Does Working Out While Fasting Help With Fat Loss Or Is It Better To Exercise During Eating Windows
When partaking in exercise fasted, a greater amount of fat is broken down and used for energy. This process is commonly known as lipolysis. However, this does not equate to more fat burning. It just means more fat is being utilized to provide the body with energy for exercise.
During fasted workouts, the body will break down stored energy in the body to supply muscles with energy to perform the activity. If optimizing performance is your primary goal, fasted workouts may not be advisable since you are further depleting your body and not providing your muscles with ample energy to perform.
Additionally, eating within an hour after exercise becomes more crucial to promote recovery and stimulate muscle protein synthesis. The best recommendation would to always perform exercise close to or during feeding periods to promote optimal muscle recovery.
What Types Of Intermittent Fasting Plans Lead To Weight Loss
The review included studies on three types of intermittent fasting:
- Alternate day fasting , which typically involves a day of unrestricted eating alternated with a fasting day where 500 calories consumed in one meal account for the total daily calorie intake
- The 5:2 diet, a modified version of alternate day fasting that involves five feasting days and two fasting days per week.
- Time-restricted eating , which limits eating to a specified number of hours per day , followed by 16 hours of fasting
Its worth noting that the review wasnt designed to compare the effectiveness of different types of intermittent fasting plans because the studies were done in different groups of people and using different parameters. But the results did indicate that individuals who followed either the alternate-day diet or the 5:2 plan both averaged a loss of around 7 percent of their body weight , and were able to maintain that loss for a year. Despite fasting much less frequently than alternate-day fasters, subjects who participated in the 5:2 diet lost an equivalent amount of weight, a finding that surprised researchers.
While all plans led to some weight loss, following a time-restricted eating plan was the least effective plan for shedding pounds. In total, participants with obesity who followed a time-restricted eating plan lost an average of 3 percent of their body weight.
The Potential Pitfalls And The Latest Concerns Over Muscle Loss
The likely Side Effects of Intermittent Fasting could involve feeling out of energy. In extreme cases, it can cause dizziness and chronic fatigue.
Your body usually takes its own time adhering to dietary changes, especially if these modifications are sudden. Binge eating and irritability are all too common when these changes are not made mindfully.
By mindfully, we mean making changes gradually and eating nutritious instead of .
While these recommendations should ease out any issues when starting out, there are things to worry about!
A new study published in the JAMA Internal Medicine suggests IF isnt as effective as it is said to be.
According to the results, IF can, after all, not lead to much more weight loss than a conventional eating pattern. Plus, it can lead to lean muscle loss, which is quite opposite of what you must be aiming for.
This 12-week study was conducted on men and women aged 18 to 64 years. They had a body mass index of 27 to 43. Moreover, the randomized clinical trial included 116 overweight or obese adults.
The trials were done by splitting men and women into two groups. One had to follow an eating schedule of 3 structured meals per day.
Whereas, the other group adhered to time-restricted eating where they could eat only from 12:00 pm to 08:00 pm. This means they had to avoid any sort of caloric intake right from 08:00 pm till 12:00 pm the next day.
These were the results observed in the study:
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Fasting And Metabolic Health
In the past fifty years, rates of type 2 diabetes have increased by a factor of seven in the United States. More than 34 million Americans have type 2 diabetes, and many more have prediabetes.
At its core, type 2 diabetes is a problem with the hormone insulin. This problem is called insulin resistance.
When someone is insulin resistant, theyre unable to effectively store blood sugar in muscle and liver cells. As a result, blood sugar stays dangerously high, driving many complications of diabetes.
To compensate, the insulin-resistant person makes more insulin to handle that blood sugar. Although insulin plays many roles, the effects on appetite might be most important in this discussion. Insulin-resistant individuals, and/or folks who experience significant blood sugar swings, tend to experience more hunger.
Insulin resistance is driven by diet and lifestyle factorsand it can be reversed with diet and lifestyle factors. Fasting appears to be one of these factors.
One study found that 12 months of 5:2 fasting caused significant drops in average blood sugar in type 2 diabetics. This suggests an improvement in insulin function.
But was the protocol the key, or the reduction in calories? Since the calorie-restricted group saw similar improvements, I think we have our answer.
Does Intermittent Fasting Work If You Dont Exercise
Above, I mentioned that intermittent fasting relies on metabolic switching but, what do you need in order for the switch to happen? Physical activity.
The way metabolic switching works is very simple, but if you have a sedentary lifestyle then the switch can never be triggered, no matter how long you fast for. The period of fasting has to be paired with physical exercise or activity so that your metabolism actually switches and starts to break down the stored fats and glucose in the body.
If youre curious about intermittent fasting, but dont currently work out regularly, Id be thrilled to help you figure out a simple way to start incorporating a workout routine into your daily schedule! I host monthly at-home bootcamps for all different fitness levels, paired with our AMAZING virtual support & accountability group, its a great way to get started!
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Benefits To Metabolic Health
Good metabolic health means having optimum levels of blood sugar , fat , good cholesterol , blood pressure and other markers that indicate your risk of heart disease, stroke and other chronic conditions.
Certainly, from a metabolic point of view we definitely see benefits in intermittent fasting, says Dr Collins. Youre better at clearing, storing and utilising carbohydrate and fat when youre on an intermittent fasting regime, so there are improvements in insulin sensitivity, blood lipids and other cardiovascular risk factors.
Such improvements are evident in lean people as well as those who are overweight, he says. This is possibly because healthy-weight people can still carry harmful deposits of fat in their internal organs, including the liver.
But the effects of weight-loss are difficult to untangle from other processes at play during fasting. Dr Collins is conducting more research to find out whether metabolic health can be improved in people on intermittent fasting programmes without reducing their overall calorie intake.
Week Three Phase Three
This is known as the concluding fat loss week or the high-carb high-protein cycle. During this week, your food consumption should be as follows :
- 1 to 2 days high in carbs
- 1 to 2 days high in protein and low in carbs
- one to two days high in carbs
- 1 to 2 days high in protein and low in carbs
1. Undereating window Eat the same foods that you had been eating during the first week.
2. Overeating window Break your fast with the same salad that you have been having. The next large meal or smaller meals should consist of cooked vegetables, some animal protein, and one main source of carbohydrates like corn, rice, potatoes, whole-wheat pasta, barley, or oats.
High-Protein Low-Carb Days
1. 20-hour Underfeeding window The same foods and drinks that you have been having throughout the previous weeks.
2. 4-hour Overfeeding window Break your fast with the same salad, and the next meals should have 227 to 454 grams animal protein and some cooked, non-starchy vegetables.
3. Fruit While you should not consume grains or starchy veggies during these days, you can have some fruit if you are still hungry at the end of the night.
Once you have completed this 3-week phase, you are supposed to start it all over again. If this suggestion does not appeal to you, just stick to the undereating rules set for the 20 hours and then consume healthy, high-protein meals in the 4-hour overfeeding window.
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Intermittent Fasting For Weight Loss
Research is limited on how well intermittent fasting works for weight loss. Some studies have indicated that it can help people lose weight in just a matter of weeks, while others found no weight-loss benefit at all.
It may also depend on the type of intermittent fasting schedule that you choose. Here’s what research says about three of the most popular intermittent fasting methods:
- 16/8 intermittent fasting. A 2020 study of 116 adults found no significant difference in weight loss between a group that limited all calorie intake to between 12 p.m. and 8 p.m. each day and a control group that was allowed three meals per day, plus snacks. Notably, the 12-week study found fasting could lead to loss of muscle mass.
- Alternate-day fasting. A 2017 study that compared an alternate-day fasting plan with a typical calorie restriction diet found no significant difference in weight loss between participants. The study involved 100 obese participants, and there was a significant dropout rate only 69% of the subjects stayed until the end.
- 5:2 intermittent fasting. A 2013 study found that, from a sample of 115 overweight women, those who tried a 5:2 intermittent fasting diet for 3 months lost more fat and experienced a greater reduction of insulin resistance than women who followed a standard calorie-restricted diet for the same time period.
What Can I Eat While Intermittent Fasting
During the times when youre not eating, water and zero-calorie beverages such as black coffee and tea are permitted.
And during your eating periods, eating normally does not mean going crazy. Youre not likely to lose weight or get healthier if you pack your feeding times with high-calorie junk food, super-sized fried items and treats.
But what Williams likes about intermittent fasting is that it allows for a range of different foods to be eaten and enjoyed. We want people to be mindful and take pleasure in eating good, nutritious food, she says. She adds that eating with others and sharing the mealtime experience adds satisfaction and supports good health.
Williams, like most nutrition experts, regards the Mediterranean diet as a good blueprint of what to eat, whether youre trying intermittent fasting or not. You can hardly go wrong when you pick complex, unrefined carbohydrates such as whole grains, leafy greens, healthy fats and lean protein.
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Does Intermittent Fasting Work For Weight Loss
Intermittent fasting is an eating pattern that has become popular among people looking to lose weight.
Unlike diets and other weight loss programs, it doesnt restrict your food choices or intake. Instead, all that matters is when you eat.
While some people claim that intermittent fasting can be a safe and healthy way to shed excess weight, others dismiss it as ineffective and unsustainable.
This article explains whether intermittent fasting works for weight loss.
What To Do Ifintermittent Fasting Stops Working
In the modern world, its very easy to get what you want immediatelywithout having to work for it. You can just order 10 000 calories to yourdoorstep without leaving the couch, eat it within a few hours, and get all theentertainment you desire. However, some things like your health and fitness requiremore effort and theyre worth working for.
Instead of wanting immediate gratification, realize that consistency and delayed return will make you a better person. Not only will you be more likely to achieve your goals but youll also develop more willpower, self-discipline, and character. This kind of mindset will carry over to other areas of your life as well and youll be more successful in everything else you do.
If you want to start intermittent fasting with resistance training, then check out my Metabolic Autophagy Master Class. Its a 13-hour video course with dozens of videos and a 4-week meal plan/workout routine that tells you exactly what to do and how.
You Have Period Pain Pms Or You’re Trying To Get Pregnant
Intermittent fasting requires you to restrict food for periods of time, which overtime, can make your body more sensitive to insulin. Insulin sensitivity is a good thing, it means your cells can use the energy from the food you eat more efficiently, which ultimately helps lower your blood sugar. But for some, low blood sugar and hunger means more stress on the body. Going through long periods of fasting, resulting in low blood sugar and stress on the body, can mean bad news for your hormones and fertility.
“I don’t recommend if have a lot of stress, aren’t sleeping enough, are exercising a lot, are trying to get pregnant, have a history of disordered eating or have hormone imbalances or thyroid or adrenal issues…which pretty much excludes most women,” says Melissa Groves Azarro, an integrative and functional medicine dietitian specializing in women’s health and hormones.
Studies performed on young rats showed that fasting negatively affected reproductive health for male and female rats. “Women’s hormones are super susceptible to perceived stress and scarcity, so intermittent fasting can worsen existing hormone imbalances. I do think it may be a useful tool in menopause, if sleep, stress and exercise are balanced,” Azarro says.
Signs Thatintermittent Fasting Is Right For You
Here are some of the traits that will ensure that yourintermittent fasting goes exactly how you want it too.
- You have monitored your food and calorie intakein the past. This essentially means thatyou have done some type of diet previously.
- You are already living a healthy lifestyle thatincludes exercising.
- You dont have children and/or are single .
- Your spouse/partner is either doing it as well,or is very supportive of you
- You have a job that allows you to be able toadapt to a completely new eating plan.
While this is by no means a definitive list of requirementsbefore you are allowed to get started with intermittent fasting, these fivefactors will help you to get adjusted to the new protocols that you will beadapting, as well as allow you to incorporate them into your everyday life moreeasily.
But even if you do not meet all of the above requirements,there are a few more factors that if you have them, you may want to be a littlemore cautious while starting out your intermittent fasting diet plan.
- You have children and/or are married.
- You have a job that is based off of yourperformance or that deals with clients face to face.
- You are involved with athletics or competing insports
Finally, if you have experienced any of the followingconditions, intermittent fasting may not be the best eating plan for you.
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Does Intermittent Fasting Actually Help With Weight Loss
It seems to work about as well as regular dieting. A 2019 review looked at multiple studies that pitted general dietingwhich is to say, restricting caloriesagainst intermittent fasting, and found that both seemed effective in terms of short-term weight loss.
But theres no evidence to suggest its healthier than other forms of dieting, either. A 2018 study that compared those who followed a standard low-calorie diet with dieters who intermittently fasted found there wasnt any difference between dieters in terms of heart health another, published in 2019, found no differences between glucose, insulin and lipid levels.
Benefits To Gut Health
Short periods of fasting, such as skipping breakfast , may benefit your gut microbes, explains Professor Tim Spector of Kings College London in his book Spoon-Fed. Although research in the field is in its early stages, accumulating evidence suggests that during fasting, certain species of microbes replicate and feed off carbohydrates in the gut lining. This makes the gut barrier healthier and more efficient.
One explanation for this could be that gut microbes follow a circadian rhythm like you do. Microbe communities, like us, may also need to rest and recuperate as part of a daily circadian rhythm which could be important for our gut health, writes Spector.
Everyones body responds differently to skipping meals, so Spector suggests experimenting by giving breakfast or another meal a miss to see how you feel. Leaving a minimum of 12 hours between eating, even if its only occasionally, could improve your mood and energy levels in the short term , he argues.
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/5reasons Why Intermittent Fasting May Not Work For You
Diet trends are ever-changing and currently, Intermittent Fasting is all the rage. The fasting method that has been a part of myriad cultures for several years has now become a popular means to shed kilos and get in shape. The credit for the immense popularity of the diet among fitness enthusiasts goes to no restriction of food groups and a flexible eating window. It can be easily followed with a diet like low-carb and keto to expedite the weight loss process. Even though the fasting method is safe to follow, it might not be beneficial for all, that’s what Lifestyle and Wellness coach Luke Coutinho suggests.