Intermittent fasting debunked.

[Kevin Mills]

There is a study I read today that seems to have proven that performing cardio while fasted does not burn any more fat than performing the same cardio when fed.

This study has merit because it is a meta-study. This means they combined the data of other studies to come to their own conclusions. They used strict criteria in selecting which studies would be used that eliminated many of the flaws done by previous studies.

They found that “The inter-group effect size for interventions on body mass for the combined, male, and female analyses were trivial with no significant difference between interventions.”

They also suggested “findings support the notion that weight loss and fat loss from exercise is more likely to be enhanced through creating a meaningful calorie deficit over a period of time, rather than exercising in fasted or fed states.”

I am so happy! I have been riding 90 minutes sessions on my road bike for the last 3 months 3 times per week and it is hell! I will now ride only after eating a full meal.

I posted this in case there are any other idiots trying to lose weight by riding fasted.

Here’s a link: <cite class=”_Rm”>http://www.mdpi.com/2411-5142/2/4/43/pdf</cite>

[Jeff Barber]

Yeah, going for a ride on an empty stomach sounds painful and also a little dangerous.

[midwestmtbiker]

Thanks for posting that.  Yeah exercising in a fasted state and intermittent fasting are part of the fad diet craze.   I think you get a lot more bang for your buck when you ride fueled up and you can ride with much greater intensity and duration.

[Robert Dobbs]

Hmmmm, I had never heard of this Cadio Fasting “diet” – but I probably would have rejected it out of hand anyway.

 

They also suggested “findings support the notion that weight loss and fat loss from exercise is more likely to be enhanced through creating a meaningful calorie deficit over a period of time, rather than exercising in fasted or fed states.”

….that sounds like a really fancy way of saying “all things in moderation” which should be the basis of any weight-loss program imho.

 

 

[rmap01 ✓ supporter]

I appreciate the post as I find this stuff interesting.  For someone that has to work hard to build muscle mass I’ve always shied away from fasted exercise.  Not only are you not properly fueled for your workout (thus your intensity and stamina will be affected) but you also start to break down muscle once you’ve expended your glycogen stores.  When most people say they want to lose weight what they really want to lose is fat, not muscle, especially since muscle requires a higher caloric expenditure.  Everyone is different and studies show that some individuals respond differently than others to the same stimuli so what works for one person may or may not work for someone else.  FWIW, from all the studies and articles I’ve read the most effective strategy for fat loss includes a combination of (a) a balanced quality diet [eat your veggies], (b) strength training, and (c) cardiovascular exercise [periodization is best, i.e. switch up sessions between low, mod and high intensity].

[midwestmtbiker]

Very good post.

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