Fasted walking involves performing a walking exercise after a period of not consuming food, most commonly in the morning before breakfast. This typically means a fasting window of 10 to 12 hours or more, allowing the body to complete digestion. The appeal of this approach lies in its potential influence on how the body utilizes its energy stores during physical activity.
How Fasted Walking Works
When the body is in a fasted state, insulin levels are low because there are no recently consumed carbohydrates or proteins to process. Low insulin levels facilitate the release of stored fat from adipose tissue, making these fatty acids readily available for energy. With limited glucose from recent meals, the body shifts towards using these circulating fatty acids as its primary fuel source for activity. This process, known as fat oxidation, is a main goal for individuals engaging in fasted walking.
The body’s ability to efficiently switch between using carbohydrates and fats for fuel is called metabolic flexibility. Low-to-moderate intensity exercise like fasted walking may encourage the body to become more adept at burning fat for energy. Regularly prompting the body to rely on fat stores can enhance this metabolic adaptability, meaning the body learns to access and utilize its fat reserves more effectively.
During fasted walking, the liver produces glucose through gluconeogenesis from non-carbohydrate sources to maintain blood sugar levels. However, the focus shifts towards lipid utilization for muscle energy. The sustained, low-intensity nature of walking further encourages the use of aerobic pathways, which efficiently oxidize fat.
Tips for Fasted Walking
Beginning a fasted walking routine involves starting with a moderate duration, such as 30 to 60 minutes. Maintain a low to moderate intensity, allowing for conversation without significant breathlessness. This intensity helps ensure the body primarily relies on fat for fuel rather than quickly depleting glycogen stores. Pushing too hard can shift the body towards carbohydrate burning.
Tips for Fasted Walking
Stay hydrated by consuming water before, during, and after the walk. Water helps maintain bodily functions and can prevent dehydration.
Black coffee or plain tea without added sugar or milk are acceptable before a fasted walk, as they do not break the fasted state or significantly raise insulin levels.
Listen to your body. If dizziness, excessive fatigue, or discomfort occurs, stop or reduce the intensity.
Gradually increase duration or intensity over time to help your body adapt.
Perform walks in the morning, as this aligns with the overnight fasting period and is convenient for many.
Important Considerations
While fasted walking is generally safe for many, some considerations exist. Lightheadedness, dizziness, or unusual fatigue can occur, particularly for those new to the practice or if intensity is too high. Prolonged or overly intense fasted exercise might increase the risk of muscle protein breakdown if fat and glycogen stores are insufficient, though this is less likely with low-intensity walking.
Who Should Exercise Caution
This approach is not suitable for everyone. Consult a healthcare professional before attempting fasted walking if you have:
Diabetes, especially if on medication that lowers blood sugar, due to the risk of hypoglycemia.
Pregnancy or breastfeeding.
A history of eating disorders.
Specific metabolic conditions.
The overall impact of fasted walking on long-term weight loss is modest compared to total caloric intake and expenditure. While it may enhance fat oxidation during exercise, consistent calorie deficit over time remains the ultimate determinant of fat loss. It is a tool within a broader approach to health and fitness, not a standalone solution.
References
https://vertexaisearch.google.com/search?request=what+is+fasted+walking%0Ahow+does+fasted+walking+burn+fat+physiological+mechanism%0Afasted+state+insulin+levels+fat+oxidation%0Ametabolic+flexibility+fasted+exercise%0Aoptimal+duration+intensity+fasted+walking%0Ahydration+fasted+walking%0Arisks+of+fasted+walking%0Awho+should+avoid+fasted+walking%0Afasted+walking+benefits+for+weight+loss&response=BrowseResult(url=’https://www.healthline.com/nutrition/fasted-cardio’, title=’Fasted Cardio: Benefits, Downsides, and Who Should Avoid It’)
https://vertexaisearch.google.com/search?request=metabolic+flexibility+fasted+exercise&response=BrowseResult(url=’https://www.verywellfit.com/fasted-cardio-for-fat-loss-4160456′, title=’Fasted Cardio for Fat Loss: Does It Work?’)
https://vertexaisearch.google.com/search?request=risks+of+fasted+walking%0Awho+should+avoid+fasted+walking%0Afasted+walking+benefits+for+weight+loss&response=BrowseResult(url=’https://www.medicalnewstoday.com/articles/324707′, content=’Fasted cardio is exercise that a person does on an empty stomach. Some people believe that it can help the body to burn more fat, but research into this is ongoing.\n\nAfter a person eats a meal, the body uses the carbohydrates from the food as its primary source of energy. It stores any excess carbohydrates as glycogen in the liver and muscles.\n\nWhen a person exercises after a period of fasting, their glycogen stores are low. This means that the body has to use fat as its primary source of energy. This can lead to increased fat burning during exercise.\n\nSome research suggests that fasted cardio may be more effective for fat loss than fed cardio. However, other studies have found no difference in fat loss between the two.\n\nMore research is needed to determine whether fasted cardio is truly more effective for fat loss.\n\nBenefits of fasted cardio\nIncreased fat burning\nImproved insulin sensitivity\nBetter body composition\nPotential downsides of fasted cardio\nDecreased performance\nIncreased muscle breakdown\nIncreased risk of injury\nWho should avoid fasted cardio?\nPeople with diabetes\nPregnant or breastfeeding women\nPeople with a history of eating disorders\nPeople with certain medical conditions\nTips for fasted cardio\nStart slowly\nStay hydrated\nListen to your body\nEat a balanced meal after your workout\nTalk to your doctor’, title=’Fasted cardio: Benefits, downsides, and who should avoid it’)
https://vertexaisearch.google.com/search?request=metabolic+flexibility+fasted+exercise&response=BrowseResult(url=’https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6449197/’, content=’Metabolic flexibility refers to the ability of the body to adapt fuel oxidation to fuel availability. In other words, it is the capacity to switch between burning carbohydrates and burning fats for energy, depending on what is available. When a person is metabolically flexible, their body can efficiently use both glucose and fatty acids as fuel sources, optimizing energy production and storage.\n\nExercise, particularly in a fasted state, can enhance metabolic flexibility. When you exercise after an overnight fast, your glycogen stores (stored carbohydrates) are relatively low. This forces your body to rely more on fat oxidation for energy. Regular training in this state can improve the mitochondria\’s ability to use fat as fuel, leading to enhanced metabolic flexibility. This means your body becomes better at accessing and utilizing its fat reserves, which can be beneficial for overall metabolic health and body composition.\n\nConversely, metabolic inflexibility is characterized by a reduced ability to switch between fuel sources, often seen in conditions like insulin resistance and type 2 diabetes. In these states, the body struggles to burn fat efficiently, even when carbohydrates are scarce, relying predominantly on glucose. Improving metabolic flexibility through strategies like fasted exercise can therefore contribute to better glucose control and reduced risk of metabolic diseases.\n\nHowever, it\’s important to note that while fasted exercise can promote metabolic flexibility, its practical benefits for fat loss might not be superior to fed exercise when overall caloric balance is considered. The long-term effects on body composition are more influenced by consistent exercise and dietary habits rather than the timing of fuel intake around a workout.’, title=’The concept of metabolic flexibility and its role in health and disease’)