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.
Why I Chose To Try Time
The definition of intermittent fasting is pretty basic. Its really just a period of eating, followed by a period of not eating, says Krista Varady, PhD, an associate professor in the department of kinesiology and nutrition at the University of Illinois in Chicago. For over a decade, Dr. Varady has researched the effects of intermittent fasting. Intermittent fasting is kind of an umbrella term, but there are three major types of intermittent fasting. Theres alternate-day fasting, which means that you would eat fewer than 500 calories every other day and eat however many calories you want on the remaining days of the week. Theres also whats called the 5:2 approach to intermittent fasting, which means you would eat fewer than 500 calories for two days per week and however many you want on the other days. And then theres whats called time-restricted eating, which means you can eat within a certain window of time each day, like between 10 a.m. and 6 p.m., says Varady.
Given that I was becoming more active through exercise, I wasnt sure that taking in only 500 calories a day would be the best idea for maintaining my energy levels. With that in mind, I decided to try time-restricted eating instead.
Read Also: What Is Keto Intermittent Fasting
What Not To Eat After Fasting
After fasting, you do not want to break your fast with unhealthy foods. It defeats the purpose of fasting as it derails results. After a fast, you want to eat healthy foods. However, not all healthy foods are ideal for breaking a fast, as they can cause discomfort. You want to eat foods that are easily digestible, like protein, non-cruciferous vegetables are hard to digest, avocado, and bone broth. Avoid cruciferous vegetables, lactose, and of course processed foods. After your first meal, you can add some more hard to digest foods to your plate if you like.
Recommended Reading: Is 119 High For Fasting Blood Sugar
Other Factors To Keep In Mind
In summation, the research team made it a point to mention that eating a large, carb-loaded meal before starting a fast may slow down the ketosis process considerably. Additionally, it’s important to consult with your doctor before starting a particularly long fast.6254a4d1642c605c54bf1cab17d50f1e
“If you carb load or eat a huge meal before you fast, you may not reach ketosis for days, even if you do exercise, so you should eat moderately before fasting,” Prof. Bailey explains. “We also don’t know the ideal frequency for fasting. There are definitely certain people who shouldn’t fast, such as those with Type 1 diabetes, and obviously, it’s detrimental to fast 24/7. But for most people, it’s perfectly safe and healthy to fast once or even twice a week for 24 or more hours.”
This study also did not identify which type of exercise, or length/intensity for that matter is ideal for promoting faster ketosis. That being said, researchers believe the more energy used during a pre-fast workout, the better.
“You can get a pretty good estimation of how many calories you’re burning in most exercises, and the more carbohydrates you burn off , the better you set the stage for starting ketosis early in your fast,” Deru concludes.
Fasting For 2 Days A Week
People following the 5:2 diet eat standard amounts of healthful food for 5 days and reduce calorie intake on the other 2 days.
During the 2 fasting days, men generally consume 600 calories and women 500 calories.
Typically, people separate their fasting days in the week. For example, they may fast on a Monday and Thursday and eat normally on the other days. There should be at least 1 non-fasting day between fasting days.
There is limited research on the 5:2 diet, which is also known as the Fast diet. A involving 107 overweight or obese women found that restricting calories twice weekly and continuous calorie restriction both led to similar weight loss.
The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants.
A small-scale study looked at the effects of this fasting style in 23 overweight women. Over the course of one menstrual cycle, the women lost 4.8 percent of their body weight and 8.0 percent of their total body fat. However, these measurements returned to normal for most of the women after 5 days of normal eating.
Also Check: How To Do Intermittent Fasting For Beginners
What To Eat While Intermittent Fasting 16/8
Although you may eat whatever you want during the 8 hours of intermittent fasting, this will not result in success.
Many people try to fast and then reward themselves with junk food.
If you want to lose weight noticeably with intermittent fasting 16/8, you will have to restrict your carbohydrate intake.
Every time you fill up your glycogen stores, you have to burn all those carbs before the body can switch back to burning fat.
As a result, you run the risk of experiencing the symptoms of keto flu and gain weight due to water retention.
If you are serious, avoid refined carbohydrates, such as:
- Energy drinks
- Sweetened tea and coffee drinks
These highly processed foods drive insulin levels to unprecedented heights and promote inflammation, which likewise promotes weight gain .
After reducing carbohydrates leaves a gap in your daily energy intake, we can fill it with healthy fats.
While carbohydrates stimulate ghrelins hunger hormone, fats increase the release of satiety hormones such as peptide YY, CCK, or leptin .
Therefore, healthy fats keep you full longer and have been shown to reduce food intake .
In particular, the best sources of fat include:
- Coconut oil
- Macadamia nuts
Pure fats like olive oil do not stimulate insulin production and interfere with fat burning.
Therefore, you can also do fat fasting if you have trouble fasting for 16 hours at first.
People Who Shouldnt Intermittent Fast:
- People who suffer or experienced eating disorders.
- Women who are attempting to conceive or have issues with fertility.
- Pregnant women, nursing mothers.
- Children and individuals who have Type 1 diabetes.
- People sensitive to drops in blood sugar levels.
- Individuals with known nutrient deficiencies as well as malnourished or underweight.
Women should consult a medical professional before starting any type of fasting due to:
- Fasting not as effective for women compared with men.
- Some women reported their menstrual periods stopped while fasting but returned once they went back to a traditional eating regiment.
Also Check: How To Do Keto With Intermittent Fasting
Benefits Of Intermittent Fasting: Reduced Oxidative Stress And Inflammation
Oxidative stress occurs as potentially harmful reactive oxygen species build up within the cells of your body that are metabolically active. Reactive oxygen species are, as their name suggests, reactive. They can react with and cause harm to your proteins and even your DNA. If a cell in your body cant counteract this damage quickly enough, it might become senescent, spew out inflammation, or even die.
Intermittent fasting forces muscle, brain and other tissues to become more efficient in their breakdown of metabolites and production of energy. This can help reduce ROS and levels of inflammation. Fasting also triggers the body to produce more antioxidants that help clean up ROS.
A study with prediabetic men who shortened their eating window to 6 hours a day for 5 weeks showed that this fasting regimen reduced plasma levels of the oxidative stress marker 8-isoprostane, in addition to improving insulin sensitivity and blood pressure. Alternate day fasting has been shown to increase the expression of superoxide dismutase and catalase, two powerful antioxidant enzymes that can clean up ROS in your cells. Another way to increase antioxidant enzymes is through exercise! Physical activity increases the levels of superoxide dismutase, which has a lot of benefits for all of the organs in your body.
Starting your fast earlier in the evening is also associated with lower breast cancer recurrence.
What Happens To Your Body While Youre Intermittent Fasting
Fasting has been shown to impact the body in several ways.
During a fast, your hormones adjust to begin burning fat as a source of fuel.
In other words, when your body is cut off from food, it will adapt to use body fat as its primary form of energy.
This essentially means that fasting can switch your metabolism into fat-burning mode.
Some of the changes that occur during fasts include:
- Lower insulin levels Insulin is a hormone that is released by the pancreas in response to carbohydrates found in food. Its main role is to help regulate blood glucose levels. Insulin decreases during a fast, which sends signals to your cells to start using fat for energy instead of blood sugar .
- Increased human growth hormone Human growth hormone has been linked to greater fat burn and increases in muscle mass . There is evidence that HGH levels increase while intermittent fasting .
- Boost in norepinephrine levels During a fast, norepinephrine levels rise . Norepinephrine, also known as noradrenaline, is a hormone released by the brain which tells the body to release fatty acids from stored body fat. These free fatty acids can then be used by your cells for energy.
You May Like: How Fast Do You Lose Weight On Intermittent Fasting
How To Lose 20 Pounds In 2 Weeks: Locking Down Your Nutrition To Finally Chase Away Those Extra Pounds
Losing weight is never an easy thing, no matter whether you are looking to lose just five pounds or more. This demands not only a lifestyle change but also may call for a lot of patience. What is even more difficult is to lose a whole 20 pounds in just two short weeks. One of the heaviest challenges is that losing so much weight in such a short time may be dangerous. Despite this, some people find themselves in an unusual circumstance where they have little option but to do this the hard way. Since we already know that it is possible, lets take a look into how one might lose 20 pounds in 2 weeks.
You may have found out from talking to family, friends and others that people lose weight for different reasons. Some do it for the sake of their health, some for the shape of their body, and then some do it just for fun. All these people have a range of options to choose from to reach their goals. Many people opt for surgery and weight loss pills so that they can drop a large amount of weight quickly. However, a diet and lifestyle change is a healthier and long-lasting option, but to do it in two weeks may require you to talk with a doctor or an expert.
Now, the most recent intermittent fasting progress pics I have show about a 20-pound weight loss.
These are from June 2, 2020, to August 28, 2020.
So almost three months, 20 pounds down!
Im SO bad at getting photos at the beginning of trying new things!
I was about 170 pounds here, and now Im under 150.
Intermittent Fasting Helps Your Body Adapt To Eating Fewer Calories
The most common reason people become overweight is eating too much. And intermittent fasting can help solve this problem.
Of course, at first, you will feel very hungry while fasting. But with time your body will adapt to the fewer calories you eat by reducing the ghrelin in your body. And then you wont have so many cravings and it will be easier to not overeat.
Read Also: How To Make Electrolyte Water For Fasting
May Help Prevent Cancer
Cancer is characterized by uncontrolled growth of cells.
Fasting has been shown to have several beneficial effects on metabolism that may lead to reduced risk of cancer.
Promising evidence from animal studies indicates that intermittent fasting or diets that mimic fasting may help prevent cancer. Research in humans has led to similar findings, although more studies are needed (
However, more research in humans is needed.
Studies in animals suggest that intermittent fasting may be protective against neurodegenerative diseases such as Alzheimers disease.
Induces Various Cellular Repair Processes
When we fast, the cells in the body initiate a cellular waste removal process called autophagy .
This involves the cells breaking down and metabolizing broken and dysfunctional proteins that build up inside cells over time.
Increased autophagy may provide protection against several diseases, including cancer and neurodegenerative diseases such as Alzheimers disease .
Fasting triggers a metabolic pathway called autophagy, which removes waste material from cells.
Recommended Reading: What Is Intermediate Fasting And How Does It Work
Why 3 Pm Is A Key Time To Start Eating Less Food
Peeke also recommended that I stick to having lunch be my biggest meal of the day. Theres a study that a majority of Americans eat over the course of 15 to 16 hours out of the day, with the majority of their calories coming after 3 p.m. Its a recipe for disaster, she says, referencing a study published in November 2015 in Cell Metabolism.
Peeke suggested that rather than having my banana protein shake as an evening dessert and not eating anything before exercising, I instead drink it first thing in the morning. This way, the carbs from the banana would give me an instant source of energy to fuel my workout and my body would be processing the carbohydrates at an optimal time of the day.
The switch immediately paid dividends. I had way more energy throughout my workout. Because my body was working at a higher intensity, I was burning more calories than I would be even if Id been doing fasted cardio. Peeke recommended that I try to stay under a 12-hour window of restricted eating, but I was able to manage my dinnertime to keep my eating in a 10-hour window. Although my weight drifted up by 2 lb, it was because I was adding muscle mass instead of fat. The additional muscle in my arms and shoulders were noticeable. And as my body fat percentage got lower, I started to see some veins popping out of my biceps, forearms, and calves.
Tips For Intermittent Fasting For Healthy Weight Loss
Are there ways to use intermittent fasting to make sure you lose weight in a healthy way?
Yes! Here are our top tips:1
You May Like: What Foods To Eat While Intermittent Fasting
Drink Black Coffee During The Fasting Period
It is said that drinking black coffee when you’re not allowed to eat or during your fasting window, may fasten fat burn and weight loss. However, we’re not sure of the scientific veracity of this claim it is believed that drinking the beverage makes up for the fasting slump and curbs appetite, making it easier for the dieter to prolong their fast.
Intermittent Fasting for weight loss: Drinking black coffee may fasten fat burn and weight loss.
Intermittent Fasting Less Effective At Burning Body Fat Than Daily Dieting
Ruairi J MackenzieTechnology NetworksTechnology Networks
Complete the form below and we will email you a PDF version of“Intermittent Fasting Less Effective at Burning Body Fat Than Daily Dieting “
The authors recruited study participants who were all lean and of healthy weight most IF studies look at people who are overweight. For three weeks, 36 volunteers were separated into three equal groups:
- One group undertook IF eating, with 24-hour fasts followed by days in which they were asked to eat 150% of their usual calorie intake
- A second group followed a traditional daily dieting regime, eating 75% of their normal calorie intake every day
- A final group fasted for 24 hours and then ate 200% of their normal calories on the second day, resulting in no overall calorie reduction
Recommended Reading: How To Do Keto And Intermittent Fasting
Can Reduce Insulin Resistance Lowering Your Risk For Type 2 Diabetes
Type 2 diabetes has become a very common diagnosis in recent decades.
Its main feature is high blood sugar levels in the context of insulin resistance.
Anything that reduces insulin resistance should help lower blood sugar levels and protect against type 2 diabetes.
Interestingly, intermittent fasting has been shown to have major benefits for insulin resistance and to lead to an impressive reduction in blood sugar levels .
In human studies on intermittent fasting, fasting blood sugar has been reduced by 36% over the course of 812 weeks in people with prediabetes. Fasting insulin has been reduced by 2031% .
One study in mice with diabetes also showed that intermittent fasting improved survival rates and protected against diabetic retinopathy. Diabetic retinopathy is a complication that can lead to blindness .
What this implies is that intermittent fasting may be highly protective for people who are at risk for developing type 2 diabetes.
However, there may be some differences between the sexes. One 2005 study in women showed that blood sugar management actually worsened after a 22-day long intermittent fasting protocol (
Intermittent fasting can reduce insulin resistance and lower blood sugar levels, at least in men.