Both intermittent fasting and workout are effective way for weight loss and can be a part of healthy lifestyle. However, is it safe to do workout during intermittent fasting? Is intermittent fasting compatible with working out?
What is intermittent fasting?
Intermittent fasting is a pattern of eating that involves alternating periods of eating and not eating, or fasting. This can involve skipping meals, eating all of your food for the day in a short time window, or cycling between periods of eating and fasting. The goal of intermittent fasting is to reduce overall calorie intake and give the body a break from constant digestion. Some people practice intermittent fasting to try to lose weight, improve their health, or increase their mental clarity and focus.
There is some evidence that intermittent fasting can be effective for weight loss and may have other health benefits, such as reducing the risk of certain diseases like diabetes and heart disease. However, more research is needed to fully understand the effects of intermittent fasting.
Can you work out during fasting?
The main idea of fasting is not to eat food, the fuel source of your body, for a long period of time, but your body needs fuel for any activity, especially for workouts. The conflict comes here. So, is intermittent fasting compatible with working out? Yes, if you do it properly. But before you decide to work out in a fasting plan, it is important to know the pros and cons
- Exercise can help boost your metabolism, which can be beneficial for weight loss.
- Some people find that they have more energy and focus when they exercise on an empty stomach.
- Fasting before exercise may increase the use of fat as fuel during the workout, which could help with fat loss.
- If you are not used to exercising while fasting, it may be difficult to sustain a high-intensity workout.
- You may feel more fatigued and have less endurance when exercising on an empty stomach.
- Fasting before exercise may decrease your performance, especially if you are participating in activities that require a lot of energy, such as high-intensity interval training or endurance sports.
How to safely work out while Fasting?
Here are a few tips for safely exercising while fasting:
- Start slowly: If you are not used to exercising while fasting, it is a good idea to start with lower intensity workouts and gradually increase the intensity as you become more accustomed to it.
- Choose a suitable type of fasting when combining it with exercise. Some types of fasting, such as extended fasts that last for several days, may not be appropriate for exercise because they can lead to fatigue and decreased energy levels. On the other hand, shorter fasts, such as those that last for 12-16 hours, may be more suitable for exercise because they may not significantly impact energy levels.
- Consider the intensity and duration of your workouts when choosing a type of fasting. If you are participating in high-intensity or endurance activities, it may be best to choose a shorter fasting period to ensure you have enough energy to sustain your workout.
- Stay hydrated: Make sure to drink plenty of water before, during, and after your workout to prevent dehydration.
- Eat enough during your eating periods: It is important to make sure you are getting all the nutrients your body needs by eating a balanced diet during your eating periods. This will help ensure that you have the energy you need to sustain your workouts.
- Listen to your body: If you start to feel dizzy, lightheaded, or otherwise unwell while exercising, it is important to stop and rest.
- Consult with a healthcare professional: As with any new exercise program, it is always a good idea to consult with a healthcare professional before starting, especially if you have any underlying health conditions.
It’s important to remember that everyone is different and what works for one person may not work for another. If you are considering exercising while fasting, it is a good idea to start with lower intensity workouts and gradually increase the intensity as you become more accustomed to it. It is also important to listen to your body and stop if you start to feel dizzy, lightheaded, or otherwise unwell. As with any new exercise program, it is always a good idea to consult with a healthcare professional before starting.