Does working out on an empty stomach burn more fat?
Find a research-based answer today!!
People could do anything to get fit. Recently, the trend of working out on an empty stomach has become quite popular in the fitness world.
But does working out on an empty stomach burn more fat?
Doing cardio before meals or fasted cardio is an all-time hot topic in the nutrition world.
However, the experts are divided on the usefulness.
Some actually consider it to be the most advanced way to lose fat quickly. On the contrary, some think it’s a waste of time, energy, and effort.
Fasted cardio doesn’t involve an intermittent diet.
In fact, it can be plain and simple cycling or running session in the morning before you fuel your body with breakfast.
But, does exercising on an empty stomach burn more fat? Let’s see what our evaluation concludes…
Does Working Out On An Empty Stomach Burn More Fat?
Actually, fasted cardio is known for working out on an empty stomach.
What’s the science behind it?
When you perform a workout while fasting, your body relies on the already existing stored fat and carbs.
Henceforth, you end up burning more fat.
A study from 2016 shows the benefits of working out on an empty stomach.
The study involved 12 participants who didn’t have breakfast before their workout.
Lastly, the study showed how they burned more fat. Also, their calorie intake diminished in 24 hours.
Some studies completely decline this theory and conclusion.
Research from 2014 on 20 female participants showed no noteworthy difference.
Women had no change in stored fat or body composition even after working out before eating.
The participants were divided into two groups; one ate before working out while the other didn’t.
The researcher measured body fat, body weight, and waist circumference over the course of one month.
At the commencement of the study, the two groups had significant differences in body weight and fat mass.
However, there wasn’t much difference between the results of the two groups.
In short, the outcomes available currently have mixed opinions. We can’t assert a single decisive fact here.
More detailed analysis and study for a long period of time is required to have a better outlook.
Let’s weigh both sides of the argument and everything else that factors in.
#1. Fasted Cardio Burns More Fat
Cycling for a cardio session or HIIT workout on an empty stomach is popular in the fitness world.
People think it can lead to greater fat burning making it an instant motivator. But what’s the science behind it?
The absence of excess calories from pre-workout snacks or recent meals tricks your body.
So, when you perform workouts, your body relies on stored fat for energy.
Henceforth, burning more fat is possible by not eating before exercising.
Experts suggest scheduling your training program in the morning after fasting hours during sleep.
In fact, this allows your body to burn 20% more fat comparatively.
Nonetheless, there isn’t a noteworthy difference in overall fat loss.
#2. Fasted Workouts Won’t Work for Weight Loss Goals
People often miss simple science. There is a difference between preserving your lean muscle and muscle building.
When you take enough protein in your diet and work out, you protect your muscle mass.
Plus, protein helps weight loss efforts!
In fact, this is true even when you rely on an overall calorie deficit diet.
The mechanism is simple. Protein has amino acids, which your body doesn’t favor for primary energy requirements.
Thus, it relies more on stored fats and carbs. Hence, again, you end up burning more.
However, the event may take a U-turn when your training becomes rigorous and you fast for longer.
In such circumstances, your body begins to break down more muscle.
Additionally, eating after a workout refills the fat stores and heals muscle breakdown that occurred during training.
Thus, a clear objective is that protein is a must-have if you do eat before exercising.
#3. How Do You Feel?
This might seem a little odd. However, it isn’t unusual to question how fasting before workouts makes you feel?
Obviously, the choice of doing fasted cardio is a personal preference.
Some might love to work out on an empty stomach.
On the contrary, some would get better results with food.
In other words, you need to ask yourself, what you like the best and what works for you.
#4. Heavy Workouts Require Power
Some workouts and exercises demand more energy, power, and speed.
Thus, performing such exercises without eating anything won’t go well for you.
In other words, you might face a problem or won’t be able to perform it properly.
Typically, in a fasted state, your body relies on fat and stored energy, which may not always offer the required energy.
However, for heavy workouts, enough supply of energy is important.
Thus, if you want to get stronger and fast, make sure you have something before beginning the training session.
#5. Fasted Cardio Can Have Downsides
While having a heavy meal or snack before cardio may make you feel sick while the workout is in progress, a two-hour session will require you to have some nutrients in your body.
If you can’t go with a smaller meal or have at least 2 hours to digest before hitting the gym, find another way.
Consume something supplying adequate energy quickly and is easily digestible.
Or, you can perform cardio in a fasted state as well.
Just don’t overdo it on an empty stomach to avoid lightheadedness.
#6. Have Health Conditions? You May Have to Skip Fasted Workouts!
Fasted cardio is good for people in good health.
Experts recommend considering your health condition before committing to the weight loss trick.
Actually, the dangers of working out on an empty stomach can hinder your health.
It can lead to dizziness because of low blood pressure or blood sugar level.
Undoubtedly, this can put your body at a greater risk. Thus, the final decision is subjective.
Quick Tips for Doing Fasted Cardio
Made up your mind to give a shot to fasted cardio?
Try these quick tips to stay fit and safe:
- Don’t go for a fasted cardio session for more than 60 minutes.
- Choose low to moderate-level workouts.
- Fasted cardio doesn’t exclude drinking water; so, drink a lot of it.
- Always remember, your whole lifestyle and nutrition play a huge role in weight loss and slimming than how and at what time you workout.
Most importantly, listen to your body. Do what you feel is best for you.
There are pros and cons of Working out on an empty stomach, and those must be explored.
So, before you bring a change in your diet and workouts, consult a certified dietician, personal trainer, or doctor for guidance.
People are quite busy finding the answer to do you burn more fat exercising on an empty stomach.
However, amid all this, they forget to examine the underlying dangers associated with it.
Thus, we took a step ahead to dig into the possible disadvantages of working out on an empty stomach.
Is It Safe to Work Out on an Empty Stomach?
Do you lose more weight exercising on an empty stomach? Is it safe?
Well, that depends.
Often, a workout is the first thing done by a professional before having breakfast.
Hence, the idea of fasted cardio is the #1 hot topic in the fitness world. People believe it helps you burn more fat.
However, people miss out on the other side.
Having pre-workouts before hitting the gym spikes your energy and performance.
In some cases, these can be extremely useful.
So, before you bring about any changes, learn about the benefits and risks of working out on an empty stomach.
The Science
Some studies do support the idea of working out on an empty stomach.
However, it doesn’t mean at all that it is ideal and everyone should follow it.
Doing so may use up your energy storage, lessening your stamina level.
Also, it raises the issue of low blood sugar levels leading to dizziness, nausea, and weakness.
Ultimately, Does Working Out On An Empty Stomach Burn More Fat?
The answer varies accordingly and depends on the individual as well.
Nonetheless, with another scientific way, you can still ignite the fat-burning process.
Foods to Boost Performance Pre and Post Workouts
Having performance-boosting food can get you greater weight loss results.
In fact, switching a few meals with these foods can amplify your weight loss, performance, and energy level by multitudes.
- Follow a balanced diet.
- Have whole nutritious, natural foods.
- Rely on healthy carbs like whole grains, legumes, fresh fruits, and veggies.
- Pick healthy fats like avocados, ghee, olive, and coconut oil.
- Have more protein from lean eggs, meats, and low-fat dairy products.
- Iron-rich foods include cooked beans, fish, and green veggies.
- Other healthy options include nuts, seeds, and sprouts.
If you want to have something before a workout, have something easily digestible containing carbs, proteins, and fats.
Moreover, have your meal at least 2 to 3 hours before your scheduled workout.
To save time, snack on a peanut butter sandwich, energy bar, or fresh or dried fruit.
Furthermore, drink water, juice, or sports drinks to keep yourself hydrated.
You can also try smoothies or meal replacement drinks to increase your fluid intake.
Actually, it is necessary to keep yourself hydrated before, during, and post-workout.
In fact, some foods are more effective in improving speed, performance, and post-workout recovery rate.
For this, switch to meals containing protein, carbs, and fiber. Have them 30 minutes to 2 hours before hitting the gym.
Indeed, healthy protein amplifies your immune function while speeding up muscle recovery and repair.
Rely on foods having lots of vitamin C and D, zinc, and calcium for maximum benefits.
Some healthy post-workout meals are:
- Pizza,
- soy milk,
- sandwich,
- energy bar,
- fruit smoothie,
- nuts and seeds,
- whole-grain bread,
- yogurt with berries,
- prunes or prune juice, and
- low-fat chocolate milk.
These are the top options for post-workout munching.
Undoubtedly, these can supply enough energy to compensate for your daily demand.
So, the answer to does a fasted cardio burns more fat really depends on a number of factors.
In some cases, it can risk muscle preservation.
Also, after getting what to eat, you need the right timing to feed in.
Let’s go through the words of an expert in this respect.
When Should You Eat?
There are many working out on an empty stomach fact or myth out there.
Unfortunately, people often undermine all of the facts and believe in the myth in the absence of credible information.
First and foremost, fasted cardio may work for you.
But weight training on an empty stomach isn’t a good thing. Actually, it is effective for low to moderate exercises.
Workouts demanding greater energy should be skipped when you haven’t had anything to eat.
Thus, for fasted cardio, rely on low energy demanding workouts like yoga or light jogging.
Obviously, your eating time differs based on the kind of training program you follow.
In the case of low-impact workouts, like golfing, walking, or gentle yoga, you don’t require fueling yourself beforehand.
On the contrary, you need to eat before performing exercises requiring strength, energy, and endurance.
This includes running, tennis, and swimming. In fact, it is highly important if your training program exceeds an hour.
However, in specific conditions, you need to eat during workouts lasting more than an hour, and this includes a marathon.
Well, this is necessary to regulate your blood glucose levels to continue moving.
Moreover, it stops the use of your muscle for energy, helping you stick to bulking goals.
Before bringing any change in routine, we recommend consulting with a specialist.
The recommendation is of top priority for people with different health conditions including thyroid, low blood pressure, or hypertension.
At last, answering do morning workouts burn more fat shouldn’t be tough for you after going through all the sections of this blog.
Here’s a summed-up overview.
The Bottom Line
Experts have varying opinions when it comes to answering: Does Working Out On An Empty Stomach Burn More Fat?
Some believe it works, some don’t.
When you work out on an empty stomach, don’t sweat it out.
In other words, fasted cardio should only include low to moderate workouts.
Skip workouts requiring extreme energy levels.
But does working out on an empty stomach burn muscle too?
Well, yes, it may.
When you perform an intense workout on an empty stomach, your body requires more energy.
Thus, it starts utilizing the stored muscle for energy. Hence, your lean muscle preserves start to diminish.
There’s no universal answer to whether exercising on an empty stomach works or not, but we know one thing.
The total fat burning doesn’t only depend on whether you work out before or after having your meal. It has a lot to do with your entire lifestyle.
Try both ways, be attentive to how your body responds, and follow what works best for you.
Still, if you’re planning to bring any sudden change in your workout or diet and you have a medical condition, consult a professional beforehand.
In general, make gradual changes in the right direction and you are all set to achieve your goals.