Most workout routines happen early in the morning before breakfast. Speaking with Only My Health, Dr Anantha Padmanabha, consultant, internal medicine, Fortis Hospital, Nagarbhavi, Bengaluru, says, “Exercising on an empty stomach may aid weight loss in some individuals as it can potentially increase fat burning.” However, the doctor adds that the impact on weight loss is not significant enough to be the sole determining factor. When it comes to working out on an empty stomach, there are several factors to consider to determine whether it's safe or not. The doctor shares his insight on the same.
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Is It Safe To Workout On An Empty Stomach?
According to Dr Padmanabha, working out on an empty stomach is generally safe for most healthy individuals. However, it's important to listen to one’s body and consider the personal preferences, he adds.
“Some people may feel low on energy or experience dizziness or lightheadedness when exercising without eating first. If you feel uncomfortable or experience adverse effects, it may be better to have a light snack before exercising,” advises the doctor.
Does The Type Of Exercise Determine Whether You Should Eat Or Avoid Eating Before Exercising?
“Yes, the type and intensity of exercise can influence whether you should eat before a workout,” says Dr Padmanabha.
For moderate-intensity exercises like brisk walking, light jogging, or yoga, the doctor says working out on an empty stomach is usually fine. However, for high-intensity workouts, such as weightlifting, intense cardio, or endurance training, he recommends having a small meal or snack beforehand, so that it can provide one with the necessary energy and prevent the muscle breakdown.
Who Should Avoid Exercising On An Empty Stomach?
The doctor says, “While many people can safely exercise on an empty stomach, some individuals may benefit from having a light meal or snack before their workout.” In addition, the doctor warns people with certain medical conditions to avoid working out on an empty stomach. These include people with diabetes, hypoglycemia, or low blood pressure, who may need to eat before exercise to prevent adverse effects. “Additionally, if you are pregnant, breastfeeding, or have specific dietary needs, it's best to consult a healthcare professional for personalised advice,” says the doctor.
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Foods That Help Improve Performance
Good nutrition helps increase body strength and enhance performance, especially while exercising. Choosing the right kind of diet is extremely important for your overall health. Here are some foods to increase performance:
- Whole, natural food
- Healthy carbs like fruits and veggies
- Healthy fats like nuts and seeds, olive oil, and avocado
- Lean protein
- Eggs and low-fat dairy foods
- Green leafy vegetables
Bottomline
Exercising on an empty stomach may be a subjective choice. If you feel energetic enough to workout without eating, there is no harm in that, rather, it may support your weight loss goals. However, if you feel nauseous, dizzy, or have a headache, eat before straining your body and making it more weak. But before making any drastic changes in your lifestyle, consult an expert.