Keto apple cider vinegar

Apple Cider Vinegar on a Keto Diet

by konsciousketo Admin — August 7, 2017

You may have been hearing the buzz about apple cider vinegar. What was once just a baking aid has been recently discovered by the masses and us at Konscious Keto, as a useful tool in improving health!

Apple cider vinegar has proven to be very helpful in the keto diet as well as in intermittent fasting. In this Konscious Keto guide, we’ll break down the benefits of apple cider vinegar.

Also included in this guide is a simple recipe you can make with apple cider vinegar so you can start reaping the benefits of this “liquid gold”.

What is Apple Cider Vinegar?

Apple cider vinegar (ACV) is a vinegar made from apples, sugar, and yeast.

Typically the briny, sour, and slightly sweet liquid has been used in baking and cooking for flavor and acidity, but its health benefits have been taking the diet world by storm.

There have been many studies conducted to uncover all the benefits of drinking apple cider vinegar on a keto diet.

Many are beginning to believe that the acetic acid in ACV can help keep blood sugar low in patients with type 2 diabetes, suppress appetite, and make someone feel overall better and healthier.

Kourtney Kardashian Drinks ACV

It’s possible apple cider vinegar has gotten even more recognition after Kourtney Kardashian revealed her use of the diet aid.

Every morning, Kourtney Kardashian mixes organic ACV with water as a quick drink in the morning. She drinks apple cider vinegar with her dinner as well. In fact, Kourtney credits her keto diet and apple cider vinegar for making her feel and look so healthy in 2018.

Apple cider vinegar is a great tool for suppressing hunger and controlling appetite while intermittent fasting on the keto diet. It helped Kourtney Kardashian curb her sugar cravings too!

Apple Cider Vinegar on a Keto Diet

So, how exactly can drinking apple cider vinegar on the keto diet help you lose weight? And how does including it in your diet actually improve the effects of a ketogenic diet?

Of course, there are no miracle foods out there; but, the science behind apple cider vinegar proves that it aids your body in maintaining ketosis.

Including apple cider vinegar in your diet doesn’t have to be difficult either, since the ingredient was already made for adding to foods!

At the end of this guide is a quick and easy apple cider vinegar drink recipe you can enjoy multiple times a day.

Another way you can include ACV in your keto diet is by adding a tablespoon to your salad dressings, your sauces, smoothies, or soups!

Does ACV Burn Fat?

There are studies that prove apple cider vinegar can aid in weight loss. While apple cider vinegar is not the direct cause in burning fat, it can maintain your satiety.

This allows you to burn the fat on your body without replacing it with more food you consume.

Taking apple cider vinegar on a daily basis can increase a person’s fullness and cut down their daily calorie intake by over 200 calories.

Granted, 200 calories is not a large amount, so a consistent keto diet and regular physical activity still play an important role in fat loss.

Does ACV Regulate Insulin?

Perhaps the most successful studies in finding the benefits of apple cider vinegar are those with type 2 diabetes patients. This type of diabetes means a person’s body has become resistant to insulin (what controls our blood sugar) or is unable to produce it.

Consuming ACV with a high-carb meal can increase the sensitivity to insulin, making the body less resistant towards it. The acetic acid in ACV also seems to suppress blood sugar as well.

Even if you don’t have type 2 diabetes, and you’re just looking to keep your blood glucose low, drinking apple cider vinegar on a daily basis can really help.

Does ACV Break a Fast?

Apple cider vinegar on its own can break a fast. Don’t let this scare you away though! The benefits of apple cider vinegar outweigh the possibility of breaking your intermittent fast.

Plus, there are ways to combine ACV with other ingredients so this break doesn’t happen.

While you’re on a fast, your body will be depleted of nutrients and minerals (since you’re not consuming any), so by combining apple cider vinegar with a few other high-mineral ingredients, you can keep your body working efficiently without breaking a fast.

Apple Cider Vinegar When Fasting

Aside from the marvelous health benefits of drinking apple cider vinegar that were mentioned before, there is another great benefit of ACV that crosses the board: the acetic acid helps your body absorb other important minerals while killing off bad bacteria.

This one role that acetic acid plays can lead to numerous other beneficial functions your body can perform.

As you fast, your body is learning to rely on ketones for energy, as well as your body’s stores of important minerals like sodium and potassium.

Drinking ACV will make your body more sensitive to these minerals, so you will be less likely to experience any negative side effects as these stores get depleted.

Reasons to Drink ACV on a Fast

While drinking apple cider vinegar on a keto diet and a fast can help reduce blood sugar, burn fat, and suppress appetite, it helps in a lot more intricate ways as well!

Apple cider vinegar:

• Increases the body’s absorption of minerals
• Curbs cravings by maintaining blood sugar
• Helps maintain blood sugar after ending your fast
• Increases the beneficial effects of the food you eat after your fast

You really can’t go wrong with drinking apple cider vinegar. Below is a simple drink recipe with a breakdown of all the beneficial ingredients!

ACV Keto Fasting Recipe

Here is a simple drink you can make once or twice a day to aid you with your intermittent fasting:

• 10-12 oz water
• 2 tbsp apple cider vinegar
• ¼ tsp cream of tartar
• ½ tsp pink Himalayan salt
• Juice of one whole lime

Directions : Stir the ingredients together and enjoy!

Cream of tartar is high in potassium (a single teaspoon has almost 500mg) and it does not affect your body’s insulin response.

When fasting, your body will deplete your potassium stores quickly, making you feel fatigued, tired, or weak. Cream of tartar can restore your potassium without breaking your fast!

Pink Himalayan salt is high in sodium, and it’s needed to keep your body in balance with potassium and magnesium.

It’s very easy to become deficient in sodium on any diet! Supplementing your sodium level will decrease your chance of bloating after you return to regular eating, at the end of the fast.

Having potassium and sodium together is important for maintaining energy levels without the use of caffeine. The balance between these two minerals is crucial for regulating your body’s energy production.

Although lime juice is known to trigger an insulin response, it’s too minor in intermittent fasting to truly have any negative side effects. Limes also have a high number of limonoids.

Limonoids are believed to increase the body’s glutathione, which gives us the ability to naturally detox of free radicals.

Summary

It just goes to show that natural ingredients, like apple cider vinegar, have a lot of beneficial side effects for your health.

Numerous studies have proven the overall health improvements in patients looking to lose weight, control their blood sugar, and feel better all-around.

Including apple cider vinegar in your intermittent fasting can be very easy. Simply drink it in the morning or evening!

With all this information, it almost begs the question, “what is a keto diet without apple cider vinegar?”

Keto Resources

A, W. (2019). Insulin resistance and management of the menopause: a clinical hypothesis in practice. — PubMed — NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/21427422

Östman, E., Granfeldt, Y., Persson, L., & Björck, I. (2005). Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. Retrieved from https://www.nature.com/articles/1602197

Yagnik D, Serafin V, J Shah A. Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression. Sci Rep. 2018;8(1):1732. Published 2018 Jan 29. doi:10.1038/s41598-017-18618-x

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4 Ways To Use Apple Cider Vinegar On A Keto Diet

4 Ways To Use Apple Cider Vinegar

Anyone who is interested in natural health knows about apple cider vinegar. This ancient tonic has significant health benefits that can be applied to any lifestyle. With the explosion of the ketogenic diet, people are always looking for ways to improve ketosis to magnify its benefits. In this article, you will discover 4 ways to use apple cider vinegar on a ketogenic diet.

I have covered apple cider vinegar extensively on my website for its versatile benefits. There are 4 ways to use apple cider vinegar that I have found extremely helpful for improving blood sugar stability, supporting good digestion and supporting ketone production in the body.

Apple Cider Vinegar

There are many types of vinegar on the market, but in my opinion none of them compare to that derived from apple cider.

This tonic is actually fermented from the juice of apples and contains beneficial enzymes, acetic acid, and other beneficial organic acids that provide amazing health properties.

While other vinegar’s, such as white distilled or balsamic, may taste good in certain recipes, they simply do not provide the same healthful effects. I recommend buying the unpasteurized, unfiltered form of apple cider vinegar with the mother still intact.

Acetic Acid

Although apple cider vinegar contains an array of beneficial compounds, acetic acid is one compound that provides many of the benefits. Acetic acid is a product of the fermentation that converts the sugars in apple cider, first to alcohol, then into acetic acid.

There are several reasons why I think getting more of this organic acid in your life can benefit your keto diet or any other nutritional approach you use. I personally look to use apple cider vinegar to enhance my digestive juice production for better digestive energy and blood sugar stability.

Ketogenic Benefits Of Apple Cider Vinegar

To be clear, almost anyone can benefit from adding apple cider vinegar into their diet. I have just found these benefits to compliment the ketogenic diet very well. My favorite brand that I use at home is the Bragg’s ACV.

Paul Bragg was one of the original natural health teachers in the mid 20th century and he popularized the use of ACV by working with celebrities and national publications. While Paul Bragg wasn’t aware of the benefits of a ketogenic style lifestyle, his ACV works fantastic for enhancing fat burning and digestive health.

Improves Blood Sugar Balance

One of the biggest benefits of a ketogenic diet is that it regulates blood sugar levels. This helps curb insulin resistance and drastically downgrade inflammation in the body.

If you have read many of my articles on the ketogenic diet, you know I am a strong proponent of occasionally cycling out of ketosis by consuming a higher carbohydrate meal (learn why here).

While cycling out of ketosis does have its benefits, consuming a carbohydrate-rich meal can be somewhat inflammatory in nature due to an increase in insulin and temporary burning of sugar for energy.

Apple cider vinegar has actually been shown to help balance this blood sugar response when strategically utilized around meal time. In fact, research has shown that in certain instances, apple cider vinegar was able to reduce the glycemic index of a carbohydrate-rich meal (white bread) from 100 to 64 (1)! Swap the white bread for a low-glycemic carb source and you have done yourself a huge favor.

May Improve Fat Burning

Ketosis is literally the physiological state of burning (oxidizing) fat for energy within the body. So, by improving your body’s ability to oxidize fat, you will support a state of ketosis. Some research has suggested that apple cider vinegar may actually have a modest boosting effect on fat oxidation in the body. (2, 3)

You may have heard of people losing excess body fat simply by adding apple cider vinegar into their daily routine, in addition to improving blood sugar balance, maybe upregulating fat oxidation is the reason why.

Aids Digestion

A ketogenic diet is higher in fat than what most people are used to. People who are used to digesting primarily carbohydrates and proteins may need some additional support with breaking down their meals.

Apple cider vinegar can improve stomach acid and gallbladder function to help with the digestion of fats. Additionally, many people are simply not producing enough stomach acid for effective digestion. Adding apple cider vinegar to foods or consuming before meals can help with this.

Curbs Carb Cravings

Many people swear by consuming apple cider vinegar or sour foods to ward off sugar cravings. This can be helpful when following a ketogenic diet, especially if you are in the beginning stages or experiencing keto flu symptoms.

One of the main reasons many people get sugar cravings is due to blood sugar imbalance. Because of its blood sugar stabilizing effects, apple cider vinegar may be helpful if you are experiencing sugar cravings on a ketogenic diet.

Typically, these cravings are much stronger at the beginning stages of ketogenic diet because your body is adapting to burning fat. At this point some people have a temporary span where they are not producing ketones while having low blood sugar at the same time, leading to sugar cravings.

This benefit can also be derived from citric acid derived from lemons and limes so utilize these three liquids to keep cravings at bay.

Ways To Use Apple Cider Vinegar

Considering the benefits mentioned above, you may find it beneficial to add this powerful tonic to your ketogenic diet plan. I personally use it just about every day in one of these 4 ways.

Use Apple Cider Vinegar On Food

Perhaps one of the simplest ways to incorporate apple cider vinegar on a ketogenic diet is to simply add it to your meals. 1-2 Tbsps. goes a long way on meats, veggies, and especially on higher carb meals when cycling out of ketosis.

Sometimes when I cycle out of ketosis I like to have rice or quinoa. To cut down the glycemic index of these I will add a splash of apple cider vinegar directly to the cooking liquid. To take it a step further, I love to throw in some grass-fed butter, coconut oil, turmeric, and black pepper to turn this meal into a delicious anti-inflammatory delicacy.

I personally love the way it tastes on a nice grass-fed steak or mixed in with quinoa on a higher carb day. In fact, using ACV as a base for marinade is a great way to make your meat very easy to digest, tender, and tasty!

Drink Before Meals

Some people do not like the way ACV tastes in their foods or even at all. For these people to still get the benefits, I will recommend mixing 1 Tbsp. in 2-4oz of water so it can be downed quickly. Drinking this about 15 minutes before a meal helps promote stomach acidity to improve digestion.

This method will also help stabilize blood sugar if consumed before a higher carbohydrate meal. This is a simple and effective way to use apple cider vinegar to help balance blood sugar and support the production of ketones.

Mix With Soups & Stews

In addition to putting apple cider vinegar on your foods, it is actually great for soups and stews as well. Adding in a splash to a beef stew or chicken soup can tang up the flavor a little while also helping pre-metabolize the meal.

The enzymes and acetic acid in there will help to start breaking down the proteins and vegetable fibers to help with digestion and extraction of nutrients. This is a really great way to use apple cider vinegar on a regular basis.

Use Apple Cider Vinegar as a Morning Primer

Finally, one of my favorite ways to use apple cider vinegar is as a morning energy tonic. 1-2 Tbsp in an 8oz glass of water or warm cup of bone broth first thing in the morning is a great way to start the day. This is a great way to help prime the kidneys, control microbial balance in the gut, balance the body’s pH, and provide a gentle energy lift.

Most people I work with report feeling a great boost in overall wellbeing when they do this on a regular basis. Try this out daily for two weeks and see how you feel. You can also use apple cider vinegar in this fashion any time you need a pick-me-up.

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