Fasted training, also called fasted exercise, is when you engage in physical activity while in a state of fasting. This means that your body hasn’t had any food or nutrients in several hours, typically overnight.

Burning fat, on the other hand, is the process of using stored body fat as fuel for energy during exercise. Many people believe that fasted training is an effective way to burn fat, but what does science say?.

What Happens when you Exercise in a Fasted State?

When you’re in a fasted state, your body doesn’t have any carbohydrates readily available for energy. As a result, it turns to other fuel sources, such as fat.

Your body must first convert fat into an energy source that can be used by the muscles, known as fatty acids. This process is called lipolysis and is the first step in burning fat.

Does Fasted Training Burn More Fat?

Many people believe that engaging in fasted training will lead to greater fat loss than exercising in a non-fasted state. There are a few reasons why this is thought to be the case. Firstly, during fasted exercise, insulin levels are low.

This means that the body is less likely to store glucose as fat and more likely to use stored fat as fuel. Secondly, when you eat before exercising, your body will use the food you ate as energy instead of tapping into your fat stores.

Finally, some studies suggest that engaging in fasted exercise can increase the body’s sensitivity to insulin, making it easier to burn fat in the long term.

What does Science Say about Fasted Training and Burning Fat?

Although there is some evidence to suggest that fasted training may indeed lead to greater fat loss, the science is not entirely clear on this matter.

Some studies have found that fasted exercise results in greater fat loss than non-fasted exercise, while others have found no difference between the two groups.

A Study on Fasted Cardio

A study published in the British Journal of Nutrition compared the effects of fasted cardio versus non-fasted cardio on fat loss and overall body composition.

The study found that while both groups experienced similar improvements in body composition, the fasted cardio group experienced greater fat loss. However, it is important to note that this study was conducted in a small sample size of only 20 individuals, so more research is needed to determine if this effect is consistent across a larger population.

A Meta-Analysis on Fasting and Exercise

A meta-analysis of several studies on fasting and exercise conducted in 2021 found that there is no significant difference in fat loss between fasted and non-fasted exercise.

However, the study did find that engaging in exercise in some form of a fasted state can lead to increased insulin sensitivity and overall health improvements. The authors of the study suggest that individuals who are looking to lose fat should focus on creating a calorie deficit through diet and exercise rather than relying on fasted exercise as a sole method of fat loss.

The Bottom Line

While some studies suggest that fasted training can lead to greater fat loss, the science is not entirely clear on this matter.

It appears that individuals who are looking to lose fat should focus on creating a calorie deficit through diet and exercise rather than relying on fasted training as the sole method of fat loss. Additionally, there are potential risks associated with fasted training, such as decreased performance and increased risk of injury.

It’s important to always listen to your body and prioritize your health over any perceived advantages of fasted exercise.