Fasted cardio ain't superior for fat loss
Fasted cardio
ain't superior for fat loss
Fasted cardio, or performing aerobic exercise on an empty stomach, has been popularized as a superior method for fat loss. However, recent research continues to debunk this myth, showing that while fasted cardio may increase fat oxidation during exercise, it does not lead to greater overall fat loss compared to fed cardio.
A study by Vieira et al. (2016) observed that while fasted exercise increased fat oxidation during the workout, it did not result in significant differences in fat loss when compared to fed exercise. The study emphasized that total energy expenditure and diet adherence were more critical factors in achieving fat loss.
Similarly, a more recent systematic review and meta-analysis by Hackett and Hagstrom (2020) reviewed multiple studies on fasted versus fed cardio. The analysis concluded that there was no significant difference in fat loss outcomes between fasted and fed states. This suggests that the timing of food intake relative to exercise does not significantly impact long-term fat loss results.
Another study by Naharudin and Yusof (2019) also supported these findings, indicating that fasted cardio might increase fat utilization during exercise but does not enhance overall fat loss compared to fed cardio.
In summary, while fasted cardio may be beneficial for those who prefer exercising on an empty stomach, it is not superior for fat loss. The key to effective fat loss remains a consistent caloric deficit, a well-rounded diet, and regular exercise.
*References:*
Vieira, A. F., Costa, R. R., Macedo, R. C. O., Coconcelli, L., & Kruel, L. F. M. (2016). Effects of aerobic exercise performed in fasted vs. fed state on fat and carbohydrate metabolism in adults: A systematic review and meta-analysis. *Scandinavian Journal of Medicine & Science in Sports, 26*(11), 1327-1339.
Hackett, D. A., & Hagstrom, A. D. (2020). Effect of overnight fasted exercise on weight loss and body composition: A systematic review and meta-analysis. *Journal of Functional Morphology and Kinesiology, 5*(1), 4.
Naharudin, M. N., & Yusof, A. (2019). The effect of pre-exercise feeding on fat oxidation during exercise in fasting and non-fasting individuals: A systematic review. *Nutrients, 11*(5), 944.
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