Is it true that working out on an empty stomach helps you lose weight?
Is it true that working out on an empty stomach helps you lose weight? And can they cause harm?
Why is it believed that working out on an empty stomach helps you lose weight?
“Hungry” workouts gained popularity thanks to the book “Body for Life” by Bill Phillips and Michael D’Ors. It says that 20 minutes of intense aerobic exercise on an empty stomach will help you achieve visible results. According to the authors, it’s all about glycogen, the energy storehouse. Its source is glucose, which is formed from carbohydrates. And it is the glucose chains that create glycogen molecules.
Food and physical activity directly affect the amount of this substance in the body. The level of glycogen in the morning, before eating, is quite low, and therefore it is believed that accumulated fat will be used as a source of energy during exercise .
The book was published in 2002, and the theory about training on an empty stomach had no evidence. It was only in 2013 that the results of a study by scientists from the UK were published.
They found that the active men burned more fat on an empty stomach than after breakfast. They also didn’t consume any extra calories or experience increased appetite throughout the day. But the researchers noted that this was a short-term study and it’s too early to draw conclusions about long-term results.
Indeed, exercising on an empty stomach can be effective. However, this method of fat burning has a number of disadvantages and cannot become a universal remedy for everyone who wants to get rid of extra pounds .
Are There Real Benefits to Exercising on an Empty Stomach?
Exercise to reduce body fat was the subject of a 2011 study by Brad Schoenfeld, who reported on an experiment in which participants cycled for two hours at varying intensities. Four trials were conducted: two in which they consumed high-glycemic carbohydrates before the workout , and two in which they fasted for 12 to 14 hours before and during the workout.
The experiment showed that during moderate-intensity exercise, fat oxidation was the same whether the subjects ate or not.
Also in 2014, the results of another study were presented , where women were the subjects. The basis was the same theory of Bill Phillips and Michael D’Ors – supposedly aerobic exercise after an overnight fast accelerates the fat burning process.
20 women were divided into two groups. All participants followed a hypocaloric diet. In addition, with an equal amount of exercise, some trained on an empty stomach, while others ate before training. But despite this, weight loss was ultimately observed in both groups.
This means that if you follow a sensible diet combined with physical exercise, it won’t matter whether you exercise before or after meals. The main thing in this matter is to rely on how you feel.
Is there any harm in exercising on an empty stomach?
You need to look at training from a health point of view, because it is a serious stress for the body. Therefore, you should focus only on your condition. If there is weakness, dizziness , decreased productivity, then you should stop training, because its effectiveness will be minimal.
In addition, after a while, training on an empty stomach will stop showing results: the fat burning process will slow down due to the body’s fatigue. Brad Schoenfeld notes in the results of his study that those who train to build muscle mass should avoid physical exercise on an empty stomach. Because the process involves protein, which stops working on muscle growth and recovery.
To burn fat, it is worth using the strategy of high-intensity interval training . This is alternating work at maximum intensity with periods of rest or calm movement. Such training leads to greater calorie expenditure and fat breakdown. However, if you do this on an empty stomach, you can significantly reduce productivity.
Exercising on an empty stomach cannot cause any specific harm to your health. And if they do not affect your well-being, then there are no other contraindications. But before exercising, it is better to consult with specialists. After all, in pursuit of the desired forms, it is important not to harm yourself.