Study: Exercise before fasting could cause ketosis sooner News, Sports, Employment

Photo courtesy of BYU

According to a study conducted by BYU, the exercise session at the beginning of a fast can help you reach ketosis three hours faster.

For those looking for a feeling of renewal after Thanksgiving and heading into the holiday season, fasting might be the right fit. According to a new BYU study, exercising before fasting could help maximize internal benefits.

For this study, published in the Journal of Medicine & Science in Sports & Exercise, BYU researchers fasted 20 adults twice for 36 hours while still consuming water. Each of the participants began their fast after eating the same meal.

Participants began their first fast without exercise and began the second after an exhausting 45-50 minute workout on the treadmill. Participants completed appetite and mood assessments every two hours while fasting and recorded levels of B-hydroxybutyrate, a ketone-like chemical.

“We wanted to see if we could change metabolism during fasting through exercise, especially how quickly the body goes into ketosis and makes ketones,” BYU Ph.D. student Landon Deru in a press release.

Ketosis is a metabolic state that occurs in response to low glucose availability in the body, which usually occurs by eating a minimum of carbohydrates or fasting. In response to low glucose levels, the body begins to break down ketone-producing body fat. Ketones act as a source of energy for the brain and heart and can be useful in fighting certain diseases.

According to the study, when participants fasted after exercise they were able to reach ketosis three and a half hours earlier than when they were not exercising before fasting. In addition, they produced 43% more B-hydroxybutyrate.

When participants fasted without exercise, they did not reach ketosis until 20 or 24 hours of fasting. Researchers theorize that exercising before fasting causes the body to burn much of the stored glucose, creating a faster transition to ketosis.

“For me, the hardest time for fasting is this period of 20 to 24 hours, so if I can do something to stop fasting before 24 hours and get the same health results, that’s beneficial,” Bruce Bailey, a BYU exercise science professor and co-author of the study, said in a press release. “Or if I fast during my usual 24 hours, but start with exercise, I’ll get even more benefits.”

Bailey noted that loading up on carbs, or eating an especially large meal before fasting, skewed the positive effect of exercising before fasting and could prevent body shape from going into ketosis for days due to excess glucose. He also stated that certain people, such as those with type 1 diabetes, should not fast and that no one should fast all the time.

The study did not establish how much or what type of exercise each person should do to get the benefits of exercising before fasting. However, researchers believe that the more calories you burn, the better.

“You can get a pretty good estimate of how many calories you burn in most exercises, and the more carbohydrates you burn (without exceeding or injuring yourself), the better you set the stage for starting ketosis at the beginning of your fast. , ”Deru said.


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