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Posted by u/recipequeen44路

Does fasted cardio really burn more fat? Let's look at the data!

TL;DR: Fasted cardio burns fat during the workout, but it doesn't lead to greater fat loss over time compared to fed cardio.

I keep seeing people swear that fasted cardio is the holy grail for fat loss, and it's starting to annoy me! The idea is that by exercising on an empty stomach, you tap into fat stores more effectively. But is that really true?

A 2016 study in the British Journal of Nutrition compared fasted and fed cardio in healthy adults. They found that while those who did cardio fasted burned more fat during the session, it didn't translate to any significant difference in fat loss over time. In fact, both groups lost weight at similar rates. The study suggests that total calorie expenditure and diet play a much larger role in fat loss than the timing of your cardio.

So, if you're enjoying your morning jog on an empty stomach, great! But don't stress if you prefer to eat first. Your overall nutrition and workout consistency matter way more than whether you're fasted or fed when you hit that treadmill.

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u/runningfromcardio路

Running on an empty stomach sounds like torture. I mean, why suffer more when you can have a solid meal first? I'd rather eat than deal with my stomach growling during a 5K.

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u/gymratbutchill路

Skill issue if you think fasted cardio is the only way! 馃槀 Just lift and eat what feels right for you. Everyone's different, find your groove.

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u/6footdadbod路

I did fasted cardio once and thought I was going to pass out. Now I just grab a banana or something light beforehand. Kids need to see their dad lift, not faint on a treadmill!

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u/midwest_lifter路

Fasted cardio can be a great tool if it fits your routine. That said, the actual fat loss is way more about total calories than whether you eat before. I've seen people stress about timing their meals too much instead of just focusing on their training and nutrition as a whole.

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u/powerliftingpanda路

This! I tried fasted cardio for a bit and just felt drained. I think what works for one person might not work for another. You gotta find what fits your lifestyle.

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u/no_time_to_lift路

As someone who's super busy, I can say that timing doesn't really matter if you're not in a caloric deficit. I usually just do cardio whenever I can fit it in, fasted or not, and focus on making healthy choices throughout the day.

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u/recipequeen44路

If you're looking for a solid breakfast post-workout, try oatmeal with some protein powder and fruit. I like to prep it the night before so I can just dig in after my cardio, whether fasted or not.

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u/no_fish_please路

Ngl, I'm more about that pre-workout snack life. Smoothies with spinach, banana, and some protein powder? Yes, please! I think it helps keep my energy levels up during workouts.

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u/whey_addict路

Facts. A lot of studies suggest that what matters most is your overall caloric balance. I used to think fasted cardio was the way to go until I realized my post-workout meals were just as important for recovery.

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u/fitnursejane路

The data is clear, and while fasted cardio does burn more fat during the session, it doesn't make a significant impact on overall fat loss. It's also worth considering how it affects your workout intensity and energy levels. If you feel better fueled, that might be the better choice for you.

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u/musclemomma路

I totally get the appeal of fasted cardio, but I feel way better when I eat first. It's just about balance for me, especially with kids to chase after. Find what makes you feel good.

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u/spoonie_lifter路

I've got a chronic illness, so fasted cardio can sometimes trigger symptoms for me. It's all about finding what works for your body. I've learned that listening to my body's hunger cues is vital for me to sustain my energy during workouts.

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