IJSNEM: Fat loss is faster! Exercising on an empty stomach may burn 70% more fat in the body

Intense morning fasting may produce a greater negative 24-hour energy balance than doing the same exercise after meals, but researchers have limited research on evening fasting exercise
.

Recently, an article published in the International Journal of Sport Nutrition and Exercise Metabolism titled "Fasting Before Evening Exercise Reduces Net Energy Intake and Increases Fat Oxidation, but Impairs.
" Performance in Healthy Males and Females", scientists from Nottingham Trent University and other institutions found that exercising on an empty stomach may burn 70% more fat
than exercising two hours after dinner.
In addition, the researchers found that participants who fasted and ate at night may not have over-supplemented the calories
they ate earlier in the day.

Although the results suggest that exercising the morning after a night of fasting may increase the benefits of exercise, in this paper, the researchers found that exercise between 4 p.
m.
and 8 p.
m.
is people's favorite exercise time due to other things, so the researchers designed the study so that participants could cycle for 30 minutes at moderate intensity at 6:30 p.
m.
, followed by a time experiment.
That is, the maximum distance
a participant could ride in 15 minutes was measured.

Image source: https://pubmed.
ncbi.
nlm.
nih.
gov/36170970/

Participants conducted two trials on different days, the first after 7 hours of fasting and the other after eating two hours earlier
, after which the researchers measured how much food the participants ate in their post-workout dinner.
The results of the study showed that the evening fasting exercise may increase the amount of fat burned during exercise compared with exercise after a night of fasting; During the 30-minute cycle, the amount of fat burned by the body increases from 4.
5 grams to 7.
7 grams, an increase of about 70%.

Moreover, when fasting exercises, the calorie intake at dinner is about 100 kcal higher than when fasting, and the body's calorie intake is reduced by an average of 440 kcal
throughout the day.

However, the researchers also found that, despite these benefits, participants covered slightly less distance in the 15-minute time trial performance, were less motivated to exercise, and enjoyed less while exercising; Researcher Professor Tommy Slater said we wanted to shed light on the effects of fasting exercise in the evening, as we found that this is the most popular time of
the week for people to exercise.
Fasting before a workout at night may have some health benefits because it increases the level of fat burned during exercise, or reduces the level of calories consumed during the day, and if done regularly, may improve the body's ability to deal with blood sugar spikes after eating
.

However, despite these benefits, the absence of daytime fasting appears to reduce an individual's performance, motivation, and enjoyment, which may make it difficult for some people to stick to exercise for a long time
.
Dr.
David Clayton says that combining exercise and fasting may be a way to increase the benefits of exercise, so we hope to evaluate this over a longer period of time and explore whether there are other ways to make it easier and easier for people to fast
.

Original source:

Tommy Slater, William J A Mode, Mollie G Pinkney, et al.
Fasting Before Evening Exercise Reduces Net Energy Intake and Increases Fat Oxidation, but Impairs Performance in Healthy Males and Females, International Journal of Sport Nutrition and Exercise Metabolism (2022).
DOI:10.
1123/ijsnem.
2022-0132.