You know that exercise is important, but there is a lot of conflicting advice out there concerning the “right” way to work out. One question that often arises is, “Will I lose more weight if I go running on an empty stomach?” Although in theory you may burn more fat this way, total calorie burn is about the same as eating a light snack before you exercise. Also, workouts on an empty stomach tend to be cut short because of hunger or lack of energy. The type of workout you do, the time of day you do it, and the length of time you spend at it are all important factors in choosing when to eat in relation to your workout.
Evidence for the Health Claim
Early-morning runners may not have time to eat before they exercise. As long as their workout is around 30 minutes long and does not include strength training, not eating beforehand could be beneficial. This is because when you wake up in the morning, your stomach is empty and your carbohydrate reserves are almost used up. Your body is thus more likely to burn calories stored as fat for energy.
A study published in the International Journal of Sports Medicine compared eight female subjects in four series of trials. In three of the trials, the subjects ate a small meal following an overnight fast, and then began exercising 30, 60, or 90 minutes after eating. In the fourth trial, the subjects did not eat before exercising. Results showed that the subjects burned more fat when they worked out on an empty stomach than when they exercised 60 or 90 minutes after eating.
A similar study found that people burned more calories from fat on the days that they did not eat breakfast before exercising than on the days that they ate a small snack before their workout. However, the difference was very small, and probably not meaningful.
Evidence Against the Health Claim
Many fitness experts do not believe that “running on empty” is the most efficient way to work out. Contrary to popular belief, working out on an empty stomach does not jumpstart your metabolism. After approximately 30 minutes of exercising without eating first, the body starts to use muscle as an energy source, which can lead to overexertion, dizziness, and dehydration. Also, exercising on an empty stomach lowers your blood sugar which leads to hunger, and people are then more likely to end up eating more after the workout than they would otherwise. Finally, weight training requires a lot of energy, and lifting weights without eating first does not work your muscles efficiently.
A study conducted by Maffucci and McCurry examined the exercise performance of eight female subjects three and six hours after eating a meal. Results showed that performance in moderate- to high-intensity workouts was improved by eating a high-carbohydrate, low-fat, low-protein meal three hours prior to exercising, as compared to performance after consuming the same meal six hours beforehand.
A study published in the 1999 Journal of Medicine and Science in Sports and Exercise found that people who ate a 400 calorie meal (breakfast) three hours before they exercised, were able to bike for approximately 30 minutes longer than when they did not eat beforehand.
Similar research has shown that although more fat calories may be burned by exercising on an empty stomach, the total amount of calories burned is comparable to the same workout after eating a light snack. Most importantly, fewer calories may be burned in the long run if you don’t eat before exercising since you may have less stamina and endurance to complete a full workout.
The best snack to have before you exercise is something light (100-300 calories) containing some carbohydrates and protein, such as fruit or yogurt. The more food you eat, the longer it will take for your body to digest, and if you work out too soon after eating you may get a stomach cramp. Some fitness experts suggest eating food in liquid form (like a fruit smoothie) to reduce the risk of getting a cramp while you exercise. Waiting to exercise for at least half an hour after eating will usually accomplish the same result.
Conclusion
Not eating before you work out is generally not supported by the evidence. If there is any benefit, it is likely to be minor. Also, it is important for people with various health conditions, such as diabetes and low blood pressure, to eat before they exercise.
If, however, you find that your workouts are more productive on an empty stomach, there is no reason to change your normal routine. If not, eating a light snack, such as a piece of fruit, before exercising will boost your energy for your workout and allow you to exercise long and hard enough to burn just as much, if not more, calories and fat.
Remember health should always be your highest priority
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Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight.
Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful). Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal.
Tip: Research suggests that losing 1/2 to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.
Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.
Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak.
Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones in your blood. Ketones are partially broken-down fats. A buildup of these in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease. Be sure to discuss any changes in your diet with a health care professional, especially if you have health conditions such as cardiovascular disease, kidney disease, or type 2 diabetes.
Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.
Myth: Starches are fattening and should be limited when trying to lose weight.
Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.
Tip:A healthy eating plan is one that: 1. Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. 2. Includes lean meats, poultry, fish, beans, eggs, and nuts. 3. Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.
Myth: Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.
Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.
Tip: The best way to lose weight is to cut back on the number of calories you eat and be more physically active.
Myth: Natural or herbal weight-loss products are safe and effective.
Fact: A weight-loss product that claims to be “natural” or “herbal” is not necessarily safe. These products are not usually scientifically tested to prove that they are safe or that they work. For example, herbal products containing ephedra (now banned by the U.S. Government) have caused serious health problems and even death. Newer products that claim to be ephedra-free are not necessarily danger-free, because they may contain ingredients similar to ephedra.
Tip:Talk with your health care provider before using any weight-loss product. Some natural or herbal weight-loss products can be harmful.
Myth: “I can lose weight while eating whatever I want.”
Fact: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is the key. Try eating smaller amounts of food and choosing foods that are low in calories.
Tip:When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to the total number of calories that you eat.
Myth: Low-fat or fat-free means no calories.
Fact: A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods—or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.
Tip:Read the Nutrition Facts on a food package to find out how many calories are in a serving. Check the serving size too—it may be less than you are used to eating.
Myth: Fast foods are always an unhealthy choice and you should not eat them when dieting.
Fact: Fast foods can be part of a healthy weight-loss program with a little bit of know-how.
Tip:Avoid supersized combo meals, or split one with a friend. Sip on water or fat-free milk instead of soda. Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger. Try a “fresco” taco (with salsa instead of cheese or sauce) at taco stands. Fried foods, like french fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie toppings, like regular mayonnaise, salad dressings, bacon, and cheese.
Myth: Skipping meals is a good way to lose weight.
Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.
Tip: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods.
Remember that health should always be your highest priority
As you may know, not fueling up with the right nutrients can affect how well your body performs and your overall fitness benefits. Even though healthy eating is important, there are myths that hinder your performance if you listen to them.
Below, you’ll find some myth busters on healthy eating.
1. Working out on an empty stomach.
If you hear a rumbling noise in your stomach, the rumbling is trying to tell you something. Without listening to them, you are forcing your body to run without any fuel. Before you exercise or do any physical activity, always eat a light snack such as an apple.
2. Relying on energy bars and drinks.
Although they are fine every once in a while, they don’t deliver the antioxidants you need to prevent cancer. Fruits and vegetables are your best bets, as they are loaded in vitamins, minerals, fluid, and fiber.
3. Skipping breakfast.
Skipping breakfast is never a good idea, as breakfast starts the day. Your body needs fuel as soon as possible, and without it, you’ll be hungry throughout the day.
4. Low carb diets.
Your body needs carbohydrates for your muscles and the storing of energy.
5. Eating what you want. Eating healthy and exercising doesn’t give you an all access pass to eat anything you want. Everyone needs the same nutrients whether they exercise or not, as well as fruits and vegetables.
6. Not enough calories
Although losing weight involves calories, losing it too quickly is never safe. What you should do, is aim for 1 – 2 pounds a week. Always make sure that you are getting enough calories to keep your body operating smoothly. If you start dropping weight too fast, eat a bit more food.
7. Skip soda and alcohol.
Water, milk, and juice is the best to drink for active people. You should drink often, and not require on thirst to be an indicator. By the time you get thirsty, your body is already running a bit too low.
Changing how you eat is always a great step towards healthy eating and it will affect how your body performs. The healthier you eat, you better you’ll feel. No matter how old you may be, healthy eating is something you should strive for. Once you give it a chance, you’ll see in no time at all just how much it can change your life – for the better.
Remember that health should always be your highest priority
Posted by Coach Ransy on Saturday Jun 27, 2009
Filed under :Health Myths Center
You know that exercise is important, but there is a lot of conflicting advice out there concerning the “right” way to work out. One question that often arises is, “Will I lose more weight if I go running on an empty stomach?” Although in theory you may burn more fat this way, total calorie burn is about the same as eating a light snack before you exercise. Also, workouts on an empty stomach tend to be cut short because of hunger or lack of energy. The type of workout you do, the time of day you do it, and the length of time you spend at it are all important factors in choosing when to eat in relation to your workout.
Evidence for the Health Claim
Early-morning runners may not have time to eat before they exercise. As long as their workout is around 30 minutes long and does not include strength training, not eating beforehand could be beneficial. This is because when you wake up in the morning, your stomach is empty and your carbohydrate reserves are almost used up. Your body is thus more likely to burn calories stored as fat for energy.
A study published in the International Journal of Sports Medicine compared eight female subjects in four series of trials. In three of the trials, the subjects ate a small meal following an overnight fast, and then began exercising 30, 60, or 90 minutes after eating. In the fourth trial, the subjects did not eat before exercising. Results showed that the subjects burned more fat when they worked out on an empty stomach than when they exercised 60 or 90 minutes after eating.
A similar study found that people burned more calories from fat on the days that they did not eat breakfast before exercising than on the days that they ate a small snack before their workout. However, the difference was very small, and probably not meaningful.
Evidence Against the Health Claim
Many fitness experts do not believe that “running on empty” is the most efficient way to work out. Contrary to popular belief, working out on an empty stomach does not jumpstart your metabolism. After approximately 30 minutes of exercising without eating first, the body starts to use muscle as an energy source, which can lead to overexertion, dizziness, and dehydration. Also, exercising on an empty stomach lowers your blood sugar which leads to hunger, and people are then more likely to end up eating more after the workout than they would otherwise. Finally, weight training requires a lot of energy, and lifting weights without eating first does not work your muscles efficiently.
A study conducted by Maffucci and McCurry examined the exercise performance of eight female subjects three and six hours after eating a meal. Results showed that performance in moderate- to high-intensity workouts was improved by eating a high-carbohydrate, low-fat, low-protein meal three hours prior to exercising, as compared to performance after consuming the same meal six hours beforehand.
A study published in the 1999 Journal of Medicine and Science in Sports and Exercise found that people who ate a 400 calorie meal (breakfast) three hours before they exercised, were able to bike for approximately 30 minutes longer than when they did not eat beforehand.
Similar research has shown that although more fat calories may be burned by exercising on an empty stomach, the total amount of calories burned is comparable to the same workout after eating a light snack. Most importantly, fewer calories may be burned in the long run if you don’t eat before exercising since you may have less stamina and endurance to complete a full workout.
The best snack to have before you exercise is something light (100-300 calories) containing some carbohydrates and protein, such as fruit or yogurt. The more food you eat, the longer it will take for your body to digest, and if you work out too soon after eating you may get a stomach cramp. Some fitness experts suggest eating food in liquid form (like a fruit smoothie) to reduce the risk of getting a cramp while you exercise. Waiting to exercise for at least half an hour after eating will usually accomplish the same result.
Conclusion
Not eating before you work out is generally not supported by the evidence. If there is any benefit, it is likely to be minor. Also, it is important for people with various health conditions, such as diabetes and low blood pressure, to eat before they exercise.
If, however, you find that your workouts are more productive on an empty stomach, there is no reason to change your normal routine. If not, eating a light snack, such as a piece of fruit, before exercising will boost your energy for your workout and allow you to exercise long and hard enough to burn just as much, if not more, calories and fat.
You know that exercise is important, but there is a lot of conflicting advice out there concerning the “right” way to work out. One question that often arises is, “Will I lose more weight if I go running on an empty stomach?” Although in theory you may burn more fat this way, total calorie burn is about the same as eating a light snack before you exercise. Also, workouts on an empty stomach tend to be cut short because of hunger or lack of energy. The type of workout you do, the time of day you do it, and the length of time you spend at it are all important factors in choosing when to eat in relation to your workout.