV regimen.
Since ACV can lower blood sugars, that will need to be monitored.
If you have medical conditions or are on any medications, it’s always a good idea to check with your doctor.
How to take ACV?
You’ll need to get the ACV “with the mother.”
Shake the bottle up really well to get that “mother” mixed up in there.
Try a tablespoon or two about 15 minutes before a meal.
An especially good time to use ACV is if you’re planning on eating something that’s high in carbohydrates.
As outlined above, dilute it in water really well.
Never drink it undiluted, this can burn your mouth and throat tissues.
You can add to plain water, or sparkling mineral water.
I’ve even added it to plain tea before and it was really good that way.
You can also add it to your food, if you want.
Don’t go overboard with it!
One or two tablespoons once or twice a day is plenty.
Too much ACV could potentially lower your potassium levels.
Try it and see
Does ACV help with weight loss? Possibly.
The only way to know if it works for you is to give it a try.
It’s worth a shot.
Author: Roo Black
Roo is a fasting coach with over 5 years of experience. She leads the admin team of the Official Fasting for Weight Loss Facebook group – one of the largest fasting communities on social media with over 125,000 members. We highly recommend this group for anyone who is looking for fasting advice or coaching.