The search for fat loss can be considered one of the main objectives of those who start exercise. Among the strategies most commented by lovers of physical activities, fasting training gained fame as a possible weight loss accelerator. The idea seems logical: if the body is without food for several hours, it would need to resort to accumulated fat to generate energy. But is it really works or is it just another myth?
According to the doctor Nutrode Danielli Orletti, the answer is not so simple. The expert explains that, yes, there is greater use of the fasting source of energy, but that does not necessarily mean weight loss. It also points out that the practice is only indicated for some types of exercise, as it can bring risks and should not be done by all.
What does they mean fasting?
Ortelli explains that fasting training means doing one after a period of 8 to 12 hours without eating, usually after a night’s sleep. In this state, any exercise that increases heart rate beyond the resting level, between 60 and 100 beats per minute, is already considered a fasting training.
In practice, the expert explains that the person can sleep, wake up, drink water, coffee or tea, which are drinks that do not break fasting, and exercise.
The doctor still talks about the difference between the types of fasting. “The so -called short fast, from 8 to 12 hours, is the most common, naturally happens after a night’s sleep. Just sleep between 6 and 8 hours to wake up already fasting, allowing for light or moderate exercises, up to one hour, without further risks,” he points out.
“Prolonged fasting, over 12 hours, requires greater physiological adaptation and is not well tolerated by all people. In practice, the difference between the two is in the individual capacity to support longer periods without food, which can limit safety and performance during physical activity,” says Danielli.
Fat burning in fasting training
About fat burning during fasting training, the expert reinforces that, from a physiological point of view, there is a fat burning. Danielli explains that this is due to greater mobilization of fatty acids as a source of energy.
“During fasting, there is greater mobilization and use of fatty acids, circulating blood fats as the main source of energy, as the levels of remaining lower,” he says.
However, the doctor exposes that this does not necessarily mean greater loss of body fat, as this loss depends on a reduced global energy balance. “For weight loss and reduction of body fat, it is necessary to maintain one throughout the day, that is, to expend more energy than to consume,” he says.
In this case, how will fasting assist in weight loss? According to Ortelli, fasting can contribute to weight loss by reducing the so -called food window. “With less hours available to eat, the tendency is for caloric intake to decrease, favoring a negative energy balance between what is consumed and what is spent,” explains the doctor.
Risks and contraindications of fasting training
According to Danielli, the main risk of fasting training is the possibility of hypoglycemia pictures, which are the abrupt falls of blood sugar level.
“Under these conditions, the practitioner may have dizziness, fainting and performance drop in intense training, as low energy availability prevents him from reaching his maximum capacity. In very long or strenuous exercises, there is also the risk of muscle catabolism, ie the degradation of lean mass,” warns the expert.
In addition, there are groups of people who should not do the practice. “People with diabetes, uncontrolled hypertension, thyroid problems, pregnant women, lactating and individuals with a history of compulsion food should not train fasting,” he says.
Even in healthy people, it is important to observe how the body reacts. “If symptoms such as intense weakness, dizziness or malaise disproportionate to effort arise, it is a sign that the body is unable to adapt to the stress of fasting training,” the expert reinforces.
What to evaluate before starting
Before adopting the practice, the doctor recommends evaluating four main points:
- Type and intensity of training: give preference to light to moderate activities, lasting up to one hour;
- Health conditions: discard diseases or conditions that contraindicate;
- Aim: For performance, it is not indicated; For aesthetic purposes, it may be useful;
- Prior adaptation: Anyone who already practices fasting out of training tends to adapt better.
According to Danielli, some precautions increase the safety of practice. “Before training, quality sleep and hydration are fundamental. During, it is important to respect body limits, monitor symptoms of hypoglycemia and stay hydrated. Then, the ideal is to replace energy with high quality carbohydrates and high biological value proteins, which help in muscle recovery and replace glycogen stocks,” he says.
The doctor points out that fasting training can be a valid strategy in certain contexts, but should not be seen as a miraculous formula for losing weight.
