Is ok to combine ? Yes, and you can get even better results by while .
If you’re trying or you’re for other reasons and still want to get your workouts in, there are pros and cons to consider before you decide to work out in a .
Some research shows that while might not be ideal. While others say exercising in their window gave them the best results.
So who do you believe? You don’t want to ruin all the work you put in for without any results to show for it. And on top of that, you could not even be getting the best benefits from .
Here I’ll show why you should try on an diet to maximize your results, so you don’t lose but still .
While : Pros and Cons
1). is a diet that cycles between periods of eating and . It’s been around for centuries, but it’s become more popular recently as people have realized its potential benefits (
works because it helps you eat overall. When you’re in a state, your body isn’t taking in food, so it has to use up its backup stored energy which is your .
This leads to 2). and . reduction and burning fat stores for energy create a powerful combination for while burning fat so you can have a tone and tighter body (
What happens if you work out while …
When you work out while , your body won’t have any quick-burning sugars or carbohydrates for fuel, so it has to tap into its next fuel backup source, which is your .
Unfortunately, many aren’t able to from because they eat a bunch of carbs beforehand. Your body will prioritize burning those carbs for energy instead of fat stores.
Having carbs prior to your workout is a great strategy if you’re an athlete or bodybuilder who wants to maximize their size and strength. But if you’re goal is to lose weight and burn fat then having carbs prior can impede your results.
You also have carbs stored in your called glycogen. You’ll first burn through the stored glycogen and then tap into your fat stores. So by when fasted, you can quickly burn through the fat stores and start burning up .
Benefits of an Empty Stomach
When you work out while , there are a few benefits to consider:
You’ll burn more . When you’re , your body isn’t taking in food, so it has to use up its backup stored energy which is your . This leads to and .
The leanest I’ve ever been is when I’m consistently speeding up your results when . while . So it’s by far one of the best tricks to maximizing and
Lowers hunger. When you work out on an empty stomach, you’re less likely to crave sugary and carb-heavy foods because your body won’t be looking for an immediate energy source.
If you’re at first hungry when , try to push through it, and you’ll most likely notice your hunger starts to subside.
And studies have found you end up eating less later too (4). Not sure why this works, but it might have something to do with burning your fat stores for fuel.
Better mental clarity. has been linked with better mental clarity and focus (5). Your and will be stable when , which helps clarity.
And your body isn’t working to digest and process food which can hoard blood flow away from your brain.
You also won’t be bloated as you’re trying to digest the food you ate before working out.
Increased autophagy. This is a natural anti-aging process in your body when it clears out the old damaged cells so they can be replaced with newer, healthier cells.
Autophagy is essential for slowing and reversing the aging process keeping you healthier and looking younger.
Studies have found enhances autophagy as well as . In theory, you could multiply your autophagy when and .
Cons of While
There are also a few cons and possible side effects to while :
You might not have as much energy. When you’re , you might not have as much energy as you would when you’re not . This could make it harder to at your usual intensity level.
I’ll admit it’s much easier to get motivated to work out when you’ve just ingested some sugars or carbs and get that spike.
So you’ll have readily available fuel to burn for energy, and it’s just a lot easier. It takes time for your body to adapt to using your fat stores and stored glycogen as fuel.
You might lose . You could start to utilize your as a fuel source when fasted, which could cause a loss of .
So if you’re a bodybuilder who wants to maximize their gains, when fasted might not be the best idea.
But I’ve found no significant 7). loss, but you can get stronger and even build when you’re and the right way. Studies have found intermittent fasting and strength training maintain or even improve lean body mass (
Your body actually produces more when fasted which is beneficial for .
You could get lightheaded/fatigued. if you’re used to eating before you work out and haven’t been doing , then you could feel weak, dizzy, or lightheaded.
Since you won’t have any sugars or carbs for energy, it’ll cause your to drop since your body is used to being a “sugar burner.”
It’ll take time to adapt and adjust to using your stored glycogen and fat stores instead of recently ingested sugars and carbs.
It can be harder. while will give you better results for , but it’s no easy ticket. The hunger can be difficult if you’re not used to during your window.
Like in the last section, if your body is a “sugar burner” it’ll feel more tired and lightheaded. If this is the case with you, slowly progress into the workouts until your body adapts. So start walking for a little bit and see how you feel, then go from there.
So should you work out while ?
The pros definitely outweigh the cons, so if you’re able to manage it, while is worth a try.
If you want to maximize your and , improve your mental clarity, and increase your autophagy, then exercising while is very effective.
But if you’re not used to it, it could be some time before your body adapts.
Your results will depend on how long you’ve been and the intensity of the . The longer you’ve been , the more effective the will be for burning fat.
The longer you’ve been , the more time your body has had to burn through whatever you last ate, and are now using backup fuel sources instead.
This is why it’s ideally best to towards the end of your fast to maximize your results.
But with that said, many are at the hungriest in the last couple hours of their fast. And then it’ll be a lot harder to push yourself in the .
But there are a few tips you can use…
Drinking coffee will naturally fight the feelings of hunger while giving you an energy and metabolism boost (9).
Add in C8-MCTs like the one in this keto coffee creamer to enhance . These MCTs are your body’s preferred source of MCTs that quickly converts to ketones in your liver.
Ketones are made from your body’s fat stores for fuel, like when on the . Taking these MCTs when fasted helps to trigger a “metabolic switch,” allowing your body to burn even more fat for fuel.
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You can also take before to prevent catabolism and for an energy boost.
It’s ideally not best to take BCAAs when since they can combine to form in your body and cause an insulin response.
But if you take them just before or while towards the end of your fast will prevent breakdown, give you more fuel for the , and keep you in a semi- .
So you could end up getting better overall results by taking BCAAs just before than nothing at all and not doing the or didn’t train as hard because you felt too tired.
Then for best results, have your first time to break your fast not too long after .
If you lifted weights, the insulin spike post-10). and the first to break your fast would be beneficial for . It’s anabolic and will promote lean and even fight off other detrimental hormones like cortisol (
The best time to work out while is near the end of your window, and then break your fast not long after you’ve finished your .
But just because your schedule doesn’t allow this doesn’t mean you still can’t get great results while .
In the morning: For many who can get up early enough, it can be most convenient for their schedule to work out early in the morning.
While this isn’t ideal, near the end of your window, you’ll still get some great results.
I’d make sure you have had at least a couple of glasses of water that you have had time to absorb into your body before .
You’ll have more energy when hydrated, and you’ll be less likely to get injured. Be sure to have some coffee for the energy and metabolism boost and put some keto MCT creamer to get those ketones flowing.
After finishing the , it’s best to keep until it’s time to break your fast. It’s a myth that you must eat immediately after , or you’ll start breaking down .
Studies have found timing to be good for many hours after . While it might be best to do it right after, you can still get results waiting until your window is over.
At night: If you’re at night, then this may be the least idea for getting results since you may not have been as long.
Depending on when you started your window, you may not be that far into your to maximize your results.
Ideally, time your work out so you’ll be the furthest into your fast. This will make it easier to tap into your fat stores for fuel. Also, if it’s too early in your fast, you could become too hungry, making it hard to sleep and keep fasting until your window is up.
But if you’re practicing with OMAD (One Meal a Day), then in the evening before having your one for the day for dinner is ideal.
Twice a day: if you combine with twice a day, then it’s best to work out early in the morning and right before your window ends.
So if you started your window the evening before with dinner, then in the morning you could lift weights, and then for the second , you could do some right before your fast ends.
This will be harder than just once during your fast but it can produce great results if you can push through.
If your goal is to , burn fat, have better mental clarity, and increased autophagy, amongst other , then while is fantastic.
But remember that doesn’t mean it’s always going to be easy. You’ll be hungrier, possibly feel weaker, and it could be easier to become fatigued.
The leanest I ever am is when I’m consistently while . You start tapping into your fat stores and burning through them quicker. It’s the fastest way to tone up and lean down fast.
I like to work out near the end of my window with lifting or first so I can use up my stored glycogen and then do cardio after so I really start burning through my fat.
Just because your schedule doesn’t allow you to work out right before your window ends, that doesn’t mean you still can’t get some great results at other times.
In the morning, ensure you’re hydrated and do not eat afterward until your fast is done. In the evening, try to time it so you’ve been the longest. Twice-a-day workouts can be hard but can produce great results when fasted if you can push through.
Giving yourself the time to adapt to when fasted will be key. We’re usually used to being “sugar burners” and using recently eaten carbs for fuel. So when we try to work out fasted, the body is thrown for a loop when the quick-burning sugars aren’t there anymore.
Just give it some time and allow your body to adapt so you can reap the of combining and .
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association and he’s a Certified Personal Trainer (CPT) by American Council on Exercise. He’s worked as a Strength and Conditioning Coach at the high school and college levels. He has over 15 years of experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He strives to bring inspiration and results for people to live healthier lives through smart diet and exercise.