Many fitness enthusiasts have been debating about the effectiveness of fasted training for weight loss. Some believe that exercising on an empty stomach helps to burn more fat, while others think that it has no impact on weight loss whatsoever.

In this article, we’ll discuss what science has to say about fasted training and its effectiveness in burning fat.

What is fasted training?

Fasted training is an exercise done without consuming any food or drink (except water) beforehand. The aim is to use stored energy in the body (in the form of glycogen) to fuel the workout instead of relying on the food consumed before exercising.

Does fasted training burn more fat?

The reason why fasted training gained popularity is that it was believed to boost fat burning. When the body is in a fasted state, insulin levels are low, and the body is in a better position to burn stored fat.

However, research has shown that the amount of fat burned during fasted training is negligible.

The science behind fasted training

While it was believed that fasted training helped to boost fat burning, studies have shown that this is not necessarily the case.

A study published in the International Journal of Sports Nutrition and Exercise Metabolism found that when participants exercised on an empty stomach, they burned the same amount of fat as those who had just eaten.

What about the after-burn effect?

One argument for fasted training is that it helps to increase the after-burn effect, also known as excess post-exercise oxygen consumption (EPOC). This is when the body continues to burn calories even after the workout is over.

However, while a study published in the British Journal of Nutrition found that fasted training did lead to a higher EPOC, the difference was not significant and would not make a noticeable difference in overall weight loss.

Is fasted training beneficial in any way?

While fasted training may not be more effective for fat burning, it can still be beneficial for some people. For example, those who have digestive issues may feel more comfortable exercising on an empty stomach.

Additionally, fasted training may help to improve insulin sensitivity—which is a good thing for weight loss and overall health.

What should you eat before exercising?

While fasted training may not be beneficial for everyone, it’s important to fuel your body properly before exercising. Complex carbohydrates provide long-lasting energy, while lean protein helps to build and repair muscle tissue.

Here are some meal ideas to consider before exercising:.

A bowl of oatmeal with nuts and fruit
A smoothie made with Greek yogurt, fruit, and spinach
A sandwich made with whole-grain bread, turkey, avocado, and veggies

Conclusion

While fasted training may seem like a quick fix for weight loss, the science shows that it’s not necessarily more effective than exercising after eating.

However, if you find that you feel better exercising on an empty stomach, or if you have digestive issues, then it may be a good option for you. Just remember to fuel your body properly before exercising to ensure that you have the energy to perform your best.