It is believed that the ideal training option for losing weight is cardio on an empty stomach. Yes, indeed, it is scientifically proven that the energy costs, and accordingly, the fat deposits in the morning before the first meal will be more, and therefore, you can lose weight much more effectively. But will not such training harm our body? Whether there is a sense to train on an empty stomach, or nevertheless it is better to be supported, that employment or occupation was more intensive?
What is the meaning of training on an empty stomach?
Since the morning, after a full sleep, the glucose level in our body is almost at the lowest point. All because for a long time (at least 6-8 hours of sleep) the body did not receive any recharge, and all systems continued to work. And they took energy from glucose, which is in the blood. If you do not eat anything in the morning, do not give the body “fuel,” and go on a treadmill or a run to the park, it will draw energy for exercise not from glucose (which, in fact, there is not), but from those most hated fatty deposits. It would seem, that’s the point, in order to quickly lose weight! But not everything is so simple.
How does breakfast affect calories?
And first you need to consider why you need breakfast. The fact is that in the process of losing weight, it is important not only to consume calories for 40-50 minutes of fasting exercise, which, of course, will be great. But having come home and having breakfast, you again “will catch up” these calories, and the organism (having received the long-awaited dose of a glucose from food) will be with the big work in the further to give them. To reduce weight is important and the basic metabolism – that is, the calories that are consumed throughout the day, even at rest. So, let’s return to the question of our subtitle: how does breakfast affect this total consumption of calories?
Scientists from Pennsylvania conducted an experiment in which 2 groups of people participated. The first missed breakfast, while the second regularly used it, and it was a full meal, rich in protein and carbohydrates. The first group consumed about 1500 kcal per day, while in the second group this figure was more than 2000 kcal. And the point here was not at all in training, but in the basic metabolism. Moreover, after training with the first group, which did not miss the morning meal, the calorie consumption for a long time was at the same high level as during it. And the second group slowed almost immediately.
So the question of when you will lose weight more effectively – having breakfast or not – is quite controversial!
So, can I exercise on an empty stomach?
The answer is positive, but there are several nuances.
The only thing you can afford on an empty stomach is cardio (running, walking, swimming, cycling, dancing). No power exercises – you just do not have enough strength and energy!
The second nuance – training should not be daily, it is enough to make 2-3 workouts on an empty stomach in a week. On other days, if you really want to achieve results in losing weight, you must immediately wake up having breakfast to disperse the very basic metabolism.
- Be sure to ensure that you do not have problems with blood sugar level – a constant low level of insulin in the blood can provoke hypoglycemia, diabetes, vascular problems, arterial diseases and exacerbation of chronic diseases.
- Sleep well, planning to go to morning exercise on an empty stomach – at least 7-8 hours.
- Do not be too busy – it’s better if a 20-minute run is replaced by a 40-minute walk in the hill.
- Drink plenty of water during exercise – it helps to wash the split fat during this physical activity.
- After exercise, be sure to have breakfast – it should be a full meal, including both proteins, and fats, and carbohydrates (for example, oatmeal and fruit, cottage cheese and vegetables, scrambled eggs, etc.).
Now you know exactly, you can or not train on an empty stomach, so choose you. But do not forget about all advice that we gave. They will help not only to quickly bring yourself in shape, but also to stay healthy!
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