How To Use Apple Cider Vinegar On Keto Diet

How To Use Apple Cider Vinegar On Keto Diet

The ketogenic diet, or keto diet, has gained significant popularity in recent years due to its potential for weight loss and various health benefits. This low-carb, high-fat diet aims to put your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. While following a keto diet, many people look for additional ways to enhance their results and support their overall health. One such option is incorporating apple cider vinegar into their routine. In this article, we will explore how to use apple cider vinegar on a keto diet and the potential benefits it can offer.

What is Apple Cider Vinegar?

Apple cider vinegar (ACV) is a type of vinegar made from fermented apple juice. It has been used for centuries as a natural remedy for various health conditions. ACV is rich in acetic acid, which is believed to be responsible for its potential health benefits.

Benefits of Apple Cider Vinegar on Keto Diet

When used in conjunction with a keto diet, apple cider vinegar may offer several benefits:

  • Improved digestion: ACV has been shown to promote healthy digestion by increasing stomach acid production, which aids in the breakdown of food.
  • Reduced blood sugar levels: ACV may help lower blood sugar levels by improving insulin sensitivity, making it beneficial for individuals with diabetes or those following a keto diet.
  • Increased satiety: The acetic acid in ACV has been found to increase feelings of fullness, potentially reducing calorie intake and aiding in weight loss.
  • Enhanced fat burning: Some studies suggest that ACV may increase fat burning and promote weight loss by boosting metabolism.
  • Improved heart health: ACV has been associated with lower cholesterol and triglyceride levels, which are important markers of heart health.
  • Antimicrobial properties: ACV has antimicrobial properties that may help fight off harmful bacteria and promote a healthy gut.

How to Incorporate Apple Cider Vinegar into Your Keto Diet

There are several ways to include apple cider vinegar in your keto diet:

1. Drink it diluted in water

Mix 1-2 tablespoons of ACV with a glass of water and drink it before meals. This can help improve digestion, increase satiety, and potentially reduce blood sugar spikes after meals.

2. Use it as a salad dressing

Make a keto-friendly salad dressing by combining ACV with olive oil, herbs, and spices. This not only adds flavor to your salad but also provides the potential health benefits of ACV.

3. Add it to marinades and sauces

Include ACV in your marinades and sauces for meats and vegetables. It can help tenderize the meat and add a tangy flavor to your dishes.

4. Use it in keto-friendly recipes

Look for keto recipes that incorporate apple cider vinegar as an ingredient. This can be anything from keto-friendly coleslaw to pickled vegetables.

Frequently Asked Questions (FAQ)

1. Can apple cider vinegar kick you out of ketosis?

No, apple cider vinegar is very low in carbohydrates and calories, so it is unlikely to kick you out of ketosis. However, it’s essential to check the label of any flavored or sweetened ACV products, as they may contain added sugars or carbs.

2. How much apple cider vinegar should I consume on a keto diet?

The recommended dosage of apple cider vinegar varies, but starting with 1-2 tablespoons diluted in water before meals is a common practice. However, it’s best to consult with a healthcare professional to determine the right dosage for your specific needs.

3. Can apple cider vinegar help with keto flu?

While apple cider vinegar cannot directly alleviate keto flu symptoms, it may support overall health and digestion, which can indirectly help with keto flu. However, it’s important to stay hydrated, consume enough electrolytes, and follow a well-balanced keto diet to minimize keto flu symptoms.

4. Can I take apple cider vinegar supplements instead?

Apple cider vinegar supplements are available in pill or capsule form. While they may offer convenience, it’s generally recommended to consume ACV in its natural liquid form to obtain the full range of potential benefits.

5. Are there any side effects of consuming apple cider vinegar?

While apple cider vinegar is generally safe for most people, consuming excessive amounts or undiluted ACV may cause digestive issues or damage tooth enamel due to its acidity. It’s best to start with small amounts and monitor your body’s response.

6. Can apple cider vinegar replace a well-formulated keto diet?

No, apple cider vinegar cannot replace a well-formulated keto diet. It can be a helpful addition to support your overall health and enhance the benefits of a keto diet, but it should not be relied upon as the sole strategy for achieving ketosis or weight loss.


Apple cider vinegar can be a valuable addition to a keto diet, offering potential benefits such as improved digestion, reduced blood sugar levels, increased satiety, enhanced fat burning, improved heart health, and antimicrobial properties. Incorporating apple cider vinegar into your keto routine can be as simple as drinking it diluted in water, using it as a salad dressing, adding it to marinades and sauces, or including it in keto-friendly recipes. However, it’s important to consult with a healthcare professional before making any significant changes to your diet or supplementation routine. Remember, apple cider vinegar is not a magic solution, but it can complement your keto journey and support your overall health goals.