Fasted workouts aren't a magic fat-loss hack, dietitians say
Dietitians say fasted workouts may boost fat burning during the session because low insulin nudges the body toward stored fat, but they don’t automatically improve long-term fat loss; overall weight management relies more on total calories, consistency, and exercise. Eating before workouts can boost energy, performance, and muscle building, especially for weights, HIIT, or endurance training. If you choose to train fasted, consider the workout type, timing, and how you feel; stop if you experience dizziness or weakness and refuel with 15–20 grams of fast-acting carbs, waiting about 15 minutes before resuming. Certain groups should avoid fasting before workouts, including people with diabetes on insulin, pregnant individuals, those with a history of fainting or disordered eating, and anyone training long hours with high caloric needs.