Does doing cardio on an empty stomach actually come with body fat-reducing benefits?

Here’s what experts and researchers have to say.

But there’s another thing peoplelovetalking about on their social platforms: fasted cardio workouts.

What Is Fasted Cardio, Exactly?

Fasted cardio enthusiasts claim the practice maximizes your body fat-reducing potential.

Usually, eight to 12 hours, says sports medicine specialistNatasha Trentacosta.

M.D., of Cedars-Sinai Kerlan-Jobe Institute in Los Angeles.

Typically, fasted cardio happens in the morning (after an overnight fast).

But you may have been doing fasted cardio workouts already without realizing it.

May Improve Endurance

But the potential benefits of fasted cardio aren’t limited to body composition changes.

However,other researchshows minimal or even the reverse impact on some exercisers.

Eating a larger breakfast before hitting the gym in the morning is a fairly obvious recipe for GI distress.

The easy fix: Waiting to eat untilafteryour workout.

That means that your body could break down your muscle tissue for fuel.

The easier the workout, the more likely your body will use fat.

Without them, you’ll probably feel tired, weak, sore, and even nauseated or lightheaded.

If youlift weightswhile fasted, you won’t have the energy to lift to the best of your ability.

At best, you’re not maximizing the benefits of your workout.

At worst, you could end up getting injured, says White.

That said, whatever the intensity or bang out of exercise, Vavrek cautions against fasted cardio.

“Working out in fasted state is just not your best option for fat loss.”

Plus, anolder studyfound that ingesting carbs before working out increasesthe post-exercise afterburn effectmore than the fasted state.

So, Is Fasted Cardio Worth It?

The evidence is pretty mixed, so, ultimately, it comes down to your personal preference and goals.

“There are absolutely people who love it.

If you do decide to fast, see to it to eat after your workout, he says.

Fair warning:You might be hungrier than usual.

That being said, fasted cardio is probably not the best option for most.

“Many people will tire too easily or hit a wall in their workouts without fuel.

Some may even get dizzy,” says Dr. Trentacosta.