Yet another disputable subject in the fitness community – should you train on an empty stomach or not? Is this a safe strategy to help you lose weight or not? Surprisingly, that depends because there is no one-size-fits-all solution for each and every one.
Read on to get better acquainted with the benefits and risks of exercising in a fasted state and decide whether this approach is suitable for your particular needs and set goals.
What is a fasted state?
Before we get to today’s core topic, let’s first all agree on the following: exercising in a fasted state is completely different from exercising when hungry. Being in a fasted state means that you had a meal and you gave your body 3 to 6 hours to digest it. This period can vary from person to person depending on various factors like the amount of food eaten or time the GI tract needs to process it. So, your stomach might be empty, but you don’t feel ravenous and drained.
To be sure that you are in a fasting state, the best time to exercise would be first thing in the morning before breakfast and after you’ve spent enough time sleeping after dinner. Allegedly, your metabolism will be completely ready to switch to a fat burning mode and lose more weight. Another case scenario would be to enjoy a hearty breakfast, skip lunch and train at night.
Can you lose more weight on an empty stomach?
It is believed that in a fasted state your insulin levels are low, which means that there is barely available glucose in your bloodstream to be used as a source of energy. As a result, your body has to rely on stored fat for fuel in order to complete the training session, potentially leading to a higher degree of fat loss.
What does science say? Definitively it’s a two-sided story! While a study from 2016 shows that men who didn’t eat breakfast before training burned more fat and cut their caloric intake over the next 24 hours, another one from 2014 conducted among women finds no substantial fluctuations in body composition between those who ate or fasted before exercising.
Hopefully, there will be more exhaustive research over a longer period of time to prove these findings right or wrong.
Potential benefits
Among the most talked about benefits are the following:
- Accelerated weight loss
That’s the most feasible especially if your body already uses fat for fuel instead of glucose.
- Relieved stomach discomfort
Mostly valid if eating before working out upsets your stomach and messes up your training routine.
- Ketosis helper
Training in a fasted state could help you deplete excess glycogen stores faster and enter ketosis.
- Increased human growth hormone
Intermittent fasting has shown to naturally boost and support the production of human growth hormone while keeping insulin levels low. Training in a fasted state should only enhance that effect.
Potential downsides
Just like any other fat-burning technique, this one too comes with a few downsides.
- You might lose muscle mass
How does this happen? As you are in a fasting state before training and your glycogen stores are basically depleted, this puts more stress on your body. Stress instigates extra cortisol release leading your body to break down muscle tissues to use protein as an energy source. To prevent that, make sure to have a protein-rich meal after your workout and to rely on nutrient-dense meals most of the time.
The Fasting Diet is a structured eating pattern alternating between eating and fasting periods. This approach can promote various health benefits, including weight loss, improved insulin sensitivity, and cellular repair. By restricting calorie intake during specific time windows or days and excluding specific foods, fasting diets help the body tap into stored energy and promote fat loss.
- You might feel low in energy
You might be that kind of person who doesn’t have that much stamina and resilience to work out in a fasted state. Or your blood sugar levels might be naturally too low which can result in feelings of lightheadedness, nausea or shakiness after training in a fasted state. So, if you typically engage in high-speed and powerful cardio, you might need to work on your glucose levels prior to exercising as it is considered to be the best energy source for such activities. Therefore, don’t forget to focus on optimal hydration and enjoy a light and easily digestible snack before breaking a healthy sweat.
Final thoughts
If you do work out on an empty stomach sometimes, you feel fine afterwards and you manage to achieve your set goals, then this technique might be the perfect fit for you. However, bear in mind that it may not be the best tool in terms of strenuous or long-lasting activities. To reduce the risk of experiencing any potential downsides, make sure you listen to your body and do what feels appropriate for you. Meanwhile, maintain good hydration, eat a nutrient-dense diet and enjoy restorative sleep for optimal results. If you have questions about whether or not you should train on an empty stomach, do not hesitate to consult with your trainer, nutritionist or healthcare provider for personal guidance.
